4/30/12

Make Up/Challenge/Skills DAY

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. – 33 Consecutive Double Unders
–  Kelsey – 1st Rope Climb
–  Jon – 1st Rope Climb
–  Drew – Cindy as Rx’d
–  Travis B. – 1stRing Dip
–  Howard – 1st Rope Climb
–  Bob – 3 Consecutive Muscle Ups

–  Susan – 1st Rope Climb

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17 Responses to 4/30/12

  1. Justin says:

    Much needed rest day for me today!

    Just wanted to give a huge thanks to everybody that hung out and participated yesterday in the WOD and grill out afterwards. It meant a lot to us and we are extremely grateful for the community of people we have around us at the gym!

    • Lindsay says:

      Yes, all of this. Thanks, everyone!!!

    • Todd says:

      Thanks for including us! It was a lot of fun.

    • Meghan says:

      Yesterday Pregers WOD RXD with Tara- 20:??

      Two very important life lessons I learned from this workout
      1. No babies for this kid for at least 10 years.
      2. Lindsay is a bad ass for doing these workouts all the time with 30 extra pounds!

      Had a great time with the 515 crew yesterday! Regionals BBQ next can’t wait.

  2. Todd says:

    Running Fran, rx’d: 9:42.

  3. Travis B says:

    Today – “Diane”- 7:30

    225# Deadlifts
    HSPU’s from box

    Then, worked on a myriad of skills this morning. Double Under’s, Muscle up progressions, dips, and ring rows. I have a goal of nailing my first muscle up by August.

    I also did a few hand stands. Haven’t done one since I can’t remember when. HSPU’s are a little ways off yet.

  4. Annette says:

    Row/Pistols/85# Hang Clean: 17:4?. First time doing hang cleans, I really missed my legs! And 135#? Whaattt???

  5. Jim M says:

    the not so hero version of “Manion”.
    7rds; run 400/ 20 squats 135#
    calls for 29 squats per round.
    finished in 30:23.

    • Leann says:

      Manion was rough! Especially doing it alone! 43:03 RX’d @ 95#’s. I did all 29 squats. Pretty proud to say it’s been a few hours and I can still walk:)

  6. Todd says:

    Lots going on in the Crossfit 515 community today: an nice article with Steve Vaught for Des Moines’s First Tee program and Dan Jennings, beloved son of Bob and Janet Jennings, gets called up to the Majors. I may have to cheer for the Marlins! Cool stuff.

  7. Ash says:

    Regional WOD 12.2 (2k row, 50 Pistols, 30 225# hang cleans)

    I only got through 4 Hang Cleans at the 17minute time cap.

    It takes me a long time to get through 50 legit pistols…only had a few minutes to get in the retard heavy hang cleans.

  8. Byron says:

    So I’ve been lax on posting these days.

    1) Completed the Boonecrusher Adventure Race on Saturday in Boone. Took 8 hours 42 minutes–pretty miserable conditions but enjoyed the trail running, mtn biking and canoeing. Andrew Hubbell did the race as well. So in the middle of the race I start talking to this guy to get my mind off of the suck and I ask him how it’s going and he responds, “Well it’s no Fran!” Word…

    2) Had a MRI on the right knee, torn meniscus–boo–so surgery in the near future. The culprit: squat cleans.

    3) Did Manion today–24:42 I think…

    4) Excited for those going to regionals pumped and excited to see 515 kick ass!

    Okay…no more rambling but I’m in Seattle the rest of the week. Work on people!

    • Lindsay says:

      203 squats at 135# sounds like a better way to heal a torn meniscus than surgery, haha 😉

  9. Michelle says:

    Worked out at Windy City CrossFit this am;
    5-4-3-2-1 floor press 85-100-110-120-125
    alternating 5-5-5-5-5 ring rows

    Then 10min amrap
    2 HSPU
    4 ring dips
    8 KB swings 16 lbs

    rx’d 6 rds