Saturday, January 31st, 2009
It was much anticipated and it was finally back…
“Fran”
21-15-9
Thrusters (Rx: 95lb M, 65lb W)
Pullups
Some huge improvement today!
| Chris | 8:22 | Rx |
| Pat | 8:24 | Rx |
| Jason | 16:39 | Rx |
| T | 11:01 | 55lbs/blue band |
| Cat | 11:09 | 35lbs/green band |
| Jeannette | 11:39 | 50lb/green band |
| Wil | 15:59 | 85lbs |
Friday, January 30th, 2009
The name of today’s WOD was inspired by a comment from John. Is he saying that we make the WOD on his regular days harder on purpose? Or that everyone else slacks off on other days? You decide…
For Time:
12 - 18- 24 - 30 of:
Renegade Rows (M 30lb DB / W 20lb DB)
Kettlebell Swings (M 24k / W 16k)
Kettlebell Clean & Jerks (M 20k / W 14k)
Wall Ball Shots (M 20lb / W 15lb)
| Talissa | 33:10 | Rx |
| John | 47:30 | Rx + 24k Clean and Jerks for 3 rounds |
Congrats to Talissa for beating her previous time.
BTW..The much awaited Britney video has been put in the post on the 27th.
Thursday, January 29th, 2009
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Some great effort today everyone.
I’m still working on getting loads up.
Chris and Jason did some weighted pullups following the workout and Jim went for max pullups, hitting 25!
Wednesday, January 28th, 2009
For the first time in the history of CFSP, we decided to give the people who made it this snowy morning a choice:
|
“Gwen” 15-12-9 Clean and Jerks |
“Jeremy” 21-15-9 for time of: Overhead Squats (Rx: 95/65 lbs) Burpees |
|
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load each set. Rest as needed between sets. |
Those of us who did Gwen for the first time found it deceptively difficult - it sets you forearms on fire by seriously taxing your grip strength.
| Chris | “Gwen” | 115, 125, 135 lbs |
| Steve | “Jeremy” | 17:18 (55lbs) |
| Talissa | “Jeremy” | 8:48 (55lbs) |
Tuesday, January 27th, 2009
Warmup: Turkish Get-ups. Work up to 25% of Bodyweight.
Today’s WOD…
4 stations (4 minutes at each)
1. 10 Front Squats (Rx: M-95lb, W-65lb) / 10 Decline Pushups
2. 10 Kettlebell Swings (Rx: M-24k, W-16k) / 10 Pullups
3. 10 Burpees / 10 Knees-to-Elbows
4. 10 Ring Dips / 10 Barrier Jumps
Score as many rounds as possible at each station. 30 seconds rest in between.
This workout was also done with Britney Spears playing continuously. Next time we ask for music requests to be posted, you might want to consider actually posting.
Monday, January 26th, 2009
This is one of Jerry Hill’s at CrossFit Old Town that we had done when we visited last year.
WOD
Deadlift
3-3-3-3-3
then
“The Gauntlet”
35 KB Sumo Deadlift High Pulls (Rx: M-20k, W-14k)
30 Squats
25 KB Swings (Rx: M-24k, W-16k)
20 Jumping Ball Slams
15 DB Push Presses (Rx: M-30lb, W-20lb)
10 Pullups
5 Burpees
One Sprint through for time. Rest and repeat as often as you’d like. Despite everyone looking at it in the beginning and saying “only once through?!” only a few people had enough left in them to do it twice and despite promises being made that it would happen, no one made it through three times.
| Name | DL 1 | DL 2 | DL 3 | DL 4 | DL 5 | Gauntlet Time |
|---|---|---|---|---|---|---|
| Talissa | 125 | 135 | 145 | 150 | 7:01 | |
| Cat | 125 | 135 | 145 | 155 | 165 | 8:21 / 10:20 |
| Jean | 125 | 135 | 145 | 155 | 165 | 6:53 |
| Kim | 125 | 135 | 145 | 150 | 155 | 8:48* |
| Ian | 125 | 135 | 145 | 150 | 175 | 7:25 / 8:51* |
| Chris | 205 x 8 | 285 x 6 | 335 x 5 | 355 x 5 | 355 x 5 | 5:45 / 5:56 |
| Wil | 185 | 205 | 220 | 225 | - | |
| Jim | 185 | 205 | 225 | 250 | 275 | 8:18 |
| Jason | 105 | 145 | 175 | 175 | 175 | 7:57 |
| Steve | 105 | 145 | 175 | 205 | 215 | 7:06 / 8:00 * |
* = scaled weight
Saturday, January 24th, 2009
We had a great group show up today for this bar workout. Next Saturday is a major benchmark - don’t miss out.
5 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Rx: M 135lb, W 85lb
| Chris | 21:52 | 125 lb |
| Jeannette | 25:12 | 55 lb |
| Pat | 26:07 | 125 lb(1) 115 lb(4) |
| Erin | 26:26 | 55 lb |
| Jason | 28:24 | 95 lb |
Chris, you actually went 20 lbs heavier than last time.
Friday, January 23rd, 2009
Behold, the much-dreaded “Filthy Fifty”. Chris came in this morning and upon seeing what he was in store for, immediately started going into denial: “No Way” he said at least three times. Then I think I saw him glance at the door contemplating an escape (I could have imagined that). Of course, John did not fear the Filthy - John loves sick numbers of reps.
“Filthy Fifty”
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (16k)
50 Lunges
50 Knees-to-Elbow
50 Push Press (45lb)
50 Supermans
50 Wallball (20lb)
50 Burpees
50 Double-Unders
| Chris | 34:22 |
| Wil | 48:46 |
| John | 50:39 |