Fubruary 22, 2013
Those who get the farthest are passionate, driven, and positive
They not only aim high for themselves,
they also support and lift up those around them.
For Veterans: Back Tuck Progressions
For the Newbies: CrossFit Lingo
Announcements:
The Lost and Found box is being taken to Good Will Friday night! Look through it before Friday if you have lost something!
Successful social event at Doughy Joey’s last night!!! It was great to meet so many of the newbies outside of The Gym!!
Saturday & Sunday Battle for The Five Seasons. Compete or don’t compete, either way come and see this competition held by our sister gym CrossFit 2.2. Click here for more info.
RX: Deadlift 3×5@80%. Then, Workout not for time but rather max effort. 100yd Shuttle Sprint rest 2min. Max effort static hang from towel, rest 2min., Max height Box Jump (3attempts).
Gold: Deadlift 3×5. Then, Workout not for time but rather max effort. 100yd Shuttle Sprint rest 2min. Max effort static hang from towel, rest 2min., Max height Box Jump (3attempts).
Silver: Deadlift 3×10. Then, Workout not for time but rather max effort. 100yd Shuttle Sprint rest 2min. Max effort static hang from towel, rest 2min., Max height Box Jump (3attempts).
Endurance: Back Extensions and Toes To Bar 21-15-9
Men’s S&C: RX
Women’s S&C: Deadlift 3×10. Then, Tabata Air Squats, Pushups, Situps, & Rowing (cal). 8 rounds of each movement 20 sec. Of work and 10 sec. Of rest. 1 min between exercises. Score= reps per movement.
Competitor: RX/ your skill for 20min
Did this workout Thursday since I can’t go Friday
Deadlift- 35, 45, 55 (PR so far)
WOD: Longest towel hang was 2 mins then last 2 were 1:45 Max height on box jump was 30 inch
Wow Michelle, Great Job! Isn’t that your height in inches?
Nice work this morning 5am group
It was cool seeing people find out that their minds were limiting them more than their physical abilities. Great job recognizing that and overcoming it. This was especially noticeable with the box jumps
DL – 110 110 120
100 yd shuttles – 17.5, 17, 16.5 seconds
Box Jump Max – 49.25″
Towel Hang Max – 1:13
DL-120k
WOD-I got some ups, and I’m fast! Seriously, I did get a 36″ box jump!
Fun morning!
Guess that means when we have 30″ box jumps in WOD, you’ll be doing them now. Great job!!
DL: 75, 80, 82
WOD: 31, 31, 33 seconds for towel holds.
Max box jump: 40″
DL – 70, 74, 80
WOD – max run – 20
Towel hold – 25
Box jump – 38″
DL 160,170,180×4
WOD not sure on run long on towel hold was 52
Box jump 40″
DL 100k
No wod
Shantelle- its over half my height
I may have to attempt higher next time 
or try it on thursday
DL: 160,170,180
had fun on the WOD, but found out I cant jump with the big guns. Smashed my shins on the 48″ box jump just because I had to try it.
Way to go Mitch!
60min AMRAP @ work including:
300yd shuttles, HSPUs, Pistols, Strict Pull-ups, 36″ BJs, V-ups, Supermans, Push-ups, Backward Lunges, Burpees, Walking Lunges, Butterfly Sit-ups, & Squats
=over 1000 reps completed
Currently around 1/3 of the Cedar Falls Fire Department has gone through a 12 week CrossFit program. Many of that third still attend the gym regularly and the others do some form of fitness training on their own. I’m sure the statistics for Waterloo Fire Rescue are about the same.
If you are a citizen in either of these communities, or any community for that matter, and you see a firefighter or police officer, stop and ask them what they do on a daily basis to improve their health and fitness. If they can’t answer you right away let them know that you are putting your trust in their abilities to rescue you in an emergency and encourage them to start.
Give them my information and tell them I would love to help them get better as protecting the community that relies on them!!!!
DL130:140:142
Box jump-45
Run-17
Towel hang-1:05
40 rx 35,35 gold
Towel hang- 22 secs then 15, 10.
Highest boxjump was 26 I think. It was the 2nd box with a thick plate on it. That’s def a mental thing because if there was a fire and someone said the only way out was to jump on the highest one, you bet your ass I’m jumping.
DL: 108k
WOD: done