MMMMMM....Butter...
"Devastation"
6-4-2-4-6
Deadlifts 315/205lbs
10 Burpees
CA$H OUT:
Rope Climb
3 Ascents 20/15ft
Focus: Technique
Complete 6 Deads, 10 Burpees, 4 Deads, 10 Burpees, etc..
Post time and thoughts to comments.
Thanksgiving Hours:
Wednesday:
Williamstown - 6:30am,9:30am, 4:30pm, 5:30pm
EHT - 9:30am, 4:30pm, 5:30pm
Thursday:
No Sessions
Friday:
Williamstown - 12pm
EHT - 12pm
Posts
26 comments:
There are so many great websites for paleo out there. Check out our blog. http://www.crossfitflexgym.com/ there are a bunch of great recipes here. I liked the kale chips. Also, the carrot cake bites were a great addition.
Thank You Rob!!
Nick,
I did the OTG WOD because I hate burpees! I did the deadlifts at 315, which felt good, and sucked it up throughout the burpees. The rope climbs were just the icing on the cake.
Tough WOD - my time was around 8:30/8:45.
I like having the box all to myself at 0630, it gave me more incentive to not fall from the rope, but it does get a little lonely.
Dennis
Taking high sock orders and then programming rope climbs and deadlifts -- you are a marketing genius, Nick.
Love the "deads"
" Breathe it in, breathe it out
pick it up & make it count"
In the words of my dear friend Michelle,
"Woof"
nice WOD today with my 930 girls! Even our mascot Joey "Curves" O made an appearance...
WOD, 225lbs, 8:29, cash out I did great on the foot placement, will work on getting' off the ground soon :-)
did my usual sit ups/hollow rocks instead 30-20-30-20
Halfway (Peanut), LMAO! Double WOOF!!! See ya at 5:30!!!
Oh my WOD...
Did this in 10:47 as Rx'd. Terrible time, but then I hate WOD'ing alone. And then again, I only PR'ed with 305 in the snatch grip WOD last week, so I expected it to go slow. I may need to up my membership frequency at OTG so at least I can suffer through the hell with others more often.
WOD: 175 lbs / Time: 6: something..
Today felt like everything was in slow motion.. Had a hard time with the burpees (speed) did not feel like jumping and clapping my hands behind my head (that’s usually the highlight of my burpee action)...
Nice workout to start out the week.. Thank you Yoda! : )
Wasn't up for this WOD today but sucked it up and did it anyway while my kids were doing Kids Crossfit.....I just thought, if my kids were working out, I'm working out....and Paul joined me too. Thanks Paul, glad I didn't have to do that one alone...you killed it!!
WOD: rx 7:13, no rope climbs today. See ya Wednesday:)
Had the pleasure of watching my uncle crush tonights.
Heavy deads something I struggle with to hold onto the damn bar lol fetus fingers not helpful.
Rx'd 5:40
185 435 I think three 20 ft route climbs
Rx'd 4:01 (last 3 were ugly)
155 lbs 5:38 I think...it might have been 5:28,my book is in the car. No rope climbs for me.
Actually liked this WOD ...when it was over.
Fun time with 5:30 crew!
4:08 155lbs
Love the burpees and climbing...good stuff!
135 lbs 5:54.
first attempt at rope climbs...got about 10 feet up, looked down and panicked a little. must have mistaken the rope for a fire pole or something because i decided to slide down. oops. won't make that mistake again!
kristi-thanks for the help with my kip today..and thanks jax for demonstrating, too. great coaching justin. see you kids tomorrow!
I hope I can move tomorrow after this one!
I did 155 for deads. Finished in 5:41. I feel like I may have been able to go 10 lbs heavier, but I guess I'll know better tomorrow when I wake up!
Mary - your kip will get there! Practice everyday!
See everyone tomorrow!
Dennis - If I knew you were going to do our WOD, I would've come back in to keep you company..lol!!
Kevin - You noticed?!...;)
Get your long socks here!! Use them for deadlifts, rope climbs and just plain 'ole lookin' cool..haaha
Joe O - Would've like to see your fetus hands at work w/ that weight...can't believe I missed it!..=]
Can't believe people are bagging out on the rope climbs!?!? Tackle your goat and milk that f*cker!!
LMAO! Is that goat grass fed?...
Checked out a box here in Naples , cross fit redline. People real nice. They say OPT is in town and usually hangs out here. Might see him tomorrow.
Nick, put me down for large socks .
Funny Kevin w the sock comment and the deads/rope climb.
Tracey and I tried the following two recipes together for dinner tonight. I word... UNBELIEVABLE!!! The sesame seeds really go well with the Salmon and the Cauliflower "rice" is surprisingly AMAZING!!! Just watch out for the jalapeno, unless you like it HOTT!!! Enjoy!!!
- Sesame Salmon
One note: Tracey used light olive oil as the base to make the sesame seed and pepper stick instead of using egg.
- Spanish-ish Cauliflower "Rice"
Note: There is no actual rice in this dish.
6:00 with 275lb deads.
Damn I miss going into OTG! Been too long. Not gonna let the hectic schedule get the best of me this week!
There are ways around Nicks machinations... do your rope climbs with no hands!
Got 4:54 Rx on the WOD we had a very fast class at 530 like 5 people under 5 minutes.
Did 3 L-sit climbs because my OTG socks are full of mud, see
http://www.facebook.com/album.php?aid=296989&id=121520047789#!/photo.php?fbid=10150092115492790&set=a.10150092114662790.296989.121520047789 for reference.
Hannah is working on her leg scar like a champ. Climbed to the top and shes got a rope burn already.
this wod really kicked my arse...didn't feel right for like a half hour or so afterwards
4:36 or 4:38 (cant remember) RX'd
did 1 rope climb after up to about 15 foot but really felt out of it after the wod and didn't feel too comfortable to keep climbing that rope, next time
Tony - Great pics!! Would've loved to have seen the socks in action!!..lol How are my sleds coming along?
JP - Was going to try that 'Spanish-ish Cauli Rice' recipe!! Now I'm really looking fwd to it! Thanks for posting! I also want to try a cauli-bacon combo!!
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