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Monday December 10, 2012

Taylor getting under a squat clean.  Nice position Tay!

 

 

**Announcements**

  • Wall of fame: You may have noticed I recently re-wrote the CrossFit girl named WODs on the wall above the treadmills.  I did not, however, put the old scores up there.  The reason is because from now on, we're going to require either the use of a judge or video evidence in order to have a score be eligible for the wall.  There may be some video's of the old scores, in which case they may be put back up, but otherwise we're starting fresh.  So with this in mind, and since today we've got "Elizabeth" on the menu, consider getting a friend in class to judge you if you've think you may have a score that has top five potential.
  • Don't miss ROMIK today at 11:30am with Tony Coats, owner of Back in Action Chiropractic, for a half hour of flexibility tips and injury management treatment ideas.  
  • December's Floating Tester is posted below.  I thought we'd finish with a classic.  This is one of those workouts you should have under your belt eventually.  So if you haven't ever done it, this is a great time to get a baseline even if you don't expect to compete for the top score.  Also, for the winners, I'm going to offer up a gift certificate good for fundamentals plus a month of membership which can be given to a friend or family member who may be interested in starting CrossFit… Christmas gift maybe? Okay good luck!  Now go find a judge and get it done and see what all the hoopla is about :)

 

 

 

Class WOD

A. front squat: 2-2-2-2-2; rest as needed

B. "Elizabeth"

21-15-9 rep rounds for time:

  • squat cleans (135/95)
  • ring dips

*If you think you may have one of the top 5 scores on this, get a friend in class to judge you so you'll be eligible for the wall of fame.

 

 

December Floating Tester - Last one until after the "Open"

"Fran" 

21-15-9 rep rounds for time:

  • Thrusters (95/65)
  • Pullups

*Judges be tough!  All reg standards apply.  Pay close attention to squat depth and full extension at the top the thrusters with the head through and ears showing.

 

 

Daily ROMIK

11:30am with Dr. Coats.  Be there!

 

 

Post results and thoughts to comments.

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Reader Comments (12)

A. 115# / 125# / 135# / 145# / 155# x 2 reps (right Sara?)
B. 16:33 rx with Bob as judge... need a bit of efficiency work on those ring dips!!!

December 10, 2012 | Unregistered CommenterJK

Here is my first video submission for the board, i have many more videos to submit, no Elizabeth yet.

Here is Fran from Feb 2012 3:23
https://vimeo.com/36645270

December 10, 2012 | Unregistered CommenterChelsea

First time back doing cleans and front squats in a couple of months. Starting back up again with light weight but everything feels heavy...
A). 65, 75, 85, 95
B). 14:02 with 52# squat cleans. Half ring dips with purple band and the other half push ups.

December 10, 2012 | Unregistered CommenterKat

A) 65, 85, 95, 105, 110
B) 19:40 @ 85# and blue band ring dips

December 10, 2012 | Unregistered CommenterKindra

10:08RX
My legs were not liking the squats...

December 10, 2012 | Unregistered Commenter21

A. 185, 195, 205, 215
B. 11:43 Rx

December 10, 2012 | Unregistered CommenterBen E

A: 185-195-205-215-225(1)
B: 20:42 rx

December 10, 2012 | Unregistered CommenterScott Z

A. 245
B. 8:04 Rx (got it on video)

December 10, 2012 | Unregistered Commenter27

A: 255, 265, 275, 285, 295

B: 8:35 RX

December 10, 2012 | Unregistered CommenterScott L

295(2). Elizabeth 9:25rx
Beat other capable athletes those kids better work harder. I won't name names (Joey P and Will Kapp) that would be tacky. Do work kids

December 11, 2012 | Unregistered CommenterTC

A) 275
B) 14:47 (beat my time from February by 4 minutes)

December 11, 2012 | Unregistered CommenterPatrickB

A: 265 with a lot of help on 2nd rep
B: 13:45 rx

December 11, 2012 | Unregistered CommenterKlempsun

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