WOD
Skill Work
Hand Stand Holds
3x max time
Deadlift
3-3-3-3
Met Con
The Baseline
Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Discussion20 Comments
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Athlete Profile: Robyn Vann Hello, My name is Robyn, and I have a CrossFit addiction. No need to enroll me in a 12-step program or seek therapy…CrossFit is my therapy! My first CrossFit experience …
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Overcome Nutritional Hurdles: Go Against the Grain Challenge CFWH 2012 KICKOFF – Go Against The Grain WHAT: We want you to learn your body! You are going to cut out the “bad foods” (added sugar of any kind, …
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CFWH NEW CLASS SCHEDULE Here is our new class schedule. This schedule will be effective starting next Monday, January 30, 2012. Changes have been made across the board with CF classes and yoga so …
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Did Thursday’s Workout
Run 400m
5 rounds
10 thrusters – 95#
20 KB swings – used 25# DB in each hand
Run 400m
29:11
thumb push ups? are you kidding me? gawd!
1:30 improvement on baseline
WOD 4:40ish
Deadlift 330 Loosing weight does not help this lift. I will get the strength back.
i love the custom rap song mixed especially for this video… i especially love the part a little past halfway through where he’s talking about oven-baked tilapia, pomegranates, and blueberries, and sun-dried tomatoes… HA
DL: 225-245-265-285 (2 reps- not sure if i got the last one at full extension)
Met Con: 5:54 with ring dips instead of pull ups– 0:20 seconds slower than my “baseline” PR, but it’s a whole different ball game with 10 RXed ring dips at the end…. gotta work on that. A huge weakness!
Also- loved looking over and seeing THREE other people rowing next to me
. YAY for 4 rowers in the gym now!!!
DL: 275 (1 rep on last set)
Met Con: 5:02
Have a good weekend everyone! I might try and make it to a DFW Crossfit on Saturday morning.
Deadlift: 255
WOD: 5:49
@Reese
If you are interested, I think GSX Athletics in Fort Worth (the one that Jeff Tucker owns; http://www.gsxathletics.com/crossfit.asp ) has a free class they run on Saturday mornings. I saw it on their blog a while back and always want to keep it in the back of my head in case I’m up there for some reason. Not sure if Tucker will be there, but still would be cool to see his place.
The thing that makes GSX great is the back outside area. Tons of pull up stations. The indoor room is small. If you are in Dallas, go see Dallas CF Central.
Deadlift: 340
WOD 4:31 with a 10# Vest
It was a great morning this morning at CFWH…if only I could remember my times to post…I think I was too sleepy! I think my deadlift was 225 lbs and I think my met con was 4:58…that is all I got!
Have a great Friday everyone!!!
Deadlift 260, WOD 4:33
@Vanessa
Vanessa you sell yourself short, I think you are right on for the deadlift and met con numbers. You were not that sleepy
WOW- just got a chance to watch the video. And I just wanted to be able to do better ring dips?!
By aspirations are so much higher now
.
DL 290
Met Con 4:24
Have you all heard about this?
Bayou City CrossFit(location) is hosting a Team Competition and crawfish boil on Saturday, April 17 at 12:30pm. First WOD will start at 1:00pm and second WOD will be around 3pm. Each team is required to have 4 members (2 females and 2 males). Team fee is $100 and includes competition and food. They will also have a “SCALED” version of the WODs for those who are interested. If you do not want to participate in the workout you can go and eat for $10.
Max hand stand hold 1:32
DL 115
MetCon 5:21 (down from 6:32 and an assitance band in November)
@Nicole G
Nice job Nicole! If I could only learn to do a handstand
Love that you posted the video of Hannibal Rob, love it