Metcon

WOD

Dynamic mobility before the WOD

Five rounds for time of;

Kettle Bell Swings 12 reps 1.5/1

Pull-ups 10 reps

Goblet Squats 8 reps (use the same KB as used for the KB swings)

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Bryan in finishing the movement of a thruster!

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Charlie commented on 05-Apr-2011 08:12 AM

metcon rx'd (1.5pd): 6:15 then did annie (couldn't do double unders the first time): 12:25...turns out i still need to work on abmat then did 100 double unders for time: 66 sec

Michele commented on 05-Apr-2011 09:10 AM

WOD - 8:02 with 25#KB and green band. Great quick wod. One of these days I'll get it as rx'd!

Corey commented on 05-Apr-2011 05:56 PM

Today's wod as rx'd - 5:30. Nice DUs Charlie.

Troy commented on 05-Apr-2011 08:54 PM

Today's WOD: 6:40 with 44# KB. Good work Ian.

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Ring those bells!

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

KB Swings 15 reps 1.5/1 pood

Goblet Squats w/KB 10 reps

CTB Pull-Ups 5 reps (day 2 pull-up challenge)

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Foam Roll after the WOD

Concrete burpees get your knees GPP!

The sign up sheet is on the whiteboard for the RANCH WOD! Don't miss it! It's going to be a great time.

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Peter commented on 03-Nov-2010 10:35 AM

Dude. This was an intense WOD. 8 round + 2 KB swings. As Rx'd. My forearms were toast. That's 122 KB swings + 80 squats + 40 CTB pullups. I'm spent.

Tina Neuwirth commented on 03-Nov-2010 01:34 PM

Way to go Pete! I'm with you, very intense! I did one round Rx'd then started using the blue band for pull ups. I just could not hack the pull ups with 21# today! 6 full rounds.

Michele commented on 03-Nov-2010 07:28 PM

7 rds + 5 KB swings with 25#. Everyone in the class before me said it was tough, and they were right! Love those short wod's though!

Troy commented on 03-Nov-2010 09:49 PM

9 rounds with 1 pood. Good work 5:30 class. That was some serious metcon!

Coach D commented on 03-Nov-2010 10:33 PM

WOD: Rx 7 rds, 5 squats. Felt great until the low back decided to cramp up. I think the Cleans set me up for that from yesterday. Live to WOD another day! Good reps and movement by all. Those goblet squats are looking better!

Candace commented on 04-Nov-2010 11:22 AM

WOD: 5 rounds plus 12 KB swings (25# KB and Red band pull ups). Glad I scaled back on the KB...it allowed me to keep the intensity up the entire time. Mrs. Roper killed this wod, no doubt!

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AMRAP

WOD

AMRAP in 12 minutes

Run 400 meters

KB One Arm Power Snatches 10 reps (5 ea arm)

Jump Switches 20 reps (10 ea leg)

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World Record Fastest Mile in a Bomb Suit

Check this out! I was talking with a friend and she mentioned his new world record. Sgt. Duff is a solider who is now stationed overseas. When I had heard what he had done, I just casually stated, "I bet he CrossFits." Sure enough, she showed me this video and story and that is exactly what he does as his GPP program. Sweet!

If you are planning to come to the POSE Running WorkShop Saturday, please notify us via email or by blogging. Remember to bring your favorite food to snack on afterward!

" It is the greatest reward to find yourself looking back down at the bottom of the mountain. What is your mountain?"

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Michele commented on 22-Apr-2010 06:19 AM

Surely you don't mean "favorite" food? That would be Paleo- or Zone-friendly food! See y'all at the workshop!

Brady commented on 22-Apr-2010 05:24 PM

Just hit the WOD at school. 55# snatch and used 25# vest for fun. 4 rounds and 50m run.

Corey commented on 22-Apr-2010 07:11 PM

35 min bike on dman's bike at the box at near highest gearing and resistance and maintained a 90 rpm pace (Checked every few minutes and adjusted accordingly). Each 5th minute I switched to the highest gear and sprinted all out for the full minute. What a burner! Probably the most I've sweat in a while. Then 5 sets of 20 ghd hip extensions w 1 min rest in between.

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Split Squats

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Peter commented on 15-Mar-2010 11:07 AM

Breaking News!

There appeared to be a scandal during the AM WOD. A certain athlete, lets just call her "Terra," wasn't quite doing full ring pushups giving her a time advantage over the other athletes. This is the same athlete who "accidentally" put the wrong piece of the orange tag on her show during a race...I'm beginning to see a pattern here...I will keep you updated.

Just Kidding!

Great WOD this morning
RX'd 5:32

Those split squats took a lot out of me. Darin, said it would give us shapely rear-ends...how exciting.

Terra commented on 15-Mar-2010 01:41 PM

For the record...Coach said my pushups were flawless, I am just a perfectionist. Okay, perhaps he didn't use the word flawless...but I am positive that is what he meant by "fine." It must be my time that has Pete upset, 5:08; hmmm, oh I see, it's faster than a 5:32. That must mean I was faster than a boy! So, I don't really need Corey to back me up anymore... But in Pete's defense, my snatch was only 35#. (Wow, I have a feeling Coach D will knock me down a few notches in the next WOD!) Glad to have Amber and Charlie in the group this morning.

