7.17.2011

W.O.D. 7.18.11


Summer Sledding

800 M Run
21 2-fer WallBalls (14#/20#)
21 DB Step-ups (25#/45#)
400 M Run
15 2-fer WallBalls (14#/20#)
15 DB Step-ups (25#/45#)
200M Run
9 2-fer WallBalls (14#/20#)
9 DB Step-ups (25#/45#)

*Box size for the step up is 20"/24"

Mobility Monday:
Shoulders! Today we'll work on how to "reset" the shoulder, and how to look at and fix internal rotation problems. This work will help keep soreness down and help in the Olympic lifts. Join Jeff at 6:30PM tonight.

Community Notes:
Welcome back Coaches Plentus and Pappas!!!!

Check out the Spartan Race & The Partner Throwdown
...both occurring on September 10th.

Quote:
"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty

Results:
Tom S 24:32 (20",DC)
Jay E 24:10 (21")
Mike P 19:55 Rx
Cline 20:25 (25#DB)
Karen 22:00 (10#WB,StepUps)
Laura 18:35 (DC 2-fers)
Tom H 21:38 (40#db,14#WB)
Steph J 19:57 (20db,6#wb)
Joy 19:41 (15#db, 14#wb)
Victor 21:46 (30#db, 14#wb)
Ciera 25:12 (15#db,8#wb)
Tim P 15:32 Rx
Rachael 21:38 (10#/21")
Gina 21:15 (10#/18#)
Brendan 19:29 (14#/35#)
Becky 21:20 (12#/15#/17")
Shawn 19:20 Rx
Lizzie 19:55 (10#/20#)
Steph E. (19:38 (8#)
Kate 15:37 Rx
Chris T. 17:37 (10#/35#)
Flounder 19:41 (12#/25#/20")
Tim H 22:50 (14#/35#/25")
Terri 21:24 (8#/15#/17")
Olan 23:46
Kathleen 18:50 (8#,20#,21")
Dorothy 20:43 (10#wb)
Brian R 19:07 (20#,40#,25")
Travis 16:13 (17" 45,15)
Joe C 12:45 (10#20# 24")
Alex T 17:30 (20,40,)
Rob Ph 21:00 (21",40#)
Aislinn 17:11 (6,15,21")
JZ 21:55 ((14# 35#)
Jeff H 22:15 ( 20,35# 24")
Jen K (17:53) 6# 15 17"
Becca 21:10 (10# 15# 20")
Mike T 17:28 ( 25" 40# 25/20)
Josh 16:17 (24" 20# 30#)
Mike F 21:40 (21")
Arin 23:20 ( 8/6wb 20/10)
Kevin B 20:55 Rx
Rob 18:20 Rx
Kristy 22:59 (8#,10# 13:)
Sam B 16:48 Rx
Bonnie 19:40 (10#,15#,13" row)
Randy 23:45 (8# 20# 20")
Jp 20:20 (14# 20# 25")
Kristin T 15:00 Rx
Danny 15:47 Rx
Justin 19:30 Rx
Jess S 23:13 scaled
Erika 23:19 (8# 21")
Charles 22:30 (14# 25# 25")
Diego 18:49 (15#wb 35#db 20")
Kristin Sb 19:48 scaled
Nathan 22:10 scaled
Nick 18:26 (14# 35# 20")
Dan B 17:39 (14# 30# 21")
at

13 comments:

  1. ClineJuly 17, 2011 at 10:30 PM

    Not sure exactly what this guy has to do with wall balls, but I'm game.

    ReplyDelete
  2. MirandaJuly 17, 2011 at 10:56 PM

    Anyone want to do that Spartan Race? Looks fun!

    ReplyDelete
  3. Mike PJuly 18, 2011 at 5:47 AM

    . . . . FYI, if anyone feels so inclined, I'm doing a GoRuck Challenge on 11th September @ 12:00a in New York City. Next classes in our area (Philly, to be precise) are November 5 & 6.

    ReplyDelete
  4. DorothyJuly 18, 2011 at 9:14 AM

    FYI: I just signed up for this 5K race in Eagleville on Aug 6th. It's to honor Marc Small, who went to school with Olan and has a Hero WOD named after him (Small: http://www.crossfit.com/mt-archive2/007687.html).

    http://www.lowerprovidence.org/documents/PR-2011OnYourMarcRegistration.pdf

    The race benefits an organization started by Marc's fiance that helps children with speech disorders called Small Steps in Speech. Olan and I participated last year, and it was a great race with a very cool environment. We both PR'd.

