Skill:
Lateral Box Jumps
4 sets of 5 reps in each direction. Attempt to increase height with each set.
Focus on height, balance and transition.
WOD:
"The Baseline"
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Our quarterly "Baseline" WOD is upon us!! Let's hit some PR's!!
(Compare results to 11/17/09)
Post time and thoughts to comments.
For those of you in Williamstown today, you can pull all the way up to the garage.
Posts
39 comments:
think I missed the last time this was done, looking forward to w'town @ 6 & kicking this one in the a$$
E will be gracing us with his presence at Wtown, to what do we owe this honor?
Boy Joe, your really starting early this morning. Just say thank you and move on with your day!
I've been waiting for this. Missed it last time around and haven't done it since my intro in August, when I almost puked and passed out. Mark, did you think you were going to have to call an ambulance?
Coming to get freaky at 4:30.
9:30 in EHT - Baseline this !!!
You got it, I bow to you, see ya at 6!
I also have not done the baseline since my august intro!! This is exactly what I needed today. It's been a real tough mental week for me...now I'm excited to see how my baseline has improved!
Great PR's this morning in W'town!! Patty, Kevin, Aurea, Patrick and Summer - Well done!!
Keep 'em comin'!!
4:47 Baseline (in EHT) ... I have no idea where my time was last time, since the last time I did this (back in May 2009) I wasn't blogging.
So much fun being in EHT today. Slick 88, Kelly, and the Steves made it enjoyable !!! Good work today everyone !!!
The saying goes "if you never climb the mountain, you will never see the view". Nick, thanks for pushing me up the mountain today!!!
Officially registered for the Mudder.
Mark- as far as outfits go, I'm already planning for red speedo, cape, and spray on tan...
oh and i still intend to carry E on my back just to make things fair for you...
Hello Freaky Friday Friends! Williamstown is going to INSANE tonight! I have been plotting the workout all day. Question: should you go all out (95% to 100%) with the row or back it down 10 to 15 seconds to whip through the squats and etc.
B, how long did u spend on the photo during work?
haha I did that years ago.
Carry this Brett...
Matt, last time I backed off about 5-8 seconds but really don't think it helped a whole lot. going from row to squats is just one of those things, it sucks
oh yea, are you kidding about the pic Brett, Nick I think Brett needs to teach more classes, that's way to much time on his hands.
E - Remember, 300 came out in 07. That pic is old news.
Matt - Go harder on it than you did last time.
Leave it all out there on every portion of the Baseline ... simple as that.
I've been eating perfect for a month and a half. If I pr today, its all because of that. So, if I dont, I'm hitting McDonalds on the way home!!! Chris, my last pr(1 month ago)was 4:50. I NEED 4 seconds today or I quit Crossfit and take up pilates.
Some Great PR's in EHT today! Great energy in each class! Everyone is leaving it all on the line...FREAKY FRIDAY is in full effect!
Steve C...after your baseline, I thought you were NEVER coming back...even after you said you would be...hilarious
Something tells me I'll be running heats later on...should be fun!
B, best blog pic hands down...don't listen to these clowns
Mazzoni...F the squats...go all out...every section...
Matt,
DO-Bring a positive attitude
DONT bring your Phil Collins/WHAM music list
DO-Be respectful of your elders
DONT wear any clothing thats too loose(it can get caught in the rower)
DO-Give 100%
DONT FORGET THE CANNOLI'S
Great to see you in EHT today Chris! Congrats to Tom on his pull ups and Kelly on the DU work! Steve, the muscle up is there!
4:43 (did 6:26 11/13)
Finally strung together DU's. Thanks, Coach!... "whip, whip...whip, whip!"
Phil Collins/WHAM music list....hilarious.
Hey, Sugar Coat/Gift, mainsite...OHS & she subbed the socks with boots...lol
Let's turn it up Wayne. Cannolis and beer for everybody after!
Forget about it!
PR'd the Baseline today. There is def a lot more room to improve though.
Did 5:16 Rx'D on 10/5/09
Did 4:01 Rx'D today.
Good work everyone!
Finally I completed my first baseline..lol.. I was hoping to get under 5:00 but I got 5:17. I definitely need to work on stringing pull ups together!!
Hi Wayne- remember when I held your shirt up last time during the baseline? I didn't mind at all :)
So if we are saying its freaky friday and W'town will be insane....I think I might have to wear a freaky friday outfit!
4:22 Rx'd. A few things to work on, but much better than my original 7:14 with a blue band in August.
Always a good time with the 4:30 Friday crew in EHT.
First baseline since my first day(11/9)
Last time- 4:59
Today- 3:59
I'm really hopeing to one day tuck my vag away and do something otg worthy. 5:40 ugg what a waste of life I am. Almost 2 minutes better than last
Ps how's that Marc, tryin not to be to offensive right of the bat!
Great Pr's Everyone!
My last time in August was 4:46, today 4:18..pr by 28 secs..I'll take it!
Nick, do we have an rss feed for the wod?
Great PR's today during Freaky Friday!
RX'd 4:26, Last Baseline 11/09 at 5:18
Awesome job everyone!
Great job at 6 tonight! insane atmosphere it was awesome. PR's across the board. Got a PR of my own by 17 seconds, so i was stoked. Finished with 3:58
My first comment.....historic moment! Just wanted to say thanks for accepting me to the family!!! Crossfit rocks.....and sucks at the same time! Most everyone did this baseline in 2 to 3 minutes faster then me!!!! You guys are insane!!! Just a heads up though that domestic's are abouut to happen! Within 5 minutes of finishing, (K-pop) called me to brag about how much quicker she finished then me......then went on to tell me how much quicker she finished then me on her first time doing it!!!! I may have to kick her @$$....while she's sleeping of course......she does own a gun!!! lol
All kidding aside......I am so excited to be a part of this. When Kristi started I thought it was odd......then I came to two events where I saw everyone cheering their teammates on......then cheering on people they didn't even know!!! The fact that everyone wants everyone else to become great.....without jealousy.....is amazing and the reason I came to Crossfit! When I go back to winning open vball tournaments it will be thanks to all of you.....however.....within the next few months my goal is to kick your butts in the workouts!!! lmao FYI....for the first time ever I heard a guy saying thhat someone had too much ass......thanks Mark for noticing! lol
Awesome PR's tonight at 6:00. I'm Proud of you guys!
Anyway......first ever workout.....Baseline......in seven and a half minutes!!! Yeah....I know turtles are faster......but hey....its a starting point!
First basic lession today.....made 5 rounds.......then wanted to pass out! lol Box jumps suck....btw!!!!
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