8/25/10…..WEDNESDAY
” YOU GOT BASELINE?”
ATTENTION: PLACE YOUR ORDER WITH NORMAN FOR FOAM ROLLERS. HE WILL PICKING MORE UP!!!!
Tomorrow the class level requirements will be posted. There will be 3 levels,( Beginner,Intermediate,Advance) You will be free to come to any class you think that is appropriate for your fitness level and experience. Stay tuned for more details!
ONE OF SEVERAL of the the requirements for each class level will be determined from your Crossfit Baseline Score. The Baseline is a series of fundamental movements scored on how fast you do it with standard range of motion.
Below is the Baseline workout which will be Part A of todays workout. (PLEASE MAKE NOTE OF ALL MODIFICATIONS ) THANK YOU AND GO HARD – TONY
Part A:
BASELINE
400 M RUN (FAST)
40 AIR SQUATS (BELOW 90)
30 SIT UPS (NO FEET HELD AND BACK MUST BE VERTICAL ON THE SIT UP)
20 PUSH UPS (CHEST TO GROUND)
10 PULL UPS (CHIN OVER AND ARMS LOCKED)
Post time and modifications if any.
Part B:
SQUAT CLEANS 1-1-1-1-1
Post loads.
3:14 rxd
max #225
Great job Tony on #225 today!
At a boy Scott, on #255 today!
And Steve take care of those war wounds!
way to push Larry !!!
That water is the key!!
baseline: 3:21 rxd
Squat leans: 3×135, 1×185, 1×225, 1×245, 1×255 pr
Baseline 5:42 with band pullups
Thanks Larry and Scott for the push!!
Clean max #115 (10 pound increase reps from 65 #)
Great to share the bar with Yvette!
3:21 rxd
max 205 squat clean….
way to work today!!!!!
6:42 again Preggers Style
Jogged on the run and went as fast as I could on the rest. I will be sure to do this when I’m not pregnant and see what I get.
rxd 6:14…should’ve paced my 400m
started too fast and then pooped 1/2 way out ! (redo?)
squat clean
65#,75#,85#,95# and 105#
nice to work with u 2 Lil’ Wayne, thanx for the push on squats
Way to go lady, Great Job!
Baseline: 5:05 (Thin Band Pull Ups)
Squat Clean: 2(45)-3(65) *Still healing, but I’ll be back soon
Baseline: 6:06 rxd
SC max: 95#
BASELINE
400 M RUN
40 AIR SQUATS
30 SIT UPS
20 PUSH UPS
10 PULL UPS – Jumping
Time 5:35
SQUAT CLEANS 1-1-1-1-1
53-63-68-73-78
Max clean 185#
Baseline 3:11 Rxd
Thanks for the roller.
WOD 3:08 rxd
max clean 205
Great job on the cleans Frank! Your technique was smooth!
JayJay smoked the WOD, I will catch you next time!!!
Baseline rxd except jumping pullups 4:28
maz clean #73
Max clean 103#
Baseline 7:12 Rxd
Lost at the mental toughness. Battle after tripping on a curb on the run… Oops.
Baseline 8:26
first attempt at cleans: Got 75lbs, failed at 95lbs
Base line 4:22 rxd
max squat clean 88#
Baseline 2:49
Max squat clean 285
Missed 295…
I was thinking we should stop doing lifts that require skill … Any takers?
Damn Brett, that was FAAAASSST!! All I saw was a trail of smoke as you were doing this WOD!!
I never thought of myself as a “hater”, but know i am going to embrass it. Brett I am truly jealous, just to be able to type this in your reply box makes me feel special. I am going to officaly quit trying to keep up with you, you complete me! Way to go Brett your CF future looks bright, Now in saying all that dont forget to get me a ticket to the 2011 games, I could be like your caddy or something..
Max clean 205
Baseline 3:19 Rxd
Nice work Vinny! your getting some speed, I like it!
Baseline 4:39 with jump pullups.
Max squat cleans 78#
3:07 as RXD…
BASELINE
7:23 rxd – although the last few pull-ups lacked in form
Squat Cleans – 78-PR YEAH!
Nice job Sonia!!
BASELINE
400 M RUN
40 AIR SQUATS
30 SIT UPS
20 PUSH UPS
10 PULL UPS – Jumping
Time 3:09 RXD
SQUAT CLEANS 1-1-1-1-1
max 200
Then did 400 meter walking lunges in 9:01, 287 total lunges. Ouch that was hell. Thanks for the dead quads Wayne!!!!
Scott you stayed for lunges!?! you may have an addiction…
Baseline – 3:15 RXD
Squat Clean max 205lbs
3:31 RxD and 245 clean/squat PR. Thanks for the motivation Joe!
Baseline – 3:05 RXD
Squat cleans max 185 lbs
Thanks Joe haha..will see for next time?
MAN! the PM classes kicked butt, I thought we had fast times this morning but we got smoked great job everyone.. Am class we have to step it up!
Time- 5:53
Will redo to get better time.
Squat clean
95-115-135-155-175Lbs
Baseline 4:07
Squat Cleans 215 lbs
failed on 220 lbs
Oh yeah Rxd
Baseline: (Warm Up)
3:55 – as prescribed PR
Squat Cleans:
235-PR
Baseline 3:15
Squat Cleans 155
Baseline : 5:05 W/ band pull-ups
Squat Cleans Max 103
Struggling with getting under the bar fast enough.
Baseline 5:30 rxd
3:51 rxd
Ya! I have been waiting to see your time! Nice job
Forgot to post this on Wednesday before vacation
Baseline:
3:30 Rxd
185# Squat cleans