12.14.2010


Twins!?
(like Ahhnold and Devito...oh no It's Peterson and Jay E.)

W.O.D. 12.15.10

Jay E's "Its only 55 reps"
10-9-8-7-6-5-4-3-2-1

275#/185# Deadlift
Sandbag Burpees
Wall Balls 20#/14# to 9ft/10ft targets

Birthday:
Happy Birthday Mike F! Enjoy your day!

Quote:
True success is overcoming the fear of being unsuccessful.
-Paul Sweeney
Results:
6AM Rise-'n-shiners
Mike S 29:48 (135/12)
Howard 22:45 (135/14)
Aimee 21:05 (Rx)
Kristin T 18:28 (125/14)
Kathleen 22:59 (95/12)
Melinda 24:49 (Rx)
Tim G 25:35 (225/20)

Nooner
Mike V 13:58 (Rx)
Donkey 19:37 (Rx)
Sheng-Ching 26:58 (135/12)
Karen 21:40 (125/10)
Sarah S 13:02 (63/8)
Deb 17:36 (145/14)
Olan 18:28 (245/20)
Kara 16:55
Cate 15:15 (Rx)

4:30 Early-Bird Specialists
Kevin 20:30 (Rx)
Will 22:20 (225/135/20)
Rob Ph 19:46 (Rx)
Mike F. 18:58 (Rx)
Tim P. 22:30 (Rx)
Denise 18:29 (115/12)
Brian R. 18:34 (200/20)
Jackie 20:34 (135/12)
Gabe 20:40 (185/20)
WestWood 21:18 (205/25)
Andrea D. 13:58 (65/10)
Andi Z. 14:28 (65/10)
Christina 15:56 (35/6)

5:30 and 6:30 "Jay E. is the Devil"
Flounder 22:23 185/14
Ditty 24:10 145/14
Vinny 19:25 Rx
Sandy 19:42 105/8
Vincent 20:50 Rx
Jay E. 18:29 Rx
Conn 18:55 205
Sam B 15:57 225
Jerry 23:28 Rx
Laura 14:57 135
Paul 24:44 135
Granny pukie :(
Rachael 21:17 95
Cline 25:09 145
Borden 19:44 235
Jess C. 25:16
Charles 25:04

WOD Photos:

Andrea and the Lululemon girls come out to CrossFit! Oh...and I heard some great news, there will be a NEW Lululemon store in KoP next Spring!
Denise-rocking some great Deadlift form all WOD long!
Will visiting from Vermont!
Birthday boy - Mike F. creates some extra work for the 4:30 crew- 35 burpees to be exact!
at

16 comments:

  1. NikkiDecember 15, 2010 at 7:20 AM

    6AM Rise-'n-shiners
    Mike S 29:48 (135/12)
    Howard 22:45 (135/14)
    Aimee 21:05 (Rx)
    Kristin T 18:28 (125/14)
    Kathleen 22:59 (95/12)
    Melinda 24:49 (Rx)
    Tim G 25:35 (225/20)

    Mike S - way to push through a really difficult WOD. I think those last 5 rounds you learned a whole new meaning of "intensity." It was motivating to watch! Keep up the good work

    Aim and Melinda - great job on the Rx, it was no joke today with 185# DL!

    All around great work today; way to wake up and hit this WOD full speed!

    ReplyDelete
  2. MelanieDecember 15, 2010 at 8:14 AM

    Happy birthday Mike Fab!! I hope you have a great day my friend!!

    ReplyDelete
  3. DorothyDecember 15, 2010 at 8:48 AM

    First: Happy birthday Mike. I don't get to work out with you very often, but it is a pleasure whenever I do. You are great to be around.

    2nd: I have a question about strategy on strenth training days. I noticed yesterday during Front Squats that some people would keep going even though they failed, and 1 person even kept going up in weight. For me, I failed on the 3rd set, tried again on the 4th set, and never even attempted a 5th set because I thought I had lost it. What's a good strategy for strength days? Should I keep trying at a weight I failed at? Should I go up or down 5 lbs and try again? Should I just walk away and live to fight another day? I definitely don't think I should quit until I fail, but I am unsure of what to do on days where I fail early.

