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Some big weights being thrown around today before the workouts, including Alyssa getting a new Clean PR at 100 lbs and Kenny going big with a  235 lb Clean!
After the lifting party, we went old school with a classic benchmark “girl”, Karen.  The race to 150 Wallballs was heated today, with 5 people finishing under 9 minutes and Craig leading the charge at 7:37.  If you want to know how fast that is, try doing 20 Wallballs in 1 minute.  Now keep that pace for 7:37.  Don’t throw up… alright, you can if you want.
Bradley
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
10 Rounds for time:
Run 100M
10 Pullups
Run 100M
10 Burpees
Rest 30 seconds

We all got a little taste of what it was like to compete in the CrossFit Games today with a workout created by Dave Castro, CrossFit’s head of programming, for this year’s Games.  I modified it a bit to bring it down to a level that our best athletes could compete with, and you all did the rest.  Great competition especially in the 6pm class today with 7 athletes going head-to-head, and Alex pulled out the win with a strong time of 11 minutes flat.
Check out Alex’s form here.  Not much to coach here; he’s even standing in front of the fan to maximize his rest between reps.

Karen
For time:
150 Wallballs, 20/10 lb ball

Hope everyone had an awesome weekend!  We had a great time at the Rugged Maniac 5K obstacle race up in NJ – I finished in 36:33, which I’m pretty happy about, and we definitely need to bring a team up there next year and dominate!
2012 Reebok CrossFit Games Event: “Track Triplet” (modified)
3 Rounds for time:
95 pound Split snatch, alternating legs, 8 reps
7 muscle-ups
Run 400 meters

Saturday’s WOD is running intervals – 800M X 3.  Ryan will be out of town running in the New Jersey ‘Rugged Maniac’ race (http://www.ruggedmaniac.com), but the gym will be open from 9am to 10am so feel free to stop by and do the WOD with anyone else that is around.  Or measure out the distance near your house, wear a watch that you can time yourself with, write down your time and we can talk about it next week when we’re all back together!
Pre-workout tips:
1. Warm up well before your first of the three runs; it’s easy to get hurt by moving fast with cold/stiff muscles
2. Think about what pace you want to hit on the first interval, and then if you don’t hit that time try to get closer on the next interval.  If you do hit that goal pace, then your next goal is to maintain that throughout!
07142012
3 Rounds for time:
Run 800M
Rest 2 mins

I will be out of town on Saturday, so rather than our scheduled running workout today we are going to reverse the order and do ‘Elizabeth’ today, and run on Saturday which you don’t need to come to the box for.  Last minute curveball, just like at The Games – can you handle it?
Elizabeth
21-15-9 reps of the couplet, for time:
Clean, 135/95 lbs
Ring Dips

Uh oh – Friday the 13th.  Watch out for ghosts of your old selves being left in the dust as you charge through some quick 800M runs!
Strong work by Craig today, grabbing a new gym record with a 500M row of 1:37!  Lisa brought home the best time of the day in the Double-Under/Wallball/Pullup workout with a zoom of 4:15.  Lisa is a trainer at CrossFit Salisbury, twin sister of Alyssa, and a very welcome addition to the box!
07132012
3 Rounds for time:
Run 800M
Rest 2 mins

Fight Gone Bad… named by MMA fighter BJ Penn after he did the workout and thought it reminded him of a cage match that went terribly wrong.  5 minutes of pure movement and pain, 1 minute of sucking wind, and then get after it again!
Big ups to Craig for besting a tough time of 280 set by Alex with his even 300 score.  Very impressive by both athletes and everyone that gave it their all.
The first annual “Kenny Seeling Integrity Award” goes to none other than Kenny Seeling for calling himself out at not going hard enough in the 6pm class and sticking around to repeat two more rounds at 7pm.  That type of honesty and toughness is built on years of hard work and constantly pushing past your limits, but also just a sign of pure character.
07122012
3 Rounds for time:
30 Double-Unders
20 Wallballs, 20/10 lb ball
10 Pullups
 

The great monsoon of 2012 hit us today in the middle of Jimmy’s workout, flooding the front of the gym for a bit.  First time we’ve had to close the garage door during a workout since we opened!
We had some killer workouts today with overhead lunges and burpees taking center stage.  In the 6pm class we turned it into a fun team event since we had so many athletes, and Lisa/Kenny/Chris took down Alyssa/Alex/Ryan due mainly to Lisa’s prowess with the double-under!
At 7pm, Craig, Heather, Andrea and Bobby took on the workout as prescribed and everyone went hard at it!  Check out the pic below and note the blurry fast motion all around!

Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  We will do 3 Rounds.
Wallballs, 20/10 lb ball
Sumo Deadlift High Pull, 75/45 lbs
Box Jumps, 24/20 inch box
Push Press, 75/45 lbs
Row (count calories instead of reps)

Pretty fun day at the gym today, with Sofia and Mia rocking a partner workout after learning the Clean and Jerk, Kenny and Alex showcasing their incredible gymnastics skills (see the video below for Alex handstand-walking the length of the gym), Chris, Craig and Heather getting back into the swing of things, and everyone taking on the challenge of a tough Hero WOD.
New records on the board today:
– Craig’s 3 rounds and 13 box jumps in “Danny”
– Kenny’s 31 consecutive Handstand Pushups
– Alex’s 30 foot (approx.) Handstand Walk
Alex Handstand Walk
07102012
5 Rounds for time:
50 foot walking lunge with 45/15 lb barbell overhead
21 Burpees