Today was primarily a smart rest day for most, getting the body ready to compete on Saturday in the Eastern Shore Affiliate Challenge. Get some good food tonight, and plenty of water and sleep. Craig and I are going to meet at the box at 5:30am tomorrow to caravan down to Salisbury – feel free to meet us there if you’d like, otherwise we’ll see you there!
Address for the Challenge:
CrossFit Salisbury
2020 Shipley Dr, Building A1
Salisbury, MD
But not everyone took it easy today, as evidenced by the rad times posted on the CFKI Record Board for the 2000M Row! Colleen grabbed the women’s record at 9:56, and Craig beat out the men with his record time of 7:21. Awesome targets for the rest of us to shoot for!
Class Schedule Change
Hey everyone –
We are making two changes to the schedule effective next week, September 24th:
– We will begin offering a group class at 12pm on Tuesday and Thursday
– The Saturday 10am class has been removed from the schedule due to a lack of interest; the 9am class remains on the schedule
Thanks, and happy WOD’ing!
Ryan
September 21st, 2012
Tomorrow we will spend our time working on the technique of the Olympic lifts, the Snatch and Clean, in preparation for the Eastern Shore Affiliate Challenge on Saturday.
For those not participating in the ESAC, we will still have a WOD on Friday: a 2000M Row. If your 500M row time is 1:45 or less, try to maintain a split of 2:00 in the WOD. If you are over 2:00 for your 500M row, try to maintain a split of 2:30 in the WOD.
09212012
Row 2000M for time
September 20th, 2012
Sitting here watching the CrossFit Games on ESPN and getting pumped for the Eastern Shore Affiliate Challenge! This is the first CrossFit competition that any of us will have done, and I can’t wait to get it started.
By the way, Kenny – I stole your CrossFit hat. I really like it – muscle-up contest for it tomorrow? Cool.
Today’s leaders: Andy (9:01), Craig (9:05), Heather (10:45, 45lb Clean)
09202012
4 Rounds for time:
3 Muscle-ups
5 Burpee Pullups
7 Pullups
Run 400M
September 19th, 2012
Back on the rope today, and a lot of big first steps! Shawn, Athena and Michelle all found their foothold and stood comfortably on the rope (or as comfortable as it gets!), and Andrea and Tom climbed up that nasty 15-foot rope for the first time! It just goes to show you that as long as you keep trying and take in the technique, you will be able to do anything you want to do.
Byron got 6 rounds + 150M run today to lead the dudes, and Heather killed the WOD with 6 rounds + 5 burpees + 50 jumps. Nice work, guys!
And let’s not forget the most fun part of today’s class – the 1 minute of Burpees! Craig and Kenny both closed the minute with 30 Burpees (wow!) and Michelle got 20. Anytime you’re Burpeeing, time moves very slowly – I’m proud of you guys!
09192012
21-15-9 reps for time:
Hang Power Clean, 115/75 lbs
Weighted Pullups, 10/5 lbs
Double-Unders X 2 (42-30-18)
Tomorrow we’ll talk about logistics for getting to and from the Challenge on Saturday too.
September 18th, 2012
There were some really awesome gains today in the Snatch – Craig jumped up 40 lbs to a max of 135 in the course of a month! The Snatch is all about technique, and you guys all have improved so much that the weights seem lighter as you jump them up with that strong hip drive.
Check out Chris getting his elbows “high and outside” in the middle of his ‘Isabel’ workout!
09182012
As many rounds as possible in 15 minutes:
1 Rope Climb
Run 400M
Isabel
Still recovering from “The Seven” on Friday! That might be one of the toughest WODs we’ve done, but then again I’ve said that before…
Andy and I did the ESAC Clean/Pullup/DU workout yesterday with a heavier load than prescribed on the Cleans and weighted pullups, and it was still pretty fast. We’ll do that WOD heavy again on Wednesday so that everyone going to the Challenge can do it. I’m pretty excited to see what the fastest time on that workout will be on Saturday – it’s going to be a burner!
Tomorrow we’ll do some work on the Snatch technique, and then…
Isabel
30 reps for time:
Snatch 135/95 lbs
Go Heavy
Totally awesome work on “The Seven” on Friday, guys. I did it myself with a lighter weight and then as prescribed and it ruined me both times. The purpose of the hero WODs is to test our mental endurance – how much can you handle when the weights feel heavy and you still have a long way to go?
Kenny got the workout done in 44:30 (sorry if I got the exact time wrong) and everyone that completed it for 30 minutes put up a big sacrifice to our fallen heroes that gave it all for our freedom. Thank you.
Andy and I did this WOD today, which we will also do on Wednesday to get ready for Saturday’s affiliate challenge:
21-15-9 for time:
Hang Power Cleans, 115/75 lbs
Weighted Pullups, 10/5 lbs
Double-unders
Andy rocked it in 6:24, exactly 2 mins over his time for the ESAC prescribed weights. Sweet!
The Seven
It’s been a late night so not a whole lot to write, except:
1. Welcome back Bobby! Good to have you back, and today was a good WOD for your fast feet
2. Chris is on the leaderboard with his nasty time on the 1 mile run of 5:40! Blazin’!
The Seven
Seven rounds for time, with a max of 30 mins:
7 Handstand Push-ups
7 Thrusters, 135/95 lbs
7 Knees to elbows
7 Deadlift, 245/155 lbs
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
September 13th, 2012
The Eastern Shore Affiliate Challenge feels very close now, since we did the 21-15-9 triplet from the Challenge in our classes today. The WOD seems scarily fast, and almost everyone completed it in less than their Fran time, even though it has three movements while Fran has two. If anyone wants to try the WOD with some more weight in the Cleans and Pullups, come on out on Saturday, that’s what we’ll be doing!
Top scores for the day go to Andy (4:34) and Andrea (12:46) both as Rx’d
09132012
Run 1 mile for time
Rest 10 mins
Run 400M for time
Rest 2 mins
Run 400M for time
Rest 2 mins
Run 400M for time
Rest 2 mins
Run 400M for time