Strength/Skill Work: Overhead squats
WOD
AMRAP in 15 minutes of:
30 double unders
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
Post total and partial rounds to comments.
February On Ramp
Begins today! If you have not yet filled out the intake form please arrive 15 minutes early. Please contact Shanna if you have any further questions. (315) 244-5571
Heartstrings and Saturday Closing for 2/6/10
If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you!
Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew.
I made a great effort to get to Crossfit this AM but had to eventually abandon the car in a ditch near the top of the road. The mini-van has not been on a primary or secondary road since Friday but I remain optomistic.
Revenge is sweet, double unders, oh yes. 30-30-28-2-27-3. Bwahahaha. “Annie,” I am coming for you again soon, girl.
Good luck to the new On-Rampers!!!! You will love it!!!
I’ve been going to CF since the 3rd week of September, and today was the first time I was able to do an overhead squat with any weight. It was only 18 lbs but I did it.
That’s awesome Kim! Congrads!
Whoohoo, Kim. Rock it, woman. We can start an “I Hate Overhead Squats” club. They will come. Mine FINALLY did, and they are still torture. CONGRATS!
Kim, Kudos to you!
What’s up CFA! I’m in the hospital recovering from surgery on my leg. I can show y’all my hardware … They gave it to me, very cool. I’m comfortable except for some crappy and persistent hiccups. I miss y’all and can’t wait to get back at it with you soon.
Baldwin?! what the heck happened????
and, man, that wod suxored…or, more correctly, i suxored at it
glad tomorrow is not a workout day.
We miss you already, Matt. Enjoy your “rest” time in the hospital. Take lots of drugs so you can get sleep before you go home. 109 days until the Warrior Dash…you have plenty of time to recover.
Name Rnds+Reps KBwght/DUs or Singles OHS
Mike N. 3+120 53lbs/S 5x133lbs
Katie 4+18 35lbs/DU 5x75lbs
Jules 4 18lbs/S 3x58lbs PR!
Brooke D.4+110 15lbs/S 5x38lbs
Ali 4+110 20lbs/S 3×42.5lbs
Maggie 4+116 18lbs/S 43lbs
Dawn 4+113 18lbs/S 3x63lbs
Wendy 4+30 25lbs/S 5x50lbs
Kim 4+113 18lbs/S 5x18lbs
Miriam 4+94 10lbs/S 3x38lbs
Rustan 3+59 53lbs/DU 5x115lbs
Robert 4+60 35lbs/S 3x65lbs
Tom 3+38 53lbs/DU 5x105lbs
Charley 3+93 35lbs/S 3x55lbs
T-Bone 3+30 35lbs/DU 3x85lbs
Shonnie 3+75 15lbs/S 5x21lbs
Aileen 4+120 26lbs/S 3x55lbs
Terumi 4+30 26lbs/S
Becca 4+132 26lbs/S 5x38lbs
Bruce 3+111 18lbs/S 5x28lbs
Red 4+28 35lbs/S 3x72lbs
Mark 4+96 35(1rnd)26(2/3rd))/S 5x55lbs
Carly 4+96 18lbs 1 arm/S 1x98lbs PR!
Micah 4+90 25lbs/S 28lbs
Leslie H.4 18lbs/S
Jessica 4+30 25lbs/S 1x53lbs
Marin 3+115 18lbs/S 3x43lbs
MCK 4+115 26lbs/S 5x5x52lbs
KK 4+14 45lbs/S 5x5x52lbs
Shalene 4+30 18lbs/DU 3x33lbs
Beth 4+25 18lbs/S 6x55lbs
John 2+25 53lbs/DU
Lisa 4+1 18lbs/S 10lbs
Anne 4 35lbs/S 5x38lbs
Tony 3+11lbs 25lbs/S 5x44lbs
Brooke S. 3+70 26lbs/S 1x95lbs PR!
Daniel Sm 4 53lbs/DU Ring Dips 3x72lbs
Brian 3+110 35lbs/S 5x5x75lbs
Shannon 5+30 35lbs/DU 5x65lbs
Rebecca 3+90 18lbs/S 11lbs
Amanda 3 1/3 26lbs/S 43lbs
Jana 4+94 18lbs/S 28lbs
Seth 2+2/3 25lbs/S 35lbs
M3 3+12 52lbs/S 3x165lbs PR!
Eliz Hake 2+132 35lbs/S
Can’t wait to have you back in the gym Matt! Be sure to bring in your hardware!!
Kim, You are an inspiration to those presently working with the 11/weighted PVC…with limited mobility the OHS takes time. I remember when T-Bone struggled with the 11 and 18lbs bar too! Keep stretching and foam rolling people!!
J$-Glad you made in safely for the evening session!
Here’s mine:
5 + 50/35/S/ 5 x 75 lbs
Matt, you are alive!!! Good to hear from you. Looking forward to seeing you soon. Hardware = Cool. Hiccups? From leg surgery?