What do you do with your Christmas tree?
OHS and Press of course!
OHS and Press of course!
AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (35#/55#)
1 Wall Ascent (6ft/8ft)
10 Burpees
Cash out:
Reverse Hyper 3 sets of 20 reps
(compare to 7.21.11)
Mobility Monday:
IT band tightness. We'll go over foam rolling for IT bands, some reasons your IT band gets tight, and stretches to try to help relieve IT tightness. Many of us get tight IT bands, we'll give you some tools to address the problem. Meet Jeff at 5:30 & 6:30 PM.
Quote:
"Accepting oneself does not preclude an attempt to become better."
- Flannery O'Connor
Results:
Mike P rx - 8
Mark 6ft/?KB - 5
Lauren 6ft/26KB - 5
Pat 6ft/55KB - 5
Jay E 6ft/55KB - 5
Lee 6ft/35KB - 8
Hannah 35KB/wallscale - 5
Keith 70KB/ 8ft - 5 (rx+)
Jordan 35KB/wallscale - 5
Christ T. 35KB/wallscale - 5
Barb Z/ 26KB/wallscale - 5
Meg B rx - 7
Kara 35/wallscale - 5
Elyse rx - 6
Jackie 26KB/250row/10kbs/10 push-ups - 6
Travis 53/6ft - 6
Nicole Mc 26/wallscale - 5
Alexis - 26/ wallscale - 5
Kathleen wallscale -6
Arin rx - 4
Dorothy rx - 7 (1st 8ft. wall climb!!!)
Olan rx+ 70KB - 7
Jeff 6' wall - 6
Gabe - 5 :(
Brynsie rx - 7
Diego rx - 5
Tony rx - 6
Aimee rx= 45kb - 9
WW dc - 6
Shawn 6 Rx
Flounder 6 6ft.
Tidmore 7 Rx
LP 8 - 45#kb
TP 9 Rx
Denise 6 Rx
Erika 8 Rx
Jess S. 4 box
Megs 6 Rx
Tim H 5 6ft. (1st 8ft. wall climb!!!)
Rachel R 5
Conn 5
Giavonni 6
Jas B 8
Akeem 6
Justin 6
Ditty 5
Kate K 5
Christie 5
Danielle H 5
JNa 4
Alison 6
Randy 5 45#
Katie V 6
Kathryn 4
Photos:
Jackie + 1 swinging the kettlebell
Alexis with a great overhead position
Jordan over the wall for the first time!
Keith his a huge PR on the WOD
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (35#/55#)
1 Wall Ascent (6ft/8ft)
10 Burpees
Cash out:
Reverse Hyper 3 sets of 20 reps
(compare to 7.21.11)
Mobility Monday:
IT band tightness. We'll go over foam rolling for IT bands, some reasons your IT band gets tight, and stretches to try to help relieve IT tightness. Many of us get tight IT bands, we'll give you some tools to address the problem. Meet Jeff at 5:30 & 6:30 PM.
Quote:
"Accepting oneself does not preclude an attempt to become better."
- Flannery O'Connor
Results:
Mike P rx - 8
Mark 6ft/?KB - 5
Lauren 6ft/26KB - 5
Pat 6ft/55KB - 5
Jay E 6ft/55KB - 5
Lee 6ft/35KB - 8
Hannah 35KB/wallscale - 5
Keith 70KB/ 8ft - 5 (rx+)
Jordan 35KB/wallscale - 5
Christ T. 35KB/wallscale - 5
Barb Z/ 26KB/wallscale - 5
Meg B rx - 7
Kara 35/wallscale - 5
Elyse rx - 6
Jackie 26KB/250row/10kbs/10 push-ups - 6
Travis 53/6ft - 6
Nicole Mc 26/wallscale - 5
Alexis - 26/ wallscale - 5
Kathleen wallscale -6
Arin rx - 4
Dorothy rx - 7 (1st 8ft. wall climb!!!)
Olan rx+ 70KB - 7
Jeff 6' wall - 6
Gabe - 5 :(
Brynsie rx - 7
Diego rx - 5
Tony rx - 6
Aimee rx= 45kb - 9
WW dc - 6
Shawn 6 Rx
Flounder 6 6ft.
Tidmore 7 Rx
LP 8 - 45#kb
TP 9 Rx
Denise 6 Rx
Erika 8 Rx
Jess S. 4 box
Megs 6 Rx
Tim H 5 6ft. (1st 8ft. wall climb!!!)
Rachel R 5
Conn 5
Giavonni 6
Jas B 8
Akeem 6
Justin 6
Ditty 5
Kate K 5
Christie 5
Danielle H 5
JNa 4
Alison 6
Randy 5 45#
Katie V 6
Kathryn 4
Photos:
Jackie + 1 swinging the kettlebell 
Alexis with a great overhead position
Jordan over the wall for the first time!
Keith his a huge PR on the WOD
15 comments:
7am - Burpees were the worst!
Mike P rx - 8
Mark 6ft/?KB - 5
Lauren 6ft/26KB - 5
Pat 6ft/55KB - 5
Jay E 6ft/55KB - 5
Lee 6ft/35KB - 8
Nice work this morning crew!
Can anyone let me know if you find a black paracord survival bracelet at the Box. I think I left it on one of the flat benches in the front of the Box. Thanks!
http://i.imgur.com/cN3AD.jpg
Good crossfit background/mojo/motivation picture!
Mike - found your bracelet, its on the desk.
Also, fyi to anyone coming to the box this afternoon, you cannot come over either bridge, (there's a fire) roads have been blocked for about an hour. However (coming from KoP) you can turn right on to 4th street (with the WAWA) turn left at the first light, then get onto 3rd or on to Green) and then make it into the parking lot across the street and come across the road. It might take some ninja skils, but it's possible.
can someone post to the blog/FB about the traffic situation closer to 430?
Thanks!
all cleared up now Jen
Thanks Aimee! Sorry, I'm getting absent minted in my old age.
. . . . did I mention that this is one of my most favorite WODs . . . . close behind "Around the World", Filthy 50 and the one we did on 10.5.2011 which involed a whole lotta stuff :-)
Laura, I realized after I left that I never wrote down my KB scale. . . 45. Sorry!
Mike P - glad you enjoyed the WOD!!!
...also congratulations to Dorothy who scaled the 8 foot wall!
Hey everyone. I had an ice pack in the freezer that is now missing. I needed it today and it was not there. So, if you borrowed it, could you please return it to the freezer or post to comments that you will bring it back so I know where it is. Thanks.
Congratulations to newest Westsider, Alison, who got on the bench press board tonight with 155#. W00T!
Westside intro class and a challenge for the whole box...coming soon :)
Jason, a coach gave me this ice "blanket" (Rubbermaid- small rectangle gel, 3x4) last month or so, is that the one? I wasn't certain if I get to keep it or not, haha. I'll return it regardless since I have no use for it.
5:30
Shawn 6 Rx
Flounder 6 6ft.
Tidmore 7 Rx
LP 8 - 45#kb
TP 9 Rx
Denise 6 Rx
Erika 8 Rx
Jess S. 4 box
Megs 6 Rx
Tim H 5 6ft. (1st 8ft. wall climb!!!)
nice work on this wod, way to squeeze your butts and remember, DON'T BE A B*TCH!
630
Rachel R 5
Conn 5
Giavonni 6
Jas B 8
Akeem 6
Justin 6
Ditty 5
Kate K 5
Christie 5
Danielle H 5
JNa 4
Alison 6
Randy 5 45#
Katie V 6
Kathryn 4
Diego:
That is the one. Thanks for bringing it back..
Post a Comment