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Wednesday September 28, 2011

Kylie (16) on her way to completing her first Rx Fran!  Good work Kylie!


**lululemon Trunk Show Today 8-10am**

  • Today lululemon is holding a trunk show at Cadence from 8am-10am. So in addition to programming the same workout for both CrossFit and C-Sport, we're going to run those 2 hours like open gym. CrossFitters and C-Sporters alike are welcome to come anytime from 8-10am to complete the workout and check out the lulu gear for sale.



WOD... a bonus benchmark this week :)

"Filthy Fifty"

For time:

- 50 box hops (24")

- 50 jumping pullups

- 50 KB swings (35)

- 50 walking lunges

- 50 K2E

- 50 push presses (45)

- 50 back extensions

- 50 wall ball shots

- 50 burpees

- 50 double-unders


Compare to Oct 31, 2009 and Sept 19, 2009 


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Reader Comments (19)

Does Gaines train at TFG? If so he needs that shirt tucked in....

September 28, 2011 | Unregistered CommenterTC

today was the closest i've ever been to crying during a workout when i couldn't get the 20lb wallball to the 10ft target. so frustrating. i spent about 2 minutes trying and ended up doing 14#/10ft...everything else rx


September 28, 2011 | Unregistered Commentergiselle

Oh man... I missed this today?! Im gonna try and do this one later this week. but the thought of giselle almost crying scares me

September 28, 2011 | Unregistered Commenterangie

Oh, man. That sucked something fierce. I was doing ok until I got to the burpees. I completely ran out of gas there. Took me 12+ minutes to do the burpees. I'm so gassed right now I'm not sure how i'm going to drive to work! haha


September 28, 2011 | Unregistered CommenterDato

44:18 26# KB and 10#WB

September 28, 2011 | Unregistered CommenterKindra

FF--30:00, bettered my time by 1:32
K2E were my undoing. Took as long to do K2E as both wall ball and burpees combined.

September 28, 2011 | Unregistered CommenterGoog



September 28, 2011 | Unregistered CommenterSang


September 28, 2011 | Unregistered CommenterGaines


September 28, 2011 | Unregistered CommenterTC

28:48 (I doubt I was parallel on the Wall balls...) - K2E's and DU's took WAY too long, just a joke.

I almost stopped in the middle to find a cop and press charges against this workout -

September 28, 2011 | Unregistered CommenterSully

46:something... slow, steady & somewhat dizzy after the back extensions

September 28, 2011 | Unregistered CommenterScott Z

42 more or less, to the end of burpees. I don't want to talk about DU's.

September 28, 2011 | Unregistered Commenterkb

33:23, 14lb wall balls but rx on everything else....
burpees sucked but finished w/ unbroken double unders

September 28, 2011 | Unregistered CommenterAlexa

Great coaching stance, Gaines. Thats the kinda stuff that can't be taught. You must have been born for this!

September 28, 2011 | Unregistered CommenterMatt

K2E are not my strength, but wall balls were painful.

September 28, 2011 | Unregistered CommenterKlempsun

Kind words, but I watch greatness everyday at noon!

September 28, 2011 | Unregistered CommenterGaines

23:47 RX. Wall balls were real slow.

September 29, 2011 | Unregistered Commentershanepat

tried my hand at filthy fifty sat morning and was just so lightheaded. DNF 38:29 (RX up to wall balls. finished wall balls at 10#)

October 1, 2011 | Unregistered CommenterAngie

25:02 rx

Last 3 exercises took 10 min. . .

October 1, 2011 | Unregistered CommenterMike MacD

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