Strength/Skill Work: Deadlift
WOD
20 Back Squats (50% of max back squat not to exceed 175/115lbs)
10 Ball Slams
16 Back Squats
20 Ball Slams
12 Back Squats
30 Ball Slams
8 Back Squats
40 Ball Slams
4 Back Squats
50 Ball Slams
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.
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).
A huge thank you to Corey, who accompanied me to this morning’s WLOS MY40 feature on Project Access and Heartstrings. Corey was awesome on air. Corey is now officially a mega-star and will be giving out signed jump ropes upon request. Thank you to Shanna for her support this morning, too. Ask her about the size of the jump rope Corey used this morning on air. Go ahead, ask. She’ll be delighted to tell you that SHE WAS RIGHT AND HE WAS WRONG. Ha ha ha! I love getting in the middle of my coaches’ marital bliss.
Miriam and Corey were both great! Y’all made a proud showing for HeartStrings.
OOOOOHHHHH! That hurt. OOOOOOHHH, did I do something to make you mad? Oh boy. Good one. Good one.
Brad,
What was your time?
Shanna
I squeezed out a 12:15 with 175 squat.
Once again, way to represent, Miriam and Corey!
Steven, nice work on that deadlift today.
As I write this, I am eating a grapefruit with Hannah. “Mama, why are you eating a grapefruit? Because you like it? Why doesn’t yours have sugar on it? Because you CrossFit?” Hahaha. Train them early, my friends.
WOW. I actually feel miserable that I had to miss a WOD like this one today. I would have had such a fun time. I want to do some back squats. Crud.
Y’all rock! I am going to come in early on Monday just to hang out and show off my staples and hardware.
No worries Matt! You’ll be back in the game soon enough! Shana, you should do a “Matt’s Back” workout for him the day he gets back! Oooo ooo oo and it could have back squats! You get it? “Matt’s back” Back squats? Brilliant I tell you, Brilliant!
Ah, Redfoot, you are too late. I’m afraid the next workout will be called “I actually feel miserable.”
thanks t-bone. yes, pr on the deadlift; it was a good day!
Name Time Back Sqt/Med Ball Deadlift
KK 6:35 95lbs/12lbs 5x10x185lbs
Maggie 7:14 35lbs/8lbs 3x110lbs
Phil L. 8:58 65lbs/10lbs 1x270lbs
Jen S. 8:32 18lbs/6lbs 2x1x110lbs
Brooke S. 10:21 65lbs/10lbs 5x1x193lbs
Lizie 9:11 35lbs/6/4lbs 1x129lbs
Steven 9:00 110lbs/10lbs 1x300lbs
Red 9:37 95lbs/10lbs 3x245lbs
Amy H. 9:58 18lbs/8lbs 5x5x85lbs
Anne 7:34 45lbs/10lbs 5x162lbs
Shannon 6:52 50lbs/10lbs 5x170lbs
M3 9:12 135lbs/12lbs worksets
Shanna 10:35 66lbs/12lbs 5x188lbs, 1x208lbs