« Tuesday February 21, 2012 »

Uzoma shows off with some bounding box jumps

We have a lot going on this Saturday! To start we'll be holding the first WOD of the CF Open between 9 and 11 AM. You will be able to roll in at any point during that time to complete the WOD. Each person will have a counter/judge so make sure you return the favor for someone else while you're here. Also if you haven't already, make sure to sign up for our CF Open Team.

Then at Noon we'll be hosting Elizabeth Hedgepeth who works with the student-athletes at the University of North Carolina-Chapel Hill as the team sports psychologist. She will be speaking at CF Local for one hour about goal setting, positive self-talk, and their applications to CrossFit and life in general. Expect to laugh and learn a lot about how to be a better athlete! The event is free but we need you to register here.

Workout of the Day:

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run

Comments

[Novak]

Bench Press
1) 145# 6 reps
2) 185# 6 reps
3) 195# 6 reps
4) 205# 5 reps

Pull ups
1) 6 regular grip
2) 4 regular grip
3) 6 opposite grip
4) 5 opposite grip

I obviously need to work on my grip strict b/c it fails before I am burned out.

Awesome Job all around for everyone completing the WOD!

Ryan killed it Rx in under 10 mins I believe.
I struggled in at 11:29 but Rx. Had some wild feather in my this morning to complete this WOD outside on the "frozen" concrete. Not the best idea I've ever had. (Head down in shame b/c I don't know her name) The girl that did the WOD outside with me dominated it and finished strong with several others. Sorry to Rebecca for scaring her while on the run. I was just full of enthusiasm and wanted to share with everyone. I did make Andrew flinch as well. I didn't know I was that scary. Just trying to cheer everyone on!

Happy Tuesday Everyone!

[Rebecca]

I loved this WOD! 11:44 RX and unbroken on everything. Would have done it with the outside crew, but I can't stand grabbing a cold kettlebell. Oh, and Novak is terrifying with his inexplicable running enthusiasm, so I was worried what would happen if I did the whole thing next to him....

Benchpress: 75x6, 85x3, 85x4, 85x4. Good feedback from Marian and Coach Kat on the form. Not holding my breath and squeezing the core really does help! Marian was a beast on these, I think 110 on her last set? Damn!

[Kat]

Jason , her name is Megan.she was the smart one bringing gloves for this am wod. it was cold out there at 6 am this morning-I mean I was cold with my thermals, fleece, hat, and cup of coffee watching everyone work ;)
you guys did a GREAT job pushing through the burning lungs while running and keeping up unbroken kb swings- big class at 6 am way to go morning crew and special welcome to Beth from CT! fun watching kevin and sara chase each other through the wod at the 8 am.

[Marian]

For starters, how badass is this picture of Uzoma? Nextly, fun in the box this morning -- I surprised myself with 3, 3, 5, 2 strict pull ups (the 5 was supinated). I've never done more than one in a row, so that was exciting. WOD was fun too tho I couldn't catch Rebecca and came in a 11:51 Rx.

[Local]

NICE Marian!!! This has been an awesome journey to watch you start knocking out pullups. I'm so proud. *Single man tear*

[Kelly]

Awesome energy in the box tonight!! Great job to everyone!

Bench press max at 105# x 5 reps
Max pull ups: 3. Pretty certain since I gained muscle mass I can do fewer... the downsides of being stronger!

WOD Rx 10:07 unbroken (no, wait... continuous - positive thinking)!

[Meg R]

Thank you Jason!! I am just happy to start seeing Rx next to my name. Proud of you, Marian and Rebecca

[Audrey]

Had an awesome time tonight. Bench 75, 85, 95, attempted 105 but it was a no go. I blame it on the ghetto bench I made out of boxes and a yoga mat. Maxed at 4 pull ups - pretty tough, wanted to kip so bad.

Great Job Marian! I miss WODing with you.

WOD was awesome did it Rx and unbroken. Love kettle bells and running so this was right up my alley. Everyone was high energy and cheering each other on.

Pumped, but a little bit nervous about seeing the first Open Workout- not quite sure what I got myself into :)