3 Rope Climbs
30 Kettlebell swings (55#/70#)
400M Run
2 Rope Climbs
20 Kettlebell swings (55#/70#)
400M Run
1 Rope Climb
10 Kettlebell swings (55#/70#)
400M Run
Community Notes:
Okay, I know, it's been since Chloe was born (and she's 10 months old) that the iPod was updated...It's time, No more Nasty Girls, No more Dropkick Murphys, Riot is getting a little old...I get it, the music needs a little makeover...today is the day. Please post any recommendations for a new mix. (It's on the way!) Also, don't be shy if you show up to class with a rocking mix on your iPod we will be happy to plug it in and use your music!
Read:
"CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped" by Gregory Ferenstein, Fast Company.
Quote:
"Decide the friends, mentors & leaders you want in your life, in your inner circle, and court them with emotional generosity. Make it matter."
- Gary W. Goldstein
Results:
Kristin T 14:39 (rx)
Nina 18:11 (rope pulls)
Steve Z 18:25 (row,pulls,35#)
Mike S 18:26 (45#)
Ali 14:45 (pulls,26#)
Cindy 18:06 (row,pulls,26#)
Kim G 15:33 (rope atmpts,35#)
Nicole 18:31 (DC Rope climbs,35#)
Chris T 16:33 (climbs/pulls 55#)
Charles 17:40 (climbs/pulls)
Shawn 14:16 (rx)
Kevin B 18:10 (pulls/climbs)
Becky 16:54 (35kb) rope1/2
Dan B 13:12 (45kb) ropescl
Dan G 11:56 (55kb,Russian)
Keith B 16:51 (55kb, ropescl)
Victor 15:07 (35kb) ropescl
Kyle 14:30 (45kb) Ropescl
Mike T 11:30 (55kb)
Brian R 12:10 (55#kb, pullrope)
Rob Ph 14:52 (70#, rope3pull)
Flounder 14:52 (45#, Ropepull)
Travis 15:30 (55#, fullropeclimb)
WW 17:42 (45)
Diego 16:35 (35) 1/2ropes
Karen 18:07 (ropepulls)
Sharon 21:10 (35#, ropepull)
Meg By. 13:00 (35, ropepulls)
Nick 18:18 (55#)
Jackie 15:50 (18#, ropepulls)
JZ 12:06 (45#)
Laura 13:59 Rx
JP 16:43 45/ropepulls
Clay 14:20 Rx
Steph V 16:47 ropepulls
Teri 15:14 25/ropepulls
TP 11:11 Rx
Ken 22:35 55/ropepulls
Joe A. 20:04 Rx
Rachael 16:55 35/3 climbs
Roman 12:44 55#
Mark 17:24 55/1 climb
Vinny 11:58 Rx
Kate 15:40 Rx
Sheng Ching 19:21 35/ropepulls
Ditty 23:26 35/3 climbs
Mel 21:23 45/5.5 climbs
Shoeless 14:59 Rx
Todd 13:39 Rx
Sam 10:22 Rx
Jess C. 22:08 45/2+climbs
Zach 23:27 ropepulls
Kelly 16:10 18/ropepulls
Danielle 15:15 35/ropepulls
Randy 17:47 45/ropepulls
Mahin 17:29 26/ropepulls
Golden 15:05 55#
Dianne 16:44 26/ropepulls
Lizzie 16:09 35#
30 Kettlebell swings (55#/70#)
400M Run
2 Rope Climbs
20 Kettlebell swings (55#/70#)
400M Run
1 Rope Climb
10 Kettlebell swings (55#/70#)
400M Run
Community Notes:
Okay, I know, it's been since Chloe was born (and she's 10 months old) that the iPod was updated...It's time, No more Nasty Girls, No more Dropkick Murphys, Riot is getting a little old...I get it, the music needs a little makeover...today is the day. Please post any recommendations for a new mix. (It's on the way!) Also, don't be shy if you show up to class with a rocking mix on your iPod we will be happy to plug it in and use your music!
Read:
"CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped" by Gregory Ferenstein, Fast Company.
Quote:
"Decide the friends, mentors & leaders you want in your life, in your inner circle, and court them with emotional generosity. Make it matter."