Corey commented on 15-Mar-2010 05:54 PM

Got back from our weekend camping WOD. I will come up with a quick WOD at home and report back. Terra, despite the controversy, I have to say your 1/2 marathon time was awesome. Back when I trained for my one and only 1/2 marathon, and before crossfit, 1:44 was my goal. You are right that hydration is so important. I didn't stop for water and got dehydrated. I felt my body shut down and I had to walk several times in the last 2 miles and lost 6 minutes! I couldn't even walk after crossing the line. Again, awesome job. You are proof that this stuff works.

Corey commented on 15-Mar-2010 07:56 PM

Home wod- 10 handstand pushups, 30 situps, and 40 squats - 3 rounds for time - 6:46. Could tell I haven't dome hspu's in awhile. That last set was tough. Bad weekend foodwise. Back on the horse this week.

Reed commented on 15-Mar-2010 08:37 PM

Small group tonight but good intensity! Split squats 8x3 25#. I should have went up in weight on the last set but Im still trying to figure out my weights/ability ratio. Power snatch same story, i used 65# but should have used 75#. I was with 'The Beasts' tonight and Im pretty sure they could have used me as their power snatch but I tried to hang with them! 6:17 was my time. Good job everyone! I would just like to say Im proud to workout at CFFTW with such great people and athletes! Everyone involved makes me want to get better.

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Back Squats

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Tina Neuwirth commented on 09-Feb-2010 05:44 PM

CF FTW WOD from yesterday: PP 45-55-65-75-85. Metcon with 85# for HC first round and 65# rounds 2 and 3. Regular dips (not ring). 5:59. I was not feeling it this AM. Still hurting from the GHD the other day!

Corey commented on 09-Feb-2010 06:15 PM

Backsquats - 155-205-225-245-255-265(f). Still can't break that ceiling. KB swings 1.5 pood - 3:28

Elisabeth commented on 09-Feb-2010 06:42 PM

CFFTW- 95/105/115/115/125/115 Weak knees/hips. 4:46 time on 1pd - suspicious count - May only be 90 not 100.

Athena commented on 09-Feb-2010 09:20 PM

Back Squats: 115-155-175-185(F)-185(F)
5:08 1 pood x 100. I'm still coughing. What's wrong with
meeee???!!??

Mike commented on 09-Feb-2010 09:35 PM

Back squats: 205-225-245-265-265. I used a 55lb dumbbell for the kb swings. They seam easier to handle than a kettle bell. My imagination?

Troy commented on 09-Feb-2010 09:38 PM

Backsqts: 145-165-185-200-215pr-220pr. 75 KB swings with 1.5 pood, last 25 swings with 1 pood. 6:19

Michele commented on 09-Feb-2010 10:31 PM

Back Squats: 85-95-95-100-105-95 Having a hard time getting all the way down so I decided to work on form. Need lots more practice!
Metcon: 50 swings with 35#KB, took a breather, 50 swings with 25#KB. Time-5:31

Eugenia commented on 10-Feb-2010 06:19 AM

Haslet WOD = 3 mile treadmill run, last 3 min. for every 30 sec increased pace by .5 mph (learned that I am NOT a sprinter). Walking recovery for 5 min. Home late from work - planned on the gym last night.

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KettleBell Burpees

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Tina Neuwirth commented on 26-Jan-2010 08:06 AM

Yesterday's WOD. Thrusters: 45-55-65-75-85. MetCon: 12 pull ups, round 1, 8 pull ups rounds 2 and 3. 4:05. Good to be back, busy weekend!

Dean commented on 26-Jan-2010 03:10 PM

Brutal. 1 pood is all I could muster this morning. My butt cheeks are still on fire from last night. Time today = slow.

Corey commented on 26-Jan-2010 06:30 PM

Heavy thrusters - 95-115-135-145-155(3). Couldn't lock out at the top of the middle two. Lunges/pullups - 34-12-8 on pullups. 4:05 minus pullups = 3:11

Elisabeth commented on 26-Jan-2010 06:39 PM

CFFTWOD- new tough wod to love/hate: rx'd 22:50. Wow...arms are really tired right now. Nice work all.. phew.. the KB burpees is something else!

Troy commented on 26-Jan-2010 09:00 PM

Today's WOD - 20:59 with 1.5 pood. Dean...maybe you needed some "crunchier" tunes..hehe!

Athena commented on 26-Jan-2010 09:40 PM

CFFTW WOD: 26:05, 1 pood.

Tina Neuwirth commented on 26-Jan-2010 09:55 PM

Corey, nice pull up reps. I think that beats your max effort pull ups from the summer by a bunch! Way to go!

Terra commented on 27-Jan-2010 08:17 AM

Elizabeth...I am with you...I want to try this WOD! Will have to do it at home.

Michele commented on 27-Jan-2010 08:35 AM

Modified WOD due to head cold. 4 rounds of 10 reps 25#KB burpees, 500m row. Time - 17:30. Great workout! I was very skeptical of doing those KB burpees, but they weren't nearly as bad as I expected! I probably could have done all 5 rounds with all reps, but wanted to take it easy on my head!

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