Workouts

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
 

Second day in a row of a ballbusting workout, and you all showed up and crushed it!  Mike and Byron had a showdown in the morning, finishing the workout within 6 seconds of each other, with Mike at 34:33 and Byron right behind him at 34:39.  It was awesome to see them motivating each other all the way through 30+ minutes of rep after rep.
With a busy gym full of 8 athletes (10 including Chris and myself coaching and helping), Craig brought in the only sub-30-minute time at 29:18.  I’m learning alot from Chris on how to set a pace and hold yourself to it in these marathon workouts.
Tomorrow we will scale back on the workout time, but obviously not intensity.  Everyone eat well and come back refreshed!
06202012
As many rounds as possible in 10 minutes:
20 Turkish Getups, 18-lb kettlebell
Run 200M

Hadn’t done the Filthy Fifty in a while, and it sure brought memories back.  10 movements, each of them punishing in their own way.  Do 50 of them?  50 combined, right?  50 of each of them?
Colleen, Mike, Andy, Alex, Kenny, Craig, Heather.  These people have no “quit” in them, that is for sure.
Craig set the bar for next time at 26:32.  Don’t worry, next time won’t be for a while…

 
 
 
Barbara
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Hope everyone had a nice relaxing Father’s Day and weekend overall.  Let’s get back to work!
The Filthy Fifty
For time:
50 box jumps, 24-in box
50 jumping pullups
50 KB swings, 1 pood
50 walking lunges
50 knees to elbows
50 push presses, 45 lbs
50 back extensions
50 wallball shots, 20 lb ball
50 burpees
50 double-unders

Breakthroughs that happen in class are so awesome to experience, and in the past couple days we have seen some big ones.  Yesterday, Mike and Andy came through for themselves in stringing together multiple Double-Unders, saving valuable lung capacity and vastly increasing their chance of a good WOD time.  Today Andy came through with a second breakthrough in two days on the Clean, a technical Olympic lift that takes a lot of practice and even more trust in your legs’ ability to stand back up from the bottom of a heavy squat.  Kenny joined him in this breakthrough today, and helped Andy see the potential of the full squat in doing heavy cleans.
Andy was fiendishly motivated after understanding the Clean, and took on “Grace” by himself – 30 Clean and Jerks at 135 lbs for time.  His measure of performance… and it is definitely going up on the CFKI Record Board this way… was that he completed the workout in “one and a half rap songs”.
Nicole
As many rounds as possible in 20 mins:
Run 400M
Pullups for max reps
Score is total rounds and total pullups completed