Who forgot to tell Daniel today is Friday which means Project Red Shirt! Don't miss class if you enjoy watching coaches do burpees!
Strength/Skill Work Handstand progression: tripod, headstand, handstand against a wall, free-standing handstand, walking on hands, agility ladder on hands
WOD
On the first minute complete 2 box jumps, 1 thruster. At the top of each minute add 2 box jumps and 1 thruster to your total work every minute until you are unable to complete that round in the minute-OR- until you reach the 10 minute mark which would include 20 box jumps and 10 thrusters.
Take one minute to REST.
Jump back in at the top of the next minute beginning with you last FULL round completed and without resting complete the work in descending order for time.
For thruster use ~70% of your 5RM not to exceed 95/65lbs and jump onto a box that you can confidently jump on/jump off with little to no hesitation without exceeding 20 inches.
Example:
Minute 1: 2 BJ/1T, Min 2: 4BJ/2T, Min 3: 6BJ/3T, Min 4: 8BJ/4T, Min 5: 10BJ/5T In minute 6 I am only able to complete 12 box jumps and 5 thrusters. I rest the next minute. At the top of the next I begin with 10 BJ/5T, 8BJ/4T, 6BJ/3T, 4BJ/2T, 2BJ/1T and call time. Report you last FULL round complete plus partial reps, overall time and load. Example here: 5+17, 10:35 @ 55lbs. (Thank you to Maggie for being my example. :)
Yesterday was Beth Greer’s birthday and she’s a WHOLE LOT fitter this year than last. She started On-Ramp in private sessions with me and her first workout, Bodyweight Sandwich, took her over 22 minutes. She shifted and leaned forward a lot in her squats, her knee pushups all peeled, her run was awkward, and I thought she might let go of the rings for her ring rows.
Last night she repeated that workout exactly from ~1 year ago. She has been a consistent hard worker, sometimes pushing even harder than we might suggest and needed the reigns pulled in a bit. She’s dealt with a few nagging injuries on and off and never let it sway her determination. Her workout yesterday was nothing short of impressive. She tore off up the hill on a sprint, couldn’t move any faster on the ring rows, her pushups were perfect, and she was upright, proud, and deep on all of her squats. From over 22 minutes a year ago to just over 5 minutes yesterday… and finished by talking to me about how excited she was (instead of looking at me with a blank, “is my heart beating?” stare).
I am so proud that she is a member of this gym. When you see her around, congratulate her on a successful year and wish her many more to come. Great job Beth!!
Awesome story of human potential. Crossfit has a way of bringing out the best in people. Great job Beth!
Name Last Completed Round+reps Overall Time Wght
Bill 7+17/1455/65lbs
Dan 6+20/1233/80lbs
Holly 5+17/1035/28lbs
Maggie 5+17/1045/55lbs
Kim S. 5+13/1055/38lbs
Frank 6+18/1312/75lbs
Sarah 7+23/1311/32lbs
Aidan 5+15/1038/35lbs
Carly 7+?
Matt B 5+14/1117/85
Amanda 5+12/1128/48
Stew 7+22/1411/50lbs
Peter 5+13/1111/65lbs
Rustan 8+25/1704/Rxd
Tom 8+18/1639/80lbs
Seth 6+17/1309/65lbs
Jana 6+18/1249/42lbs
Eva 6+17/1249/55lbs
Tony 5+16/1054/44lbs
Becca 7+16/1427/55lbs
Phil L. 7+16/1527/75lbs
Matt S. 7+17/1509/75lbs
Robert 8+19/1859/Rxd
Mark 7+16/1337/65lbs
Leslie 6+11/1312/35
Hans 6+14/1237/65
Ed 8+4/1520/75
J$ 7+14/1604/Rxd
MCK 6+12/1025/38
KK 5+17/1039/Rxd
Amber 6+14/1323/47
Geoff 6+14/1352/55
Tim 5+12/1345/75
Annie 5+17/1039/28
Katie 8+21/1600/Rxd
Allison 6+14/1400/28
Shalene 6+10 showed up PR!
Ari 6+18/1346/47
Red 6+17/1346/85
JP 7+20/1635/Rxd
Franklin 5+15/1109/65
Tina 6+14/1326/52
John 5+16/1108/Rxd
Callahan 6+12/1250/18
Carolyn 5+14/1130/32
Beth, that is absolutely the best story I’ve heard in a long time. Yours is a story of taking the long view about moving toward fitness. Your accomplishment of going from 22 minutes to around 5 minutes, with consistency, determination, AND in great form is an inspiration to every one of us. It is also a lesson to everyone about our abilities to improve our times and strength while paying attention to good form and not overtraining in order to avoid unwanted and painful injuries. This is something I continue to work on personally. Congrats and happy birthday.
Oh Daniel, even your red checkered pajama top from last Friday would have been better than no red shirt. I am so sorry I missed your burpees this morning. How many did you have to do to rectify your horrible transgression? 100? 200? And I would imagine that Corey and Shanna would make you do the burpees at the beginning of each class all day long to apologize to every offended crossfitter. I mean, it’s really the right thing to do, dude. Sometimes you have to say I’m Sorry more than once.
I am home with bronchitis, but will look forward to trying to come in tomorrow.
Thanks for posting, Corey. Great job, Beth.
Daniel was not alone in doing his Burpees; sadly it was a trio. I forgot my running shoes too, but I got there….and on time for once. Maybe, just maybe, one Friday I will arrive in a red shirt, with appropriate footwear AND on time. It could happen.
Wow. Beth–I am totally inspired. Hope you had a great birthday.
Happy Birthday Beth!
Happy Birthday Beth! Great job.
Oh, I think I get it now.
6+17/12:something/65lbs
I rested several times on the descent. I thought it was supposed to be just like the ascent. I didn’t really get it even though Daniel and Shanna were both yelling “No resting on the way back down.” I am finally putting all the pieces together.
wod was fun….does soreness EVER end???
Just re-reading the instructions…box height matters because we were supposed to jump on and off with little or no hesitation. I had to re-set every jump. Oh well next time.
Beth — congratulations and happy birthday — your story is so inspiring!!