QOD : no swag but I did get a pretty awesome food processor!
Shawn Johnson
I think that’s an appropriate nick name for Rick. Now I want a cool nick name! (Please disregard any suggestions by Rob)
Amanda
I got another pair of awesome lifting socks. I’m pretty sure I’m addicted to them, I can’t get enough of them!
Heather S
That’s why you always look so good in the gym!!
Heather S
Steeves’ house was full of CFT swag:
Kingkong sports bag
12 # medball
lifting sox
Voodoo band
CFT hoodie
tshirts x 3
Speed rope
New Cookbook “Make it Paleo”
Tiger Tail Rolling Muscle Massager
Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa π
Shawn Johnson
I never heard of the tiger tail. Any good? Is it better than foam rolling?
Heather, I have one of these too. π
“Hurts like crazy” is right! LOL
Gillyon
The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!
Ps. My quads are killing me from those 94 thrusters. Ouch!
Lora
You have some PRs in your very near future…(no pressure…haha!)
Gillyon
I know! Fingers are crossed!
Rob Brock
Mob
2 min. skipping
wu x 1
strength Power Snatches
65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2
Strength β push jerks x5
50-55-60-65-70
PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol
New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit π
Maddy
I like your study method!! Great job on the WOD!
Lora
Nice work on the WOD Val. π
Amanda
WOD @ 45#
= 119 reps
I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest π
Fun 4:15 class!
Amanda
Strength: Deadlifts
5x 140-155-165-175-185(3) — stopped at 3×185, back rounded.
Denis
dead lift
225 X several reps and sets, need to work on form, keep back straight
No strength – foam roll Friday for CC even though it wasn’t written on the board π
lots of mobility
Liked this wod
Marcel
Killer total Chris.
Lora
QOD: some great Crossfit T-shirts from Jeff. π Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???
Darsey
Ha. Don’t see why not, Jeff got a knee.
Lance
Mobility WUx1 2 mins skipping
EMOTM Ring Dips x3 for 15 mins
EMOTM Squat Cleans
5 mins 3 reps #135
5 mins 1 rep every 30 secs #165
ran out of time so i only did 10 mins
WOD @75
Reps 137 RX
Lora
Nice job Lance!
Lora
Mobility (+ some extra calf stretching/mobility because of Achilles issues)
30 sec or so of skipping (ouchy)
WU x 1
Strength: Deadlifts (x5)
95(10)-185-225
Didn’t get too far with strength tonight. Spent too much time talking.
(Christine, its a bad idea for you and I to be in the same class…LOL!)
WOD (somewhat modified)
12 rounds
30 sec box steps @55#
30 sec rest (and swearing)
(switched to push ups for last two rounds because Achilles was bothering me)
Score = 135 (113 step ups, 22 pushups)
Great work 5:45 crew!
Christine
I know!!!! LOL
Maddy
Boooo for Achilles! Wish I had been there for the swearing… always entertaining!!
Maddy
Mob
2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
WU x 1
Strength : Cleans
5 x 65 – 70 – 75 – 80
These felt more solid than the ones in last night’s WOD
QOD
a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) ..now if I can just get my life in order enough to get to CFM to use the damn things! π
Maddy
You’re right… we haven’t seen you in a while and it’s just not the same!
Jill warned me I would feel like I had “noodle legs” and she didn’t lie… π
But I LOVED being back in the gym, tonight!
We need to do a QOD type thing, regarding resolutions or goals for the new year. π
Maddy
Great job and a 3 digit number for reps! Yeehooo! Hopefully your ‘noodle legs’ will be better tomorrow! But then again they might turn to ‘cement legs’… hopefully not!
QOD : no swag but I did get a pretty awesome food processor!
I think that’s an appropriate nick name for Rick. Now I want a cool nick name! (Please disregard any suggestions by Rob)
I got another pair of awesome lifting socks. I’m pretty sure I’m addicted to them, I can’t get enough of them!
That’s why you always look so good in the gym!!
Steeves’ house was full of CFT swag:
Kingkong sports bag
12 # medball
lifting sox
Voodoo band
CFT hoodie
tshirts x 3
Speed rope
New Cookbook “Make it Paleo”
Tiger Tail Rolling Muscle Massager
Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa π
I never heard of the tiger tail. Any good? Is it better than foam rolling?
http://www.amazon.com/Tiger-Tail-Self-Massage-Tool/dp/B000V9Y9DE
Bought this since I couldn’t find one like the ones Kevin has at the gym. Just like the lacrosse ball and the foam roller, hurts like crazy, works like a miracle!
Heather, I have one of these too. π
“Hurts like crazy” is right! LOL
The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!
Ps. My quads are killing me from those 94 thrusters. Ouch!
You have some PRs in your very near future…(no pressure…haha!)
I know! Fingers are crossed!
Mob
2 min. skipping
wu x 1
strength Power Snatches
65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2
12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest
135 Rx
Nice work Rob! Great score!
For this week only, we added another Sunday class at 12pm. Please reserve your spots on ZenPlanner.
QOD: I got a 50# KB and a Tshirt that says (written upside down) “HSPU suck”.
Nick names for Shawn Johnson options. – Mr. Johnson – Shawn John – long John – shawnDa.
These are all just options. Get to know him. Then decide
Lol…. I don’t know who this anonymous person could possibly be.
I think if we were to continue the rhyming theme… Something like… Shawn “the Braun” Johnson. It’s more crossfit appropriate
Is it a faux pas to coin your own nickname?
