Lift: Thruster 10-8-6-4 (as warm-up)

WOD: Kalsu

100 thrusters for time, 5 burpees at the top of every min. 135/95

Jeremy laid it down today, as did many others.  He worked hard for well over 25 min.  Lot of heart shown today, nice work.

One completed RX today… Jen R.  hats off

Lift: Split Snatch 1-1-1-1-1-1

WOD: with a 10 minute clock row 500m then AMRAP

20 KB swings

20 box jumps

When this happens we need more space

Lift:  Bench Press 10-8-6-4-2

WOD:

15 deadlifts 135/95

15 push-ups

*10 rounds*

Ty moving that kettlebell with his hips

Every movement, brand, and politician has their detractors.  Crossfit is no exception.  I personally like to keep an eye these detractors and make my own decisions because they sometimes have valid points.  One I’ve heard more than once is Crossfit is Gimmicky and/or a Fad. 

I can see how the named workouts would feed into the gimmicky description.  Retort; it’s much easier to refer to a workout as “Fran” rather than that workout where you do 21 thrusters with 95lbs, 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups for time.  Then, if you have to describe a thruster and kipping on top of that…fugettaboutit.  One word; Fran.  If you’ve ever done it, you know, there’s no gimmicks.  Cindy, Linda, any named workout for that matter. 

 The bottom line is Strength and Conditioning.  That’s what we do.  We make people stronger, faster, and just better.  If you think it’s a fad, time will tell.  I’ll still be here in 10 years…doing Fran, Cindy, and Linda.

Open Gym

Nate earlier this month during a Hero wod.  This dude had 3 prs today!  He missed the Crossfit Total (due to work) and made it up today.

Squat=375  Press=215  Deadlift=500  Total = 1090  Body weight <200

One word,  Legit

Lift: Clean & Jerk, rep scheme up to you

WOD:

 clean & jerk 135/95
burpees

Sets of 3,6,9,12 ……
AMRAP 8 min. every rep counts

The kids love climbing rope

Keep fighting the good fight

http://media.crossfit.com/cf-video/CrossFitJournal_KateMoran_PRE.wmv

Lift: Front Squat 3/3/3/3/3

WOD:

10 T2B
20 double-unders
.
*5 rounds*

Devin

Lift: Split Jerk 2-2-2-2-2

WOD:

3 HSPU
6 heavy KB swings (pick weight)
9 box jumps (pick height)

AMRAP 20 min.

Big Mike finishing the Filthy 50 – this was cool.  There was a cap on the wod, Mike was past it, but he was close.  I thought…I should stop him, 30+ minutes of kick your butt is enough.  You guys jumped in encouraged him, push him through, I know he’s thankful.  He’s stronger for it… and we’re stronger because of it.  There’s a lot to be said for Community.

Lift: Hang Squat Clean 3-3-3-3-3

WOD: Tabata
row
rest one min.
squat
rest one min.
push-up
rest one min.
sit-up
*score is lowest round in each exercise*

Jake, very focused

Lift:Deadlift 3/3/3/3/3

WOD: Pull-up Ladder

one pull-up the first minute, two pull-ups the second minute, three the third and so on….until you can not get the alotted number of pull-ups, the workout is over.

Look who stopped in today.  Surgery on Thursday, a plate and a couple of screws. 

 Good Luck Rach, I know you’ll be back, better than ever!

On Today’s WOD…. Chris and Jeremy at 630pm both over 20 min. Nice!

Lift: none

WOD:

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge Steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
*for time*

The Holiday Party

Oh the Filthy Fifty, it was a busy day, so what did you guys think?