    Thanks,
    Dorothy

    ReplyDelete
  4. Aimee LyonsDecember 15, 2010 at 9:37 AM

    Dorothy- In short...the goal is to complete all the work sets. 5 sets of 3 reps each in the case of yesterday...if you fail on your third set, drop weight and continue for the remaining two/three sets. For example, yesterday I worked at 95/115/135/155/165x1(fail on attempt 2/3)/160x1(fail on attempt 2/3)but I finished out three more sets of three at 135 to get the volume.

    I'll be at the box for the 4:30 today & I know you get there early if you want to chat some more about it.

    Aimee

    ReplyDelete
  5. JZuckDecember 15, 2010 at 9:49 AM

    Happy Birthday Mike! I hope its a greta one!

    ReplyDelete
  6. Chris P.December 15, 2010 at 10:01 AM

    Happy birthday Mike Fab, your determination is unmatched. In short, you rock!

    ReplyDelete
  7. Tim PDecember 15, 2010 at 10:06 AM

    Happy Birthday MIKE!
    Keep up the great dedication, and intensity, love it.

    ReplyDelete
  8. TPDecember 15, 2010 at 1:33 PM

    Nooner Results

    Mike V 13:58 (Rx)
    Donkey 19:37 (Rx)
    Sheng-Ching 26:58 (135/12)
    Karen 21:40 (125/10)
    Sarah S 13:02 (63/8)
    Deb 17:36 (145/14)
    Olan 18:28 (245/20)
    Kara 16:55

    Mike V crushed it, Donkey mastered the heavy weight like a ninja.
    Karen and Sheng-Ching way to really stick it out and keep up the intensity thru the last reps. and Schwags, I like the really solid deadlift improvement over last week.

    ReplyDelete
  9. DorothyDecember 15, 2010 at 1:34 PM

    Aimee,
    Thanks, that's exactly what I needed to know. I think I get it. So, even if I fail, I should do whatever necessary in order to get the volume in even if that means dropping the weight.

    I went to Yoga today, so I won't be at the box today. I am trying to find balance in my training so I can beat Olan again.

    ReplyDelete
  10. Aimee LyonsDecember 15, 2010 at 2:18 PM

    Dorothy-I'm glad to see you are working and very focused on your goal.

    ReplyDelete
  11. donkeyDecember 15, 2010 at 2:24 PM

    Happy birthday, Mike Fab!! Enjoy your special day!

    ReplyDelete
  12. donkeyDecember 15, 2010 at 2:26 PM

    btw..Jay E...this was murderous. i got to round 6 or 5, forget which, and said, "I'm never going to be able to finish this WOD". nice brutal WOD!

    ReplyDelete
  13. P. LentusDecember 15, 2010 at 7:42 PM

    5:30 and 6:30 "Jay E. is the Devil"

    Flounder 22:23 185/14
    Ditty 24:10 145/14
    Vinny 19:25 Rx
    Sandy 19:42 105/8
    Vincent 20:50 Rx
    Jay E. 18:29 Rx
    Conn 18:55 205
    Sam B 15:57 225
    Jerry 23:28 Rx
    Laura 14:57 135
    Paul 24:44 135
    Granny pukie :(
    Rachael 21:17 95
    Cline 25:09 145
    Borden 19:44 235
    Jess C. 25:16
    Charles 25:04

    ReplyDelete
  14. Mike FDecember 15, 2010 at 10:02 PM

    Thanks for the birthday wishes and to those at the 4:30 class for doing an extra 35 burpees. Loved spending part of my B-day with my Crossfit family. Not only tha,t two of my gifts from Gina were from Crossfit.com "Every Second Counts" DVD and a Crossfit shirt.

    ReplyDelete
  15. Steph vDecember 15, 2010 at 10:16 PM

    For the record (in case we do it again) I was at the 4:30 earlier birder/birthday burpees- i think 20:19/rx nice one jay!

    ReplyDelete
  16. Laura PappasDecember 15, 2010 at 10:52 PM

    Happy Birthday Mike! Hope you had a great day even though it was COLD!

    ReplyDelete