Practitioners Guide February 2011...
Maggie...
"Sometimes the road to salvation is extermination."
Download it, read it, forward it. Our Newsletter is free to all and welcome to suggestions observations and any thing you want to toss at it.
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"Reset"
"Even now in the times we live in, in what we have witnessed the human condition tries to negotiate its way into keeping up the same sick habits. The detrimental behavior. The same bad attitude. Apparently, sometimes the road to salvation, is extermination."-Josh Bunch
Ryan-Practitioner Of The Month
“The problem with this is that the medical professionals prescribing a new diet don’t know what they’re talking about. As the daughter of a PCFer found out first hand, the prescribed diet was throwing her sugar levels off horribly, and her condition was not getting any better.”-Mindy Shardo
"Alternative To Medicine: Dr.Mobility"
“Statistically, a patient over the age of 70 that receives a hip replacement is not likely to survive more than 5 years post- surgery due to improper recovery and continued activity. Getting Paapaw straight to a physical therapist after surgery will dramatically increase his odds of survival.”-Dr.Coby
Download Pracitce_CrossFit_Guide_Februrary_2011
Strength:
Bulgarian Split Squat
5,5,5,5,5
For Score, then time:
Pattern One:
-Beginning at two reps each, Pull-up, and Push-up, add one rep to each every minute on the minute for as long as you are able to do both. When one fails log what minute you achieved, and continue the movement you are still able to perform in the above design. Log which minute failure occurs.
Rest 1 minute:
Pattern Two:
-Complete all of reps achieved in the above design in any order you wish until you essentially repeat your previous workload for time. For example. If you accomplished 30 Push-ups, and 65 pull-ups. You would repeat those numbers for time, however you wish.
Post weight moved, reps achieved in pattern one, and time in pattern two.
way to go ryan! well deserved!
Posted by: kara MIKOLAJEWSKI | February 21, 2011 at 09:49 PM
45lbPR/9rds/7:26
Congrats Ryan!
Posted by: vicki | February 22, 2011 at 07:46 AM
agreed, Ryan. very well deserved. you've become a great example for CF and newbies comin in the door at PCF. dig havin you in class.
6a...action- and direction-packed hour this morning. whew! great job guttin it out, even for those who didnt quite finish bc of hands or time. you ARE better for it. Shelby and Jen...crazy.
Posted by: k | February 22, 2011 at 08:19 AM
oh...and a special call-out to Angie, Keisha and Dawn for noticeable improvement in your push-ups from start to finish...hand placement is right on now.
Posted by: k | February 22, 2011 at 08:23 AM
85 dnf/8/6:57m ( a mess)
Posted by: holly | February 22, 2011 at 11:50 AM
95#PR/7+11/12:42
Posted by: jen w | February 22, 2011 at 05:59 PM
75lb bsq
9-12/14:??
so glad no pullups tomorrow
Posted by: Mo | February 22, 2011 at 07:31 PM
Max Rep Supine Row x 5: 12,11,8,6,6
6 & 7/8:01
Pullups were strict with red band
***ALL 54 pushups unmodified!!!! I don't think I have ever done more than 10-20!
Posted by: Mindy | February 22, 2011 at 07:45 PM
Congratulations Ryan!
85/9rds pullups + 14rds pushups/17:48
Had a little trouble getting my shirt off, washing my hair, brushing my teeth...basically any movement that involved lifting my arms thanks to this little gem! Glad I did it though - bunch of killers today!
Posted by: heather mc | February 22, 2011 at 08:41 PM
85 bss
9 push up/12 pull up rnds
12 seemed like such a small number... til it meant I had 104 more to do... kudos to king and darin for doin over 300!
Posted by: Min | February 22, 2011 at 08:54 PM
anyone who took on this wko today...hooah to you. it was painful to watch.
king, ryan, darin, mo, tyler...just a few of the crazy scary performances today.
chuck...im actually touched you flipped me off tonight. 189 situps and a crazy similar number of squats?! you told me you're an old timer...maybe so but that's stupid impressive.
casey/james...great to have you as part of the crew.
take care of those hands, all...and lots of ice and coldshot showers this eve.
Posted by: k | February 22, 2011 at 09:15 PM
19pul
15push
209 pull
135 push again...19:58
Posted by: jb | February 22, 2011 at 09:40 PM
75# bss
8rds push ups
10rds pull ups
10:33
Posted by: kara MIKOLAJEWSKI | February 22, 2011 at 09:52 PM
95# split squat
15 pul
14 push
135pulls
119 push
= 19:59
Posted by: chas | February 22, 2011 at 10:00 PM
8 pull up (m)
7 push up (unmod)
34 pull ups(m) and 27 push ups(m) 7:51
Then decided since i failed first
that i would do situps while everyone else was still working
got to 100 situps and called it a wrap!
Posted by: JN | February 22, 2011 at 10:05 PM
115# bss
12 push
13 pull
90 push
104 pull
= 13:26
Way to push yourself Jon! No arms & no hands to use today - should be interesting!
Posted by: Ken | February 23, 2011 at 06:21 AM
115# bss
12 push
13 pull
90 push
104 pull
= 13:26
Way to push yourself Jon! No arms & no hands to use today - should be interesting!
Posted by: Ken | February 23, 2011 at 06:21 AM
115lb BSS
14 rounds/ 105 pullups
17 rounds/ 153 pushups
20:xx
Posted by: NP | February 23, 2011 at 07:37 AM