11.13.2009


What is your mental approach to CrossFit?

W.O.D. 11.14.09
3 Rounds for time of:
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**

*Push Jerk may be taken from the rack.
**One leg counts as one rep.

Watch:

Video:
CrossFit Vs. Olympics ... [wmv] [mov]

Notes:
There will be NO CF Kids Class on Sunday at 11AM. Kids are welcome to do a make up class at 4:30 PM on Monday or Friday.

Tim will host a 5K run during the 12 Noon WOD if anyone is interested.

Quote:
"The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.”
-Henry Rollins
at

12 comments:

  1. Chris SNovember 13, 2009 at 10:59 PM

    Jason ~ nice number on the clean & jerk. 220 is no joke.

    ReplyDelete
  2. MirandaNovember 14, 2009 at 1:21 AM

    Good job Jason!

    Can i bring my dog on the run? We will be lagging behind...
    thanks

    ReplyDelete
  3. MegsNovember 14, 2009 at 9:19 AM

    Miranda - Last week a doggie joined and it was fine!! We ran at a really good pace (i.e I could keep up).

    ReplyDelete
  4. RayNovember 14, 2009 at 1:50 PM

    Did this at home:

    Strength:
    3X5 R/L Unilateral OHS w/35# KB
    3X10 200# Bench Press
    3X10 50# Cable Flys
    3X10 R/L Push Press w/35# KB

    Metcon:
    50 R/L 35# KB Squats
    50 Pull Ups
    100 Sit Ups

    ReplyDelete
  5. NikkiNovember 14, 2009 at 3:06 PM

    Results from today's WOD:

    Nikki 19:01 (Rx)
    Nicole 10:20 (1 round)
    Jim C 28:37 (Rx)
    Sam 12:43 (Rx)
    Mike B 23:58 (Rx)
    Beth 33:50 (35#)
    Hannah 24:45 (Rx)
    Cindy 28:00 (55#)
    Jeff 25:11 (Rx)
    Jill 32:10 (50#)*
    Ferg 23:12 (Rx)
    Mike F 25:45 (Rx)
    Jamie 28:45 (35#)
    Liz 27:40 (45#)
    Steph 36:36 (Rx)
    Hal 36:36 (45#)
    Todd 30:17 (75#)
    Raya 24:55 (15#)**
    Eva 24:30 (25#/PVC)**

    *180 extra lunges! (Oops!)
    **Scale 30 Squats, 50 lunges

    Also:
    Chris P - WOLVERINE - 58:42
    K-Ditty - WOLV Cub - 39:14***
    ***C&J replaced w/ cleans only

    ReplyDelete
  6. NikkiNovember 14, 2009 at 3:09 PM

    Thanks everyone for the opportunity to coach you all today! A special congrats to the three first-timers in the 1:00 class - Hal, Eva, and Raya. We hope to see you again soon!

    As always if you have any suggestions/recommendations/feedback for me, please send it my way! (Or talk to Aimee and she can pass it along.) Cya tomorrow!

    ReplyDelete
  7. Mike FNovember 14, 2009 at 3:18 PM

    Tim, Meg, and Nikki great job today. You guys were great coaches. Sam you are an animal.

    ReplyDelete
  8. Mike FNovember 14, 2009 at 5:13 PM

    Sean was around 22-23 minutes RX'd.

    ReplyDelete
  9. Aimee LyonsNovember 14, 2009 at 6:45 PM

    Awesome work gang! Great day here in NJ/NY! Gillian did 100 Muscle Ups in 35 minutes! What a feat, every MU was as perfect as the first!

    ReplyDelete
  10. AnonymousNovember 14, 2009 at 9:09 PM

    Yeah I second that, u guys were awesome coaches!!!

    ReplyDelete
  11. JeffNovember 14, 2009 at 9:48 PM

    Great job on the coaching Nikki, Tim and Megs. But why did you turn off the catchy spin music during the noon WOD?

    ReplyDelete
  12. UnknownNovember 16, 2009 at 2:25 PM

    Hey everyone-

    thanks for being sooo welcoming to the newbees! I had a great time & hope to return soon.

    Hal

    ReplyDelete