100203 Wednesday “Ground Breaking”
Strength/Skill Work Weighted pull-ups/kipping pull-up practice: 3-3-3-3-3-3-3
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thrusters (70% of thruster 5RM not to exceed 95/65lbs)
Burpees
For time.
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.
CFA on TV Tomorrow!
My40 (Charter Cable channel 9)
7 AM (not sure of their precise time on air, but that’s when the show starts)
Corey Duvall and Miriam Schwarz, Buncombe County Medical Society CEO
Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).
Dear Garage Games,
Thank you very much for being this weekend so that I can take today off. I was hoping that Shanna would avoid programming anything that I like for the next three days. I see now that she has decided to program the most evil WOD known to man for today…the only WOD that I was sure I would never, ever finish when I did it the first time. Bwahahaha. 6:00 am class, I will be there to cheer you on, don’t worry!
This is our punishment for not being there Monday isn’t it? *wipes tears*
Dear “Groundbreaking”:
How I love to hate you. You were my first (WOD after On-Ramp) so I can never forget you, and it looks like we will have many more good times together. You always leave me on my knees.
Love, Amanda
All right, so I went 10 pounds lighter today then I did on 12/16 cause I was feeling sore today, but I beat my time by 2.95 minutes! Woo Hoo!
Jana and Miriam are walking around the office like you beat them up (actually Jana had to go home because this is apparently the monster WOD). Please be nice to these two as they’re desperately needed for HeartStrings on Saturday.
Thanks for posting the Moe’s Southwest Grill info too!
running a fever since two days ago. mega sick. not coming in.
@ amanda…crossfit will feel like heaven from this day forward
this felt like the most brutal cf workout i have ever done…seriously.
Ow. Ow. Ow.
did a pound heavier and beat my previous time by 1:03!
C’mon, Miriam…get it togeter, woman. You have to do a burpee on live TV tomorrow morning, bwahahaha.
wow…
Yes, yes, Tamara. Bwahahaha to you too. You’ve been bwahaha-ing all day long, I must say. I sense your giddiness and glee. Cut it out.
I pledge to do the burpee on live TV and risk my dignity only because the Cohens have come thru in significant ways for Project Access thru Tamara’s bizarro brand of fundraising on FB and Brian’s generous volunteerism as a physician. The Good Dr. Cohen is our newest physician volunteer, having agreed to take one Project Access patient per month at Victoria Urological Associates. That is a significant donation of his time and talent, so when you see him, thank him and make him do 55 burpees on the spot. Or the flipping sideways crabwalk that Corey concocted.
Speaking of which, what is with the dead animal warm-ups this week, Duvall?
PS. Bring your jumprope for double unders. I can burpee, but I cannot double under. But we will both impress Victoria Dunkle, yes? Bwahahaha.
hope you feel better soon John
Miriam, I’m with you on the warm up this week. Remember Corey said he thought of it while cleaning his shower. It’s actually doing them that makes you feel like a dead animal or at least a very unevolved primate. I thought Crossfit’s tagline was Fitness Evolved? What’s up with that? Looking forward to seeing you doing burpees on WLOS tomorrow.
Kim, All of the “animals” we pretended to be during warm up are all extinct for a reason. The sideways crab particularly didn’t have a chance.
Not burpees–just one burpee. That is all! I truly can hardly move and hope I don’t smash my face into the studio floor.
we didn’t do the alligator crawl
Miriam and Corey, way to represent this morning! Thanks for the shout out, woman.
As for the sideways crab walk…it is some sort of sick joke. After 8 months of CrossFit, I am still THE slowest person at the regular crab walk. And, now we have to do it sideways? I am just grateful that we have yet to do the crab walk in a WOD (and no, Shanna, that is not an invitation for you to program it).
The *whole warm up* is some sort of sick joke that Corey apparently thought up while he was scrubbing and cleaning the Duvall bathroom shower. So when the 5:20 a.m. class complained about how much we hated the warm up, he looked at Shanna lovingly and said, “Hmmmm, maybe I shouldn’t have to clean out the shower any more, hon.” Nice try, dude.
I missed it and forgot to set the DVR, is there a link where we can watch the broadcast or will it be on you tube?? I wanna see!!
Tara, Will get a copy of it from WLOS and post it. Will send the link. We weren’t on until after 7:30 a.m. so several people missed it b/c we thought we were on at 7a.m.
Name Time Wght Pull-ups
Brooke D. 10:31 11lbs kip practice
Angela 11:32 28lbs kip *1st time!
Miriam 11:16 22lbs kip practice
Kim S. 11:46 28lbs kip practice
Jessica 10:54 28lbs kip practice, 1 pull-up!
Maggie 11:20 35lbs kip practice
Dan 14:38 75lbs 45lbsx2×2
Carly 11:29 55lbs kip practice 2 Minute improvement!!
Rustan 12:24 95lbs 3×45lbs
Betsy F. 11:20 28lbs kip practice
Ed 13:29 75lbs kip practice
Tom 11:49 95lbs 3×45lbs
Charley 14:05 65lbs 3×23lbs
Lauren C. 14:59 65lbs
Eva 9:29 42lbs kip practice 1:49 improvement!!
Daniel Sm 9:55 95lbs
Seth 11:40 35lbs
Loren 10:02 65lbs
Jana 11:42 23lbs kip practice
Steven 10:04 10-8 26lbs KBs, 7-1 18lbs KB kip practice
Terumi 9:25 38lbs kip practice
Amanda 10:47 28lbs kip practice 1:20 improvement with +12lbs
Kimberly 9:28 45lbs kip practice
Bev 9:22 35lbs purple
Amy H. 12:01 23lbs kip practice 1:03 improvement!!
Red 10:58 45lbs kip practice
Micah 11:12 28lbs First pull-up!
Mark 9:40 65lbs kip practice
Anna Y 13:34 45lbs kip practice
Robert 13:32 85lbs 3×22lbs
Jen L. 12:36 55lbs
Phil B. 9:46 28lbs kip
Katie 12:39 65lbs 10lbs
Ali 14:39 42lbs-10, 38lbs-9-1 kip practice
Mike N. 13:36 95lbs kip
Jules 14:21 38lbs redx3, purplex1
Lizard 10:16 48lbs kip sets
Anne 9:14 45lbs 1st pull-up!
Tara 11:39 18lbs kip practice
Rebecca 11:15 11lbs kip practice
Eliz H. 11:09 55lbs 12lbs Improvement of 4:54!!!
M3 13:59 95lbs 7×3 kip w/no bands Improvement of 16 seconds!
Uh, Daniel? What the? Very impressive dude, even if you are fifteen years younger than me. Heh heh
See y’all at HeartStrings tomorrow at 3:00. Can’t wait!
A day late, but did this solo this afternoon. Had to do it after all the talk. Fran is still hands down worse! 8:47 with 30kg/66lbs.
I can’t imagine doing anything solo. That’s why you are the coach.
i don’t think i’ve ever actully done ‘Fran’…’Franzilla’ and another ‘franklone’ but never Fran.
how’s that for suggestive programming?
Oh, Fran will visit soon. Be careful what you ask for.