4/4/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Clean & Jerk

Then…….

Black/Blue/Grey WODs

For Time:
Max Effort 500m Row

April “COOL” Board

***Make some goals for yourself for April

–  Abbie – 1st Rope Climb
–  Mel – 1st Rope Climb
–  Craig – 4 Rope Climbs in WOD
–  Emily – 3 Consecutive Muscle Ups
–  Karla – 50 Double Unders
–  Shelly – Strict Pull Up
–  Eric – 410# Back Squat
–  Eric – 550# Deadlift
–  Jonathon – 1st Muscle Up!!!
–  Shelly – 100# C&J
–  Beth – 145# C&J
–  Josh – 195# C&J
–  Steve B. – 235# C&J

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10 Responses to 4/4/14

  1. Pete Jones says:

    3 PR’s today
    1:33 500m TT – 3 second PR
    165# Clean & Jerk – 10# PR
    170# Clean – 5# PR

    Also did
    5 x 125# Clean
    5 x 135# Clean
    5 x 1453 Clean
    To work on form. Still needs work.

  2. Meghan says:

    C&J 145# – 10# PR this has been my sticking point for the last three years coming back and forth from soccer seasons, very happy to hit it and I have been getting excited for what a year of just CF will bring:)

    Then raced Fisher and Annette on the rower.

    1:43 OUCH! Don’t ask what I was thinking when I agreed to race these two.

  3. Annette says:

    Clean & Jerk: 135# Just not feeling it today, came up shy of my personal best. I should have done what ^^ Pete did and worked on form, but I put the barbell away and played around trying to walk on my hands and hold a handstand instead. That was fun. 🙂

    PR on the row: 140.8.

  4. Jordanne says:

    C&J – 145# (10# pr). Cleaned 150# (10# pr), but my overhead muscles are borked from this week.
    Row in 1:41 – I remember when 2:00 left me gasping 🙂

  5. Steve says:

    Wow what a great day. #235 lbs on the c&j, a 20 lbs PR for a pure clean and jerk. Got halfway there on 240 lbs, need some form practice. Couldn’t get past previous 1:34 PR on the row, only got to 1:36. Talk about gasping… my first ever Crossfit 500m row, January 31st, 2013. Two minutes and five seconds. From 2:05 to 1:34… How is that even possible? Why didn’t I start crossfit when I was 10 years old?

  6. Jaime says:

    Clean & Jerk- 195#
    500m Row- 1:40.5 …just barely beat Annette today 😉

  7. Curtis Russell says:

    235# C and J……last clean and jerk PR was 205# from about a year ago I believe….I’ll take a smooth 30# PR. Row 1:32.3

  8. Eric says:

    C&J: 260 +10#PR, ugly but good
    Row: 1:27

  9. Eddie Mrowka says:

    3 PR’s for me on this WOD (big THANKS to Bobby for encouraging me to give it a second go on the C&J and a big THANKS to Jaime & Lance for cheering me on during the awful row)…

    Clean & Jerk – 170# (15# PR)
    Clean – 170# (15# PR)
    500m Row – 1:32.9 (no clue what previous best was but I’ve NEVER rowed that fast before)

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