- Gary W. Goldstein
Results:
Kristin T 14:39 (rx)
Nina 18:11 (rope pulls)
Steve Z 18:25 (row,pulls,35#)
Mike S 18:26 (45#)
Ali 14:45 (pulls,26#)
Cindy 18:06 (row,pulls,26#)
Kim G 15:33 (rope atmpts,35#)
Nicole 18:31 (DC Rope climbs,35#)
Chris T 16:33 (climbs/pulls 55#)
Charles 17:40 (climbs/pulls)
Shawn 14:16 (rx)
Kevin B 18:10 (pulls/climbs)
Becky 16:54 (35kb) rope1/2
Dan B 13:12 (45kb) ropescl
Dan G 11:56 (55kb,Russian)
Keith B 16:51 (55kb, ropescl)
Victor 15:07 (35kb) ropescl
Kyle 14:30 (45kb) Ropescl
Mike T 11:30 (55kb)
Brian R 12:10 (55#kb, pullrope)
Rob Ph 14:52 (70#, rope3pull)
Flounder 14:52 (45#, Ropepull)
Travis 15:30 (55#, fullropeclimb)
WW 17:42 (45)
Diego 16:35 (35) 1/2ropes
Karen 18:07 (ropepulls)
Sharon 21:10 (35#, ropepull)
Meg By. 13:00 (35, ropepulls)
Nick 18:18 (55#)
Jackie 15:50 (18#, ropepulls)
JZ 12:06 (45#)
Laura 13:59 Rx
JP 16:43 45/ropepulls
Clay 14:20 Rx
Steph V 16:47 ropepulls
Teri 15:14 25/ropepulls
TP 11:11 Rx
Ken 22:35 55/ropepulls
Joe A. 20:04 Rx
Rachael 16:55 35/3 climbs
Roman 12:44 55#
Mark 17:24 55/1 climb
Vinny 11:58 Rx
Kate 15:40 Rx
Sheng Ching 19:21 35/ropepulls
Ditty 23:26 35/3 climbs
Mel 21:23 45/5.5 climbs
Shoeless 14:59 Rx
Todd 13:39 Rx
Sam 10:22 Rx
Jess C. 22:08 45/2+climbs
Zach 23:27 ropepulls
Kelly 16:10 18/ropepulls
Danielle 15:15 35/ropepulls
Randy 17:47 45/ropepulls
Mahin 17:29 26/ropepulls
Golden 15:05 55#
Dianne 16:44 26/ropepulls
Lizzie 16:09 35#
30 comments:
Well, it looks like tomorrow is the day I will get rope climbs. ;)
Welcome to the jungle
Anonymous - I have that, not a problem!
fighter
stronger
crazy bitch
pour sugar on me
cum on feel the noize
- Atom Smash
- Deepfield
- Five Finger Death Punch
- Rev Theory
- Rise Against
- Saliva
- Metallica
- The AC/DC
- Judas Priest
- Drowning Pool
- Disturbed
- Seether
- Nonpoint
- Adelitas Way
- All that Remains
- Avenged Sevenfold
guano apes - open your eyes
danzig - mother
tom petty - learning to fly
sister havana - urge overkill
smashing pumpkins - bullets with butterfly wings
sheryl crow - leaving las vegas
def leppard - animal
firehouse - don't treat me bad
beastie boys - no sleep till brooklyn
u2 - numb
faith no more - falling to pieces
Keane - spiralling down
wu tang clan - CREAM
depeche mode - enjoy the silence
ugly kid joe - i hate everything about you
I kinda miss the Ting Tings. ;) I think I heard that like 10 times a week the first few months I started coming to the box, and I could never listen to it outside the box without thinking how lucky I was to have found such an awesome community
Joe and Mike P: gotcha covered.
Sharon: MONSTROUS dead. Woot!!
Joe and Mike P: gotcha covered.
Sharon: MONSTROUS dead. Woot!!
The Cult - Wildflower, Lil' Devil, Born to Be Wild (remake)
Billy Idol - L.A. Woman (remake)
6:00am results
Kristin T 14:39 (rx)
Nina 18:11 (rope pulls)
Steve Z 18:25 (row,pulls,35#)
Mike S 18:26 (45#)
Ali 14:45 (pulls,26#)
Cindy 18:06 (row,pulls,26#)
Kim G 15:33 (rope atmpts,35#)
Nicole 18:31 (DC Rope climbs,35#)
Chris T 16:33 (climbs/pulls 55#)
Charles 17:40 (climbs/pulls)
Shwan 14:16 (rx)
Kevin B 18:10 (pulls/climbs)
Great effort today...those who don't yet have rope climbs got a lot closer this morning. Shawn, Kristin T and Mike S are rope climbing beasts!!!
53# Kettlebell
Chucky...good call. I miss the Ting Tings. I have no idea what remix that was on.
This one is close to the one Aim and I drew up yesterday. Watch out grip!
Styx - Lady.
