Judgement Week d.4, Friday 130201 130128 31 Comments One day you will wish you trained harder. Testing: 3 Attempts for Max Box Jump rest five minutes “Karen” 150 Wall Balls for Time Prenez pas les cerises! Cest mal barré. Dessert: Max GHD Situps in 1 minute, cessation of movement ends attempt. CategoryWOD Like Tweet +1 Pin it 31 Comments Write Dave C 130201 Reply First post! Morale boost for the day: PR’d unbroken wall balls: 26(+1)! Box jump PR: 33.5 Karen: 12:42. Mathlete 130201 Reply Box Jump: 33.5 Karen- 11:18 (9 seconds slower than the baseline) GHD situps : 42 PR Kapil Patnaik 130201 Reply Box => 30 (not sure what happened today – I know I can jump higher) Karen => 12:59 (huge improvement) GDH => 22 Big thanks to JB for judging and pointers to get through Karen. Like Chef says, I am a better man for knowing you! D rey 130201 Reply Last tip for the challenge..So I wanted to go out with a bang, instead i wanted to share a little inspiration or just an amazing excerpt from a man’s life… For anyone who doubts the box jumps, or their ability to do crossfit like things :), There is an athlete I have the pleasure of coaching. His name is Anthony Robinson. He has served 10 years in the Army, is still in, participated in the working wounded games, and races on his pedal bike monthly, AND RIDES a motorcycle… to crossfit!! All the while with one leg. He lost his right leg all the way to his hip while serving our country. He deadlifts (without any prosthetics)on one leg at 315 pounds and does his box jumps regularly at 24 inches.. you can see pictures of him on my facebook page, crossfit rubicons facebook page http://www.facebook.com/#!/CrossFitRubicon?fref=ts or at http://www.crossfit walterreed.com Hope this inspires or brings a smile to your face . Semper Fi JohnB 130201 Reply day three of “Dont call it a comeback!” No jumping allowed :(… One-Armed Deads (left, obviously) 95#x7, 135#x7, 195#x5, 205#x3, 205#x3 (stayed ‘lighter’) ***Tip o’Day- practice, practice, practice your Hook-Grip people!!! I know it sucks at first but once you get that thumb tendons/ligaments stretched out it really becomes ‘2nd Nature’…I don’t even have to think about it anymore, has become natural clean/snatch/deadlift grip Modified ‘Karen’: 150 KB 35#, One-Armed Squat Cleans (not that any part of Karen is fun but this sucked!) 11:56 ***had to restart after first 15-20(No Reps), Chef corrected my form, ugh 20 GHDs, slow and controlled/ not timed Samer 130201 Reply So bummed to miss Judgment Week; entering week 3 here in KC and light at the end of the tunnel… WOD today at CrossFit on 18th: Mary 20 min AMRAP 5 HSPUs 10 alt pistol squats 15 pullups 8 + 2 rx’d Mike F 130201 Reply Box Jumps: 46.5″. I cleared 49# but couldn’t get stable on top. I missed Karen (actually, I wouldn’t say I missed her!) in December so I had to dig back to 5/24/12 when we last had this workout. My time in May was 11:45. Today was 7:35, a PR by 4:10! Seeing results like this serves as another reminder to myself to be thankful for walking through your door. Thank you Chef and Rubicon!! Brianna 130201 Reply Wow Mike! That is such a huge improvement. Well done! Leah 130201 Reply Today was a good day. Box Jumps: 36.5″ (+2.5″) – Took me a couple of tries to stick the landing, but I finally got it. This is a PR and I’m pretty stoked. Karen: 11:28 rx’d (14# ball, 10′ target) – A PR for this height/weight I believe – Last time I left 8 reps on the wall….. GHD Situps: 22 (+2) Brianna 130201 Reply Box Jump: 29.5 this is the same as the start of the challenge. I know I gave it my best effort, I got on top of 30.5 twice and didn’t balance and I scraped my shins badly a few times before stopping. Karen: 12:06 (+20 from 12:26 at start of challenge). Very pleased. A few tactical adjustments and I will have 150. Used 14lb wall ball to the 8ft mark. Ryan 130201 Reply Box Jumps: 47.5″ Wished I had a couple more attempts at 49″ but we ran out of time. Next time 50″+ is a promise! May even go after it in open gym tom morning 😀 Karen: 8:30 Rxd Rep scheme: 50, 10, 10, 10, 10, 10, 10, 10, 7, 3, wheels falling off, no rep, 2, random #s all the way to 150! I was really happy with how I started out, I feel like I got to 120 reps well but it started to fall off shortly there after. This was about two mins off my PR but I still really happy with how I performed all things considered. JohnB 130201 Reply What was the end review of Oly shoes for Wall Balls…yes or no, no difference, helped or hindered? Ryan 130201 Reply I think it helps keep balanced and I appreciate the feedback. Plus they look cool 😉 Lauren 130201 Reply Check out this website that has almond flour for $6.99/lb (cheaper if you buy in bulk). This stuff can be hard to find and I’ve ended up paying around $10 for a small bag at Whole Foods. They also sell dried fruit, coconut flour, and lots of other essential Paleo