Black/Blue/Grey WODs
For time:
Back squat, 50 reps (75/55) (55/35) (35/15)
15 foot Rope climb, 5 ascents (3 x Progressions) (3 x Ring Rows)
Back squat, 40 reps (75/55) (55/35) (35/15)
15 foot Rope climb, 4 ascents (3 x Progressions) (3 x Ring Rows)
Back squat, 30 reps (75/55) (55/35) (35/15)
15 foot Rope climb, 3 ascents (3 x Progressions) (3 x Ring Rows)
Back squat, 20 reps (75/55) (55/35) (35/15)
15 foot Rope climb, 2 ascents (3 x Progressions) (3 x Ring Rows)
Back squat, 10 reps (75/55) (55/35) (35/15)
15 foot Rope climb, 1 ascents (3 x Progressions) (3 x Ring Rows)
Ken Cutrer 10:47. Post time to comments.
January “Cool” Board
***Make some goals for yourself for January
- Teague – 205# Overhead Squat
- Annette – 100# Overhead Squat
- Bart – 225# Oversquat x2
- Leann – 100# Overhead Squat
- Todd – 5:15 Fran
- Lance – 2:58 Fran
- Annette – 1st Kipping Pull Up
- Jodi – 5 Consecutive Pull Ups
- Jaime – 25 Unbroken Kipping Rhythm Toes-to-Bar
- Travis – 175# Squat Snatch (40# PR)
- Andrew A. – 225# Power Snatch (BOOMSAUCE)
- Annette – 90# Snatch (15# PR)
- Bobby – 250# Squat Clean (25# PR/King Kong Weight)
- Travis – 225# Squat Clean
- Kylie – 6 Consecutive Double Unders
- Jason – 1st Ever Muscle Up!!!
- RossBoss – 275# Jerk (What a Jerk!)
- Jodi – Jackie Rx’d
- Andrew A. – 1st Ever Muscle Up!!!
- Bobby – KING KONG RX’D
- Billy – Fran in 2:44
- Missy – 1st Rope Climb!
- Michelle – C2B Pull Up WOD
- Sandy – C2B Pull Up WOD
- Leann – Pull Up WOD with NO Band
- Seth – 1st Muscle Up!!!
- Andrew – 345# Deadlift (20# PR)
+
Am I the only person that thinks they should have done “King Kong” on top of the Empire State Building?
No, I like the way you think!
Today’s WOD: 18:40
Strength paired with weakness, I love it. Rope climbs will become easier…this was a lot of climbs in one WOD for me.
Lots of energy at the 6:30 class, great effort and encouragement. Really makes it fun.
Today’s WOD: almost Black Rx: 55#/1 rope climb per round w/ ring rows (still a newb at the rope climbs): 15:55. I really liked this one, too even though I struggled with the ring rows (WEAK)! My fancy socks protected my legs during the rope climb … there were some serious rope burns this morning! Yikes. You may already have a remedy, but I just learned that honey is good for wound healing and I, personally, would try that before the saturated salt water. I believe it when I hear that it is effective, but I don’t think I’m that tough.
Also – Mindy & Michelle – and anyone else who is interested … email me at annette.defrancisco@gmail.com for my sources of grass-fed beef and other locally raised quality meat and produce. I really like the farmers / vendors that I buy from and would love to send them some more business if you are interested
Yes serious rope burns this morning.
But, Rubbing honey all over my inner thigh…hmmm…almost sounds illegal…
Today’s wod = 9:39 It’s nice to get that one out of every one hundred wods that actually benefits tall thin people!
Today’s WOD—17:__ Thank you Jaime for sufficiently smoking me on this one!
Yesterday’s WOD—seems like it was 21:__, man my brain has been so clouded by work lately I’m blanking on my official times.
Today’s WOD as Rx’d 11:24
The rope climbs were not really a problem for me, but the squats went a little slow – I wanted to make sure I was getting low enough on each rep, which is my excuse for going slower
Yesterday – 8 rounds of Run 400 w/ 90 second rest – 20:50. Pretty much hit 75 second splits on the money the entire workout which was what I was looking to do. On that note my legs are fried and today’s workout looks terrifying.
Today’s WOD as rx’d – 17:35 I was expecting the rope climbs to get a whole lot harder than they did for me
Today’s WOD as Rx’d- 10:56. My legs are smoked!
Great job to Leann, Mindy, and Michelle…all Rxd, all the rope climbs, all very determined
Thanks so much Jaime, your encouragement means a lot!
Nice work to everyone doing the WOD at 7:30!
Needed to make up Elizabeth so did that this morning. 8:15.
UN-comfortable.
Fred and Rhonda showed me this story about a 13 year old girl that has been CrossFitting for 2 years and is now breaking world powerlifting records, pretty cool!!
http://link.brightcove.com/services/player/bcpid34762914001?bckey=AQ~~,AAAAB_wnNRk~,WN9MweAQd_tBaI99JKgDAcW3bUx7peWv&bclid=0&bctid=1412310545001
Thanks for all the support this am, today was not a representation of my progress thus far & I will not let that happen again!
Today’s wod as rx’d 27+ …very grateful for all the cheering and encouragement from the 6:30 class.
Black wod rx’d – 18:43
As Rx’d – 8:41
Rx’d 11:24