Friday
WOD:
“Isabel”
30 Snatches for Time
Generally Isabel is completed with Power Snatches, but today, you will execute the workout with full squat snatches.
Rx’d Weight for Men/135lbs & Women/95lbs
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The “Carolina CrossFit Plague” gets another victim
Another one down…Another benchmark workout under your belt. Use these workouts to see where you stand. Whether you’ve done the workout before or not, keep track of your times on the wods to see if and when you are making progress. As trainers, we encourage all of you to get a notebook and keep a workout log to track your personal progress.
Another one down…with the “Carolina CrossFit Plague”. The sickness is going around. PLEASE be sure you are washing your hands before and after you touch the equipment in the gym. Also, please help keep our gym clean by not leaving paper towels and water bottles lying around. Let’s stop the plague from affecting anyone else.
Apologies for no post yesterday. The sickness won. Good luck to everyone on today’s workout.
“Only those who dare to fail greatly can ever achieve greatly.” Robert F. Kennedy
Bobbi picked a great quote for the day, ““Only those who dare to fail greatly can ever achieve greatly.” Robert F. Kennedy…..and how true this is.
ISABEL is here with a vengence today folks and she sure rattled the 6am crew. The snatch is an ugly beast, one I still struggle to be comfortable with, and as always practice makes perfect.
This morning we warmed up with the Burgener Warm-up and some skill transfers for the snatch and then migrated to practicing with some weight until tackling the WOD. I think full squat snatching caught everyone off guard and scaling the weight was an absolute necessity.
With that said – everyone this morning pulled off some of the best form i’ve seen in awhile! Pulls may have been a bit too early and jumping/landing stances were too wide at times but man did they all go after it! I actually witnessed a moment of brilliance out of LV this morning in one of the most beautiful full squat snatches i’ve ever seen (was it rep number 17?)…..makes me a proud coach to know that progress is being made a little every day!
Thanks to the 6am crew for being patient with the lifts and daring to scale the weight and conquer form! Proud of everyone!
30 squat snatches with 95lbs…… does Bobbi still have a fever????
I hate being sick and not being there to do the workouts. I missed front squats, now this one… I hope everyone attacks this workout today. It’s a tough one. I hope to see everyone tomorrow, not to work out, but to coach.
If anyone is sick or gets sick, please do not rush back in to working out too soon. If you get back into it too you could relapse with the sickness. Believe me, I am going to have to remind myself of this for the next week, no matter how good I feel.
Whatever is going on with this sickness, at least 5 people have come down with it in the past 3 weeks. It hits hard and fast. I ended up with a temp of 103.8 on Wednesday night and had to go to urgent care Thursday morning, but during the day Wednesday I didn’t even have a fever, I just felt tired. So be careful, wash your hands and stay away from sick people.
Did you have a scratchy throat at first Bobbi???
I am off today (woohoo) and I’m trying to make the 12:00 class but it’s not looking good.
Yes, Karen. I little scratchy throat, then a little cough, then I did the burpee workout. During an intense workout, your immune system is supressed, so I actually made it worse by working out, but I didn’t think anything about it. I thought I was coughing because my chest hurt from doing ring dips. How stupid is that?
So, if you have a scratchy throat, take a couple of days off. Better to be safe than sorry, or should I say better to take two days off now instead of two weeks later.
Here is a link for an interesting article on working out and being sick. Keep in mind as you read this, that my resting heart rate is right around 60 bpm and when I checked in at urgent care yesterday, my resting heart rate was 106 bpm with a temp of 102.8.
http://www.cnn.com/2006/HEALTH/11/09/HM.ill.exercise/index.html
I’m always a little scratchy after bowling and being around all of that cigarette smoke, I was thinking that’s all it is, I sprayed all of my stuff with lysol every time I’ve been in since you got sick.
Hope that you feel better Bobbi. This Wod is gonna crush
Congrats on Garris with a 6:14 rx today. Not bad
8:23 rx’d
Gets a little heavy and I def donked all 135 off of my skull dropping the weight from overhead.
I actually prefer working out when I am sick to sweat it all out….probably not the best or the most scientific but it seems to work.
Catch everyone tomorrow…Palmetto Pig for some protein and fat post WOD lunch
a strange phenomenon is happening to me today…..i’m not hungry and i’m having to force myself to eat my little two block snacks every couple hours……what the heck?
Dawn you are definitely in the zone!!!
Thanks Dawn for the shout out! I loved this workout. Got a new idea…one benchmark workout a day until we cover the whole board. Any takers?
I’m trying to make it to the 4:00 pm class – waiting on one more thing!!!
LV, CrossFit doesn’t work that way. I love hearing newbies get excited about the benchmarks though. Trust your coaches and the ones doing the programming please. Believe me, we do everything with a goal in mind, not just to see how fast you can do the benchmarks. There is a method to the madness.
what is a benchmark WOD?
Still at the office and don’t quite see the light at the end…really pissed I’m missing the 5:30 class. Missed the lunch WOD as I supported my wife (with oven full of bun #2) at her OB appt. Don’t worry, we had a long talk and she’s knows she has three options (in order of my preference) 1. Grow up and go to the doctor on your own (geeze…I’m kidding…) 2. Schedule on Thursdays only 3. Check my WOD schedule and make it either 2 hours before or 2 hours after.
I couldn’t wait to bleed (internally) through this workout and take the rx beside my name and throw it in LV’s eye!
Taking the day off per Bobbi’s advice.
See you all tomorrow.
Aaron did you say bleed? Wait let me get some blood bags ready. I think it would be really cool if you could get your wife to DELIVER the baby on Thursday or Sunday so you dont have to miss a workout!!!!
Victor,
In short, the benchmarks are the “named” WODs, so basically most everything that stays on the white board. There are also Hero WODs named after fallen members of our military.
Lots and lots of info, and cool vids available thru the Crossfit Journal, link on the main site. $25 a year with a huge library of text and video files to slog through, and new stuff most every day. Recently read an article about the introduction of several of “the girls” WODS from some years ago.
As long as she doesn’t deliver on opening Saturday of Football season I’ll be alright.
I’ll start lobbying the doc for an induction on an early Thurs morning. Thanks for the reminder!
Yes, still at work
Aaron,
Scheduled C -section.
Problem solved.
Feels good to be back. 6:05 today on a tough one to return to.
all I have to say is “Shake’N Bake!!!!
12:05 RX…..first time doing ISABEL, first time snatching anything over 85lb more than once…..i’ll take it!
great job today everyone!
Talk about being sick and working out….I was starting to feel bad but decided I didn’t want to miss my second try at FGB a few weeks ago so I did it and ended up with walking pneumonia! How fun…so i’ve been dealing and operating with that for the last few weeks here. If your not well take a break…pride is a killer!
Aaron you could watch football on TV while she delivers…….no wait, when I had my last baby my hubby and the doctor were watching “Sanford and Son” so I did the excorsist head spinning thing “blaaahhhh turn the f***ing tv off”. Scared the crap out of both of them…….