I just noticed these nick name posts.
But I have to say “ShawDa” is a keeper
Great job anonymous !!!
Only if you say it with jazz hands
Mob
2 min skipping
WU x 1
Strength: Push Press x 5
35-40-45-50-55
WOD @ 35# and 18″ box
Score: 89
good to be back after 6 days off
wux 1
2 min skipping
Strength β shoulder press x5
95-105-120-135-150(1)
WOD Rx
12 Rounds
30 secs Box Steps @ 75#
30 secs Rest
Total: 111 β PR of 5 reps
Wod at 65
128 reps
Great job Darsey. How did your back feel doing these?
Felt good. Hopefully it doesn’t hurt too much tomorrow. Thanks
Happy to hear π Fingers crossed for you tomorrow.
wux 1
2 min skipping
Strength β push jerks x5
50-55-60-65-70
PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol
WOD Rx
12 Rounds
30 secs Box Steps @ 45#
30 secs Rest
Total: 112
New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit π
I like your study method!! Great job on the WOD!
Nice work on the WOD Val. π
WOD @ 45#
= 119 reps
I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest π
Fun 4:15 class!
Strength: Deadlifts
5x 140-155-165-175-185(3) — stopped at 3×185, back rounded.
dead lift
225 X several reps and sets, need to work on form, keep back straight
WOD at 55lbs 78 reps
WOD Rx
12 Rounds
30 secs Box Steps @ 35# on 18 ” box
30 secs Rest
Total: 106
That was a fun one!
sorry not Rx.. damn copy and paste
lol
WOD Rx
12 Rounds
30 secs Box Steps @ 75#
30 secs Rest
Reps:140
No strength – foam roll Friday for CC even though it wasn’t written on the board π
lots of mobility
Liked this wod
Killer total Chris.
QOD: some great Crossfit T-shirts from Jeff. π Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???
Ha. Don’t see why not, Jeff got a knee.
Mobility WUx1 2 mins skipping
EMOTM Ring Dips x3 for 15 mins
EMOTM Squat Cleans
5 mins 3 reps #135
5 mins 1 rep every 30 secs #165
ran out of time so i only did 10 mins
WOD @75
Reps 137 RX
Nice job Lance!
Mobility (+ some extra calf stretching/mobility because of Achilles issues)
30 sec or so of skipping (ouchy)
WU x 1
Strength: Deadlifts (x5)
95(10)-185-225
Didn’t get too far with strength tonight. Spent too much time talking.
(Christine, its a bad idea for you and I to be in the same class…LOL!)
WOD (somewhat modified)
12 rounds
30 sec box steps @55#
30 sec rest (and swearing)
(switched to push ups for last two rounds because Achilles was bothering me)
Score = 135 (113 step ups, 22 pushups)
Great work 5:45 crew!
I know!!!! LOL
Boooo for Achilles! Wish I had been there for the swearing… always entertaining!!
Mob
2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
WU x 1
Strength : Cleans
5 x 65 – 70 – 75 – 80
These felt more solid than the ones in last night’s WOD
Cash-in : lower-back-hug-yourself foam roll
WOD
12 rounds
30 secs Box Steps @ 55# on 12″ box
30 secs rest
Reps : 140
I would have gotten a couple more but I kicked the box over in round 5… i’ll blame it on Kevin who was roaming around me with his camera π
QOD : A cool Crossfit t-shirt.
Was there a box height requirement for the Rx??
20” I beleive.
Correct
QOD
a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) ..now if I can just get my life in order enough to get to CFM to use the damn things! π
You’re right… we haven’t seen you in a while and it’s just not the same!
Mobility
2 min skipping
Forgot to do WU (Whoops!)
Strength: Shoulder Press @ 5 x 25-30-35-40-45
WOD:
12 Rounds
– 30 seconds box steps @ 45# on 12″ box
– 30 sec rest
Reps:100 exactly
Jill warned me I would feel like I had “noodle legs” and she didn’t lie… π
But I LOVED being back in the gym, tonight!
We need to do a QOD type thing, regarding resolutions or goals for the new year. π
Great job and a 3 digit number for reps! Yeehooo! Hopefully your ‘noodle legs’ will be better tomorrow! But then again they might turn to ‘cement legs’… hopefully not!
Thanks, Maddy! π
Great job Robyn! Hopefully the “noodle legs” don’t last. Nice to see you tonight!
Thanks, Lora! Nice to see you, too! I think I’ll be fine. LOL!
Mobility
2 min skipping
WU x 1
Shoulder Press x 3
95-105-110-115-120
WOD – Rx’d
7-8-9-10-9-9-8-9-9-9-9-10 = 106
No PR today we’ll call it post-holiday fatigue.
Have time so posting.
WOD Rx 139 reps.
Legs were not the issue in this WOD. Lower back was.
Good work Chris.
WUx1
Strength: Push Jerk x 5
85-90-95-100-105
WOD
12 rounds (65 lbs)
30 sec box step
30 sec rest
128
2 min skipping WUx1
Strength: Cleans x 5
55-75-75-75 for technique
WOD
12 rounds (65 lbs)
30 sec box step
30 sec rest
111
WOD @ 55#
12-10-12-11-11-11-11-10-10-10-10-11 = 129
R|PR from Jan/11 @ 118.
WOD @ 55
Total 91
Had trouble getting first and second round going (4 reps and 6 reps) Next time I`ll do a few in warm up.
WOD @65
89