Wednesday, January 6, 2009
Summer 2008 Crossfit Beach Workout--Blast from the past..see who you recognize...
No, we didn’t head to the beach today, just thought a nice shot of summer would help us all get through the dull days of January. Another way is to ramp up your Crossfit workouts! Go heavy, you will be surprised at what you can do. Today was a great day for that with a warm up of:
2 rounds of
5 dead hang pull ups
5 hollow rock to supermans
5 handstand pushups or 3 30 second handstand holds
15 group burpeesthen the wod “Lil DT”
3 rounds of:
12 deadlifts
9 hang power cleans
6 push jerks
prescribed weight was heavy 155/95
Most were limited by either the hang power clean or push jerk in weight.
Cash out was 5 muscle up progressions and some skipping practice. Some folks (not me) getting very close on the muscle up…keep at it. Thanks to Jeff for helping folks with this.
The Teens class worked on Push Up variations and then did a 2 round version of Fight Gone Bad with Rowing, Push Press and Sumo Deadlift High Pulls. Their scores were:
Will: 137 (72 + 65)
Hannah: 159 (72 + 87)
Alexander: 173 (88 + 85)
Charlotte: 147 (72 + 75)
Jeff: 157 (82 + 75)
Times and weight for the morning WOD were:
Stewart 5:51 115#
Heather 5:49 85#
Jeff 8:54 155#
Mary Lynn 4:29 75#
Spencer 7:52 135#
Val 6:02 65#
Dave H 5:41 115#
Ellen L 5:35 85#
Chris G 5:45 115#
Monique 4:51 70#
Cheryl 8:30 90#
Evening WOD times and weights:
Amanda 10:39 95#
Tim 6:21 115#
Kyle 6:35 155#
Allan 5:14 65#
Yo 5:30 75#
Corina 6:00 75#
Rob L 4:38 115#
Mary 4:47 55#
Ellen S 7:08 75#
Sandra 6:04 55#
Pam 3:56 55#
Suzanne 5:34 75#
Linda 5:36 55#
Joey 3:50 115#
Jason 6:04 95#
Josh 4:17 155#
Faith 5:58 65#
Keith 4:10 75#
Kelly 6:42 75#
Chris F 5:23 155#
Jeff 6:38 95#
Scott 3:32 85#
Sheri 5:32 75#
Dave W 4:31 115#
Christine 6:?? 65#
Lacey 4:31 95#
Anne 3:55 50#
Megan 4:23 95#
Mike I 9:17 155#
Nigel 6:33 155#
quite a workout just typing these times in!
Nice work going Rx Jeff…wow!
Thanks….now we just wait for Kyle, Josh, Mike and Nigel to destroy my time tonight!
It would be like a second christmas if we did this workout tonight, or if some people are willing to stick around (mainly people with keys) afterwards to hit this workout…come ooooooonnn
ooooh I want to do this one tonight! I hope we do it!
thought for sure you would comment on the picture Jeff….remember that day? my second cf workout, your partner, you did most of the work and paid dearly for it. Hey, that sounds like last Saturday too. Not much has changed….
Damn it!!
I won’t be there for the 8:00 class (sorry Nigel) but I may hit it at 5:30 after the kids class.
The “lil” had me confused since the weight seemed right but then saw that it is normally 5 rounds … yikes.
Great pic btw Cheryl … like stepping into the “Way Back Machine”. It’s cool to see so many in that crowd who are still training.
I like Jeff’s cool police officer shades.
Count me in for tonight….the last time we did full DT I was 18+ minutes, I might be better suited for 3 rounds
Speaking of way back, I was cleaning up my email recently and came across this gem from ~ 2 years ago from Coach Dave. Jan 17, 2008 my first crossfit class:
++++++++++++++++++++++++++++++++++++++++
Good work this morning Gerry! You pushed yourself hard (maybe a little more than you needed to for first time, but that is how you find your way). Pushing and finding one’s limits is a big part of CrossFit. Mastering the movements and then pushing at high intensity. We’ll take into consideration for Monday how hard you worked and adjust accordingly. Drink lots of water today. That’s a must. Eat well, low carb. high protein, meat, vegetable, nuts, seeds and some fruit. Stretch lots, but not to extremes. Ice areas if they’re sore. And contact me to let me know how you feel and if you have any questions or concerns.
Good work.
Dave
++++++++++++++++++++++++++++++++++++++++
I won’t forget that first class for awhile. Lying on the floor, could not get up for 10 mins … I was hooked! So, 2 year anniversary coming up … lets start the planning people.
Sounds like an excuse for another parteee..
Speaking of recovery, I am still recovering from the 1st year anniversary party.
Unfortunately, I am away that weekend at Taekwondo nationals … so maybe have it the next weekend?
I’ll second Steve’s “damn!” on this one! I remember finding this one quite challenging but liking it all the same. Perhaps another time…enjoy!
Holy Crap Foley! 5:32 as rx’d … wow.
Do I receive an award for the longest time today?
I believe Josh’s 4:17 was RX’d as well!
Not surprising but still … holy crap! Nice time Josh.
I’ll change the weight on the posting to 155.
oops…sorry Josh…of course it was 155. never did make a good secretary….fixed
It was a tough one…I have to get the hang of those hang power cleans! Thanks to my partner Allan for the coaching, tips and support!