Monday, February 20, 2012

Sharon lifts the big plates!

• Warm Up
• Strength Work (1R@95%)
• 5 Rounds of:
  5 Power Cleans (135 pounds)
  20 Double Unders
• Stretch!

Comments

[T5]

WOD 1
Josh
7:26

WOD 2 rx'd
2:43
Last round rope got caught on bar. Still wouldn't have caught the 1-armed dunbarian.

[Karen]

Warm up

Squats to 105 ( big reset continues )

WOD 5 rounds

5 power cleans 75#
20 du

5:10. Really wanted 5 min. Next time gadget.

Great work sticking to the double unders Jessica!

[Mike C]

WU x 1

Daily Front Squats to 225

Squat to 240 x 5

WOD:

5 Rounds of:
5 Power Cleans (135 pounds)
20 Double Unders

7:10

Did the first round as RX'd then switched to SU's. I'd still be there. Great work Jessica to stick with it.

Awesome work by everyone again! Just a typical morning.

[Mike C]

Just noticed that there are only 13 of us registered for the open this year....that's pretty good, but not awesome!

For those who are thinking about it and think that they will suck so they won't do it....welcome to my world!!!! Seriously though, it's about competing; against yourself, your friends and about 30,000 other people who want to test themselves.

There are lots of goals to be set.....my goals last year were to do everyone WOD as RX'd...and I did. As well, I wanted to finish in the top 10000 in the world. I smoked that one. 8,333 baby!!!! This year I am definitely in the top 8,000.

Anyways, enough of the babble, if you are thinking about doing it, do it! It's fun, it's tough, but trust me, you want to be there for the last WOD. You won't believe the passion and support from our gym members! Sign up and join the team! What's $20?

http://games.crossfit.com/team/1189

See you all there.

[Tricia]

CFWU x2

Squats to 130
Failed again at 130. Time for a reset.

WOD
5 rounds of:
5 power cleans (50#)
20 double unders
7:31
This was brutal in the sense that I couldn't skip at all. I found the long rope too long and the short rope too short. Somewhere in between would be nice. After the second round I switched to the small rope as there seemed to be too much slack with the long one. I made out better with the small rope but I was hunched over and was barely gripping the rope. F#$K!!!

[René]

CFWU x 1

1R Squats to 260

5 Rounds of:
5 Power Cleans (135 pounds) - sub 95
20 Double Unders

5:34 - This winded me more than expected - great way to start the week.

Awesome effort all. Tricia, you we're so close on the squat - you'll have these after this reset no problem.

René

[Hydie]

Squats to 125 lbs...failed again and only got 3 reps on the last set. I'll do a reset when I get back from Florida!

WOD:

5 Rounds of:
5 Power Cleans (45 lbs)
20 Double Unders (sub's with single unders)

5:21

[CindyMac]

CFWU x 1.5
Squats (box x 5): 75-90-105-115-125-135

WOD: 5 rounds of:
5 Power Cleans (#60)
20 Dbl Unders (stuck with them...managed to string up to about 8 together but these were far from pretty. :) Most were 2-3s.)
Time: 8:19

Stretch

[JF]

I'm not doing the Games this year. Not interested in finding out where I stand in the region or worldwide (don't need to spend the $20+ to figure out there is a boatload of people in better shape then me). Might do some of the workouts with members, but wouldn't consider it more than just another WOD. I'm training to be a stronger version of me. Would rather not be comparing myself against others.

Will make myself available to judge others submission though

[John M]

Well said Mike! It is a great experience no matter where you finish. Except spending 10 minutes trying to get damn bar overhead. Actually wasn't too bad.

Squat rebuild. 5 reps ....175. Groin Still tight!! Better than a month ago though. So progress.

WOD 5 rounds
5 power cleans (135) subbed 95 as I thought, for some reason, that there was a clean in this and groin was tight. Da! Should have gone up in weight. 3:43?

Did some front squats, 3 reps up to 130. Feel good except wrists. Need to tape wrists. Hoping these might help me rehab groin. Have great day all.

[Chris Dunbar]

Squat 330lb x 5, felt good but not nearly as good as Darren's big squat

WOD
5 power cleans (1 arm cleans with 2 pood kettlebell)
20 double unders
2:31

Beat T5 if you forget about the fact that I was cleaning about 55% of the 135lb he had on the bar. Still it was close, I like a good race for the finish, we all push a little harder. Tried some power cleans earlier and they felt good, but I didn't want to chance doing 25 of them in a wod when my form would probably get shitty.

Good class this morning, Thanks Jane
Chris

[Sharon]

wu x 2

box squats to 80 x 5 (getting closer to where I was without a box)

WOD 5 rounds of
5 power cleans (45)
20 double unders (subbed 60 singles)

5:50

Fast, fun WOD. A good day.

[Sandy]

WU x 2

Squats to 235

WOD:

5 rounds of:

5 power cleans (subbed box jumps)
20 DUs (x3 SUs)

5:18

I am gauging interest in going curling some night? It's about $15 a person for 2 hours. Let me know and I can organize something if there is enough interest. So far we have 4/5 interested.

