Tuesday
WOD:
40-30-20-10 for time of:
Med Ball Cleans
Wall Ball Shots
Rx’d Weight for Men/20lbs & Women/12lbs
Post time and thoughts to comments by clicking on the title of this post.
Look at that beautiful extension!! Very nice Spigner!
This Week: Practice Makes Perfect
Okay guys and gals, I know you’re tired. I know it’s hot because our gym has no A/C and we make you run in the heat, but think about how awesome you all are for hanging with it and crushing these workouts! You will be better for it in the long run! So continuing with our “Practice” theme, what else is tough for you guys? I can think of something…Okay, here’s a clue, it’s one of the Olympic Lifts…Another clue, it’s the movement demonstrated in the photo above…Still don’t know? Today, when you finish the workout, or if you arrive super early for a class, I want everyone to practice the Snatch. It is something that frustrates more folks in the gym than just about anything else. Your mission today is to seek out one of our trainers and get them to work with you on the fundamentals of the movement and practice, practice, practice! At CCF, we are so lucky to have 6, yes 6, lifting coaches, so you do not have an excuse for not practicing. These guys and gals know their stuff and will easily be able to identify your issues.
Also, with this heat, make sure that you are all DRINKING WATER!! The heat index yesterday was 94 degrees and at times it is much hotter in the gym than it is outside, so get to drinkin’ (water, that is).
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Congrats!!
A big, giant, awesome congratulations to Dawn for having one of her amazing photos featured on the CrossFit main page today! Her photo of LV was the picture of the day and has put CCF on the map! We are very proud of her and super excited that her work is getting the recognition it deserves. Make sure if you see her today, you tell her congrats and also “Thank You”. If she hadn’t sent it in, we wouldn’t have been fortunate enough to be featured either!
“A heart at peace gives life to the body, but envy rots the bones.” Proverbs 14:30
Spiggy, lot of work fork 75 lbs. Is this a max effort?
walking up the stairs at work was a real challenge after this mornings workout (coupled with yesterdays). im paying for bein out awhile…
great job to the early risers this morning! Bill, Sanders, Amanda (welcome back girl!), Derek, Elliot, Todd, and Shotgun rocked the house.
Shotgun – that intensity is ramping up! great push to come in first this morning!
proud of y’all!
no worries, anders. we can see how your technique looks 4 or 5 rounds in to the same workout, 5 rounds of 50 double unders and 20 hang power snatches. when you get back, just let me know when you want to do this one and i’ll make sure we have a camera handy.
Why do you hate our quads Bobbi?
Bobbi LOVES our quads. Well, I think it’s a love/hate thing. Hey why did we get the same inspirational quote as yesterday…….I need a new one.,,,,,,
Anyone hurting yet?
Oh and WAY TO GO DAWN!!!!!!!! I knew there was a star among us!!!!
Karen, you didn’t come in yesterday! Worry less about the message boards and the “quote of the day”, and more about how you can get to the gym for a workout. Don’t worry, I have this “posting quotes and workouts” thing under control so you can focus on YOU.
-b
Oh, and Nick if you go back and read the comments from yesterday, you will see that it is not me that hates your quads. You can thank Brandon for the next few weeks of workouts. He is the mastermind. Programming workouts is an art. I am still an apprentice. He is the Jedi Master.
-b
nick – stay on those heals more – quads will hurt less – promise.
this morning, Amanda said she needed her CrossFit Mojo back after traveling this past month. Amanda – i’m with you girl…..i need some serious BACK mojo –
tackled a WOD I programmed for Tosh last week – she told me it was awful – so i had to try it on for size since it didn’t involve lifting anything off the ground and forced me to face any woman’s true nemesis…..ring dips…..
uh, yeah. it was awful. first time ever – dry heaved post WOD. can only pat myself on the back for that one.
i need to get some of that Jedi Master tea and sip on it! if brandon’s the master and bobbi’s an apprentice…..i’m just a poor sole desperately trying to learn!
i think i’ll keep rubbing elbows with B & B Millsaps…..
gonna tackle today’s WOD later – for now, hydrate, hydrate, HYDRATE!
Congrats on the pic Dawn!! sounds like the WODS are tough this week! Guess ill have do mine down hear on the island!!!! or Not! bobbi fyi the diet is still in check!! on the other dot has gone off the deep end!!
Brandon-yoda
Bobbi-luke
Dawn-JarJar
Josh M. where’s your time from yesterday? You had a smokin 18 min. That’s outstanding!
Bobbi is on fire today. I think i have done that workout with you guys or something very similar. Anyways, we all know how poor my form is anyways so we won’t need a camera to point out the flaws.
Talked to Jimbo the other day. I will be heading up to his graduation in 3 weeks. He misses the gym and is craving a bud light.
Also, Dawn, nice work on the mainsite photo. I totally bragged on the blog out here about CCF……..
Bobbi – But I need the inspiration everyday – My a$$ is still hurting from Saturdays workout – I’m not sitting on an ice pack today, so I’ll be there, and only counting good wallball shots if it takes me all night…………
Dawn – if I am still doing wal ball shots when you get there in the morning……just throw me in the shower and point me in the direction of the Red Cross!!!
karen – i’ll be sure to show up pre-dawn with an ice pack, beer and sugar-free gum. i’ll dump the ice pack on your neck, have you slam the cold beer, pop in that gum and point you in the right direction for work…..
Anders,
It’s called range of motion and making every rep count!! That is what we do @ CCF. You never really got that!! HAHAHA JK man. That Wod sucked. When you get back we can see whos snatch is bigger!! HAHAHA
Bobbi,
Keep it up. Not feeling well. Gonna try and come in though. Might just lift so I can crush Anders when he gets back!!!
I love it…I am going to have to work out after hours for a couple weeks just to get back up to speed. There could be some embarrassing times posted come August. I actually restarted eating well Sunday. 7 Weeks in a row I had people visiting or I was on the road. Good Fran times are not made at Happy hour or 3 AM dance offs
Happy hour and 3AM dance offs keep you in shape for Columbia and keeps your squats strong
So I went to the mainsite today and I was like “wait, that’s my old gym!” Great job on the pic Dawn! I wish I was there, I miss working out with you guys! We’re holding it down here in beautiful Kirkuk and I’m getting my WODs in when I can. Take care and enjoy CCF!
Thanks Dawn!!! That sounds awesome!!! Hey, does anyone get the feeling we are going to be climbing ropes tomorrow??
Turn in car to Wray Mazda for 0830 appointment. 1702 car JUST NOW gets driven into bay for repair estimate. Expeditious handling at it’s finest! (My A$$$$!!!)Thank GOD I didn’t have ANYTHING to do today. Oh yeah, I’m sitting at the dang dealership now waiting for them to call me w/ the estimate! Isn’t life great? I would recommend this place to ANYONE. gotta love that”River Mile service.” Yeah….yeah, RIGHT.
This dealership stole my motivation to work out. I HA%$ this place. I hope someone is calling a JDAMS mission in on this place!!!!!!!!!
This dealership stole my motivation to work out. I HA%$ this place. I hope someone is calling a JDAMS mission in on this place!!!!!!!!! I’m just TOO SURE it won’t be missed.
So two hard days huh?…. yesterday was able to do in 18:50…. Today I was paying for it… today was able to do 11:48… I love med balls…….