Gathering

Yesterday, Joanna and I met with a few other CrossFit owners for a few hours. We were going to talk about the upcoming Sectionals, but we don’t yet have enough information from “the top”. All we know is that Sectionals will be held over a 6-week period. People have the option of videotaping the workouts and sending in their submissions to be evaluated. The other option is to go to a ‘registered affiliate’ to compete, which is basically your own gym. When we are given more information, you will be the first to know.

However, we did have great discussions about our respective affiliates, best practices, fundamentals, strength rotations, and scaling, amongst other things. It’s nice to hear what others gyms are doing, picking up a few tips or tricks, and bringing it back home. I had a great time sharing ideas and having conversations with the awesome trainers from other boxes. Can’t wait to do it again.

Strength – Thrusters 1RM

In 10 minutes, do 200 double unders. With the remaining time, AMRAP of 10 Thrusters and 20 Lunges.

John is one of our new members. Make sure you introduce yourself!

51 thoughts on “Gathering”

  1. WUX2
    Strength: Thrusters 1RM
    45-55-65-75-85-90(F)
    WOD
    In 10 minutes:
    400 skips (scale)
    Then AMRAP
    10 Thrusters-45#
    20 Lunges
    1 Round
    Made sure knee was to ground with each lunge…still using hands on legs

  2. Steve (M/35/195)

    CFWU x 2

    Thrusters (1rm @ 0.95 of ?)
    65, 75, 85, 95, 105, 115, 125, 135, 145 (did not reach failure within time)

    WOD (in 10)
    520 singles
    30 double unders
    Then (AMRAP) 1R + 7r
    10 thrusters @ 80#
    20 lunges

    Cashout
    1 min plank

    Need to work on shoulder mobility and start to diversify the strength rotation.

  3. Wu x2
    Thrusters practice
    35-40-45-50-55…85

    WOD in 10 mins
    600 singles
    Amramp
    10 thrusters # 45
    20 lunges

    = 1 round + 10 thrusters + 10 lunges

    Lunges where stronger than last week 🙂

  4. WU x2

    Strength: —

    WOD:
    In 10 minutes:
    do 200 double unders.
    With the remaining time, AMRAP:
    -10 Thrusters (subbed Front Squats (45#); shoulder)
    -20 Lunges

    = 3 rounds

  5. It was great to see everyone yesterday!!! Lots of great conversation and of course some good laughs too. 🙂

    Joanna – hope you got some fun ideas for your wedding yesterday.

  6. WU x2
    Thrusters
    45 65 75 85 95 100(F) 100 105
    (Would like to try 110..didn’t have time this morning. Didn’t think I’d even get to 105 so I’m happy with that!)

    Wod @ 55#
    3 Rounds + 5 Thrusters

    Felt great this morning! Glad I took last week off..Rest time is important!
    Meeting yesterday was fun! Thanks to those who made the drive here, it was nice to see all of you. Lots of good ideas being tossed around..and a yummy lunch 🙂

    1. “How do you build up your bank account? By putting something in it everyday. Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple.” JACK LALANNE.

  7. WU x 2
    Strength: Thruster : 1 Rep max
    45-65-75-85-95-105-110-115-120-125(fail)
    My right shoulder felt a little sore in the beginning, but it seemed to work itself out.

    WOD:10 minute WOD

    200 double under’s
    AMRAP with remaining time:
    10 thrusters (60#)
    20 lunges

    3 rounds + 5 thrusters. This was another pain storm from beginning to end for me, but I still liked this WOD.

    Kudos to the a.m. crew this morning for getting ourselves out the door with a -38 degree temperature!!!

  8. WU x 2
    Strength: thrusters 1 rep max
    45-55-65-75-85-90(f)

    WOD 10 min
    600 singles then
    AMRAP of 10 thrusters (45#) & 20 lunges

    Total: 2 rounds + 4 thrusters

  9. CFWU x 2

    Thruster (1RM)
    95-115-135-145-155-160-165-170-175-180-185

    WOD: In 10 min do:

    600 singles
    10 thrusters #95
    20 lunges

    1 rounds + 8 thrusters

    Good work everyone!

  10. WU x 2

    Thrusters – 1RM
    45-55-65-75-85(PR)-95(F)-95(F)-90(F)-90(F)

    WOD:

    In 10 min., do…
    200 Double Unders (49 in a row PR)
    Then AMRAP with remaining time:
    10 Thrusters @ 50% of 1RM (45#)
    20 Lunges

    3 rounds + 10 Thrusters 🙂

  11. WU X2
    Strength: Thrusters
    45-55-65-70-75-80-85- 90(f)
    Need more work on the “thrusting” part – I tend to be in slow motion 😕

    WOD: In 10 Minutes….
    600 Singles
    THEN: 10 Thrusters @ 45# + 20 Lunges

    ==> 2 Rounds + 1 Thruster
    Winded from the skipping; but actually kinda liked this one. 🙂

  12. CFWU x 2

    Strength – Thrusters 1RM
    Made it to 155 and failed and went back to 150.

