February 5, 2013
Ooops! You forgot something yesterday!!
REGISTER HERE FOR THE 2013 CrossFit Games OPEN!!!
CrossFit Is A Way Of Life
Every second counts. Every rep counts.
You slack on one, you lose that moment and you sacrifice a good rep.
Don’t lose the moment. Don’t spend time on something where you’re not giving your all.
Announcements!
Thank you for registering for class times! This helps keep The Gym environment safe and allows us to have adequate coaches on hand for your benefit! Keep it coming!!
Hey New Members, show up and socialize at our next KILO Meet-Up at Doughy Joey’s Thursday, February 21st @ 7:00 pm.! We have experienced a big influx of new members in a short time period. The not-so-new Kilo members don’t always have a chance to make connections with you all at The Gym! Community is a BIG part of CrossFit ~ Don’t miss out!
RX: 3×2 Power Snatches @95% then 3×1 Hang Snatch @95%. 4 rounds for time of 15 DeadLifts (100/140) and 15 Toes To Bar and 1 Muscle Up.
Gold: 3×5 Power Snatches then 3×3 Hang Snatch . 4 rounds for time of 15 DeadLifts (70/100) and 15 Toes to Bar and 1 Ring Pull up.
Silver: 3x15sec Overhead Squat Holds and 3×5 Overhead Squats. 4 rounds for time of 15 DeadLifts (30/40) and 15 Knees to Elbows and 1 Pull up.
Endurance: 3×3 Single Leg Max height Box Jumps, Max Vertical x5, Reaction Starts- 5x10yd lateral starts.
Men’s S&C: 3×2 Power Snatches @95% and 3×8 Bent over rows and upright rows. Then, 3 rounds for time of 12 DeadLifts (120) and 12 Toes To Bar and 1 Muscle Up.
Women’s S&C: 3x15sec Overhead Squat holds and 3×5 Overhead Squats. 4 rounds for time of 15 DeadLifts (30/40) and 15 V ups and 1 Pull up.
Competitor: RX then 7min AMRAP of 10 yd shuttles both hands outside lines and 5 muscle ups.
PS/HS – 35k
Wod: 12:32 gold
PS:Ended @52
HS: Ended @54
WOD: 28:23 100KgDL, TTB, MU
PS:52
HS:54
WOD: 11:27gold
Way to push through Troy!
Welcome…Schotty Gold with Shirt!
Power Snatch: 75, 77×2
Hang Snatch: 77, 80, 82
WOD: 15:55 (120K DL)
PS: 40×2, 44K
HS: 40k
WOD: 12:30 (70K DL)
BWC: Done
PS – 85Kg
HS – 85Kg
WOD – 12:45 RX (140kg deads)
PS – 40k (working heavily on form)
HS – 40k (same as above)
WOD – ~20 min (90k DL, TTB, MU attempts(~20 attempts throughout workout, didn’t complete any))
BWC – Done
PS 55k
Wod 9:22 90 k
PS: 55-57-60(PR for pwr. snatch)
HSnatch: 60-62-65(took a few tries)
13:46 spot on MU’s
Snatches up to 14. Working on form.
WOD: 10:16 silver
BWC done
PS-65k
Hang-60k
WOD-13.06 gold
Warm up 3 min jump rope 5 min amrap 5 wallballs 3 burpies. WOD 400M run 50on pull up 100 air squats 400M 50 push press 100 box steps w/20k plate for both 400M 50 push up 100 sit up 29:32. Crossfit Lahaina
PS – 70k, 75k, 80k
Hang – 70k, 80k, 85k (f)
WOD – 16-ish. started in the second group. 120k DL, TTB and MU were RX
PS – 37,39,43
Hang snatch – 40,43, failed at 45
WOD: 11:43 70K DL and ring pu
PS: 38, 40, 42k
HS: 40, 42, 43k
WOD: 12:50 65k
PS: 70,75k
HS: 70k
WOD: 15:00 rx
BWC: done
Did Snatch
WOD 13:43 RX
Comp WOD 3 rnds + 12 reps
FYI….there were two bar and weight set ups left after the noon class. Therefore whomever shows up to noon class tomorrow whether you were here today or not will be punished as a class by me since I’m coaching in Ian’s place and enforcing his request. Be ready for something fun….well, fun for me. Hahahaha
Farmer… You don’t have 1)the guts to stand up to Ian 2) you have the guts to just punish me?
The 400i meter runs today were outside too. 6am class 72and degrees. Thinking of you back in iowa
When we ran the 400′s yesterday it was about 72 degrees too…because i ran inside…
Ps 53-53f-53k
Hang 48-50-53f
15:37rx I miss my trusty false grip!!
PS: 25×2 28×3 HS: 28 i think!!!!m wod: gold 45k with consectutive TTB!!!!! YAY
8:40
Pwr snatch 50-52-54
Hang snatch 52-55-57
WOD 16:?? RX
pwer snatch, 90,95,100
hang 100, 105f, 105f
10:40rx
Silver – 10 overheads / 11:44 working on bringing those knees up
Snatch: 35k RX
Hs: 35k RX
WOD: 9:17 gold. Ttb- constant kip as high as I can go….I need to get these figured out…
Power: 70, 73, 73
Hang: 75, 78, 80
WOD:9:12 Rx
13:30RX with 105k
PS & HS: 32k Rx, should’ve went to 35
WOD: 11:38, KTE, 55k
PS/HS- 40k
Wod- 12:33 kte worked on kip- ring pull ups
PS:45
HS:45×2, 45(f)
WOD: 16:30 80kDL, reg grip MU spot (thanks Em)
Comp AMRAP: 1 rep short of 3 rnds Rx
Snatch-p-65-h-55
WOD-15:50 120k first round and a half then dropped to 100k
Comp 3rds +10reps.
5 rds at 100k and ghd’s 8:42
9:12
power 55-60-60 failed 2nd rep
hang 60-65f-65f-65f-failed like 7 in a row
19:39 rx
snatch pulls 55, 58, 58
hang snatch pulls 58
wod: 10ish 70k dl, mod with v ups, strict pull ups
Pay no attention to that comment….it was left by an imposter
Pwr snatch: 55,60,60
Hang snatch: 60,60,60
Wod:16:18 gold
ps 47,50, 50
hps 47, 47, 50
3OHP,3PP, 3PJ 70k
Wod 9 round and 7 PS
Knee hurt substituted 21 single leg jump rope for 7 bar jumps
PS: 38, 40, 40
HPS: 40, 40, 40
WOD: 13:?? — 2 rounds@70k, then dropped to 65k. hips to rings.
*14:31
60k PS
50×1, 60×2 HS
13:16 wod 110k DL
WOD 12:21 (60 KG DL)