Make Up/Challenge/Skills DAY
April “COOL” Board
***Make some goals for yourself for April
– Â Justin P. – 87 Consecutive Double Unders
– Â Alyssa – 20 Consecutive Double Unders
– Â Jim M. – “Fran” in 4:56!!
– Â Lance – 135# Squat Snatch
– Â BuckShark – 265# Squat Clean
– Â Ash – 235# Clean & Jerk
– Â Justin V. – 205# Clean & Jerk
– Â Drew – 30″ Box Jump
– Â Drew – 4 Consecutive Pull Ups
– Â Travis B. – 5 Consecutive Pull Ups
– Â Travis B. – 100 Pull Up WOD with NO BANDS
– Â Caleb – 100 Pull Up WOD with NO BANDS
– Â Jeremy – 100 Pull Up WOD with NO BANDS
– Â Mindy – 200# Deadlift
– Â Meghan – 225# Deadlift
– Â Shelley – 80# Snatch
– Â Michelle – 120# Snatch
– Â Amber – 7 Consecutive Kipping Pull Ups
– Â Justin B. – Deadlift 335#
– Â Travis B. – Deadlift 325#
– Â Todd F. – Deadlift 355#
– Â Adam P. – 83 Consecutive Double Unders
– Â Rebecca – Deadlift 185#
– Â Kelsey – Deadlift 165#
– Â Julie – Deadlift 145#
– Â Melissa – Deadlift 145#
– Â Taylor – Deadlift 225#
– Â Mindy – 145# C&J
– Â Annette – Deadlift 225#
– Â Katie – Deadlift 175#
– Â Abby – Deadlift 175#
– Â Susan – Deadlift 145#
– Â Shelley – 30″ Box Jump (+ Broken Hand ;))
– Â Taylor – Jackie as Rx’d!!
– Â Tracy – 245# Deadlift
– Â Justin B. – 33 Consecutive Double Unders
– Â Kelsey – 1st Rope Climb
– Â Jon – 1st Rope Climb
– Â Drew – Cindy as Rx’d
– Â Travis B. – 1stRing Dip
– Â Howard – 1st Rope Climb
– Â Bob – 3 Consecutive Muscle Ups
– Â Susan – 1st Rope Climb
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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!
Yes, all of this. Thanks, everyone!!!
Thanks for including us! It was a lot of fun.
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.
Running Fran, rx’d: 9:42.
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.
Row/Pistols/85# Hang Clean: 17:4?. First time doing hang cleans, I really missed my legs! And 135#? Whaattt???
the not so hero version of “Manion”.
7rds; run 400/ 20 squats 135#
calls for 29 squats per round.
finished in 30:23.
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:)
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.
Very cool stuff! Here are the links:
Jennings gets the call up: http://tinyurl.com/8xg9hjy
Vaught and the First Tee: http://tinyurl.com/7bv5wzu
Dan Jennings just pitched his first inning the majors. He walked one batter but retired the other 3. What a great major league debut! I’m sure Bob and Janet will tell us all about it on Wednesday when they return from Miami.
That’s awesome!!!
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.
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!
203 squats at 135# sounds like a better way to heal a torn meniscus than surgery, haha 😉
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