10.11.2009

W.O.D. 10.12.09
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups

Strength:
Clean and Jerk
1-1-1-1-1
(go heavy!!)

Quote:
Riches don't make a man rich, they only make him busier.
-Christopher Columbus

Results:
Chris T. 35# 17:20
Cate 75# 16:04
Kara 35# 17:18
Kelsey 50# 15:57
Kevin 65/60# 25:10
Han 75# 24:19
Kit 115/70KB 13:58
Dan 95# 14:21
Jerry 95# 26:22
Rob 115# 19:52
Joe A 115/70KB 26:43
Laura 60# 18:14
John K 85# 21:10
Granny 10-1/1-10 35# 25:40
Cheri 65# 24:14
Kristen 45# 19:15
K. Ditty 45# 24:14
Chris P. 115/70KB/C2B 18:40
Liz 55# 25:53
Shawn 115# 25:57
Jeff 115# 19:25
Cindy 50# 21:41
Mike F. 115# 20:38
Miranda 75# 21:29
Jim C. 115# 26:24
Lisa 75# 16:54
Squat Cleans
Steph 35# 23:17
Gina 35# 19:14
Megs 50# 19:29
Nikki 45# 15:39
JZ 65# 15:56
Mike B. 115/70KB 24:07

Level 2 WOD:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Clean and Jerk 115/75
KB Swings 35/55
Pull-ups
Every time you "rest"/put the bar down 5 burpee buy in...

Results:
Aimee 31:45 (5 Burpees)
Sam 46:23 (30 Burpees)
Jason 51:38 (55 Burpees)
Swine 46:31 (45 Burpees)
at

11 comments:

  1. RayOctober 12, 2009 at 5:26 PM

    Did this at home:

    Strength:
    3X10 200# Bench Press
    3X10 R/L 35# KB Press

    10-9-8-7-6-5-4-3-2-1
    35# KB Squats
    35# KB Swings
    KTE's
    14:56

    500M Row 1:38

    ReplyDelete
  2. MegsOctober 12, 2009 at 7:39 PM

    Thank you, Evan, for coming to my rescue with a 25lb KB!!!

    ReplyDelete
  3. NikkiOctober 12, 2009 at 8:23 PM

    Way to fight thru tonight Megs. But next time take a rest day crazy girl!!! Hope you're feeling better.

    ReplyDelete
  4. AnonymousOctober 12, 2009 at 8:44 PM

    Hey Evan, what is the name of the farm u go to, for meat again?

    ReplyDelete
  5. MegsOctober 12, 2009 at 9:24 PM

    Thanks, Nikki!! I will need to get persmission for rest days. Dont be puzzled if you get a text asking if it;s ok!!!

    ReplyDelete
  6. NikkiOctober 12, 2009 at 9:43 PM

    Haha, ok. I will write you a permission slip :)

    ReplyDelete
  7. c wissOctober 12, 2009 at 10:30 PM

    Great workout tonight, and great coaching on the C&J, thanks for letting me stop in. I will definitely keep reminding a few friends who live/work in the area to check you out.
    - cheri

    ReplyDelete
  8. EvanOctober 13, 2009 at 6:37 AM

    Steph,
    I put a few small brochures for Hendricks Farms on the table at the box.

    ReplyDelete
  9. Jen S.October 13, 2009 at 8:16 AM

    did this at the hotel:

    run a mile

    10-9-8-7-6-5-4-3-2-1

    clean & jerks using 2 20lb dumbells
    40# dumbell swings
    push ups

    50 sit ups

    I didn't have a stop watch and didn't realize where the clock was until i was halfway through so i didn't time it.

    tried to make a ghetto pull up bar with the lat pull down bar in the gym here, but that was unsuccessful! :(

    can't wait to see everyone next week!! i miss the box...it's not fun working out to elevator music and the weather channel by yourself.... lol

    ReplyDelete
  10. Aimee LyonsOctober 13, 2009 at 8:53 AM

    Cheri and Kelsey- Welcome to CFKoP, it was great having you!

    Jen S. and Ray- Way to keep up with the away from the box wods...Jen S. just the thought of you trying to rig up the lat pull down machine and turn it into a pull-up bar is my vision of the day..hilarious! Too bad it wasn't captured on film.

    Great job on this WOD everyone, especially the guys who fought with the 70LB Kettlebell...Kit, Chris P. Mike B and Joe A.!

    ReplyDelete
  11. Chris P.October 13, 2009 at 1:11 PM

    thanks Nikki and Swine for staying and pushing us!

    ReplyDelete