071208 SATURDAY

Lorenzo%20Ryan.jpg

Lorenzo (background) & Ryan grinding through a Luca wod.

DECEMBER DCF CHALLENGE:

Jorgy came up with a great idea to finish the year strong:

How many CrossFit “Girls” and “Heros” can you complete in December?

Therefore, be prepared for lots of Girl’s and Hero’s wods at The Shed.

DCF WOD: Annie

50 – 40 – 30 – 20 – 10 Reps of:

Double Unders

Situps

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  • jorgy

    12:00 High Noon…
    We followed in Rick’s footsteps. He did Grace- 30 clean and jerks with 135# with a time of 4:40 then stepped over to the wall and did Karen- 150 wall ball shots with a time of 6:59.
    i didn’t feel like doing grace so we did Craig’s Annie with times of:
    Jorgy-9:03
    Nate- 12:05
    Darren- 12:10
    Carrie- 26:35
    then Darren and i stepped over to the wall and tried for Rick’s Karen
    Darren- 6:58
    Jorgy- 7:09
    We also had 2 newbies who did the Newbie WOD
    Dustin- 3:55
    Meghan- 5:57

    and Mike E also made an appearance to drop off some lengths of rope. thanks Mike and great job to everyone today.

  • Craig

    I knew my 17 minute Annie wouldn’t stick. Damn double unders.

    Curses.

    I will tell you that Karen is mine boys.

  • jorgy

    karen might be yours, only because we did it after our workout. and what was you crossfit total, i knew you had the highest but i didn’t know the score, and we’ll say that the unconfirmed squat was okay cause we kinda trust you haha.

  • Darren

    My Legs Hurt.

  • Craig

    890 CFT.. with the unconfirmed squat. First one to 1000 wins.

  • Craig

    Hey.. are we going to handicap some of the girls? In other words .. assign a greater value for Diane or Isabel?

  • jorgy

    yes we can handicap. but times cannot go on the board unless rx.

  • Craig

    no no – I’m saying, in the end when we count who did what, if I did Linda (for ex), should that count as 2 girls?

    I say we can only count a girl if you can do it as Rxd.

  • rick

    linda should count as more if your over two hundred pounds like me and craig…

  • jorgy

    no no no no no. a girl is a girl. you have to plan your own girl workouts, this is like a tabata, you don’t want to be too sore for the hard girls so you have to do those at the right time, but you also do not want to do those and get so sore you can do no more. so pick your girls wisely, do the body weight exercises soon, then the other ones will fall into place, i think thats the only way we can really play that.

  • Craig

    Ok, agreed. That makes sense. Knock out the bodyweight girls & heros and then the toughies.

    The winner will likely be the one who gets Linda, Isabel, Diane, etc.

  • Craig

    Ok, agreed. That makes sense. Knock out the bodyweight girls & heros and then the toughies.

    The winner will likely be the one who gets Linda, Isabel, Diane, etc.

  • Brian

    Coach set up the system to work on every body’s weakness. Rob will always score outscore me on Cindy but I will probably always beat him on something like ‘Front Squat 5-5-5-5-5’ simply because I’m strong that way.

    If you only work the girls that are strengths for you, you aren’t really practicing CrossFit.

    Nick has a harder time cleaning 135# than I do but that doesn’t slow him down from getting fitter. I bring that up because that movement and weight always seems to come up when we work out together. Luca is a better natural rower due to his build. I work the rower pretty hard and I’m above average, but who has the better 500? He does.

    I think the key would to be do as many girls as you could and put together a weighted point system. The ‘weight’ would be the same way I score the CFT. Take your CrossFit Total and divide by bodyweight. Dividing or multiplying by bodyweight is a great leveler.

  • darren

    Sounds great to me. Try doing 100 pullups at 220 lbs. Or what about Height for squats, makes it harder to do more weight than shorter people…..

  • Nate

    I would have to agree with Brian on this one as bodyweight does seem to be the one differential that can either help or hurt your time and scores drastically, depending on the given workout.

    An example in theory of this would be me doing Elizabeth (involving the aforementioned 135lb cleans that I struggle with contantly). Obviously with my bodyweight at around 160, this is going to be a hard, hard workout for me and most likely, my time will suffer due to the heavy weighted cleans. At the same time, due to my lower bodyweight than others, I should have an easier time with Linda (does anyone have an easy time with Linda???) than others that weigh around 200.

