Wednesday 090325

 

Front squat 3-3-3-3-3 reps

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[Jerimiah]

Front Squat 3-3-3-3-3

Karsten 65-85-105-125-145

Row 5K

Christy 30:30.3

[S. Ha]

Barbara and Sarah did a non leg intensive workout today because their legs were still hurting from Monday's thruster/SDHP workout.

They did 21-15-12 of pullups/pushups/knees to elbows with a 500m row before each round.

Heavy front squats weren't going to happen today!

[Bryan Lloyd]

"Nooners" did a Navy Seal wod called "Master Chief"

12 hang cleans amrap for 4 minutes / rest
12 push ups one minute x 5
12 squats

The actual wod calls for 6, 9 and 12. Being nooners and not 4:30 pm'ers we upped the ante and renamed this "Master Chief on crack"

times and weights as follows {I apologize if I did not get everyones weights right. Not every one put them down.)

Lloyd 2/ 2+6 hang/ 2+2 hang/ 2/ 2 135lb
David 2/ 2+5 hang/ 2/ 1/ 1+12 hang 135lb
Scott 3/ 2+12 hang/2+12/2+9/2+12 115lb
John 3+3/3/2+12/ 2+hangs/pu/2+hc pu 115lb
Gretch 2+10/2+3/2/2+7/2+5 65?
Shea 2/2/2/2/2 curl bar 15lb
Shannon2/2/2/2/2+6 hang straight bar 45lb

Heather did a workout we named "Heather".
Yes, We are a very imaginative group!
Kite also came in and joined her.

"Heather"
30 box jumps
30 squats
30 sit ups

Heather 14:52
Kite 15:18

[Bryan Lloyd]

Sorry for the mess up. The workout was
amrap in 4 minutes rest 1 minute
x 5
I will also mention that Heather told me my
form totally sucked on my last round. I will reduce my weight next time.

[Jason]

Ooook....Now were these Hang Squat Cleans or Hang Power Cleans? And I assume that the squats were just air squats and the bar was used only for the Hang (whatever) cleans.

And Lloyd you are right the "Evening Crew" would not have upped the ante instead we just go ALL IN. Meaning we don't need to take rest between rounds. We just smoke through the whole thing all at once. Just because THAT'S HOW WE ROLL.

And who ever is letting Lloyd post for the "Nooners" should be kicked in groin AMRAP in 5 minutes. Not only does Lloyd "TRY" to humiliate the "Evening Crew" but reading his posts cause epileptic seizures.

[Rachel]

Oh snap!!

[sean]

fosheeze!! Its like that Lloyd??..you cant go out like that

[Bryan Lloyd]

I apologize for my posts causing seizures.
HOWEVER, the total number of workout minutes was 20.

4 minutes amrap
1 minute rest
5 TIMES

If the evening crew is sooooo bad that they don't need a break then all I can say is Good Job!!! (I'm being serious)

By the way, I got this off the Navy Seal site and foloowed their workout. The "Nooners" did not want to stop and rest
either and we seriously considered amrap until the 4:30 class came in but I had to get to a hair appointment.

[Jason]

"Evening Crew"

Front Squat 5x3

Brandon - 135/160/185/195/205
Pat - 135/160/185/195/205
Donkey - 95/115/125/135/140
Coach - 95/115/125/135/140
Peaches - 95/115/125/135/130
Angie - 55/45/50/55/60
Jason - 185/205/215/225/225

"Karen"
Cream - 10:14 *PR
Jason - 6:40

Baseline
Miana - 8:15 (green band)

"Lynne"
Robin -
---bench press 75# 7/8/7/8/6
---pull ups 6/12/10/9/8
Total - 36/45

Everyone did a good job. Remember the key to front squats is keeping your elbows as high as possible. Also Miana came in to give CrossFit a try. She did good on baseline and we expect to see more of her in the future. Brian did a good job pushing himself and getting a PR on Karen.

And Llyod don't worry I will smoke Master Cheif's crack tomorrow. And without resting every 4 minutes. Because the Evening Crew don't need no stinking rest.

Oh and did you get your nails done while you were at the salon as well? Haha jk.

[Paddy]

Lloyd did you get a wash & wax or did they just use a Sham-WOW to shine that dome? HAHAHAHA!!!

Brice and I are proud of our Nooners but the 4:30's & 6pmers AKA: the "Afternooners" are a hard working crew.

Jason & Robin both smoked on "Karen". It was fun to watch them both grind through it.

We will start upping the ante' and get ready for a competition between the two Crews.

I will confer with the Trainers and we can pull out the Hopper Deck and have our own CrossFit Tulsa competition in a month.

Who is up for a little challenge?

[Jason]

You know the Provencher household is always ready for a challenge. Maybe we should do this on a weekend and have a cookout afterwards.

[sean]

do I have to represent myself as the only 835ish in the morning guy?? I will take on all comers..(no bad jokes here, please) Anyone can join my team if they wish

[Rachel]

I could join your team...I've been a floater for a while now.... Never sure what time or day I get to go.

[Susan M.]

"Never interrupt your enemy when he is making a mistake." - Napoleon Bonaparte. So if others want to challenge the nooners, game on (the term "enemy" meant in the nicest possible way of course :)

[Jason]

Susan I say this in the nicest possible way. You are all going down!!! Now have a nice day.

[sean]

susan M. with a post!! All this time all I thought she could do was kick my butt in workouts

[Heather]

Just to let you all know that the "Heather" workout is not just a one rounder. It is three rounds of those exercises. I guess Brian receives a failing grade when it comes to posting.

Just so you all know, I think everyone does a good job. If you could not tell, I am trying to distance myself from my nooners trash talking. hahaha

[Jason]

Heather, I recognize that everyone is doing great and making vast improvements. But a friendly competition never hurt anyone.

That being said, most trash talking is directed at a certain fireman. Just because he likes being burned. Haha

Sean I nearly fell out of my chair when I saw her name. Now if we can just get everyone else to post more often that would be great.

[Brian H.]

Hey Rachel and Sean, I read Rachel's post, then I took a duece and I thought of your team's name. "Team Floater" inspired by my two fav floaters.

[Paddy]

Okay I have some suggestions for some Team Names for the competition. 4 - 6 Teams.

"Darn Earlies" (6amers)
Team Captain - Jeremiah or Susan Ha

"Mornin Wood" (8:35amer's)
Team Captain - Sean AKA:"Sticks"

"Nooners" (11:30/12:30's)
Team Captain - Brice

"Afternoon Delights" (4:30er's)
Team Captain - Brandon

"Eveningers" (Need a better name/6pmer's)
Team Captain - Jason or Robin

"Weekender's"
Team Captain - Brian H.

I am thinking 4 to 6 people to a Team. More thoughts to follow.

[Jason]

You can just call the 6pmers/evening crew "winners"

[Brian H.]

First of all... Paddy, read a book dude, Im not a weekend only guy, I am a 6 PMer. Im a winner. Ask anyone. I also go on weekends.

[Paddy]

Brian, I realize you are not a weekend only guy.

I was trying to spread out the experience that is why I suggested you for a Captain spot. Maybe I should have said James.LOL.

[Jason]

UUUmmmm.....who is James? We do not have a James that comes to the 6pm class. We do have a guy named "Peaches" though....hahaha

Oh and about the experience thing. Brian(Cream) just THINKS that he knows everything but he really doesn't. I mean he did go to Texas A&M for crying out loud.

[sean]

Brian, I think you mispronounced/mistakenley spelled a word in you last post. It should of been "weiner".