    WOD – In 10 Mins
    200 Double Unders
    then 10 Thrusters 75# and 20 Lunges

    1 Round and 8 Thrusters

    1 min plank

  13. CFWU X 2
    Strength 1 RM Thrusters
    45-55-65-75-85(sloppy)-85(F)-85(PR)

    WOD – 10 mins
    600 singles
    then 10 thrusters @ 45lbs
    20 lunges
    1 round + 18 lunges
    Cashout 1 minute plank

  14. CFWU X 2

    Superman Bird Dog exercise: 3x5reps/each leg

    Strength Thrusters 1RM
    45×5, 65×5, 85×3, 95, 115, 135, 145, 155, 175, 180, 185, 195, 200(X)

    WOD – 10 mins
    – 50 Doubles + 450 Singles
    – AMRAP (remaining time)
    — 10 thrusters @ 95#
    — 20 lunges
    1 round + 10 thrusters

    Cashout: 1 minute plank

  15. I experienced a Christmas Miracle tonight – one month late, but still …1 real pull up!!!!

    Thruster 1 RM
    65-75-85-90-95-100-105(f)

    WOD
    400 singles
    then 10 thrusters at 50#
    20 lunges

    2 rds + 1 thruster

    just a tip for all my fellow lady crossfitters…..if you are like me and leave your gym bag in the car while you are at work….things are a tad cold when you put them on. Since it was -39 today, I knew that sports bra was going to be hellish….so, in an effort to avoid that, I drove to CF with my bra on the dash (right over the heat vent) and cranked the heat…..it was quite pleasant getting dressed for class tonight….also, when you stop at the red light, you can tell it is quite a conversation piece for others 🙂

    1. Woohoooooooo!!! Congrats on your pullups Angela 🙂 I knew you would get it soon 🙂 And a big thanks for the great tip on warming up the sports bra in this cold weather 😀

    2. Awesome Angela! Congrats! 😀
      The tip could be used by men for tighty whities or even a bro if they have one!

  16. WU x 2
    Strength: 1 RM Thrusters
    45-55-65-75-80
    Could have lifted more, but I was starting to feel my lower back. It’s doing much better, but am going to take it easy for a bit longer.

    WOD: 10 Minutes
    50 Double Unders + 450 Single skips
    then
    10 thrusters (45#)
    20 lunges
    2 Rounds + 6 thrustes
    That was a good one. It felt like the skipping took FOREVER.

  17. WU x2
    Strength: Thrusters x1
    55-65-80-85×4(my technique was off, so I did a few more)-95(F)-95-100(F)

    WOD: with 100 Double Unders and 300 Skips
    1 Round + 3 Thrusters.

    The first 50 DU went really quick, so I thought I could make the 100…didn’t go so well. Next time I will try to judge my time better.

    On a bright note, I PR-ed on my DU at 27.

  18. CFWU x 2
    Thrusters 1RM
    95-135-155-175-185-195-205-215-220(F)
    WOD @ 115# – 3 rounds + 2 thrusters
    cashout : 1 min. plank + 750m row @ med. intensity

  19. WU x 2
    Thrusters
    15 – 20 – 25 – 30 – 35 – 45
    WOD – 10 mins – 2 rounds
    300 singles
    10 thrusters (20lbs)
    20 lunges
    cashout 1 min. plank

  20. Warm up x2
    Scaled – for knee
    Strength – Push Press 45-55-60-65-70-75-80-tried 85F
    10 lb PR!

    WOD – (scale)
    300 singles
    10 Push Press (#45)
    15 kbs (#30)
    3 rounds
    1 min cash out- plank

  21. CFWU x 2

    Thruster (1RM)

    95-115-135-135-135-145-155-165F

    WOD: In 10 min do:
    600 singles
    10 thrusters 75#
    20 lunges

    1 round + 10 thrusters + 10 lunges

    Thrusters need work!

  22. WUx2

    Strength- Thrusters x1
    45×5-95-115-135-155-165-175(f)-175(f)

    WOD:
    In 10min do:
    50 DU’s + 450 Singles
    10 Thrusters @ 85#
    20 Lunges

    1round + 5 Thrusters

    DU’s slowed me down greatly but stuck to the 50.
    Was a race against time to get to the rest.

    Fun one!
    Great job 6:30 crew!

  23. WUx2
    Strength 1’s

    Thrusters: 65-80-95-105-115-125(F)

    WOD:
    In 10min do:
    50 DU’s + 450 Singles
    10 Thrusters @ 55#
    20 Lunges

    Got to 10 Thrusters, but yay for doing 50 double unders in a wod! 😀

  24. WUx2
    Thrusters
    95×5 115×1 135×1 145×1 155×1 165×1 170×1
    WOD
    200 DU
    10 Thrusters at 85#
    20 lunges
    2 rounds 11 lunges

  25. Thrusters – 1RM
    65-85-95-115-135-155-165-170(F)

    WOD:
    In 10 minutes…
    200 Double Unders
    then AMRAP in remaining time:
    10 Thrusters (85#)
    20 Lunges

    2 Rounds + 1 Thruster

    Matched PR of 55 DUs.
    Had a Fran cough afterwards and took awhile to recover. It’s weird to say but I miss running.

  26. Warm up and

    100 burpees

    Strength 1RM thruster
    135-185-205-215-225

    WOD in 10 mins

    200 skips

    Amrap
    10 thrusters 115 lbs
    20 lunges

    3 rnds 5 thrusters.

    1 min plank

  27. wu x 2 (yellow band pull ups)

    strenght: thrusters
    65-95-100-115-130(f)

    WOD:
    In 10 minutes…
    100 Double Unders + 300 singles

    then AMRAP in remaining time:
    10 Thrusters (65#)
    20 Lunges

    = 1 round

    Cash Out: 1 min plank

  28. Thrusters 1RM
    75-95-105-120-130-135(PR)-140(f) (more of a mental thing I think, they make me nervous for some reason!)

    WOD with 70lb

    4 rounds + 7 thrusters

    Great workout… oh and was happy with my DU, did them in about 3:20… an improvement for me for sure!

  29. sorry… late on the reply.. but ditto about the meeting. It’s always great fun to see you guys again. Looking forward to our next meet. 🙂

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