21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a “pull” that is really a “push.” Can you elaborate?
Post impressions to comments.
**Attention, Attention**
For those of you that didn’t know, LaMar will be competing along with some other very talented local and regional athletes this weekend at the 2010 CrossFit Garage Games. The event will be hosted by CrossFit Garage up in Woodstock, GA. It will be his first CF competition and it would be cool if he had a few CFRx’ers there to show some support. It is a free event and the WODs should be pretty damn exciting. For those that are interested, I will be riding up there from the gym between 845am and 9am tomorrow (Saturday) morning. Anybody that wants to, are more than welcome to follow me to the site. I plan on being there all day Saturday and hopefully Sunday (when LaMar makes the finals
). I have a little room to carpool, just know that I WILL be in Woodstock for the entire event. Check out the website for details, directions, etc. Also take a look at the “Competitors” page and check out Lamar’s’ profile. Post to the blog and let me know who is in 
http://garagegames2010.crossfitgarage.com/
In other news, the 2010 CrossFit GA Sectional Qualifiers are coming up soon also (Kelly will be competing) and we are still in desperate need of Volunteers and qualified Judges. For any of you that have planned on going as a “Spectator”, please consider signing up as a Volunteer for the weekend. There are also a few of you that I will be contacting about potentially helping out as a Judge. Check out the new site and please consider helping out: http://www.georgiacrossfitsectionals.com/
PS. Those that have signed up and paid as a spectator and decide to help out, I can get your registration status changed and work on getting a refund for you….Oh yea, volunteers and judges attend for free, get T-shirts and FREE LUNCH!!
Sadly, Ruth and I will be in St. Louis this weekend. We leave today. Shoot!
LA MAR: Go Fight Win!!!!!!
Damon: We both signed up as volunteers for the sectionals but haven’t heard from them about our assignments yet. We offered to work registration.
Yes, your name came up on the volunteer list, but if “we” means Ruta also, I didn’t see her name. We can talk about it when you all get back in town.
Sorry I couldn’t make it last night, had no idea I be here so late
I hope everything went well and you all had a good time!
Yes – we means Ruth, too. We want to volunteer together.
We missed you last night. Her GSU piece is hilarious!! CrossFitters will love it. Maybe we can get a little group together to go see it and then have some dinner.
Sorry I missed. I would be interested in the Encore presentation if there is one.
Yes, lets get a group – I couldn’t make it either.
I also volunteered for the sectionals – I got a conformation email but that’s it.
Me too — sorry I missed it, Ruth! Would still love to see it.
La Mar! I know you will do great this weekend. Not sure I will make it to cheer you on in person, but I am rooting for you.
Damon, I signed up as a spectator for the Sectionals, but if you need me, you can switch me to a volunteer.
Thank You, Pat! Give me a day or two, and when I get an updated Volunteer list I will let you know.
Thanks coach. It means alot to have you (and anyone else) there. FYI – the trail run starts @ 9 am; I’m in the 11:20 am heat for the AMRAP; and the 3:00 pm heat for the Sandbag event.
I will probably be rolling in around 930am, unless I can get some extra coverage in the morning. Don’t forget to pack ALL of your shoes, plenty of snacks and whatever you use to hydrate and refuel. Shoot me an email if you need anything last minute. You’re gonna do well Buddy!!
Go La Mar!!!! Kick some a$$!
Small world. Went to Black Eyed Peas and 12 ladies behind us were from a Buford crossfit
I totally agree! Just got the new schedule for my Yoga class…and on the back of the brochure for extra community events, was a free 1 hour Crossfit demonstration! I am curious as to who is providing it. Small world…or maybe Crossfit is just taking over the world..haha
110# SDHP
Ring Inversions (both knees tucked on descent)
Completed 21-18-15
21-18-15-12-9-6-3 of:
88# SDHP
KTE on the bench
Damon had me do KTE on the bench as my sub for the ring inversions. This was a great sub for me… difficult for me, but do-able. I felt it in my upper abs since I was getting greater range of motion than when I do these on the bar. I think these will really help me, and I should add them to my warmup on occasion. I should note that I experienced pain in my lower back on the right side when doing these, and this was the limiting factor. Rest alleviated the pain and then I could do a few more before the pain returned.
110# SDHP
Ring Inversions (both knees tucked on descent)
Completed 21-18-15-12
First (and last) impression: Wouldn’t we all be better off doing Kelly again?
hush yo mouth.
You don’t always get what you want…
Just checked out La Mar’s profile on the Garage Games website. You can leave comments in support of the various competitors. If you have time, stop by this link and show La Mar a little CFRX love and support. Of course, you can do it here on this blog too.
Here’s the link to his profile:
http://garagegames2010.crossfitgarage.com/la-mar-sheppard/
Go get ‘em, La Mar!
21-18-15-12-9-6-3
77 lb SDHP
Ring inversions, most with one tucked leg
Impressions: that was a LOT of ring inversions, my hands are the sorest part of my body.
Thanks Damon for making me do the 77lb.
I don’t know what the hell just happened, but I could not generate a single ounce of power for my WOD…WTF??
CF Football
Power Cleans with 85% of 1RM (270#)
2 reps on the minute for 15 mins
*1 burpee penalty for each missed rep
Started at 230# and missed my 2nd rep??
Started over 5 mins later with 220#
4 rounds + 5 burpees
I did this back in September with 205# and missed a single rep.
This isn’t good, I’m gonna go do something else…
OK, finished with this…
15-12-9
Cleans (176#)
Burpees
11:45
I think the sprints on the C2 Row last night got my hips and traps a bit more than I gave it credit for…either way, it’s done
I enjoy workouts like this – a slower non-timed pace. I think I was in the gym for an hour and 45 minutes.
My 21 and 18 rounds were at 132lbs, until it was pointed out by Zeke (I was clueless). I then finished the WOD with 137lbs, until it was pointed out by Damon (clearly I was still clueless).
The ring exercises were mostly straight, but I mixed it up bending knees on occasion. Again, this was fun.
BEST OF LUCK LA MAR! You will do great.
Lamar, what will you be wearing? Lol
Because of time, I did as many rounds as I could of
10 SDLHP
10 ring inversions.
Got 4 rounds.
Yay LaMar. I am sure you will be awesome! Best of luck!