December 22, 2009

D.T.

12 Days of Christmas

12.10.09 Pick Your Poison

12/7 "Annie Are U Sane?" WOD Results

Mon WOD: "Annie Are You Sane?"

Buy In:
Max Double Unders in 3 mins.
5 Min goal skill work (10,000 hours, practice like a kid, have fun)

WOD: "Annie R U Sane?"
10 mins per station AMRAP
7 burpees - 12 med ball clean 20#/14#
7 pullups - 12 wall ball 20#/14#
7 DB Thruster - 45#/25# - 12 KB Thruster 44#/35#

Rest 2 mins between stations.
We took the elements of the "Annie R U Ok?" WOD and re-wired them into insanity.

Cash Out:
1 min hold in superman poses; side, back, side, prone. Might as well add max plank holds as well after this.

Sat 15 - 11-21-09

Elizabeth" 11-19-09

CrossFit TOTAL Rankings Chart

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

The 300 11/13/09

Friday October 30th HALLOWEEN

9-8-09 3 rounds

The 300 8/27/09

8/05 "D.T."