Skill:
Kipping Pull Up
Focus on technique and timing
WOD:
"Sit Up Central"
For time:
50 Sit ups
50 Squats
50 Sit ups
50 Lunges
50 Sit ups
50 Burpees
50 Sit ups
(Last completed on 10/15/09)
Post time and thoughts to comments.
There will be no sessions on Saturday March 27.
Posts
25 comments:
as good as this sounds, i'll be missin yas today. Been up every hour and didn't even do any drinking last nite to make it worth it.
Rest assured i'd much rather be pukin at CrossFit !! see yas Thursday :-)
yuk - for both you paddy and this wod..
I look forward to the skill. I need a refresher- I feel as though I've lost my kip & haven't been able to find it! See you there at 3:30.
HAPPY 1 YEAR CROSSFIT ANNIVERSARY TO ME TODAY !!!
T-shirt, T-shirt, T-shirt !!!
Patrick - Hope you feel better!!
Chris - Congrats and No shirt for you..
Had so much fun at Williamstown today. Thanks for the warm welcome. Awesome job on the pullup girls.
WOD 11:19 abs are burning
Then Mark decided I should cash out with 50 unbroken wallballs. Thanks Mark, felt great:)
Give Chris a t shirt, I'll pay for it. Atta guy buddy!
You're the man Kev !!!
K-Pop, it was awesome to workout with someone who is a die-hard crossfitter and a "champ",( I saw you at the PA games). I look forward to seeing you again!!!!
WOD 11:21
Thx Afjax. Thank you so much for the push. I think you and Slick88 should have a burpee competition. I was waiting for you to stop and take a break today, but you never did.
Hope you killed it today Michelle:)
ah, black smeigel rears his head, finally :) ha there's a story
Time today was 13:11. I also was able to do my first chest to bar pull up today! And working on butterfly was fun too -great time today at 3 :)
Coach, thanks for the skill session. Happy to get the 70 up! I'll keep working at it.
Great job 3:30 crew! Pull ups are looking fantastic and awesome push on the WOD!
Arrow Up, way to go on your DL!
Skill: Worked on C2B
WOD: 8:11
Cashout: 50 unbroken WB 10'6" w/8lb
Kristi, like you said, "holy hell!" I set my watch with the goal you gave me. Thanks buddy!
Did this at home today..Had the music blasting, having a good time, thought I was making good time.. then when I finished I realized the stop watch never started grrrrrr
14:34 Situps always a struggle for me.
Could have done better if I had seen a video blog today.
It's time.
Stevie i couldnt agree more
I agree with steve and PJ on the video blog...anxiously awaiting another one! I distinctly remember mark claiming they would be happening 'once or twice a week' hmmm...
Anyway...wod today: 14:42. 2 min PR
Also got in 3 c2b pull ups connected together...think I need to start doing pull up ladders to work on those!
See you guys thurs!!
Holy smokes Slick....8:11 is nuts, you crushed it!
Some great times posted, nice work everyone.
WOD
10:53
Cash Out
50 Wall Balls 14# unbroken
Kristi, now you know what I have to deal with every morning with Aurea and her damn burpees !!!
10:09 rx'd
unbroken first round sit-ups, all squats lunges and last round sit-ups
burpees were slow, but i figured. need to work on sit-ups big time!
On a side note, i just threw up dinner looking at the sectional wods...
WOD 13:35 ish I think
Cash out 50 wallballs, 14lbs unbroken
Mark thanks for the help with the Chest2bar, felt good to string a couple together. Liked the Kip skill drill
Michelle you were light lightening today with your speed, excellent work!
Chris, Happy Anniversary, mark gave me your shirt!
13:25. Sit-ups slowed me downn tremendously. All good though...cause I got the bar muscle up I've been starin down for a few weeks! In the bag, best feeling ever. Thanks Trish for the tip! Great job today everyone
Also, wish i could have witnessed that battle in W-town. Sick time girls!
Wods are up...
Event 1
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Holy Assburn...was NOT a very comfortable ride home. Is there such a thing as ass maintenance?
Thanks Nick for the help with kip...hopefully i will not lose it again.
WOD 16:45
Thanks Lauren for the "Up's" and doing my last set of sit-ups with me. It really helped!
Laurie - gotta use an a$$ mat!! Sorry - no maintenance...lol
Great stuff tonight @ Off The Grid!! What a crew! So much fun!!
WOD's look interesting...looking forward to enjoying every minute of it!!
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