110430

complete for time:
run 800m
50 burpees
50 walking lunges
50 sit-ups
run 400m

sh 12:10
ar 16:29
bv 17:54

110428

5 rounds for time:
100-yard kb farmer's walk, 28kg (http://www.youtube.com/watch?v=NwIjbljnE6s)
20 push-up (http://www.youtube.com/watch?v=JcfkQioj7QY)
20 air squats (http://www.youtube.com/watch?v=iOdwETDQXCw)
20 ring rows (http://www.youtube.com/watch?v=mGDgH3yBDmk)

scott 15:47
anthony 16:03(50lb kb)
anaida 17:40 (30lb kb; scaled)

110427

10-9-8-7-6-5-4-3-2-1 rep rounds of:
dumbbell thrusters, 50lb (http://www.youtube.com/watch?v=BNTW7B09VJg)
pull-ups (http://www.youtube.com/watch?v=tAZaHzd6qAY)
parallette pass-throughs (http://www.youtube.com/watch?v=-7xJWgV26F8)

scott 11:06
anaida 12:19 (1-30lb kb thruster; ring rows)

110426

complete for time
run 800m
25x paralette push-ups (http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv) 25x ghd sit-ups (http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv)
25x rope slams, 2" rope (http://www.youtube.com/watch?v=pSF64hz8Nek)
run 400m
25x overhead lunges, 45lb (http://www.youtube.com/watch?v=P68WjVo4wNw)
25x kb high pull, 32kg (http://www.youtube.com/watch?v=bl8_yoK7qJ4)
25x rope slams, 2" rope (http://www.youtube.com/watch?v=pSF64hz8Nek)
run 400m
scott 11:20
anaida 17:45 (30lb kb; 10lb o/h lunge)

110425

complete 7 rounds for time

7x clean-and-press, 135# (http://www.youtube.com/watch?v=ydeCu7W1VRc)
7x knees-to-elbows (http://www.youtube.com/watch?v=FfjroLb2mMA&feature=fvst)

7x kb swing, 32kg/62lb (http://www.youtube.com/watch?v=rJqPgV681Hg)

SH 13:38 

AL13:51 (95#c&p, 50#kbs)

AR 9:19 (3/3-15# 1A-kb-c&p, 15#kbs)

BLB 10:52 (pushups i/o c&p, 30#kbs)

110423

For time:
Row 2k

SH 7:49

110422

5 rounds for time:
row/run 400m
10 pull-ups (http://www.youtube.com/watch?v=tAZaHzd6qAY)
10 kb thrusters, 50lb (http://www.youtube.com/watch?v=gpB9AsEZLM4)
20 ab mat sit-ups (http://www.youtube.com/watch?v=s7J7PxdckCY)

SH 21:30 (row)
AL 24:16 (row & run)
AR 26:11 (run)

110420

complete for time:
run 1600 meters
50 strict push ups
50 rope slams, 2" rope
50 kb swings, 50lb
run 800 meters
25 strict push ups
25 rope slams, 2" rope
25 kb swings, 50lb

Scott 17:55
Anthony 26:20

110419

10-9-8-7-6-5-4-3-2-1 rep rounds of
sumo dead lift high pull, 95lb
burpees
box jumps, 24"

scott 8:24

110418

4 rounds for time
row 400m
15x kb swing, 28kg
15x wall ball, 20lb ball, 10ft target
15x ghd back extensions
scott 15:04

110416

5 rounds for time:
10 handstand push-ups (RG paralette push-ups)
http://www.youtube.com/watch?v=JGhdSLkf-8o
10 paralette pass-throughs (RG sit ups)
http://www.youtube.com/watch?v=-7xJWgV26F8
10 pull-ups (RG jumping pull-ups)
http://www.youtube.com/watch?v=LO1JnxTd4as
20 air squats
http://www.youtube.com/watch?v=iOdwETDQXCw

SH 11:07
RG 10:43

110414

5 rounds for time:
8x cleans, 135lb
8x ring dips
8x burpees
scott 8:59

110412

as many rounds as possible in 12 minutes
10x push-ups
10x sit-ups
10x lunges w/ 45lb plate overhead
scott: 11 2/3 rounds
robert: 6 2/3 rounds

