2/21/12

Overhead Squat 7 x 1

Then…………

Black/Blue/Grey WODs

“YOGI”

5 Rounds For Time:
7 Bear Complexes (95/65) (65/45) (45/25)
11 Burpees


February “Cool” Board

***Make some goals for yourself for February

–  Leann – 10 Consecutive Pull Ups
–  Mindy – 21 Consecutive Pull Ups
–  Michelle – 22 Consecutive Pull Ups
–  Erica – 1st Ring Dip (who knew ;))
–  RossBoss – 275# Clean & Jerk
–  Bobby – 255# Clean & Jerk
–  Annette – 1st Kipping HSPU
–  Ash – 23 Consecutive HSPU’s
–  Anne – 1st Pull Up!
–  Bobby – 300# Front Squat
–  Bobby – 275# Bench Press
–  Michelle – 160# Clean & Jerk
–  Mike – 465# Deadlift
–  Tara – 100# Snatch
–  Jaime – 6 Consecutive Muscle Ups
–  Justin – 1st Muscle Up Ever!
–  Andrew A. – 2 Consecutive Muscle Ups
–  Jaime – 2 Consecutive Strict Muscle Ups
–  Billy – Clean & Jerk 225#
–  Missy – 1st Pull Up!!
–  Travis – 415# Deadlift
–  Ben – 1st Strict Muscle Up!
–  Ash – 245# Power Clean
–  Bobby – 245# Power Clean
–  Ash – 47 Consecutive Pull Ups
–  Ash – 55″ Box Jump
–  Kylie – 1st Toes2Bar
–  Fred – 5 Consecutive Pull Ups
–  Travis B. – 1 Month of CrossFit/Down 17#/Becoming a CrossFit BADA$$
–  Heidi – 1st Workout as Rx’d!
–  Billy – 405# Deadlift
–  Adam L. – 405# Deadlift
–  Anna – 1st Pull Up!
–  Lindsa – 1st Rope Climb
–  LIFTING GUY – 300# Clean
–  Annette – Signing Up For The Open
–  Ash – 72 Foot Handstand Walk
–  Mindy – 32 Foot Handstand Walk
–  Erica – 500# CrossFit Total

–  Ash – 475# Deadlift
–  Fred – 295# Backsquat

–  Andrew – 285# Backsquat

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24 Responses to 2/21/12

  1. Lindsay says:

    Nice job, Brody!! (but I think we need to work on his deadlift form 🙂 )

  2. Travis B says:

    Overhead Squats –
    65-75-95-105-115-125-135

    Form and ROM are getting better, but still need work

    Then –

    Yogi – 18:06

    75# Bear complexes

    This workout winded me particularly fast. Good WOD.

  3. Todd says:

    OHS. My sweet, wicked nemesis. I worked on OHS mechanics with light bar.

    Yogi, rx’d. 13:58.

  4. Bart says:

    Atta baby Brody! I never thought it would be a 5 year old taking my name off the whiteboard 🙂

  5. Adam S says:

    OHS – worked up to 125#, failed at 135# several times
    not a great day for OHS

    Yogi Rx’d – 13:31 (2:21 PR)

  6. Bobby says:

    Overhead Squats – 275# (20# PR)
    I might have failed 47 or 48 times before I finally got it, wasn’t exactly sure 🙂

    Good work morning classes, that’s a tuff one!!

  7. Bart says:

    Hey guys, Katie is down with a nasty head and chest cold. Any recommendations for herbs, vitamins, etc. that I can be taking to make sure I don’t get it right before the Open starts?

    • Meghan McCoy says:

      colloidal silver it comes in liquid form. You can get it at cambles and you might want to check out grapefruit seed extract. I got a nasty sore throat and my chiropractor recommended both and they helped in about a day.

    • Ben says:

      Dynamic Greens and throw some Vitamin D in there too to help boost your immune system. You can get both from Lance. He has some good products.

  8. John Jackovin says:

    Got up to 195lbs and failed at 205 twice. As Bobby said, I need to figure out a way not to drop. No one can say I don’t go low enough since I sit down there for about 3 seconds before standing up. Then did Yogi in 11:05.

  9. Annette says:

    Overhead Press: Worked up to 105# (5#PR). Slowly building strength …

    Yogi (35#): 10:57. My first crack at bear complexes. I like them but didn’t know what to expect. I was running out of time so went light and tried to keep it quick, but still had to get my breath after burpees. Looking forward to seeing that again and toughing it out rx’d.

  10. Ash says:

    “Angie” as rx’d – 18:21
    I did this one with a blown out lower back…475# DL may have not been the best idea 3 days before the open.

    I’m going to have to have a long talk with my youngest daughter tonight regarding her pull-up grip. I see from the pic that she has one thumb under and one thumb over…Unacceptable! She is almost two – she should know better.

  11. Mindy says:

    Overhead Squat 135#

    “Yogi” rx’d 12:50

  12. Billy says:

    “Angie” – 13:18

  13. Ben says:

    Fran rx’d 3:01. 43 second PR. I’ll take it! The anxiety is now gone. 🙂

  14. Meghan says:

    CrossFit Mom WOD 10:39
    5 Rounds for time 65#
    10 hang cleans
    10 push press
    10 overhead squats

    Pregers kicked my butt in this one! And I did back squats instead of overhead. I think its finally time to get the shoulder checked out by a professional having it pop in and out of place is probably not a good thing:(

  15. Jaime says:

    “Yogi” as rxd- 9:00 (PR by 1:05)