4/23/12

Lance Gone BAD (Happy B-Day Sir-Lance-a-Lot)

3 Rounds For Time:
10 WallBalls (20/14) (14/10) (10/6)
10 Sumo-Deadlift High-Pull (135/95) (95/65) (65/45)
10 Box Jumps (24″) (20″) (12″)
10 Push Press (135/95) (95/65) (65/45)
10 Calorie Row

April “COOL” Board

***Make some goals for yourself for April

- Justin P. – 87 Consecutive Double Unders
–  Alyssa – 20 Consecutive Double Unders
–  Jim M. – “Fran” in 4:56!!
–  Lance – 135# Squat Snatch
–  BuckShark – 265# Squat Clean
–  Ash – 235# Clean & Jerk
–  Justin V. – 205# Clean & Jerk
–  Drew – 30″ Box Jump
–  Drew – 4 Consecutive Pull Ups
–  Travis B. – 5 Consecutive Pull Ups
–  Travis B. – 100 Pull Up WOD with NO BANDS
–  Caleb – 100 Pull Up WOD with NO BANDS
–  Jeremy – 100 Pull Up WOD with NO BANDS
–  Mindy – 200# Deadlift
–  Meghan – 225# Deadlift
–  Shelley – 80# Snatch
–  Michelle – 120# Snatch
–  Amber – 7 Consecutive Kipping Pull Ups
–  Justin B. – Deadlift 335#
–  Travis B. – Deadlift 325#
–  Todd F. – Deadlift 355#
–  Adam P. – 83 Consecutive Double Unders
–  Rebecca – Deadlift 185#
–  Kelsey – Deadlift 165#
–  Julie – Deadlift 145#
–  Melissa – Deadlift 145#
–  Taylor – Deadlift 225#
–  Mindy – 145# C&J
–  Annette – Deadlift 225#
–  Katie – Deadlift 175#
–  Abby – Deadlift 175#
–  Susan – Deadlift 145#
–  Shelley – 30″ Box Jump (+ Broken Hand ;))
–  Taylor – Jackie as Rx’d!!
–  Tracy – 245# Deadlift
–  Justin B. – 22 Consecutive Double Unders
–  Kelsey – 1st Rope Climb

–  Jon – 1st Rope Climb

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42 Responses to 4/23/12

  1. John Jackovin says:

    LGB – 9:11 I liked this one. Push press got tough on that 3rd set though.

  2. Todd says:

    LGB, not rx’d (125#): 12:12. Happy Birthday Lance!

  3. Annette says:

    Happy Birthday Lance!

    I really liked the WOD, too. It felt really balanced and gave my beat up hands a break from pull ups! I had no mojo this morning (too much weekend??) so I scaled to Blue and subbed a lap around the bldg instead of 10 cal row: 14:19.

  4. Adam P says:

    Happy Birthday Lance!!
    Lance gone bad??? I think that the worst I’ve ever seen Lance was him with a good stern look…..Good workout for a good man!
    LGB Rx’d = 11:11

  5. Meghan McCoy says:

    LGB 13:09 rxd

    HAPPY BIRTHDAY LANCE! The workout was great and I hope you have a wonderful day!

  6. Lindsay says:

    Made a guest appearance at 5:30 class this morning.
    LGB rx’d – 14:40. Happy birthday Lance!!!

  7. Travis B says:

    Happy Birthday Lance!

    LGB – 15:16 – I think, if I’m wrong, hopefully Bobby and Jaime will correct me.

    Used 115# rather than 135#.

    I need to quit being a baby and just do the 135#.

  8. Jim says:

    Happy Birthday Lance!!

    LGB – 15:13. 115# barbell.

  9. Jim says:

    So that’s what Bobby means when he yells, “Uma extansao total.”

    I thought he was telling me that I was totally awesome.

  10. Billy says:

    Happy Birthday Lance!!!

    I started the Outlaw Programing today. Did the Snatch, DU workout first…I was pretty happy about nailing a couple GOOD Squat Snatches at 155 during that one. The first one I got was my patented Lunge Snatch…not very pretty, but the other two were good. That’s a SS PR for me.

    Then, 4 Rounds for Total Reps of:

    45 seconds of max effort MU’s
    Rest 15 seconds
    45 seconds of 5 FS’s and 3 Push Jerks @ 135
    Rest 15 seconds

    76 Total reps

    Tonight wil be a 10 min AMRAP of Turkish Get Ups with a 95# BB…I’ll be using a lower weight for this one…

  11. Drew says:

    LGB: 15:53 with 115#. Just did my 2nd WOD “Cindy” as RX’d. Got 19 & 15!!! This was the first WOD I ever did at 515 back in Feb. got 8 & 15 using a green band the 1st time!!

  12. Michelle says:

    Happy Birthday Lance!

    Lance Gone Bad as rx’d 11:57

  13. Lance says:

    Thank you everyone for the Birthday wishes! Love the 515 community 🙂 LGB Rx’d 7:39

  14. Leann says:

    LGB 14:41 at 75#’s. Then I decided to pull a wod off of btw… 5 rounds of 30 ghd’s and 25 back extensions @ 27ish minutes. Much harder than I thought it was going to be.

    Again, have a great day “birthday buddy” and thanks to noon class for my birthday wishes as well today. Tomorrow is my turn, pretty sure I will be going in a different direction for my wod;)

  15. Mindy says:

    Happy Birthday Lance!

    Lance Gone Bad rx’d 16:14

  16. taylor says:

    LGB – 9:11
    16lb ball, 65lbs on barbell movements, and 12 inch box – I have a box-phobia…

  17. Jim M says:

    LGB 11:03 Rx’d. was tough after doing the 10 2X squat on Sunday. Legs were shot. Happy B-day lance.

  18. Ben says:

    I did Lance’s bday WOD at CrossFit Kilo and someone reset the clock when I was in the middle of the last round. All I know is that I did it under 10 mins. Sigh.

    • Ben says:

      And happy elated bday Dr. Kooolow (as my daughter says).

    • Ben says:

      Then did main site from a few days ago.

      8 rds for time…
      Max muscle ups for 20 seconds
      Rest 10 seconds
      Max C+J’s at 135#
      Rest 10 seconds

      I got 12 muscle ups and 27 C+J’s.

  19. Soniya says:

    Your Great Mom! Posted on I really mssied you! Don’t do that to me again. You have posted some great stuff and I will continue to check your site at least a couple of times each week.