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Edits/News for Tuesday 9-17-13

September 17, 2013

 Attendance is up and we have a dozen or so new members, spanning all abilities and experience levels.  It behooves us as instructors to spend more class time with people who are newer to CrossFit,  a profound thanks to all for your  patience and for taking the initiative to get your work done.  That said, please ALWAYS get our attention if you dont know the “what” and the “how” of the day’s activity.

So, I know some of you get cranky when the wod gets modified, so here’s advance notice of a possible change.  (Dont get used to this, besides which, as CrossFit Athletes you are prepared for the unknown and unknowable so surprises should not phase you).

If we have big class numbers like Monday, we will change the Turkish get-ups WOD to something simpler TBD.

 

Also, tomorrow (Tuesday) get a free sample of the Progenex Pre-Workout supplement, and consider taking it prior to Wednesday’s Pullups/Angie/Half Angie.  That will be a tough day and a pre workout boost wouldnt hurt.  This is a product I have not tried at all, so if you do test it out, please give me your verdict afterwards.

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30 comments

  1. I am really excited for everyone’s times/numbers! I hope to be back more often (not doing “real” stuff of course) soon! Great job everyone!


  2. KB/WallBalls/Toes 2 Bar WOD total 177
    KB 105, Wall Ball /Toes 2 Bar 72
    Push Press 245, heavy singles at 225


  3. SP 120, 122, 125, 127 Total 2470
    Wallballs/Toes to Bar 109
    Kettle Bells 81


  4. 255 SJ bumped it up 20 lbs like a jack ass and tried 275 I almost got under it.. will increase by 5-10 lbs from here on out. I could not grip the bar well for T2B so I got 60 reps, and 120 even on the KB


  5. SP – 55, 57, 60(4), 59(4)
    Wall balls/planks – 3 rounds +4wb
    KB – 83 reps


  6. SJ – 105
    kb – 106
    wallball/t2b – 67

    ran 2 miles this morning with the dogs


    • 1/2 Angie – 11:51 rx’d (pull ups sucked – pushups/situps/squats took about 3ish minutes)

      no strength pull ups. I have a knot in my neck/shoulder that’s killing me. Did rolling therapy/stretching instead.

      tennis match tonight


  7. SP = 1,445 (70×5, 75×5, 80×5, 80×4); tried twice to get that last rep over my head but it was stuck.

    KB WOD = 90 reps
    Wallballs/T2B = 48 scaled


  8. SJ= 145
    KB = 4 rds + 5+ 10
    WB/T2B = 2rds + 6 WB


  9. Tuesday

    1) SP 4×5 @ 225, 230, 235, 245 = 4,675
    2) DB SP 4×20 @ 45

    Work: 5 1AKBS, 10 KBS, 15 Suat Jumps = 117


  10. 135, 135, 135 x3, 130=2405

    1arm swing x5, 2arm x10, 15 goblet jump squats=4 rds+ 17reps=137

    12 Wallballs & 12 t2b=3rd + 19reps=91
    91 + 137=228


  11. PJ- 75…5lb PR
    KB- 92 rx
    WB- 63 (s) t2b


  12. SP 115×14, 105×5…2135, KB 87, WB-TB 62


  13. Split jerk 160. KB combo 148 (4 rounds plus all but 2 squats). WB and scaled t2b 2 rounds plus 18


  14. SJ to 130 – 1rep max was 125
    Kettle Bells: 138
    WB/t2b: 2rounds+12+3

    ~ Andrea


  15. SP – 105×1 115×3 – 2250
    KB wod – 90
    Wallball/toes2bar – 72 – scaled toes2bar


  16. Strict Shoulder Press 135X’s20 2700 total

    Work I did 8 minutes of the WB T2B Metcon 4 rounds of wall balls and 4 T2B in 4th round. Not sure I went quite 8 minutes. not sure how long the timer was off between rounds.


  17. 5850 Weighted pull ups. BW 200 down . Pounds since last weigh.

    8:37 1/2 Angie


  18. Skipped pull ups today
    1/2 Angie but substituted bent over rows for pull ups 6:06


  19. SP – 135×20 = 2700
    1/2 angie – 10:12


  20. No strength pullups today. Feared too much soreness combined with a half Angie.

    Half Angie 12:03. I could barley wash myself after! I kept dropping the soap and cussing as I picked it up. Comments to yourselves!


    • It’s really hard, but I will keep my comments to myself. I did bust out laughing when I read this though so thanks for the entertainment. 🙂


  21. pullups 227, 227, 224, 224=4510
    1/2 Angie=8:31rx


  22. Pullups with band assistance (+3 x 5 then +black band x 5 x 3)
    1/2 Angie scaled to 5 rounds of ten with +3 band assistance = 14:14


  23. Wednesday

    1) Pull Ups 4×5 @ BW + Black Band

    Work: 1/2 Angie (PU Scaled) = 10:32


  24. PU 20xBW, 1/2 Angie 11:12


  25. Pull-ups. +1 for 10, +2 for 8, +3 for 2.
    1/2 Angie but broke up in groups of 10 1859. Good times


  26. Pull ups = 16@BW and 3@+1
    (I gave up on the very last pull up)

    1/2 Angie = 13:18 RX’d


  27. Pull-ups – 19@+3 (missed last rep)
    Something vaguely resembling 1/2 Angie in slightly under 12 minutes


  28. Pull-ups – 4165 body weight 171.5
    1/2 Angie 8:19 rx



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