AmIRipped.com
23
Nov
2009
Mon

More Snatch

by Arbel Meidav
CFSB WOD – 11.23.09
Snatch 3-3-3-3
5 Rounds
20 Med Ball Chest Press
20 Wall Ball

Snatch: 65# x 4 / 95# x 4 / 95# x 4
WOD/met-con: 11:12

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20
Nov
2009
Fri

Who Doesn't Love Snatch?

by Arbel Meidav
CFSB WOD – 11.20.09
Sumo Deadlift High Pull 5-5-5
100 Snatches for time
3 burpees on the minute

SDHP: 65# x 3 / 65# x 3 / 95# x 3 / 95# x 3 / 115# x 3 (5 x 3 on the board this morning, oops)
WOD/met-con: 13:39

Snatch is hard. Definitely a love hate relationship with the Snatch. 

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19
Nov
2009
Thu

Split Jerk

by Arbel Meidav
I played some ball at the park with Glenn and Sohrab. Always a decent workout.

CFSB WOD – 11.19.09
Split Jerk 3-3-3-3
AMRAP 15
4 Handstand Push-Ups
6 KB Snatch
8 Body Rows

Split Jerk: 95# x 3 / 95# x 3 / 115# x 3 / 115# x 3
WOD/met-con: 9 rounds + 1 HSP. KB Snatch with 1 pd.
Filed under  //  amrap   basketball   body rows   cfsb   crossfit   handstand push-ups   kb snatch   split jerk  

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18
Nov
2009
Wed

115?

by Arbel Meidav
CFSB WOD – 11.18.09
Overhead Squat 4-4-4-4-4
AMRAP (as many reps as possible)
1 min Kettlebell Swings
1 min Burpees
1 min pull-ups
1 min dumbbel cleans or bar cleans
45 Sec Kettlebell Swings
45 Sec Burpees
45 Sec pull-ups
45 Sec dumbbel cleans or bar cleans
30 Sec Kettlebell Swings
30 Sec Burpees
30 Sec pull-ups
30 Sec dumbbel cleans or bar cleans
15 Sec Kettlebell Swings
15 Sec Burpees
15 Sec pull-ups
15 Sec dumbbel cleans or bar cleans
Coaches: The clock does not stop between rounds. Count cumulative reps and encourage athletes to take as little rest as possible.

OHS: 135# x 5 / 135# x 4,F / 145# x 5 / 155# x 5 (thought it was 5-5-5-5)
WOD/met-con: 115 reps in 10 min. of work (estimated 119, but deducted a few for poor counting - I was counting each exercise and added at the end).
Filed under  //  amrap   burpees   cfsb   crossfit   dumbbell cleans   kettlebell   overhead squat   pull-ups  

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17
Nov
2009
Tue

Deadlift PR

by Arbel Meidav
CFSB WOD – 11.17.09
Deadlift 3-3-2-2-1-1-1
5 Rounds
10 Knees to Elbows
10 KB Clean & Jerk (Each Arm)
30 Squats

Deadlift: 275# x 3 / 275# x 3 / 295# x 2 / 305# x 2 / 305# x 1 / 315# x 1 / 335# x 1 (Super PR)
WOD/met-con: Fail! Only did 2 rounds due to time restrictions. Did the 2 rounds in about 6 minutes - lame all around.

This guy is pretty much a Crossfit God:
Filed under  //  cfsb   crossfit   deadlift   josh everett   kb clean & jerk   knees to elbows   squats  

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16
Nov
2009
Mon

Fran Hurts, Surfing is Fun, Basketball is Over

by Arbel Meidav
The day started nice and early with a CFSB workout. A workout that kicked my ass...

CFSB WOD – 11.16.09
Turkish Get-ups 5-5-5 (each arm)
“Fran”
21-15-9 (65#/95#)
Thrusters
Pull-Ups

TGU (6a class did 3-3-3-3-3): 1 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3 / 1.5 pd x 3
Fran: 9:00

I shaved almost a full minute from my Narf time (see South Bay Thriller). I know Narf is harder, but I think doing the Rx'ed 95# barbell with Fran makes a pretty big difference from the 25# dumbbells. And I was much more destroyed after Fran. I don't think I have hurt quite that much since doing that first Tabada with Forrest.