110411

complete for time (http://www.crossfit.com/mt-archive2/007560.html)
run 1600m (scott 6:38)
rest 3 min
run 1200m (scott 4:39)
rest 2 min
run 800m (scott 3:14)
rest 1 min
run 400m (scott 1:16)

total time 21:47 on road course with hills

110410

for time:
row 800m
then
5 rounds of:
6x kb push press, 28kg (R)
6x kb push press, 28kg (L)
8x pull-ups
10x ghd sit-ups
then
row 800m
scott 15:06

110409

complete for time:
run/row 400m
50 parallette push-ups
run/row 400m
50 sit-ups
run/row 400m
50 kb swing, 50lb
run/row 400m
50 rope slams, 2" rope
scott 13:15
anthony 18:31

110405

"Michael" (http://www.crossfit.com/mt-archive2/007547.html)
3 rounds for time:
run 800m
50x ghd back extensions
50x sit ups (feet unanchored)
scott 22:53
anthony 26:05 (scaled: 25 back ext; 25 push ups; 50 sit ups)

110404

complete 4 rounds for time:
20x kb swing, 50lb
15x parallettee shoot-through (http://media.crossfit.com/cf-video/CF_Tucker_TheShootThrough.wmv)
50 yards walking lunges
scott 15:37
anthony 23:20
anaida 19:49 (scaled)

110403

"Diane"
21-15-9 rep rounds of
225lb deadlift
hand stand push-ups
scott 5:58

110402

Hoboken Pump and Run (rules below)
Performance: 5k time 20:25 + 30x 135lb bench press (max allowed) = 5:25 net time
Placed #10 out of 85 runners http://www.piranha-sports.com/Results/EntryDetail.aspx?RegistrationID=33797

http://www.hobokenpumpandrun.com/

DATE

SATURDAY, APRIL 2, 2011 @ 12:00 PM LOCAL TIME

ADDRESS

PIER A, HOBOKEN
PIER A, HOBOKEN WATERFRONT

REGISTRATION CLOSING DATE

FRIDAY, APRIL 1, 2011 @ 11:59 PM

RULES

• A RUNNER'S TIME WILL BE BASED ON HOW MANY TIMES HE/SHE CAN BENCH PRESS THE WEIGHT FOR THEIR GENDER AND AGE CATEGORY.
• THERE ARE FOUR LIFTING DIVISIONS.
• RUNNERS NOT COMPETING FOR PRIZE MONEY, MAY SCALE THEIR WEIGHT.

MEN 39 AND UNDER - CONTESTANTS WILL BENCH PRESS 135 LBS

MEN 40 AND OVER - CONTESTANTS WILL BENCH PRESS 115 LBS

WOMEN 39 AND UNDER - CONTESTANTS WILL BENCH PRESS 65 LBS

WOMEN 40 AND OVER - CONTESTANTS WILL BENCH PRESS 45 LBS

TIME DEDUCTION

30 SECONDS PER REP WILL BE DEDUCTED FROM THE COMPETITOR'S FINAL 5K TIME FOR THE PUMP AND RUN DIVISION. THE MAXIMUM DEDUCTION IS 15 MINUTES (OR 30 TOTAL REPS)

LIFTING TECHNIQUE

LIFT STARTS WITH THE BAR IN THE EXTENDED POSITION. FEET MUST REMAIN IN CONTACT WITH THE FLOOR THROUGHOUT THE LIFT (NO HOOKING BENCH SUPPORT WITH FEET/LEGS). BAR MUST TOUCH THE CHEST AND BE FULLY EXTENDED ON EACH PRESS - STOPPING TERMINATES THE LIFT. NO BOUNCING BAR OFF CHEST. SHOULDER AND REAR MUST STAY IN CONTACT WITH THE BENCH DURING LIFTS. IF NECESSARY, PLATES MAY BE PLACED UNDER LIFTERS' FEET. NO BAGGY CLOTHING, BELTS, WRAPS OR LIFTING SUITS. DECISIONS OF OUR JUDGES ARE FINAL.

 

LIFTING TIME

PARTICIPANTS WILL BEGIN BY COMPLETING THEIR MAX REP BENCH PRESS. REGISTRATION AND BENCH PRESS WILL BEGIN AT NOON. RACE WILL COMMENCE AFTER ALL RACERS HAVE COMPLETED THEIR LIFT (APPROXIMATELY 1:00PM)

SPONSORED BY:

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