[Christina]

CFWU x 2

Squats up to 125 lbs ... last rep was hard, will redo them next week. I blame it on the cold :)

WOD:

5 Rounds of:
5 Power Cleans (50 pounds)
60 SU

in 4:41 ... I had set myself a goal of 5 min so was happy to get it under that. Also hit myself in the mouth while doing cleans, one of those days where it would have been better to stay in bed haha.

Great work nooners.

[Liette]

Warm up x2

Squats up to 105
60x5
70x5
80x5
90x5
100x5
105x5

Felt great!!

WOD

5 rounds of:

5 power clean (30). Getting the power clean under control still need lots of practice
60 single unders

Time: 6:55

Great workout nooners!!!!

[Carri]

squat 5 x 145 still building in squat rehab

WOD: 5 rounds of
5 box jumps (with 6 plates)
60 SU, I like the new ropes a lot...I can kinda skip now!!

5:49

Have a great day everyone :)

[Al]

Dropped in for daily front squats to 240X1 (PR)

[Elvira]

CFWUX1.5 –new kettlebells will take some getting used to, but they sure are pretty.
Squats to 165
90x5
110x5
130x5
145x5
155x5
165x5—glad I made this. After a week away, I was not sure. Nice working with you Wonder Woman and DU Queen.

WOD: 5 rounds of :
5 Power Cleans at 70#—which I still don’t do right.
20 DUs, subbed 60 singles
Time 6:17, but I did 6 rounds. I was counting wrong. See Anthony, Yankees simply can’t count.

Great to be back after a week away!

[Peta]

Squats (x5, on a 12” box) – 70, 85, 95, 105, 115, 125
Took it easy today after a weekend of skiing and lots of car travel.

WOD – 5 Rounds
5 Cleans (65lbs)
DUS

9:06

Rotator cuff didn’t say boo – yay! And in the last two rounds, I did all the DUs consecutively rather than DU-SU-DU (broken but consecutive). They are coming! Like the new ropes… speedy!

DU and chin-up practice. 9 consecutive DUs – PR! (BTW Elvira, I only ASPIRE to be the DU Queen. Natasha is the true DU Queen.)

Nice work everyone! There was a few F-bombs let out during this WOD – the culprits shall remain nameless. ;-)

[Lana]

Squats (125#)
70,85,95,105,115.125x5
WOD
5 Rounds of:
5 Power Cleans (70#)
20 DUs (60SUs)
4:36
Nice working with you Elvira and Peta!
Great work today nooners!

[Andrew "The Paleo Guy" Trevors]

CFWU x 2

Squats
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5 *PR

WOD: 5 Rounds of
5 Power Cleans (65#)
20 DU

Time: 6:24

[Adam (Krimpie)]

Uh, anyone,anyone know how to do DU's without looking like an eel on crack?

[Elvira]

Forgot to say, GREAT picture Sharon!

[Juanita]

Looking good Sharon,

Till tomorrow.....11am

[Pat3]

CFWU

Squats
145,175,205,235,250x5 265x2
Wasn't feeling right doing doing squats, legs were shaking when lowering....didnt seem like a good sign. New time.

Didn't do WOD, did some clean and jerk practice.

Shoulder Press
70,85,95,105,115,125x5
Last one felt heavy but I got them all. Failed 3 times on this before reset. Who would have guessed that doing what the coaches say actually works :)

WOD
5 rounds
5 Power Clean 135lbs
20 Double Unders
3:42

Not sure if anyone else let some fly, but I may be one of the culprits Peta was refering to.

Afterwards i worked on some hang cleans with 135lbs, noticed form started going to shit in 4th/5th round of WOD.

Dr Bainbridge, wrist feels a bit better but still sore. Maybe i need another appointment :)

Have a great day everyone

[Sharon]

Thanks Juanita and Elvira--and, yes, tomorrow!

[Pat3]

Anyone who's spent some time at a globo gym should find this funny

http://www.johnphung.com/blog/1582/commercial-gyms-the-gentlemens-rant/?utm_source=feedburner&utm_medium=twitter&utm_campaign=Feed%3A+JohnPhung+%28John+Phung%29

[Jodi]

Jodi (F/33/119)

Warmup + Mobility Drills

Squat
135x1
165x1
195x1
225x1
255x1
280x1
300x1

Bench Press
85x2
100x1
115x1
130x1
145x1
155x1

5 Rounds of:
10 Situps
20 Double Unders

Time: 3:06

Fun day!!

Nice squat PR Sha Nay Nay. And Nice Jerk PR Jane. Thanks for the spots girls.

[Anthony]

Anthony (M/33/168)

Squat
135x2
225x1
315x1
405x1
465x1
525x1
555x1

Bench Press
135x1
185x1
225x1
275x1
295x1
315x1

Squats were rough. Having some descent issues. Hope this corrects soon ... Nationals are getting close! Bench felt solid.

