Wednesday 090429

Rest Day

 

Lance and Karen's girls had fun crawling through the tires while mom and dad worked out.

Comments

[Billy Wiland]

Hahaaa!!! That picture of Lance and Karen's girls ~ CLASSIC!!!

CF-Tulsa-Kuwait has got some motivation for some Fight Gone Bad tomorrow!

[Jerimiah]

Crossfit Baseball
First Base 10 Pull-ups
Second Base 10 Sit-ups
Third Base 10 Push-ups
Home Plate 10 KB/DB Swings
Run 90ft before completing each base.
AMRAP 15 min

Greg(50#KB) 4 Runs + 10 Sit-ups
Lisa(10#KB/Green) 4 Runs + 10 Pull-ups
Janessa(20#DB/Blue) 4 Runs + Run

[Doug]

Doug Decker's Home 'Dungeon' Tuesday WOD:
4 Rounds for time
400 meters
25 jump box (36")
25 Sit-ups
25 Kettlebell Swings (20 lbs - its all I have)

17:24

My friend Josh G. joined me for his 2nd WOD ever and did 15 reps each and used a 20' box: his time - 17:47

The jump box was the time cruncher here.

[S. Ha]

500m/1000m/500m for time then:

3 rounds:
20 wall ball
20 kb swings
20 push ups
20 pull ups

Sarah 19:41
Barbara 21:17
Susan 14:19

[Jerimiah]

36" Doug, you got some hops, 24" is enough of a beast for me.

[Brandon]

I was planning on doing the Dumbell WOD yesterday but ran out of room fast as people came in, so I decided to do the NavY Seal Wod:
Row 2k
Run 1 Mile
Row 2k(negative split)
Run 1 mile(negative split)

In other words your 2nd row/run times are suppose to be faster then your first row/run times.

So I started rowing my first 2k, but at about the 800m to 1000m mark I had the brilliant idea of going for a sub 7 minute 2k. I started out too slow for a sub 7 so I really had to pick up the pace. I cant really explain how bad it sucked...you know how your forearms feel after a hard 'Fran'...kinda like they are gonna explode and you wanna cry. As soon as I finished, it was the first time that both of my legs felt that way for that long. Completely cramped up, very painful and I think a tear or two may have slipped out!(Ok Jason here is your chance again to call me a "Lame O" panzy...cause, yea, I guess I am)

Anyway, my 2k row time was 6:57, barely made the sub 7, and needless to say that is all I did for the day, no way was I gonna run and then row again after that, so I guess my official time was: DNF since I 'did not finish' the WOD.

Also I think if my goal from the start was to complete a sub 7 2k, my strategy would have been better and maybe even a little better time. So I think a sub 6:45 is very doable for Brian H, Brian S, Jason and Sean. However, the internet posted World Record is an amazing 5:35...and its probably a safe record for now!

[David W.]

Nooners did:
Crossfit Baseball
First Base 10 Pull-ups
Second Base 10 Sit-ups
Third Base 10 Push-ups
Home Plate 10 KB/DB Swings
Run 90ft before completing each base.
AMRAP 15 min

"The Hodge" - 5rnds+situps (abmat,55lb KB)
Heather W.- 5rnds+KB swings (abmat,30lb KB)
Jamie D.- 5rnds (abmat,blu band, 30lb KB)
Beth-4rnds+10 pullups (abmat,blu band,30lbKB)
Tanner- 4rnds+8 pullups (abmat,55Lb KB)
David W.- 4rnds+pullups (GHD situps,70Lb KB)
Paddy- 5rnds (abmat,55Lb KB)

Great job everyone

[Brice]

Late nooners also did crossfit baseball.

Randy 3rds + 5KB (70lb KB/GHD situps)
Jade 5rds + 3 pullups (35lb KB/GHD situps)
Brice 5rds + 6 GHD situps (70lb KB/GHD situps)

[Angela C]

Doug, you need a 36" box to make it a more even playing field with the rest of the guys.
Brandon, that's a great row, but I don't think we should count it in the sub 7 2K club on the board till we get video proof. ;)

I came in, but since today was my rest day I mopped the bathroom for time.

I don't know if I'm overstepping bounds... but please, when you use a dumb bell/kettlebell/box/mat/whatever... please return it to where it belongs and not just toss it into that general location or left across the gym.

[Jason]

"Evening Crew"

Since today was officially a REST DAY most did a mixture of a couple different WODs.

2K Row
Brian H - 6:50.8 1st place for the men
Karin - 8:16 1st place for the ladies

5K Row
Karin - 21:20.2 1st place for the ladies
Angie - 27:20.9 (on damper setting 10)

CrossFit Baseball
Lori - 5 rounds +10 pull ups (black band/20#)
Brandon B - 6 rounds (1 pood)
Mango - 5 rounds +10 pull ups

50 Double Unders
5 rounds
7 Hang Squat Cleans 135#
10 C2B pull ups
30 Push ups
Finish with 50 Double under

Brandon - 20:20 rx'd
Eddie - 37:14 rx'd

"Baseline"
Joe - 7:35 1st timer

Everyone did a good job tonight. Joe it was great having you come in and we are looking forward to seeing you tomorrow. Also Karin and Brian set new records for everyone to beat. And Angie did a great job considering her damper was set on 10 (oops). Brandon and Lori looked like they were having fun as well. I might have to try that one next week.

Brandon the is no way that I can row sub 7 let alone sub 6:45. That is one record you can hold over me and I won't even complain about it.

[Paddy]

Congratulations to Karin and Brian. All of that hard work in the gym has certainly paid off; awesome work by both of you.

[Jason]

I forgot to mention the "Star Athlete" of the night award goes to..........

Lacy she rowed 1170 meters in less than 20 minutes. Which is great considering she is around 5 years old and close to 3ft tall. This little girl will be smoking everyone in the future.