    Just a long, drawn out way of saying I agree with Brian 🙂

  • rick

    We are doing girl and hero workouts, simply because we dont do them enough. That is why we are using the month of december to see how many of the girls we can do. Instead of always doing Cindy or Fran, we need to include the other benchmark workouts. the “winner” is the person who does the most girl/hero workouts not who has the best overall score on them, if we were doing it that way then i would agree with brian.

  • sakura

    so pretty much i need to be prepared to be really sore this week…

  • Brian

    Okay, I get it. Is everybody going to use the FAQ list on the national site then post progress here on December 31st?

    Rick, are there any other rules?

    I know that I can do Grace in the morning and Helen in the evening without too much pain (may not PR but the work will get done.)

  • Darren

    That’s it I am going for pure numbers, no PR’s at least two a days from now on. DO WORK

  • rick

    Im using the list from the national site, and i dont believe there is any other rules, josh will have to comment if there is. Currently, i have done 7 and josh has done 8. let the race continue!

  • jorgy

    thank you rick for clearing that up with everyone. like i said it is like a whole month of tabata, you need to pace yourselves so you aren’t too sore to finish all of the girls before the month is up. i like the point that brian made about the work and how it is divided unfortunately the way we are doing that it does not apply, but his ideals are fantastic and i would like to use them for our overall goal, but not for this month’s goal. a girl is a girl, and a hero is a hero, there are new girls and new heroes according to nate, and there are also girls like frellen and karobelle which can be done to count as scores. so be constructive and also creative with the way we work. if there are any rules anyone else would like to throw into the pile email me and we’ll get things going, i love the ideas i just hope we can carry this thing all the way through and make it huge. my email is josh_jorgy@yahoo.com so if you have an idea email me and ill be happy to banter with you, i am obviously pumped and long winded about this subject.

  • jorgy

    one thing that brian teaches that a lot of other people teach that i really love is the whole hearted intensity. i hate when people do a tabata and their first round they do what they think there final score is and stop, so they get the same score the whole way through and have no problem. with this i would really like if people tried for great times or at least pr’s. a lot of these we have not done so research may be needed, you might need to look on HQ in the archives to see what a good solid baseline time is and try to beat them. there would be no point if we all did 4 girls a day with horrible times and scores. lets still keep the crossfit, it cannot be a good workout if we do not have intensity. get good rest, eat plenty and come to our gym ready to work your asses off, if we do a workout and you want more, first of all you are a true crossfitter because i know we work people pretty damn hard, a second we will do more at high intensity and when you collapse in a heap of blood sweat and tears(from the sweat in your eyes of course) i believe you will go home happy with some sense of accomplishment. but if we half ass this there will be no gain. so go out and get it done, be crossfitters and work hard.

  • J Jones

    So we are not just doing the Girls and Heroes, it is more about the “Benchmark” workouts.

    Here are some other “Benchmarks” people can use:

    CrossFit Total
    500m row (you have to get close to your PR for this one to count).
    2000m row
    The Filthy Fifty

    There are others, but I just can’t think of them right now.

    -jj

  • Craig

    Good comment Jorgy. Just thinking the same thing this morning as I tried to set a new record for Nancy.

    “F-ck pace.” I’m going to stop using the word “pace” from now on. Just get it done. You can rest at the end.

  • Craig

    And, I might just add a little * on every girl & hero that is a new PR.

  • jorgy

    ya pace is a very bad word to use, we need to get out of that and get into intensity. great job on the pr’s i hope we all get one on every girl we do, especially because we have had a real lack of them throughout the year. this challenge is to catch everyone who wants to up on the girls and heroes. we love to do our certain workouts (helen, fran, jackie, cindy) but we aren’t exposed to the great workouts like angie or karen or nancy which are hard in different ways, one way because we don’t know how our bodies will react to them. remember to keep up intensity and you will get the girls

  • Brian

    jj, 1 pullup the first minute, 2 the second, etc…

    The highest round completed before the minute your on ends, your done.

    ___

    5K for time

    ___

    Deadlift 1-1-1-1-1