January 24, 2013
Athlete of the Month: Anthony Merfeld!
Nominated for his commitment to CrossFit AND getting his first muscle up!
Hard work and dedication pay off! Great work Anthony!
Question: How Long Do You Keep Trying Until You Succeed ?
Answer: …..Until.
Announcements:
FREE Yoga class Saturday at 8 am between CrossFit classes if we have enough interest! Please post to the blog if you would like to participate!
YOGA: 6:15 pm
Open Gym Times: 6am-4:30 pm
Competitor Class: 4:30-5:30 pm
Beginner’s Class: 5:00-6:00 am and 5:20-6:15 pm
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: 5am or 5:20pm Beginners Class: Deadlifts, Pull ups, Overhead Squats.
Endurance: 3x500m Row
Men’s S&C: Overhead Press 4×85 @85% and Bentover Rows 3×8 max effort. Then, “DT” 5 rounds for time of 12 Deadlifts (47/70), 9 Hang Power Cleans (47/70), 6 Power Jerks (47/70). Time cap 15min.
Women’s S&C: Overhead Press 4×5 and Bentover Rows 3×8. Then, “DT” 5 rounds for time of 15 Deadlifts (20/30), 12 Kettlebell Sumo Deadlift High Pull from the hang (knees) (25/35), 9 Push Press (20/30). Time cap 15min.
Competitor: Ring work, Partner WOD, 3 rounds of 50 yd Buddy Carry (EA), 5 Rope Climbs, 25 HSPU. Snatch Work @ 85%
Congrats Anthony!
1/23/13 Lift/wod
OHP: 20, 25, 25, 28
Bent over row: 28, 35, 35
DT wod: 11 or 12 something…. 40k
Diane: 4:10
Great job Mitch Smith w Fran! 3:28 I believe
Yeah, that was a f’ing hard workout. If it wasnt for Shane Farmer and Armand pushing me hard to finish this WoD, I’d say DT stood for “don’t try”
OHP: 33, 35 x 3
BOR: 40, 42×2
wod: 13 43k