1/22/13

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
9  Deadlifts (155/105) (105/75) (75/55)
12 Hand Release Push Ups (from Knees)
15 Box Jumps (24/20) (20/12) (12/8)

January “COOL” Board

***Make some goals for yourself for January

–  Michelle – 170# Split Jerk
–  Jaime – 200# Front Squat
–  Curtis – 195# Power Clean
–  Jared – 3:54 Fran
–  Annette – 5:59 Fran
–  Adam P. – 3:08 Fran
–  Leann – 6:48 Fran
–  Justin P. – 3:17 Fran
–  Todd F. – 3:46 Fran
–  Jodi – Fran as Rx’d
–  Van – 3:26 Fran
–  Aaron – 1st Muscle Up!
–  Devin – 1st Muscle Up!
–  Lindsay – 160# Power Clean
–  Kady – 175# Squat Clean
–  Cassie – Kicked A$$
–  Tony the Tiger – 265# Split Jerk
–  Jess – 115# Clean
–  Mindy – 165# Split Clean
–  Brandie – 180# Power Clean
–  Justin P. – 275# Power Clean
–  Van – 305# Squat Clean
–  Jim – 175# Power Clean
–  Ben K. – 275# Power Clean
–  Billy – 240# Power Clean
–  Drew – 185# Split Jerk
–  Kaylee – 1st Pull Up!!
–  Billy – 185# Squat Snatch
–  Pat – 235# Power Snatch
–  Nate – 210# Snatch
–  Kady – 4 Consecutive Muscle Ups
–  Jim – 32 Consecutive Pull Ups
–  Annette – 280# Deadlift (2 x Bodyweight!)
–  Danielle – 235# Deadlift
–  Ben K. – 445# Deadlift
–  J*Dawg – 145# Power Snatch
–  Nate – 290# Split Jerk
–  Eddie – 1st Rope Climb!
–  Steve H. – 1st Muscle Up!!
–  Lance – 375# Front Squat
–  Tiffany – 145# Front Squat
–  Brian S. – 245# Front Squat
–  Kady – 54 Consecutive Double Unders

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13 Responses to 1/22/13

  1. Todd says:

    Today’s workout, as rx’d: 11 rds. + 31 reps.

  2. Justin says:

    10×1 EMOM Squat Cleans 195# – 205#
    Worked on catching it in the bottom, sitting on the bottom after the weight settled, and bouncing out. Challenging but will be better in the long run if I can ever get somewhat comfortable catching the weight in the hole and getting out.

    21-15-9:
    Wallball 25# (used 10′ target)
    GHD
    KB 70#

    6:15

  3. Jaime says:

    Here is a good 30 day paleo challenge resource called the Whole 30 Program
    http://whole9life.com/2012/08/the-whole30-program/

    This website does a great job of laying things out simply and straight forward (what’s allowed, what’s not, and a little on why). Anyone interested in trying Paleo, I think there is no better way starting off with 30 days strict like this.
    I bring this up because Jess and Lindsay talked me into doing a 30 day challenge with them (starting yesterday), and Lance suggested we look at this site. And while not that much will change for me from my norm (besides the occasional red wine, ice cream or “paleo-ifed” treats 😉 ), I also know it helps some people to know others are doing something similar too, so I thought I’d put it out there for everyone. Have fun!

    • Jess says:

      This is great, thanks for sharing Jaime! Glad you are doing the 30 day challenge with us! 🙂

    • taylor says:

      Im 95% right now, but will step it up to 100% Paleo for 30days (+; I have 62 days until the baby). Its helping me control the gestational diabetes so full-on strict will only help me! Thanks for sharing!

    • Jordanne says:

      That’s on my Crossfit bucket list, though I cannot fathom why I seem to be more afraid of this than I am of certain wods…

  4. Jordanne says:

    Today rx’d – 7+14, 50 kb snatches @ 26# (200 out of 537)

  5. Danielle says:

    3rft of 15 db squat snatches, 15 ghds, 15 db squat snatches (other arm), 15 toes to bar = 19:23

    Ended up liking this more than I thought I would at the beginning.

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