Great Job to everyone in the Nancy Challenge!
| Last Name | First Name | Category | Baseline | Final |
| Bane | Alison | Beginner | 10:39 | N/A |
| Daly | Quinn | Beginner | 8:57 | N/A |
| Davey | Colin | Intermediate | 8:56 | TBA |
| Jensen | Brigit | Beginner | 17:22 | 10:58 |
| Moore | Chris | Beginner | 14:50 | 7:16 |
| Reid | Kyle | Beginner | 10:09 | 7:34 |
| Stewart | Dan | Beginner | 8:43 | N/A |
| Wauthy | Amber | Beginner | 17:13 (5) | 16:28 |
| Wyngaarden | Michelle | Intermediate | 15:46 (5) | 13:52 |
| Birtwell | Cam | Intermediate | 12:09 | 14:02 (Adv) |
| Brown | Eric | Intermediate | 16:13 | 14:40 |
| Chen | Felix | Intermediate | 18:30 | 16:55 |
| Hardy | Kendall | Intermediate | 17:18 | TBA |
| Jones | Shannon | Intermediate | 16:18 | TBA |
| Meijer | Ann | Intermediate | 16:02 | 14:41 |
| Ogilvie | Brian | Intermediate | 15:34 | 16:44 |
| Peterson | Donald | Intermediate | 14:36 | 14:00 |
| Rathlef | Dave | Intermediate | 20:10 | TBA |
| Shields | Lani | Intermediate | 15:44 | 14:19 |
| Williams | Liz | Intermediate | 16:33 | 17:17 |
| Gandhi | Mehul | Advanced | 18:35 | 19:52 |
| James | Tom | Advanced | 15:38 | 14:44 |
| Kitson | Krista | Advanced | 16:18 | 16:11 |
| Reeves | Warren | Advanced | 15:19 | TBA |
| Weltman | Toby | Advanced | 16:35 | 13:15 |
| Whiteley | Deanna | Advanced | 23:27 | 23:11 |
Beginner Most Improved:
- Brigit Jensen – 7:24
- Chris Moore – 7:34
Intermediate Most Improved:
- Lani Shields – 1:25
- Felix Chen – 1:45
Advanced Most Improved:
- Deanna Whiteley – 16 sec
- Toby Weltman – 3:20
Fastest Times:
- Beginner – Chris Moore
- Intermediate – Donald Peterson
- Advanced – Toby Weltman
I wanted to send out a special thanks to everyone who helped me get through my last round in the challenge. It was very inspiring and I really felt the love. Don’t worry I am not going to cry like Turtsy…. 😉
Now for the good stuff! It is time for you to vote what the next Benchmark Workout Challenge will be. Take a look in your Success Journals and pick a Girl’s Name or a Hero workout. Please post your vote to the comments section.
Today’s Wokout:
Buy In – Box Squat demo, please watch the video (Part 1 & Part 2). Practice 5 x 5, only adding weight if the coach gives you permission. Coaches, please review the full videos in the CrossFit Journal to know what cues to look for.
WOD – “The Triple Threat”
With a continuously running clock do:
- 1 Kettlebell Swing
- 1 Double-Under
- 1 Push-Up
On the first minute. Then:
- 2 Kettlebell Swings
- 2 Double-Unders
- 2 Push-Ups
On the second minute, etc. Continue adding reps up to 15 minutes. If you fall off the clock, continue working the circuit pattern at your max reps possible until the time runs out.
Elite: 35/55
Zone 4: 25/40
Zone 3: 20/35
Zone 2: 15/30; sub in 3:1 single skips for double unders if needed
Zone 1: Scale KB as needed, sub in 3:1 single skips for double unders
Cash-out: A set of 100’s with a partner
Running WOD
9 x 400 at 5-K pace
Please post in the comments when and where you are doing your run if you would like people to join you!