    ReplyDelete
  5. ClineJuly 18, 2011 at 9:49 AM

    FYI, DIY Kettlebell for $10.

    ReplyDelete
  6. TPJuly 18, 2011 at 11:30 AM

    7am'fer Results

    Tom S 24:32 (20",DC)
    Jay E 24:10 (21")
    Mike P 19:55 Rx
    Cline 20:25 (25#DB)
    Karen 22:00 (10#WB,StepUps)
    Laura 18:35 (DC 2-fers)

    930am-fers

    Tom H 21:38 (40#db,14#WB)
    Steph J 19:57 (20db,6#wb)
    Joy 19:41 (15#db, 14#wb)
    Victor 21:46 (30#db, 14#wb)
    Ciera 25:12 (15#db,8#wb)

    ReplyDelete
  7. Mike PJuly 18, 2011 at 1:55 PM

    Holy Crap! That was brutal, in a beautiful way.

    ReplyDelete
  8. Joy NJuly 18, 2011 at 2:55 PM

    I only used a 10# medicine ball

    ReplyDelete
  9. UnknownJuly 18, 2011 at 3:39 PM

    Dorothy - Did that last year. It's a good one.

    ReplyDelete
  10. NinaJuly 18, 2011 at 4:02 PM

    Whats a 2-fer..I'm sad I missed this one :( and Saturdays..I always miss the cool oness wah

    ReplyDelete
  11. JeffJuly 18, 2011 at 4:09 PM

    Nina, a 2-fer wall ball is when you do the squat, fire the ball up to the target, and while it's in the air you do another squat, then catch the ball for the next rep. You get 2 squats per wallball. Very spicy!

    ReplyDelete
  12. JeffJuly 18, 2011 at 6:59 PM

    5:30 Sweat-maniacs (wall ball wt/kb weight/box size):

    Tim P 15:32 Rx
    Rachael 21:38 (10#/21")
    Gina 21:15 (10#/18#)
    Brendan 19:29 (14#/35#)
    Becky 21:20 (12#/15#/17")
    Shawn 19:20 Rx
    Lizzie 19:55 (10#/20#)
    Steph E. (19:38 (8#)
    Kate 15:37 Rx
    Chris T. 17:37 (10#/35#)
    Flounder 19:41 (12#/25#/20")
    Tim H 22:50 (14#/35#/25")
    Terri 21:24 (8#/15#/17")

    Great job everyone, way to stick with it through a lot of humidity! And welcome back Steph Ellis!

    ReplyDelete
  13. TPJuly 18, 2011 at 7:52 PM

    430pm
    Olan 23:46
    Kathleen 18:50 (8#,20#,21")
    Dorothy 20:43 (10#wb)
    Brian R 19:07 (20#,40#,25")
    Travis 16:13 (17" 45,15)
    Joe C 12:45 (10#20# 24")
    Alex T 17:30 (20,40,)
    Rob Ph 21:00 (21",40#)
    Aislinn 17:11 (6,15,21")
    JZ 21:55 ((14# 35#)
    Jeff H 22:15 ( 20,35# 24")
    Jen K (17:53) 6# 15 17"
    Becca 21:10 (10# 15# 20")
    Mike T 17:28 ( 25" 40# 25/20)
    Josh 16:17 (24" 20# 30#)
    Mike F 21:40 (21")
    Arin 23:20 ( 8/6wb 20/10)
    Kevin B 20:55 Rx

    630 Rob 18:20 Rx
    Kristy 22:59 (8#,10# 13:)
    Sam B 16:48 Rx
    Bonnie 19:40 (10#,15#,13" row)
    Randy 23:45 (8# 20# 20")
    Jp 20:20 (14# 20# 25")
    Kristin T 15:00 Rx
    Danny 15:47 Rx
    Justin 19:30 Rx
    Jess S 23:13 scaled
    Erika 23:19 (8# 21")
    Charles 22:30 (14# 25# 25")
    Diego 18:49 (15#wb 35#db 20")
    Kristin Sb 19:48 scaled
    Nathan 22:10 scaled
    Nick 18:26 (14# 35# 20")
    Dan B 17:39 (14# 30# 21")

    ReplyDelete