WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2 (That’s 10×2…….for Bryant)
Then……….
Work on your December GOALS
Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Post load(s) to comments.
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs (26)
– Lindsay Noyce: Â Two consecutive Muscle Ups
– Brian Maro: Â Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s
– Laura Mastin: Â 1st Strict Pull-Up
– Tara Krueger: Â 1 Rope Climb
– Joanie Houston: Â Double Digit Pull-Ups (10 consecutive)
+
DL: 275 for all 10 sets.
Congrats Audra on your first kipping pullup!
125, 145, 155, 165, 175, 185, 195, 205, 215, 225
225, 255, 255, 275, 275, 275, 275, 275, 275, 295 = 2680
Plus 6:44 for the Optional WOD
DL: 175-180-185-190-195-205-215-225-235-245
For Dec goals, going to bench tomorrow I think and get my 120 goal! Should probably try 15 dips sometime too, although I’m not very confident, why must dips be so hard 🙂 But, did do handstand walk for 7 squares last night…maybe tonight will be the night for 10. BTW, there’s a good video on mainsite yesterday about handstand walks for anyone interested:
http://media.crossfit.com/cf-video/CFJ_Dogtown_HandstandWalk_PRE.mov
So instead of goals this morning did “Optional WOD” w Bobby & Katie:
3 rounds for time-
20 KB Swings (53/35)
20 GHD Situps
5:22
Welcome to the pullup club, Audra 8)
DL: 175-175-185-205-210-215-215(f)-205-175
Optional wod: 4:20
Enjoying the mid-day workouts this week. I might have to make taking 2 hours lunch breaks a regular thing and join the noon class more often 🙂
Nice Work Audra!
Deadlift: 345-355-365-365-365-365-365-365-375-385
Optional WOD (my warm-up) – 4:10, I had to make up 2 reps because I didn’t hit the ground and didn’t want to “cheat”. Then when we finished and Katie beat me by a split second she told me she was “cheating” the whole workout, hahaha just kidding, nice work Katie. Better bring my A-game tomorrow 🙂
Hey! Its not cheating when you didn’t know- and yes, I’m aware that I’m citing ignorance as a good excuse! I’ve never been on a GHD where touching the ground was even an option bc I’m so short. Now that I’ve had my mini-lesson on full ROM and choosing the appropriate setting to reach said full ROM, I’ll never cheat on GHDs again! 🙂
And PS, it was glorious for the 2 1/2 seconds when I thought I’d actually beaten Bobby on a WOD. Another day, Noyce. Another day.
Bobby…..can u put the optional KB/GHD WOD on the whiteboard so that it can be posted?
Jeremy
Yessir
Botched this one from the get go.
295-315-325-325-…fail…-fail…eventually dropped down to 225 and rested 30 seconds and finished it off. Should have started lighter and warmed up more. Ugh. At least I looked good in my new kicks! Thanks Bobby!
Congrats, Audra! Hot damn, good two days to be back at CF515! I did the 2×10 with 15, 20 and 25#, mostly working on form. Looking forward to adding more weight the next time we do DL’s. Thanks Bobby for the form instruction.
Also, did the alternate WOD, AS RX’d (that’s big for me). It took me 12 minutes, but I kept getting distracted by observing rope climbs, ring dips, and cute toddlers.
I have to say, what first appealed to me about CF515, and still does, is the family atmosphere. That little blondie kid made me giggle upside down on my 3rd set of 20 GHD’s. 🙂
Will there be January goals?
I’ve got at least 10 I want to work on so my vote is in for January goals! This time we need more video when people accomplish them!
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