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CrossFit Scranton WOD 9/30/10

September 29th, 2010 Leave a comment Go to comments

Skill: Butterfly Kip


For Time:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high pull    m:75lb f:55lb
Push jerk   m:75lb f:55lb

Cash out:
3 attempts at L-Sit for accumulative time
rest as needed(hanging or top of dip position)

Categories: Crossfit Scranton WOD Tags:
  1. Pete
    September 29th, 2010 at 23:29 | #1

    In his open letter to CrossFit Trainers in 2005, Greg Glassman wrote: Virtuosity is defined in
    gymnastics as “performing the common uncommonly well.”

    This is something we strive for every day at CF Scranton; virtuosity in our fundamentals. We practiced 1 of the 9 fundamentals on Wednesday with the Shoulder Press, and have two in the WOD Thursday with SDLHP and Push Jerk. Tommy does an awesome job at programming in fundamentals. Even though the clock will be running, let’s focus on virtuosity; performing the common uncommonly well.

  2. maria rossi
    September 30th, 2010 at 11:40 | #2

    So I’ll take that Pete as the reason my supine pullups were terrible on Tuesday and repeated ones that weren’t good??!!! Sometimes it is hard not to rush through the WOD and do the movements semi-correct to get a good time rather than do the movements correctly.

  3. maria rossi
    October 1st, 2010 at 12:22 | #3

    I just wanted to clear up yesterday’s post. I was totally agreeing with Pete on his remarks. He made his first and then mine followed. I guess how I responded came out wrong. What I wanted to come across was that I repeated movements because I didn’t think I did them correctly and didn’t count them. I was and want to perform the common uncommonly well, not half way to get a good time. Tommy as well as everyone at Crossfit Scranton only provide the best feedback and comments and compliments.
    Sorry for any confusion Pete. You have helped me and pushed me through many WODs and greatly appreciate it.

  4. Pete Mielo
    October 1st, 2010 at 14:01 | #4

    It’s not hard to confuse a knuckle-head like me Maria! I wanted to ensure I didn’t come off wrong to anybody and that I absolutely include myself in the need to strive for virtuosity. I expect any of us to correct me when (not if) my fundamentals are being sacrificed too much for time. With fatigue, form will begin to suffer slightly; we just have to know when to pull it back before it becomes dangerous.

    Maria you and the others have pushed me so much since I came to CFS, we’re building an awesome community!

  5. Stefan Bisang
    October 1st, 2010 at 15:51 | #5

    Tommy you are crazy!!!! 6:57 min awesome!

    Did the wod today: as rx’d (77lbs) 13:27

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