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 43
Buy-in: 946
Quick note to those posting on MFT:
If you did not use the RX weight, please make sure to uncheck the box “beasted through it.” Leaving it checked when you didn’t RX the workout will not benefit you the next time because you will not know what weight/progressions you used and it will just leave you confused.
Thanks 🙂
Hey All, I’m running in the Uvic/Henderson Golf course/Camosun College area.
Downtown running option at noon. Meet at the Zone then run to Beacon Hill Park and do the intervals on the all weather pitch.
I vote for Isabel (30 reps for time Snatch 135 pounds) or Michael (3 Rounds For time: Run 800 Meters 50 Back Extensions 50 Sit-ups).
I vote Karen, and Josh.
My vote for the next Benchmark Workout Challenge
Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
or
Karen
Wall-ball 150 shots
For time
I love to hate Karen.
Diane.
Gawd, what is it with you people and Wallball!? XP
I like
-Grace (30 clean&jerk for time, nice and simple); and
-DT (12 deadlift, 9 hang power clean, 6 push-jerk); also
-Hansen (5 Rounds: 30 KB swing, 30 burpees, 30 situps [site says glute-ham, but given lack of machine…]).
Karen would be interesting, a real mental battle on that one. I like chippers because there are so many exercises to improve on but they’re really tough to do with a large group.
I like jackie (1000m row, 50 thrusters @45, 30 pullups), but Grace or Isabel would be cool too as you can get better in them through both improvements in technique as well as fitness…
I’m easy though, whatever it is, I’ll do it (except for Michael!).
turts.
PS nice work today in the wod gang, it was a tough one. i had a couple of good yells… BUT… no tears! 😉
Murph is my favourite hero WOD! and I’d have to go for either Cindy or Diane for the girls.
On a side note, I was reading Crossfit Vancouver’s website and they want to get a WOD named after Andy “NUTTS”. It would be neat to do that one in my opinion. Kind of an homage to him.
Ummm… that WOD for Andy Nutts ended up taking people around an hour, even in teams. Yikes! They were thinking that, done individually, people would average about 90 mins or more. HOLY HECK! No thanks.
I put my vote in for Annie! Yesssss!
Actually… Kelly is a good one, good suggestion Donald – lots of room to improve with that one since it has a long(er) duration…
Andy Nutts wod would be good to do, but not for a personal challenge. We wanted to do it on Saturday with the other gyms, but we already had our Nancy challenge planned. We will do it one day 🙂
My initial thought was Diane but I was probably only thinking that because I am comfortable with those exercises…
If the TRUE spirit of these competitions is for personal improvement then I would have to say Kelly.
… But I would still be cool with Diane
My vote is for Kelly, looks like “fun”!
What was in the Andy NUTTS WOD?
I’ll throw in a vote for Karen too.
So far it looks like we have:
Karen – 4
Kelly – 3
Diane – 3
Lets vote on these 3 🙂
Diane.
Yeah Shannon what is Andy’s wod… I see it is “Century Club” but can’t seem to find where they have listed what it is.
Between those three, I’d say Diane.
Dee, they had originally posted the details of the Century Club WOD to their comments section of that post. However, once a blog goes off their main page and rolls over, the comments section is no longer viewable by the public. That’s why you can’t find it. It was a crazy mashup that looked hella insane. Like, hard core, intense, scary, insane. I can’t remember it all that clearly, but I think there was a lot of doing 100 of things, and taking turns with work. Harder than Murph, I would confidently say.
1st pick: Kelly
2nd pick: Diane
3rd pick: Karen
If it’s Diane we do then I’m really gonna need to work on the HSPU…
Karen or Kelly
My vote is for Kelly.
Aw, c’mon guys, SAY NO TO WALLBALL! =P
That said, if we’re going wallball-crazy, I guess Karen would be fun, in an awful kind of way. Y’know, go big or go home.
DIANE!!!!!!!!!!!!!!!!!!!!!