foods. http://www.nuts.com/nuts/almonds/flour.html Brianna 130201 Reply Hey- Almond flour at Trader Joes is 3.99/lb and the cheapest I’ve seen. If anyone finds cheaper let me know. The almond flour at TJs is NOT blanched, meaning it is not as fine as other almond flour and no where near as fine as regular flour. It is also brown instead of off white. However, I do not mind this at all and find that it is more flavorful in a lot of dishes, also I prefer the consistency of the TJ flour over Bobs Red Mill brand for batter/crumbing/breading fish. Lauren 130202 Reply Karen 12:20 (+ 10 PR) GHD’s: 16 Lauren 130202 Reply Karen 12:20 (+ 10 PR) GHD’s: 16 Box jump: 34″ Ben W. 130201 Reply Nothing previous to compare it to: Box Jump: 36″ – can def do better, gotta work on form Karen:12:22, 14lbs Rx height – getting 150 next time, then onto 20lbs Dessert: sort of forgot to count…but did the full minute straight. Kendra 130201 Reply Box Jumps: 28 3/4″ <– I've done 32" before but I was headcase today and couldn't make myself jump as it got taller. Karen: 10:58 Rx'd. Slower than my best, but I think last time I used a slamball and today I did it with the med ball. GHDs: 25 <– should have pushed harder. Was afraid of gassing out and went to slow, had a lot more in me. Kendra 130201 Reply Also, I got home and after taking a shower, I looked in the mirror and tried to think what i had eaten at lunch and why it was still on my face, when it dawned on me that it was a “kiss” from Karen. Nothing like walking around with a red mark on your face! LOL Hope to see folks out tomorrow at Rocklands — should be a blast! Eric Villman 130201 Reply I’m at work today, so I had to do my best to get this done at Globogym. Luckily they have good medicine balls there. Although I got a lot of strange looks while trying to finish this WOD. Karen: 12:22 They didn’t have anything I could substitute for box jumps, which sucks because I’m much better at box jumps than I am at most other things we do in crossfit. No GHDs. Gordo 130201 Reply Box Jumps: 36.5 Karen: 13:01 20# nick kanellias 130201 Reply Well… I wanna start off by saying I almost just died while on the way to my computer to post this…Karen KILLED my legs today. Box jumps: 41″ PR definitely happy about that, and beating my previous mental barriers. Karen: 9:58, good work I suppose, but I have no idea what happened last time… I was in the low 7s, I had to be using a 15 by accident or made a mistake in my counting. I was expecting something in the mid 7’s, so I was kinda blown during the wod but I was cramping up during the last 50 so Im not that surprised. Got 40-20-10-10-10-10-6-10-5-10-5-9-5 DEATH!!!!! felt way harder than last time for sure GHD: 25… also a PR, never done more than 20 Kendra 130201 Reply great job Nick! Cathleen 130201 Reply No Karen for me today unless I had brought the kids with me to the box. Here is my last tip of the challenge. It is about cheating. Don’t shoot the messenger. I’m worried about keeping my discipline after the challenge is over, so this article is very timely for me. (Thanks to Katie for sending it to me.) Here is the best tidbit – “You will fail. You will eat something that a “normal” person feels guilty about. Why feel guilt? What’s the point? What if you just moved on and forgot about what happened? From my personal experience, feeling guilt over a binge is a recipe for complete disaster. Thinking negatively about the situation causes me to eat more. If I enjoy each moment and just move on then I tend to melt the small negative snowball in a split second.” Full article below. THANKS Rubiconers for all your tips and recipes. I have learned SO MUCH from all of you, and I am grateful. http://primaltoad.com/guiltless-cheating/ Ryan 130201 Reply Tip’o’day: Train you brainz! A few books on nutrition that I have enjoyed: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462 http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=pd_bxgy_b_img_y http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=pd_sim_b_9 http://www.amazon.com/The-Primal-Blueprint-Reprogram-effortless/dp/0982207786/ref=pd_sim_b_11 Rachel 130201 Reply Max Jump: 33.5 (up from 29.5) Karen: 10:37 with 14#, I was hitting between 8 and 9′. Couldn’t successful hit above 9′. GHD: 33 in one min. Matt H. 130201 Reply Box jump: 41″ Left a couple more attempts in the tank, because we were all watching Josh nail 50+ (53″ I think). Awesome. Karen: 11:57 Barely made it. Did the first 30 unbroken, and looking back probably not the best plan. Nathan 130202 Reply Box Jump 40.5″ (+ 4″) Karen Rx’d: 10:57 (1 second slower) GHD: 26 (+ 4 reps) Jackie 130202 Reply Box jump: 25″ Karen: 12:05 14# GHD: 20 in 1min Iris 130205 Reply Box jump: 26 in Karen: 10:49 with 14 lb ball squatting only GHD: 17 Write a comment: Cancel reply MessageName * Email * Your email address will not be published. Yes, add me to your mailing list.