I'm a little skeptical since Donkey put out a similar call for suggestions and then just did all death metal. But here goes:
Brother Ali - "Fresh Air"
Bobby Brown - "My Prerogative"
Citizen Cope - "Son's Gonna Rise"
Daft Punk - "Da Funk"
DJ Khaled - "Go Hard"
Earl Greyhound - "S.O.S"
Flipsyde - "Someday"
Go Team! - "Junior Kickstart"
The Hold Steady "Your Little Hoodrat Friend"
Ike Reilly - "Garbage Day"
King Khan & The Shrines - "Torture"
Lords of Altamont - "Cyclone"
Matthew Sweet - "Superdeformed"
MC5 - "Kick out the Jams"
Nikka Costa - "Everybody Got Their Something"
P!nk - "Raise Your Glass"
Primal Scream - "Rocks"
Q-Tip - "Breathe & Stop"
R. Kelly - Anything from "Trapped in the Closet"
Screaming Trees - "Nearly Lost You"
Sleater-Kinney - "Dig Me Out"
Slobberbone - "Haze of Drink"
Southern Culture on the Skids - "40 Miles to Vegas"
Tom Jones - "Sex Bomb"
Wale - "Nike Boots"
William Shatner - "The Transformed Man"
@ Cline . . . . I have yet to experience a Donkey Death Metal compilation . . . methinks I'll need to schedule a WOD next week accordingly.
incredibly awful music requests coming out. Just keep it the same.
Everything that anonymous hates.
:)
there is something to be said about music in the gym.
1) remember pour some sugar on me. some people hated it and it showed in your performance...constantly varied.
2) if you can hear it, work harder.
The Noon Results
Becky 16:54 (35kb) rope1/2
Dan B 13:12 (45kb) ropescl
Dan G 11:56 (55kb,Russian)
Keith B 16:51 (55kb, ropescl)
Victor 15:07 (35kb) ropescl
Kyle 14:30 (45kb) Ropescl
Mike T 11:30 (55kb)
Welcome new member Kyle, who spent the last 72days on a navy submarine. Who wants to try that?
Welcome Kyle, and thank you for your service.
As Mike P. said - thank you Kyle.
And rope burn sucks!
Everything that Jason hates.
:)
Anonymous, you get your wish. I like very little that is played but it doesn't matter to me because I never hear it once I hear go.
To experiment, I have worked out to the Barney theme song, Kids "rapping", country, and Christian rock to determine its effect. My conclusion was none because I don't hear it.
Good call w sex bomb, tom jones. Def sex bomb!
I agree with anonymous that some of these suggestions are brutal, BUT, I like Jason don't hear a thing during a workout. So whatever, pandora works fine too.
Wow...lots of input on the music! Awesome...
4 year strong - "heroes get remembered legends never die"
Underoath - "reinventing your exit"
both of these songs will add 10lbs to your bench...I'm just sayin
Okay gang, I did my best here...I downloaded some of what was on your lists and some other stuff I dug up.
I left Barney off the list!
Coaches: the playlist is titled CrossFit 2011- New
I also dumped a ton of music into a playlist called CrossFit the big playlist.
As always anyone's playlists are welcome.
430 Swingers
Brian R 12:10 (55#kb, pullrope)
Rob Ph 14:52 (70#, rope3pull)
Flounder 14:52 (45#, Ropepull)
Travis 15:30 (55#, fullropeclimb)
WW 17:42 (45)
Diego 16:35 (35) 1/2ropes
Karen 18:07 (ropepulls)
Sharon 21:10 (35#, ropepull)
Meg By. 13:00 (35, ropepulls)
Nick 18:18 (55#)
Jackie 15:50 (18#, ropepulls)
JZ 12:06 (45#)
Laura 13:59 Rx
JP 16:43 45/ropepulls
Clay 14:20 Rx
Steph V 16:47 ropepulls
Teri 15:14 25/ropepulls
TP 11:11 Rx
Ken 22:35 55/ropepulls
Joe A. 20:04 Rx
Rachael 16:55 35/3 climbs
Roman 12:44 55#
Mark 17:24 55/1 climb
Vinny 11:58 Rx
Kate 15:40 Rx
Sheng Ching 19:21 35/ropepulls
Ditty 23:26 35/3 climbs
Mel 21:23 45/5.5 climbs
Shoeless 14:59 Rx
Todd 13:39 Rx
Sam 10:22 Rx
Jess C. 22:08 45/2+climbs
Zach 23:27 ropepulls
Kelly 16:10 18/ropepulls
Danielle 15:15 35/ropepulls
Randy 17:47 45/ropepulls
Mahin 17:29 26/ropepulls
Golden 15:05 55#
Dianne 16:44 26/ropepulls
Lizzie 16:09 35#
good work everyone, welcome to Kelly for her second class, congratulations to Ken, Zach, and Golden on their first rope climbs! (if I missed you, be sure to comment!)
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