Recently in Chipper Category

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

In case you missed it on the main site, we have a working trailer for the CrossFit Movie: Every Second Counts. The rough cut of the movie is done. There are still several important decisions to be made about additional post-production work. Depending on how those decisions get made, we could see a distributed version as early as Jan 09. 

CrossFit Movie Working Trailer [wmv] [mov]

Watch the video and post thoughts to comments.

Letha started out with us being frightened to even do a 12" box jump.  In this workout she easily pumped out 150 on the 20" box!

Scores:

Workout times: 5:30AM***, 6AM**, 6PM(No Coach)
* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks.

Try to avoid (No Coach) workouts if you are new or your schedule allows.  There will only be a timer present to time your workout.

Complete as many rounds in twenty minutes as you can of:
15 Sumo Deadlift High Pull (75 lbs men, 55lbs women)
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments. 

Introducing Ethan AKA the hulk.  He'll be joining us on Saturday workouts - He'd love to come every day but he works the graveyard shift.

Score

Stec did "Jackie" today at High Desert Crossfit in Bend.  9:59!

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Debbie and her sister, Rebecca, Crank out the box jumps.

Scores: (this one was tough to gague as rx'd - towel pullups instead of rope climbs)
Eric - 25:53
Jeff 28:15
John 29:02
Desiree 24:40
Debbie 27:38
Rebecca 26:28
Michelle 23:55
Kathy 25:53
Emille - 24:08 (12 inch box, 1/2 pood)
Kristine - 16:04 (12 inch box, 2 rounds)

In continuing on our topic of motivation, another thing you can do is set specific goals and write them down and make a deadline.  At the end of each of your profile there is a number of questions - and this is a good place to make public your goals.  Eric has done this (read it here) You are welcome to use the questions already put there, but you are welcome to change them as well.  Email Eric at fenceguy4@clearwire.net or me with the answers to your questions.  (I can also give you access to your profile so you can update it at will if you'd like, let me know)

Here are some good ideas for fitness goals:

• Able to get a pullup / 10 pullups / 20 pullups / 50 pullups
• Be able to run a certain distance or a certain speed
• Hit a mark at a benchmark workout (Rx, time)
• Complete the Crossfit games as Rx'd (July 2009)
  
• Body fat % (although I like to do performance goals better)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

I think we all felt this way during this one!  Great pic Matt!

RESULTS:


Nice work John, Heather, coach stec, michelle, Eric, Matt, Kristine, Kathy, Letha, and Diana I think everyone got a PR - Also newcomer Emilee - shes going to be a rockstar.

Debbie also met up with Terrell at CrossFit South Plains this evening and did 21-15-9 - Power clean 75 pounds & Dips w/ feet up on bench for time: 8:33 If you get a chance hop on the site and thank him for putting up with Debbie! :)

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Diana nails the Deadlift while doing the benchmark workout named "Diane".

Recruits:

John N - 18:23 (95 lbs)
Eric - 19:02 (95 lbs)
Kathy 15:55 (50 lbs)
Diana 15:49 - 10 lb dumbbells (20 lbs total)
Letha 16:13 - 15 lb dumbbells (30 lbs total)
Debbie 13:40 - 45 lb bar
Michelle 16:05 - 45 lb bar, used 10 lb bar for front squat

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Knees to Elbows = Fun!

Coach: 

Stec - 27:59  (Mix and match to avoid hand movements 75 Box, 50 KB swings, 100 Lunge, 75 BackE's, 100 WB, 100 Double unders(broken hand))

Recruits:

Eric - 33:46 As Rx'd
Kathy:  26:00 (Filthy Forty(18"Box jump, PP[20@45#, 20@15#, Real Deal burpees, 1/2 pood KB, 6# WB, 100 SU, not full ROM on K2E)
Michelle:  17:30 (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Lonnie: 18:15  (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Debbie: 18:30 (Filthy Thirty(18" Box step, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Letha: 19:45  (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Kristine:  15:17 (Filthy Twenty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Diana:  20:35  (Filthy Twenty( 15 12" Box Jump, 12# pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E, 15 BE)
Joe P - 20 minutes of motion practice

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Coach:
Stec - 9:27 (cut out HSPU and Pullups and Burpees, threw in 40 Double unders {Broken Hand})

Boot Camp Workout:

Rounds to scale:

500m Row
15 Pullups
15 Wall Ball Shots

Recruits:

John N - 12:56 (3 rounds minus 13 pullups)
Letha 12:08 (2 rounds, green band pullup + 6lb Med ball)
April - 7:13 (1 round, green band pullup + 6lb Med ball)
Debbie 5:28 (1 round, black band pullup + 6 lb Med Ball)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

When a workout involves more than 3 different exercises, its called a "chipper".  'Filthy Fifty' is the chipper of chippers, 10 different exercises, each with 50 reps. 

Here's Stec's scores from the last few times and dates he's been thru filthy fifty.

3/11/08 - 31:54 As Rx'd
1/19/08 - 35:48 As Rx'd
12/1/07 - 46:01 Toughest workout ever, 35lb dumbell, Burpees were really bad form 

Letha - 24:14 - (30)-(box steps,12#KB, 16#PP, 6# wallball single unders)

Rob - 24:49 - (40) (single unders)

Desiree - 35:20 (subbed 16# SDHP for burpees (knee))

Mike Summers - 48:06 - As Rx'd

Eric - 40:03 - As Rx'd

Stec - unfortunatly, Stec broke his hand the night before playing softball.  :(  Look forward to a modified, one handed filthy fifty when the bones set!

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Watch these guys in action:

Stec - 4 rounds + 2 muscleups (as rx'd)

Workout "Kellie lite"
Eric - 25:36
Desiree - 30:15
Mike Q - 29:36
Hugo - 29:15
John N - 21:53

080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Stec - 31:07 As Rx'd.  Fun stuff.  A lot harder and longer than I thought it would take.

Desiree - 15:44 (3 rounds, 400m run, 15lb KB, PVC Thrusters, Green band pullups)

Eric - 38:00 - (3 rounds, 800m run, 1/2Pood KB, 45lb thrusters, green band pullups)

John - 23:50 - (2 Rounds, 800m run, 1/2Pood KB, 75lb Thrusters, blue band pullups)