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First time on the climbing rope today!  Awesome effort from everyone, and congrats especially to Andrea, Heather, and Athena – you got further up a rope than you probably ever have before!  The best time today goes to Kenny at 8:34, an impressive time given that heavy Thrusters and a weighted 800M run were in the mix.
A couple new faces in the gym today too – great job to both Athena and Brian for taking on this craziness of a workout and blasting it out of the park!
06292012
For time:
Pyramid from 1 to 10 and back down to 1:
Pullups x 1
Pushups x 2
Situps x 3

Sorry for the late post everyone – Denee and I had a great birthday dinner in Annapolis and now we’re back on “the island”.
Wear long pants for the workout tomorrow – it will help your comfort level with the rope climbs.
06282012
For time:
3 Rope Climbs
15 Thrusters, 135 lbs
Run 800M with a 20-lb med ball or 18-lb kettlebell

There was a target on Andy’s CFKI record on “Grace” today, with multiple people taking aim and taking it down, including Andy himself!  The previously standing record was “1.5 rap songs” for the workout of 30 Clean and Jerks, and so Andy first set the more standard time-based record in the 7am class, at 4:20.
Mike wasn’t too scared of that time, and ended up with the new gym record of 2:36 in his attempt during the 6pm class.
Andy happened to be there to witness the new record, and decided if his previous time was beatable, then maybe he should beat it too… and posted a new PR at 3:15.
Personal and gym records being set and smashed all over the place, another ridiculously fun day at CFKI!
 

Tomorrow’s WOD is “Michael”, named for Michael McGreevy, a Navy SEAL Lieutenant who was killed in Afghanistan on June 28, 2005 when the helicopter taking him and his Team on a rescue mission crashed.  Michael is survived by his wife Laura and his daughter Molly.
3 Rounds for Time:
Run 800M
50 Back Extensions
50 Situps

A couple people said that the workout today, “Kelly”, was the toughest one yet.  It sure looks simple until you do a double-take on the fact that it’s 5 rounds!  Once again though, no one quit – even when the time went beyond the class hour for some.  You guys are so focused on doing your best on these WODs that time is no longer a factor!
Some highlights from the day at CFKI:
– Kenny, Alex and Mike tested their limits on the Box Jump, with Kenny jumping onto a 45-inch box (24-inch box with 7 45-lb bumper plates stacked on top) and Alex and Mike each getting a 42-inch jump.
– Barbara and Alyssa attended their first class each, both at the 6pm class.  Alyssa is a former D-1 gymnast looking to get back into elite athletics and Barbara is a retiree looking to improve her daily movement.  I’m super proud of both of them for their efforts today, and can’t wait to see their development over the next few weeks.
– Mike picked up another gym record for “Kelly” at 25:26.  Badass.
Grace
For time:
30 Clean and Jerks, 135/95 lbs
Remember there is already a record for this one on The Board:  Andy wrapped up “Grace” in 1.5 rap songs!

Another week in the books, and some more stellar performances!  On Saturday we let “Amanda” sneak onto the board and most who came in spent the hour practicing muscle-up progressions and snatches.  Bobby took on the workout and finished in 8:38 with modified muscle-ups and 95-lb snatches.
Kenny got his first muscle-up without any ground help!  Muscle-ups are crazy difficult, and when you get your first one on the high rings it’s a huge deal.  Congrats, Kenny – another big step on your athletic development.
Thanks to Tom for coming in too, who is going through the Fundamentals course at CrossFit Bowie.  It’s good to hear about how other boxes ramp up their athletes and sounds like they have a really solid program there.
Finally, good luck to Chris who is off to Peru to hike Machu Picchu and plans to also hit up CrossFit Lima if his injuries have healed up enough.  Have a great time down there, Chris!
Here we go with another week – let’s hit it hard!
Kelly
5 Rounds for time:
Run 400M
30 Box Jumps
30 Wallballs
 

Our first Hero WOD today, and some very heroic efforts to get it done.  Andy, Byron, and Kenny took on “Griff” as Rx’d and Kenny took the title at 12:20.  Colleen and Heather also got the job done with a scaled WOD of 1/2 of the runs, and both got in under 10 mins.  Top efforts, all putting out as much as they could to honor SSgt Travis Griffin’s sacrifice.
Amanda
For time:
9 Muscle-ups
9 Snatches, 135 lbs
7 Muscle-ups
7 Snatches, 135 lbs
5 Muscle-ups
5 Snatches, 135 lbs
** Muscle-ups can be scaled with Ring Pullups and Ring Dips

What a hot one out there today, so we stayed indoors for the most part with a mid-level endurance test of the shoulders (HSPUs and Push Press), as well as some balance and coordination built in with Double-Unders and Toes-to-Bar.  Alot of times sub-10 mins which is awesome, and everyone had an exercise that was tougher than the others, but it was different for each person.  Pretty neat to see one person pulling away from the pack only to be caught when they hit their technical sticking point.
Tomorrow we’ll take advantage of the relatively cooler weather and do a pure conditioning workout with a little bit of skill involved… backwards running.  Any cornerbacks in the group?
This is actually a Hero WOD named “Griff” after USAF SSgt Travis Griffin, who was killed April 3, 2008 by an IED explosion in Baghdad.  Travis is survived by his son Elijah.  Let’s do this one for Griff.
For time:
Run 800M
Run 400M backwards
Run 800M
Run 400M backwards

Alright, so today’s workout – a 10-minute time-boxed workout with a single movement and some short runs – was offered up to my good friends and athletes of CrossFit Kent Island as a well-deserved break from the 30-minute marathons that we’ve been getting into lately.  But no one took it lightly, and I would venture to say that this one was just as tough in it’s own way.  Everyone got at least two full rounds in, which is no small feat, and Kenny pushed it over the top with 3 full rounds.  It was great to sit down afterwards and have a beer to celebrate a great week so far, and take some time to relax.  Craig/Heather/Byron- sorry I didn’t have a (root) beer with you too – I was feeling pretty dehydrated and needed that water instead!
06212012
For time:
20 Handstand Pushups
30 Toes to Bar
40 Push Press, 75 lbs
50 Double-Unders