With the amount of new members rolling in, we’d like to start including a headshot in your ZenPlanner profile. It will help our trainers tremendously. So next time you’re in, don’t worry if I ask you for your picture. I’m not going to sell it to Cosmo.
“Gitty-up Time”
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups
Compare to Feb.9/12
Val with a great overhead squat
Mobility
WUx2
Practice Turkish Getups
“Gitty-up Time”
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups (35#)
Score: 1 + 4 Turkish Getups
The pushups in the shoot-throughs were hard, I didn’t want to scale though.
Morning of firsts, first time doing:
- toes through rings (both warmups, first round unbroken)
- shoot throughs
- turkish getups
- 30 unbroken double unders, aka PR
Great morning for you!
Thats a pretty good way to start the day! Your DUs were solid, happy I was there to witness the DU PR. Good Job Vincent!
Bravo Vincent!
Good Job Vincent
!!!
Awesome work, Vincent! Imagine, you accomplished all of that before most people were out out bed this morning (including me!).
Nice job!
Thanks guys and gals!
Your DU’s looked great Vincent. Practice, Practice
WU x 2
Practice Turkish get up up to 30 lbs
WOD
“Gitty-up Time”
AMRAP in 10min
10 Shoot-throughs (1st/ 3rd rd from toes, 2nd rd from knee)
5 Turkish Getups (25 lbs)
Total: 3 rds.
I liked it
Good job 6am!!
Well done, Elba!
Looking good Val!
Love the picture! Great technique!
Warmup
Practice turkish getups
Modified WOD due to shoulder
AMRAP 10 minutes
10 ring dips (purple band)
5 plate ground to overhead (25lbs)
8 rounds
Loved the ground to overhead. Felt powerful.
WOW! Nice work! Hope your shoulder feels better soon.
WU X 2
Practice Turkish getups
AMRAP 10 min
10 shoot throughs
5 Turkish Get ups 25#’s
2 Rnds + 2 Turkish getups.
Nice work, Josh.
Practice Turkish get up up to 50 lbs
WOD
“Gitty-up Time”
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups @ 40#
Total: 2 rds + 2 Turkish Getups.
Shoot-throughs Check! Those were fun, worked up a sweat pretty quick.
What else did you have on your “wish list”? We have checked off a few already, and its still only the first week of October? I wonder what else awaits us this month? If your ears are burning around 7PM tonight, its just me cursing you quietly, as I do my shoot-throughs…..;-)
LOL!! “cursing you quietly”
Mobility
Warm-up x 2
Practice Turkish getups
AMRAP 10 min
10 shoot throughs
5 Turkish Get ups 15#’s
2 Rnds + 6 Shoot Throughs
Fun WOD!
Wish I was attending today. I’ve been wanting to try the turkish getups.
I’ve seen it in a “work out for frisbee players” video a while back.
Great picture BTW!
I agree! Awesome pic, Val.
Thx ladies!
Nice pic Val
!!!
belle photo ma belle!!
Nice pic. Looking marvelous.
Love the pic!
WU x 2
Practice TGU
2 x 25 each hand
2x 30 each hand
1×35 each hand
WOD
AMRAP 10 min
10 shoot throughs (Knee bent pushups, half shoot half walk)
5 Turkish Get ups 25#
Total: 2 rounds + 10 Shoot throughs. Same score as last time, but according to coach K, a PR since I was able tu half jump the shoot throughs. I’ll take that!
Cashout: 30 seconds bully stretch each arm
Nice form on that OHS Val!!
WUx2
Practised Turkish Getups with 15 and 20lbs
My bad shoulder did not agree with those
WOD:
Had to modify the entire wod:
AMRAP in 10 minutes:
10 ring dips
5 floor to overhead plate (45#)
Total: 9 rounds
Thanks for tagging along Gill, that was a fun one!
Sorry your shoulder wasn’t cooperating for the Turkish Getups
The modified WOD you did looked like fun though! Great score! 
Great pic, Val!
mobility
wu x 2
Practice Turkish Getups
WOD : “Gitty-up Time”
AMRAP in 10min
10 Shoot-through
5 Turkish Getups (40#)
Total rounds = 2 rounds & 9 shoot through (no PR this morning)
cash out – Bully stretch 30 sec each arm
WU
Group TGU practice
WOD – AMRAP in 10 of:
10 shoot throughs
5 TGU (20#)
= 3 rounds + 5 shoot throughs. This was a super fun one! Nice to meet the ‘noon crew’ – and thanks for motivating me (aka trying to keep up with you guys)!
