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Entries in Elizabeth (2)


Monday December 10, 2012

Taylor getting under a squat clean.  Nice position Tay!




  • 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"


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.




11:30am with Dr. Coats.  Be there!



Post results and thoughts to comments.


Monday June 21, 2010

Hang in there 27! Only one more week!


Part 1:



-squat clean (135/95)

-ring dips

rest 5 min after part 1

Part 2:

snatch balance 5-5-5-5


Post results and thoughts to comments