100308 Monday “Jump Ball”
Strength/Skill Work: Back squat
WOD
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Kettlebell swings
Box Jumps
For Time
(To clarify, top row of numbers refers to KBS, bottom list to box jumps. Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
12 rounds +5 pull ups+10 push ups+1 squat
Thanks for all of the support this weekend, guys! CFA really did rock the house. I have never been more proud of my coaches and fellow athletes. I can’t even begin to describe the WODs. With the exception of the clean and jerk WOD (where ALL of us had PRs AFTER doing two other WODs!), the WODs were unbelievably challenging from both a physical and mental standpoint. It was humbling, but it most definitely reaffirmed that we have awesome coaches and programming. We can hang with every other affiliate out there and then some. I can’t wait to see where CFA is next year.
Even if you never want to compete, I really urge everyone to come to a CrossFit competition as a spectator. The sense of community was amazing. Only 14 women and 44 men finished the second WOD with the rope climbs. I ended up ranked number 15 for the women because I finished everything but the final rop climb. I had over 2 mintues to complete that final climb, and I could not make my body get up the rope a fifth time. After it was over, I went outside to have a few minutes alone. Then I went in to watch the rest of the heats and cheer. I saw that rope crush people when they they were literally inches from the top. And, I knew exactly how they felt because I had been there. When people say to me, “It’s just a workout…” NO. When you ride an elliptical rider or run on a treadmill, do you have a whole community screaming for you because they know your pain? No. That IS CrossFit to me.
T-Bone you sum it up perfectly. This is Crossfit, nothing else comes close. Unless you Crossfit people will just not understand.
T-Bone you are an exceptional athlete. Congrats on your accomplishments last weekend.
Duvalls, sleep tight! zzzzzzzzz.
I should’ve listened to my body and taken the day off. Crossfitting under the weather is ill-advised but I didnt want to miss out. Lol, maybe that means I have another form of sickness, an addiction to CF.
That being said, I finished dead last at 11:35 and I still feel like thats something to be proud of. I also PR’d my back squat!!
Saw a t-shirt slogan over the weekend. “Obsessed is what lazy people call dedication.”.
That said, congrats on the pr. Heavy lifting is great for sickness… Wod’s are more damaging.
corey: wouldn’t that be the other way around?
Name Time KB Box Back sqt
Mike N 5:57 Rx’d @ 53lbs 20” 5×225
Shawn 8:30 35lbs 20”
J$ 9:22 26lbs 17” 5×5x135lbs
Wendy 9:15 26lbs 20” 1×135lbs
Kim 10:02 26lbs 20” 3×93lbs
Dan 6:57 44lbs 20” 1×153lbs
Rustan 6:12 Rx’d @ 53lbs 20” 5×209lbs
Charley 7:40 35lbs 20” 5×135lbs
Tom 7:32 Rx’d @ 53lbs 20” 5×209lbs
Aidan 11:31 25lbs 20” 15-18-21 step-ups, 5×68lbs
Shannon 5:38 45lbs 20” 5×129lbs
Dale 7:01 45lbs 20” 5×55165lbs
Jana 7:28 18lbs 13” 3×62lbs
e Hake 10:32 35lbs 20” 2×119lbs
Seth 8:30 20lbs 20” 5×104lbs
Jules 9:28 26lbs 20″ 3×95lbs
Annie 9:04 18lbs 20″ 5×85lbs
Phil B. 7:04 26lbs 20″ 5×125lbs
Beth 9:24 18lbs 20″ 5×75lbs
Chris T. 7:27 35lbs 20″ 3×205lbs
Rebecca 8:35 18lbs 20″ 5×28lbs
Daniel Sm 8:42 Rx’d+ @ 53lbs 24″
LOST DATA! Apologies to those of you whose results were not posted before being erased!
Oops, my KB weight was actually 25 lbs. First WOD with a KB over 20 lbs though!