Brian R with great Accuracy
Patty gets K2E
Brian R gets K2E
Lali gets K2E
ADVANCED
Lift:
Push Press
3-3-3 @ 80% Rest 1 min between sets
1-1-1 @ 90% Rest 2 min between sets
WOD:
"Oddly Sufficient"
21-19-17-15
KB Swings 1.5/1pd
10 Burpees
FIRE-BREATHER
Lift:
Snatch Balance
3-3-3 @ 80% Rest 1 min between sets
1-1-1 @ 90% Rest 2 min between sets
WOD:
"Oddly Enough"11-9-7-5-3-1
Squat Snatch 95/65lbs
10 Lateral Burpees
Post loads, time and thoughts to comments.
Posts
19 comments:
Some wods look bad in paper, some not so much. This has me shitting my pants. I'm gonna be hurting come Saturday I know it.
Chose to do the advanced WOD today.
Lift: sets of 3 85 lbs.
sets of 1 95 lbs.
WOD: rx'd 5:23. Great job everyone!! And for those that did FB,you guys killed it :)
I almost left a pukie mark on the floor today. The "Oddly Enough" FB portion was tough. Either I am really out of shape or it was made to kill someone. My legs felt like a ton and my lungs are too small. I will feel that one tonight at work.
As Rx'd
Snatch Balance
135 and 155
Oddly Enough
11:55
Thank you 930 for the push. I could hear you but I had little energy to show it. I was disappointed that Theresa did not throw an F-Bomb in to motivate me more. Maybe next time!
I took it easy this morning b/c I have a little back issue, so I did Advanced w/ a twist. Instead of burpees I did ab mat sit ups, just wanted to get moving and do something.
LIFT: 85/95
WOD: 4:29
Great work 9:30-your squat snatches are looking good!
Mary-welcome! You did a terrific job this morning!
nice one today, i did the ADV WOD
Lift: 125; 135
WOD: ADV, RX'd (love being able to say that!)
7:19, as always, those burps are killers!
Great job 9:30,
LMAO Dennis!!I'm trying to keep it clean....until next time!LOL.
Allright, who wants to share a cow??
http://www.philly.com/philly/entertainment/20110303_A_MOO-vable_feast.html
from todays Inquirer, with pics of their delivery to , what else?? A CrossFit gym, nice!
Showed up early to do this one, thanks 9:30 for a great time today, welcome Mary!, Picked Firebreather..
Lift: 65, my max is 105 but really tried to work on technique, I keep pressing it up..
WOD: RX'd 11:01. Really happy with that. Very painful WOD.
Then...because I promised Mary I would be at 3:30, I came back for open gym with the intention of doing a 1RM clean. But was feeling kinda tired so I just did some heavy cleans and then decided to to the Advanced WOD.
WOD(#2): rx'd 4:43.
Obviously I have no life.
Great job 9:30 AND 3:30! Way to push Mary!!
lift: 95lb /105 and felt like I could have gone heavier. I've only done Snatch Balance once and did 85lb so wasn't to sure how heavy to go.
WOD: FB, Rx'd 8 min even.
Really happy with my improvement on this movement compared to the OTG Comp!
This might be a little premature, but I just might not hate double unders anymore. Cashed out and strung 34 then 24. Prior to tonight I don't think I've done more than 12 or 15. hope it wasn't a fluke!
Lift: snatch balance 115/135
WOD: squat snatch/ burpees Rx'd
12:15 burpees took foreverrrrr!
Stayed to watch 5:30 class. Its always an inspiration to watch Justin work out. Great job Kelli and Nikki for doing both workouts in one day.
Did FB. Lift 55/65
wod: 12:54 55lbs.
My squats were a trainwreck today...my knees were all over the place. Great work 330 and great coaching as usual Justin. I swear I'm listening and trying to fix things. Lol. Think I'm going to take a few days off and come back Monday w my head ib back in the game.
Kel thanks for coming back and for cheering...you nut.
Threw up in my mouth a little reading the wod this morning so took the opportunity to do yesterdays...
RX'D: 13 rds+1 ring pushup
today was my first wod and i have to admit i was a little nervous..
advanced
lift 45/55
wod 8:53
im not a huge fan of burpees already...
thanks for the warm welcome and helpful tips!
Tough and my weakest movements today.
Snatch Balance 95lbs
FB WOD
65lbs
10 something
Thanks for great coaching Nick.
Great job on your first WOD MAry, welcome!
(new) Mary...welcome and way to blog your first day! :)
Snatch Balance: 45/60 ... I was very excited about this since last time I couldn't even lift 35! I feel like my stretching is paying off...flexibility in my shoulders and upper back felt good tonight.
WOD: 55lbs ... 12:40 lateral burpees were tough.
Stayed for 5:30...couldn't let Jax go at it alone so I did the Advanced.
Lift: 85/95
WOD: rx'd 5:27
Justin, great coaching and Happy Birthday!
Toni M. thanks for not letting me rest during those lateral burpees! I appreciate the push!
Lift - 175 for a single
Wod - Rx'd @ 9:26
March 7th - Crossfit puts the website up to register for the team games :)
So I'm sitting at the computer tonight looking over the workout because my time was horrendous and realized the the ADV workout called for 10 burpees. Instead I did 21,19,17,15! That will explain it!
lift-
145/165
wod-
8:49
3/4/11
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