After I was semi-recovered, I was off to have a surf session at El Porto:

 

I had my last league basketball game for a little while. We finished 5-5 on the season which is, sadly, not good enough to make the playoffs. We only had 5 players most of the game (our 6th got hurt pretty early) so I played a lot! It was probably my best showing to date. I'm hoping to carry it over to next season.

Estimated boxscore:
MIN / FGM-A / FTM-A / REB / AST / STL / BLK / TO / PF / PTS
33  / 2-3    /    0-0    /   4    /   1    /   0   /   0   /   0  /  0 /   4
Filed under  //  basketball   cfsb   crossfit   fran   pull-ups   surf   tgu   thrusters   video  

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13
Nov
2009
Fri

Dead Man's Mile

by Arbel Meidav
Another day, another rip. I know my hands will adjust. That and I was told that I can wear gloves as long as they match my purse :). Both times on dead lifts, wtf? Photos courtesy of Forrest - thanks!

CFSB WOD – 11.13.09
Ring Dips Max reps x3
4 Rounds
12 1.5x BW dead lift
400M Sprint (Uphill)

Ring Dips: 4, 5, 3
WOD: 17:17 with 225# DL (I was the slowest of the day...again - argh! must get faster, not pushing hard enough)

       
Click here to download:
Dead_Mans_Mile.zip (1203 KB)

Filed under  //  cfsb   crossfit   deadlift   ring dips   run  

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12
Nov
2009
Thu

Hero - Josh

by Arbel Meidav
CFSB WOD – 11.12.09
Split Squat 3×10 (each leg) with heavy DBs/KBs in the suitcase carry position: 40# x 10 / 50# x 10 / 50# x 10

“Josh” as RxD
21 95/65 lbs OHS
42 Pull-Ups
15 OHS
30 Pull-Ups
9 OHS
18 Pull-Ups

Time: 22:29

Did a Hero workout today - Josh. I kinda suck at pull-ups and it was a whole mess of pull-ups. Slaughter helped my hand situation a shit ton with some tape and a not so complicated, but not instinctual method of wrapping it. The Overhead Squats weren't that bad. I suggested doing a pseudo reverse version with 42, 30, 18, OHS (at 95# of course) and 21, 15, 9 pull-ups. I would call it Ojhs (pronounced ose, since jh would basically be silent). Pretty sure I could post a better time doing Ojhs - maybe.

Pic below is some bad ass doing a good OHS. I can only imagine I looked at least this solid throughout.

Filed under  //  cfsb   crossfit   hero   josh   overhead squat   pull-ups   split squat  

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10
Nov
2009
Tue

Single Leg DL is HARD

by Arbel Meidav
CFSB WOD – 11.10.09
Single Leg Deadlift 3-3-3 (each leg): 135# x 3 / 145# x 2 / 155# x 1 

5 Rounds for Time
100M Sprint
20 OH Walking Lunge (25# Plate)
15 Wall Ball (20# Ball)

Time: 12:57

 

 

Filed under  //  cfsb   crossfit   OH walking lunge   run   single leg DL   wall balls  

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9
Nov
2009
Mon

Cherry Popping

by Arbel Meidav
CFSB WOD – 11.9.09
Front Squat 3-3-3-3: 205# x 2,F / 205# x 3 / 215# x 2,F / 205# x 3

21-18-15-12-9-6-3
Kettlebell Swings (1.5 pood)
Box Jumps
Push Ups
Time: 15:27

My workout was the first recorded one at the new location. It's a cool spot in Hermosa Beach. I imagine it will help CFSB grow quite a bit.

I also had my league basketball game. My best guess at my boxscore:
MIN / FGM-A / FTM-A / REB / AST / STL / BLK / TO / PF / PTS
25  / 0-5    /    2-2    /    5   /   0    /   0   /   1   /   0  /  0 /    2

 

 

Filed under  //  basketball   box jumps   cfsb   crossfit   front squat   kettlebell   push-ups  

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