Elvira - hahaha, I knew it! :P

[Sha Nay Nay]

squats to 255 (pr)

Wod 5 rnds
5 power cleans 95lbs
20 double unders
5:56

Went a bit lighter than I usually do for power cleans my wrist has been giving me some grief but it still felt good to go throught the motions. I need some yoga tonight for sure.
Nice work today crew! super prs Jodi and Jane totally motivational for sure! And T nice work ethic fighting through it even tho it hurts. yay cff.

[Terry]

Warmup

Squats to 235 felt good although I was slow. Thanks for letting me use your belt Tony.

5 Rounds of:
5 Power Cleans (105 lbs)
60 Single Unders
Time 6:24 Minutes

Stretch

I lke the new time clock

[Kelsey]

Warmed up
Box squat up to 115x5 (PR!)
5 rds of 5 KBS & 60 SU's - <4min
stretched

[TimR]

Warm up

Squat (box) to 165

5 rounds of
5 power cleans 90#
20 double unders
4:43

Great work everyone!

[Jason]

Squats (1r@95%) PM 375
195,230,265,300,335,355

5 Rounds of:
5 Power Cleans (135 pounds)
20 Double Unders

3:00

Nice work tonight Chad and R2D2.

[Rashmi]

AM: Run - short intervals, 6 x 400m. Actually starting to feel... dare I say it.. 'good' ;P

Followed by a LONG day.. meetings at the Nursing Home in Perth Andover. Nursing Home visits always put a whole new perspective on life. Looking forward to getting back in the gym tomorrow!

[T5]

Good job Sr.

[R2D2]

5 Sets(25#vest):
7 chinups
8 dips

Air Squat 5X5
- Physio approved, big things.

WOD(rxd): 8:35
- Slow and steady wins the race. Despite all my cursing during this one I did hear/appreciate all the kind words of encouragement, plus RJs comments. Good communtity this CCF.

[R2D2]

After much deliberation, I have decided to sign up for CF Games tonight; Fuck It. I dont know when my surgury will be, and I dont know what stupid AMRAPs will be presented this year, but i figure Ill be able to do 2-3 of the WODs.

It would be good to see more people from our gym participate.

[Rob]

Warmup x2
23 pull ups throughout the night. Got my 10 in again in first warmup

Squat
5x95,115,135,150,165,175
Felt awesome. Lots of foam rolling between sets helped with my usual tight spot. Will be at body weight next week. Only a few weeks away from PR land, and 4 big boy plates *pumped*

5 rounds
5 power cleans 75#
20 double unders
6:17

2nd WOD in a row where double unders felt good. Managed to string 12 consecutive in round two. I hope that streak keeps up. Lots of coaching from Jodi on the power cleans, and they finally came together in round 5. I may have hit my chin once or twice.
Another great night

Nice work R2.

[Andrew Albert]

Daily Squat 295lbs

Press x 5
Up to 130lbs

WOD

subbed 2pood KB Swings

2 something.

Way too short.

Nice work Drew and congrats on the Air Squats.

[Jason]

We were talking about that tonight Drew. I think it was Chad who said he wouldn't be surprised if you entered. I figured it was just a matter of time before you went fuck it and signed up.

[Olivier]

Squats (build to 195)
-felt good, need to keep that chest up though

WOD:
5 Power Cleans (135 - sub 95)
20 double unders (sub singles)
time: 5:23

-Power Cleans felt great. A little light but felt like every rep was good
-Just couldn't get the double unders tonight, I'll try the shorter rope next time.

[Kim]

CFWU x 2

Squats to 135 x 5. Starting to catch up from my long reset.
Nice lifting with you Bernadette!

WOD
5 Rounds of:
5 Power Cleans (65#) - felt good
20 Double Unders - love the new ropes

Time: 5:12

Congrats on the PR's today!

Nice pic Sharon!

[J2]

Good showing Sr!

Glad your coming for the ride R2D2.

[LE Mike]

Mike (M/30/180)

Squat 5RM
185, 220, 255, 290, 315, 335 x 3 F

WOD:
5 Rounds of:
5 Power Cleans (subbed 95 pounds)
20 Double Unders
Time: 2:11

Don't like making excuses... I should have had all 5 reps tonight (squat). Next week.
First time doing cleans since December, so decided to go light. Wrist held up :)

Nice work people!!

[R2D2]

Thanks Jay.

Sr, I figure if Im able to participate on the last one it would be a great oppurtunity to bust out my "ultimate asshole" warrior wear t-shirt. I just know you'll be so proud!

[Bernadette]

cfwu
squats to 125 X5
Nice work with the big plates, Kim!
WOD
5 Rounds of:
5 Power Cleans (45#)
20 Double Unders (60 su's)
6:29 ( a little too relaxed on this WOD - methinks!)
Great start to the week as always.
Thanks Coach Heidi!

[Jane]

CFW
Squats
reset up to 195lbs

WOD
5 Rounds of:
5 Power Cleans 120
20 Double Unders
5:01

Split jerks from the rack
build up to 1x154 PR

Pretty solid squat, Jodi!! "Kick Ass"
Congrats on your 255 squat, Naomi :)