5.22.2013

W.O.D.5.23.13


Deadlift
10-10-10-10-10

Cash out:
Max Pullups in one set

Upcoming Community Events:
5/23 CF Main Line 24 in 24 Challenge
6/2: South Philly Rumble, 9am
6/7-6/9: CrossFit Games Mid-Atlantic Regional at the Prince George Learning and Sports Complex in Landover, MD.
6/15 CF Hanover Fundraiser
6/29- Battle of the Pike- CrossFit 717
7/20-7/21 Test your Metal 2013 hosted by CF Advance of Easton http://www.crossfitadvanced.com/blog/test-your-metal-2013-registration-is-open/
Quote:
“If you are going to be a champion, you must be willing to pay a greater price.”
- Bud Wilkinson

Results:
King 225, 22max pullups
Mike S 165, 13(pr)
Nora 133, 6 band
Lauren Mer. 165, 7 (pr)
Dinger 175, 7 band
Chip 325, 24(pr)
Peter W 295, 18
Nick T 205, 10
Oleg 295, 18
Jonathan 205PR, 15
Jill 135PR, 10Green
David 143PR
Fran 85PR, 7Green
Ryan B. Form, 19
Tim Mc. 320PR
Joe G. Form, 9
Rinat 205, 8 DeadHang
Tori 125
Mrs. P 125, 12Green
Becky 145, 30
Roman 280/25
Smizzy 143 PR / 9
Gavin 155x5 / 25
Ditty 160/2
Matt B 275 PR/12 MF
Katrina 100/35 green/purple
Tim H 245/3
Ryan S 255 Pr/31
Calves 245/12
Bill 265/11
Arin 175PR/4
John M 225/3 band
Seshu 125/9 green
Peterbutt 305/13
Manisha 113/6 band
at

7 comments:

  1. Tim PMay 23, 2013 at 8:42 AM

    10 RM Deadlift, what a great way to train your body as a whole to hold that form all around, and keep the lift safe.

    6/7am
    King 225, 22max pullups
    Mike S 165, 13(pr)
    Nora 133, 6 band
    Lauren Mer. 165, 7 (pr)
    Dinger 175, 7 band
    Chip 325, 24(pr)
    Peter W 295, 18
    Nick T 205, 10
    Oleg 295, 18

    ReplyDelete
  2. MelanieMay 23, 2013 at 9:41 AM

    Hey guys, South Philly Rumble is on June 1st, not the 2nd. Apologies for the boo boo.

    ReplyDelete
  3. MegsMay 23, 2013 at 4:53 PM

    Just a note from Tim - CFE is still on. Meet at the Upper Merion Track!!!

    ReplyDelete
  4. Paul SMay 23, 2013 at 7:32 PM

    9:30

    Jonathan 205PR, 15
    Jill 135PR, 10Green
    David 143PR
    Fran 85PR, 7Green

    Nooner

    Ryan B. Form, 19
    Tim Mc. 320PR
    Joe G. Form, 9
    Rinat 205, 8 DeadHang
    Tori 125
    Mrs. P 125, 12Green
    Becky 145, 30

    ReplyDelete
  5. Tim PMay 23, 2013 at 8:04 PM

    CFE-- thanks Megs, I was in the middle of a stormy track workout myself and wanted to make sure you guys got the message to come on over in case the brief storm was a deterrent.

    Endurance Track Workout:
    DO THIS once a week at the least, to build on your conditioning, eh.

    2lap wu
    1lap indian run
    7min jog with 10/20 second sprints sprinkled in.
    4x400m w/2min rest
    4x200m faster w/90sec rest

    Believe it or not, the sun came out just from 530-630 for everyone to get some training in, good for you, glad it worked out and stellar effort today.
    Jim C
    Kate C
    Kelly G
    Tracy O
    Jess C
    Dave N

    ReplyDelete
  6. Sarah J.May 23, 2013 at 9:48 PM

    4:30 and 5:30

    Roman 280/25
    Smizzy 143 PR / 9
    Gavin 155x5 / 25
    Ditty 160/2
    Matt B 275 PR/12 MF
    Katrina 100/35 green/purple

    Tim H 245/3
    Ryan S 255 Pr/31
    Calves 245/12
    Bill 265/11
    Arin 175PR/4
    John M 225/3 band
    Seshu 125/9 green
    Peterbutt 305/13
    Manisha 113/6 band

    ReplyDelete
  7. KatrinaFMay 23, 2013 at 9:56 PM

    Re- did that cash out jawn: 4 (black band)

    ReplyDelete