Happy 41st birthday Matt!! What a different person you are physically than when you turned 40!
Strength/Skill Work: Front squat
WOD
30 seconds on, 30 seconds off rotating through each of the following stations:
Wall Ball (Men-10′ target, Ladies-8′ target)
Pull-ups
Box Jumps (20″)
Complete 4 total rounds.
Please note there is not a specific rest station being that you have 30 seconds of rest between each station.
Post total reps and modifications to comments.
To everybody in the 5:20 am class and also all y’all 6:00 am classers: y’all helped give my birthday an awesome start this morning. CrossFit Asheville rules!
What I didn’t put on the whiteboard:
F.S. 5×135# (3 warm-up sets 95-125, 3 work sets at 135).
Reps for “Slam Dunk”: = 169. (An appropriate number for my B/Day: 1/6/1969)
16 / 16 / 16 / 15
8 / 9 / 10 / 11
16 / 17 / 17 / 18
Happy birthday, Matt! Damn, it felt good to destroy those box jumps and wall balls. Pullups will be mine another day…
Hey, I misscounted my reps. I did 195, not 185. Please change it on the white board for all to see, heh heh. Happy Birthday Matt, the poster child for crossfit greatness and what can be accomplished, and sugar being the devil of course.
Matt- Happy Birthday! I’m very glad that we have the CrossFit/Paleo guru in our class. I can’t imagine how tough you’ll be at 42.
Happy Birthday Matt!!!
The photos from the Carolina Fitness Challenge are now finished and posted on the website: http://www.beatriceyaxley.com/carolina-fitness-challenge/
I posted this on the CFA Nutrition links page, I posted it on my blog, I posted it on Facebook (about half a dozen times). I cannot stop talking about it… everybody must see this video.
“Sugar: The Bitter Truth,” a lecture by Robert Lustig of UCSF.
http://www.youtube.com/watch?v=dBnniua6-oM
It’s long, about 1 hr 29 min… but I guarantee you won’t be bored. The information in this video could change the way you think about the American Diet forever. It goes way beyond CrossFit or Paleo-diet information, and touches on a a fundamental, pervasive error in our thinking and practice when it comes to diet. If you are interested in your own health, and your family’s health, and in the health of your fellow human beings, you will take the time to assimilate some or all of this information.
Parents will get real interested starting about 1 hr 10 minutes in. Paleo-dieters will like it when he makes an explicit plug for the Paleo diet at 1 hr 15 min. If you or someone you love is battling any aspect of metabolic syndrome you ought to watch the whole thing.
Name Score WBwght/height/Box/Bands Front Sqt
Wendy 163 10/8/16″/blue+purple 75lbs
Kim S. 169 4/8/14″/green 38lbs
Jessica 137 8/8/14/blue+purple 38lbs
Shawn 141 10/10/20/green 129lbs
Dan 201 10/10/20/none 5x129lbs
Carly 163 8/8/20/purple 1x124lbs
T-Bone 145 10/8/20/none 3x105lbs
Robert 165 10/10/20/none 5x143lbs
Rustan 204 12/10/20/none 5x150lbs
Amanda 118 8/8/20/green 5x63lbs
Britt 192 8/8/20/blue 5x58lbs
Tom 185 12/10/20/none 5x143lbs
Betsy 121 10/8/20/blue+purple 5x48lbs
Charley 159 10/10/20/none 5x5x85lbs
Kate VW 138 8/8/16/gray 5x75lbs
Becca 156 8/8/20/none 5x63lbs
Daniel Sm 204 12/10/20/none
Eva 184 10/8/16/blue+purple 3x115lbs
Jason 146 12/10/20/blue 3x177lbs
Shonnie 146 6/8/16/green+purple 3x48lbs
Jana 158 6/8/12/grey 5x53lbs
Steven 177 12/10/20/blue 3x176lbs
Terumi 161 8/8/16/red 3x85lbs
Micah 169 10/8/20/blue+purple 47lbs work sets
Amy 122 8/8/20/blue+purple 5x4x28lbs
Ali 157 8/8/12/grn+purple 5x28lbs
Anna Y 116 10/8/20/NONE! 5×75, 3×85
Jen L 150 10/8&10/20/grn 2x85lbs
Red 130 10/10/20/blue 3x169lbs
Kimberly 133 10/8/20/red 5x85lbs
Beth 161 8/8/9″/gray
Katie 164 10/8/20/none 1x142lbs PR!
Shalene 107 + 2 minutes handstand blue 5x20lbs
Mike 193 12/10/20/none 5x173lbs
Annie 135 8&6/8/20/green 5x92lbs
Jules 139 8/8/20/blue+purple 1x97lbs
Shaye 151 8/8/20/blue+purple 5x75lbs
Phil 143 10/8/20/blue
J$ 122 10/8/8/20/blue 5x5x95lbs
Chris T 98 10/10/51/green 5x135lbs
Brooke 140 8/8/16then18/blue&purple 1×105
Elizard 166 8/8/20/purple 5x75lbs
Corey 256 12/10/20/none snatch 1×152, C&J1x195lbs
Luke 210 12/10/20/none
Elin 175 8/10/20/green 3x125lbs
Jennifer 165 4/8/14/gray 5×55
Rebecca 166 4/8/9/grey 5x53lbs
thanks Matt — I shared it on FB, too
[...] total reps and modifications to comments. This WOD was last completed six weeks ago on 100106. February 17th, 2010 | Tags: deadlift, slam dunk | Category: WOD | Leave a [...]