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1-1-1-1-1
OHS - Scale to back squat
MetCon
AMRAP in 6 minutes
10 Burpees
20 Double Unders
Post results to comments.
YES NO
In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.
(photo and caption c/o of CrossFit.Com)
ACF Gearspotting
The ACF Black Beanie at Japaniero's with Strawberries & Nutella
The ACF wristband made it to Mt. Hood, Oregon
(photo courtesy of JackRabbit)
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Street Address: 12999 Murphy Rd, i - 2
Stafford, TX 77477
Mailing Address: 6140 Hwy 6 #229
Missouri City, TX 77459
95-100-105(pr)-110(pr)-115(pr)
Great sharing the bar with Kate!!! The pics really helped!
Metcon: 2+29- bit the big one!
Dear DU's,
I really want to love you, but I just don't, sorry!
Posted by: Special K | January 05, 2012 at 10:17 AM
I was late on yesterdays post so Im am putting it here.
Welcome Khang & Roxanne - This is a phenomenal place you will love it.
@ panda - Agree - ROM, good form, all the work, worry about times later.
Good 7pm WOD yesterday.
Today is a rest day. 85 mile mountain bike race on Saturday.
Posted by: George | January 05, 2012 at 10:20 AM
85-90-95-10-105
3 rounds + 5 burpees
Right back at ya Special K!
Posted by: Kate O | January 05, 2012 at 10:53 AM
95-115-125-135(pr)-135
4 rounds+3 burpees
small but always a great 8:30 class. great job everyone.
Posted by: just jerry | January 05, 2012 at 11:26 AM
120 PR on my squats. Lost my balance at 125 but I think it's not far away.
Metcon: 5 rounds and 7 burpees
Great morning with the pacemakers. Congrats to Chrissy and Chalkman on their big PR's
Posted by: Brett aka seabiscuit | January 05, 2012 at 11:32 AM
Not gonna say I don't love this type of WOD (who knew right?) Just not sure that it was a PR. (Help w/ that G?)
235-245-260-270-280
4+10 metcon
I, like Special K, would LOVE to love DU's but, alas, I cannot. Would've easily done more if I could've strung a few runs of 20 together. Effing DU's.
All in all, great Thursday WOD.
Posted by: Panda | January 05, 2012 at 12:48 PM
Sorry Janet, Kal, and Daniel. I almost got one of you guys when you were doing your runs last night. Scared the bejesus out of me.
Posted by: Jared Meier | January 05, 2012 at 01:33 PM
Great 830 class. I second that Khara!
Posted by: taramisu | January 05, 2012 at 01:59 PM
@Panda, I don't know where I got 300 OHS from you in 2011??? But that's how I updated our ACF Leader Board. I will change it though to 280 :)
@Special K, glad that you benefited from that OHS picture. I painstakingly sought for that from HQ's archives. Anyway, the ideal scenario is minimal internal rotation of the shoulders, if there is any. We have athletes at ACF that have perfectly perpendicular torso during OHS using light to moderate weights, which is perfectly fine. Again, perfect practice makes perfect. Panda is the one to watch on posture and lower body position on this particular lift.
Just an update to our ACF tribe: We now have both Arnold and Speedy J competing at the Fittest Games in Austin on January 21st. There is a spectator charge but it will be worth it. I think our girls are going to bring home some cash! Show me the money gurlz!!!
Posted by: G | January 05, 2012 at 02:22 PM
Good luck girls! Out of town but will see ACF tomorrow
Posted by: Doc | January 05, 2012 at 02:58 PM
good luck speedy and arnold. wish i could be there :(
i know y'all will bring home the GOLD!
Posted by: Callie | January 05, 2012 at 03:37 PM
I'll bring the beer for Austin! And Arnold, I will have nothing better to do than to yell at you!
Posted by: Billdozer | January 05, 2012 at 04:34 PM
65-70-75-81pr-85double pr :)
5 rounds + 1 burpee(50 singles in lieu of 20 DUs)
Thanks for the pointers Biscuit! And you almost had your double PR!! 120 for sure dudette-way to go!! I'll bet if you tried the 125 again you would have gotten it.
Panda - you made that unbelievably heavy weight look feather light!
Posted by: chrissy c | January 05, 2012 at 04:40 PM
185-195-205-215-225-245(m). Finally got 245 overhead, couldn't get the squat though. Sledge it was good working with you, hope u are alright.
Metcon- 8+1(rx)
Posted by: Billdozer | January 05, 2012 at 06:31 PM
Dear New Jump Rope,
You are great! Thanks for making DU's not suck :)
145-155-165-165-175(f)
7+7
Thanks for setting a great pace Billdozer!
Posted by: Dr. Peter | January 05, 2012 at 06:43 PM
65-70-76(pr)-81(pr)-81
OHS improving.
2+6 DU's were worse than usual. should have scaled --
Rest day tomorrow.
Posted by: Sx Panther | January 05, 2012 at 06:49 PM
185 (pr)
Posted by: Chalkman | January 05, 2012 at 06:57 PM
95-105-115*-115-120
4 rounds + 2.5 burpees
Good Job Sirun!!!
did some DU skill work after the WOD and was able to get 21 :) Need to work on staying on my toes versus doing donkey kicks.....
Posted by: Nisha | January 05, 2012 at 07:56 PM
Great Job to all of the F2B's
My crew was working hard on three rounds of the intro. :)
The big guys got JB and the OHS initiation. Stick with it, Alain and Zach it is an acquired taste. Great job to Tommy with a 205lb OHS new F2B record ;)
Grace: Your confidence is scary!! I will do my very best but, Speedy J is where you will be getting the best bang for your buck!!
Posted by: Arnold | January 05, 2012 at 08:53 PM
135-155(f)-145-155-160 (PR)
I guess I tried to go up to quickly.
Metcon: 4rnds +4 DU > SID..argggggg
Good working with you Rudy and 6 pm class....
Thanks for the push JB
Posted by: Sid | January 05, 2012 at 09:20 PM
135-155-170-185-200pr
6+6
Posted by: Kansas | January 05, 2012 at 09:31 PM
55-55-65-65-65(very ugly snatch to get the weight overhead though). Great thanks to JB and Arnold, especially Arnold, I will practice to get over the shoulder issue, I promise! :)
4rds + 2 burpees
Posted by: Chunners (aka Sirun) | January 05, 2012 at 09:48 PM
Oh great job Nisha and 6pm crew!
Posted by: Chunners (aka Sirun) | January 05, 2012 at 09:51 PM
95,115,135 (pr),155(f),150(f)
5+13
Posted by: OG | January 05, 2012 at 10:38 PM
95-105-115-120-125(PR)
4rd + 20
Posted by: Rocky Top | January 06, 2012 at 07:39 AM
85-90-95-105(miss)-100 (pr)
3 rd + 4 burpess. need lots of double under practice.. i did 10 du's 10 p-bar for each round'
Posted by: Sonal | January 06, 2012 at 08:09 AM
65-70-75-80(m)-80(PR)
thanks for the help JB. I will try to get the depth so they will all count next time :)
3RD + 5
i need to eliminate the single jump in between double unders.
Posted by: Callie | January 06, 2012 at 08:33 AM