Great score today Shannon
Those shoot throughs are hard work!
mobility
wu x 2
Practice Turkish Getups
10×2, 15×2, 20×1
WOD : “Gitty-up Time”
AMRAP in 10min
10 Shoot-through
5 Turkish Getups (15#)
Total rounds = 3 rounds & 5 shoot through (no PR this morning short ot on shoot through but used 5# more with my Trukish Getups)
cash out – Bully stretch 10 sec each arm x 2
Mobility
WU x 2
Practice Turkish Getups @ 25lbs
WOD : “Gitty-up Time”
AMRAP in 10min
10 Shoot-through
5 Turkish Getups (25#)
Score: 3 rounds plus 10 shoot through’s.
This was my first time doing this excercise and I could only roll on one of my shoulders so I went a little light. I would be comfortable doing this with 35lbs next time.
Nice work Sheldon!
Hotel Gym WOD:
2rnds of:
–10 push-ups
–10 sit-ups
–10 dumbbell snatches @ 45# (right then left)
7:10
I wanted to do 3 rounds but was low on time this AM. Got some great looks from the dude doing arm curls in the corner. I think I can at least get sub-6:30 if I try this again…had a couple interruptions.
YAY for dumbbell snatches!! Nice choice!
Love the “looks” when you do Crossfit stuff at other gyms. When Jeff and I were in Dominican last winter we did the “Intro WOD” in the gym at the resort. Lots of stares. It was funny.
Wu x 2
Practice Turkish getups
WOD: AMRAP in 10 min
10 shoot throughs
5 Turkish getups with 35 lbs
3 rounds + 4.5 TGs
Wu x 2
Practice Turkish getups
WOD: AMRAP in 10 min
10 shoot throughs
5 Turkish getups with 40 lbs
2 rounds + 1 TGs
Shoulder burner!
We’ll call it a PR, since last time I did this WOD I injured my wrist and couldn’t complete.
WOD with 20#, and used large kb’s for the shoot-throughs instead of parallette bars.
= 3 rounds even
2 rep PR but I’ll consider it a big PR, since last time I used parallette bars instead of the kb’s for the shoot-throughs – Holy mac the pushups on the kb’s were REALLY hard! My shoulders were toast!
Nice work on your pistols tonight Kevin
Nice work on the wod Amanda.. I bow down to you using the KB, I was secretly happy that Matt decided to use them saving me from the pain and agony!!
Mobility
WU x 2 (ring rows for first round, pullups for second)
Practice TGUs
WOD:
AMRAP 10 min
10 shoot throughs
5 TGUs @30#
Total = 2 rounds + 3 TGUs
Well that WOD kicked my ass. TGUs felt ok, Very technical but I enjoy the movement. Takes a great deal of focus, coordination and flexibility. Shoot throughs? Oh my. Not a fan. The shoot “through” part felt fine. The shoot “back” portion was nasty. Wrecked my shoulders for some reason
Cashout – bully stretch and some lacrosse ball love on shoulders
Great job 6:30 crew!
the shoot through is a very shoulder intensive (read wrecking here! lol) move, not friendly to those with good shoulders let alone those suffering with them as you are. You did great considering you didn’t modify it (as multiple caregivers have told you! you should follow orders and modify the same as I always do for my knees! lol)
WU X 2
Practice TGU’s
WOD
AMRAP 10 min
10 Shoot throughs
5 TGU’s @ 35#
Total – 3 rds even
Last time was 2 rds and 5 ST with a 30# kb
Nice PR Jeff!
mob
2x WU
practice some butterfly pullups..
knee mobility
Wod @40
10 shoot through
5 TGU
4 rounds 6 shoot throughs
Really liked this wod, but have this sneaky suspicion that I am not going to like it all 24 hours from now! lol..
great job 6:30 crew
nice score!!
Well done! Awesome score! Fingers (and toes) crossed that nothing comes back to haunt you tomorrow.
Great job. I like working out next to you! That’s twice in one week, I think? What did I do to be so lucky?
WU x 1
AMRAP in 10
10 shoot thru’s
5 turkish get ups @ 30#
2 Rounds + 9 TG
1 less rep. than last time, but 5# more. That extra 5# made a big difference.
30# IS heavy! nice work!
mobility
WU x 2
practice Turkish get ups to 30# (a little wobbly)
WOD @ 20# (would have tried 25# if available)
3 rounds + 2 shoot throughs (push ups on STs were tough!!)
Sweet! Great score! STs are the devil….just sayin’.
MOB
WU x 2
practice Turkish get ups to 30# (a little wobbly)
WOD @ 20# (right weight)
2 rounds + 10 shoot throughs (push ups in round one from knees for second half . Definately hardest part of the wod!!)
Fun to be with the 7 a.m. crew