Wednesday, September 28, 2011
Tuesday, September 27, 2011 at 01:31PM 
Cristyn Cram during Fight Gone Bad. This Saturday at CF Balance we will have the assistance of Laura Thornhill (Rowing Coach) at both the 10 and 11am classes. The first 30 minutes of each class will be focused on skill work followed by the WOD. Please try to make it!
WOD for Wednesday:
10 X 2 Deadlifts on the minute at 75% of 1RM
Complete the following for time- you may partition as desired:
45 Power Cleans (95/65lbs)
45 Ring Dips
Post weights and time to comments.
Informal Team Throwdown- Saturday October 15th at 10am-
Team Details: Teams of 4 (2 men; 2 females). The back wall will be the list of teams. As you all come into classes, I will be taking note of who intends to participate and if you don't have a preference of teammates, I will be placing your name in spots. Please consider pairing up with someone from class, etc.
Reader Comments (41)
DL: 190 lbs
METCON: 5:46 (75 lbs)
DL: 130 (felt really good)
met: 5:13/65#/bars with box
was a little rough getting up this morning but great workout
DLs at 205. Felt really good.
WOD- 17:52 with bar dips. Power cleans were inconsequential- it was all about the dips for me. It took me almost 3 minutes to do the last 5 (technically I was at 45pc & 40bd at the 15m time cap). Many failed attempts throughout. Some not so pretty... But, I DID them! I still have a long way to go to my goal of doing ring dips, but I'm actually really proud of finishing this workout.
DL @ 225# (50%)
Metcon: 2:33 Rx'd
Bring it, Ash!
DL: 215
Metcon: 4:19, Rx'd
DL: 95-95-95-105-115-125-125-115-115-115
(I think this is the right order of the incremental weight added, Danielle.)
WOD: 50# / bars
(I went light because I haven't done cleans in a while and because I strained my neck in Monday's workout.)
Allie (sp?)- it was great working out with you!
Guys-
Start reaching out and brainstorming teams! If you intend to participate and have yet to connect, I will place your name on the back wall and start chatting to others in other class times.
Use the comment section to reach out to one another!
All are encouraged to participate, regardless of how long you have been coming, your fitness level, etc. The point is to:
1.) Workout
2.) Commit to a competition
3.) Have fun
4.) Connect with others in the community
DL - 265#
WOD - 4:57 Rx
This was a great workout. Last few dips could have been a little better.
DL - 125# probably should have gone a little heavier
WOD - 6:38 with 65# and dips on paralletts
DL 150#
WOD: 6:07 w/ bar dips with box.
I need to be doing dips more often so that I can work on better ROM.
Danielle:
how does the competition work for folks doing non-rx, as I would think everyone will have different limiting factors, and therefore will be scaling the WOD's differently.
DLs: 130#
WOD: 4:47 with 65# and paralletts with a box for dips
Bonjour from Amsterdam!
I did a very Euro-modified version of today's WOD:
Cleans: 89# (they only had 10kg plates)
Bar dips: at 115#
Time: who knows, but def not four minutes! :)
DL: 125LB
WOD: 7:21 with dips from the bar
used Ross's suggested method of breaking it into 10's then ending quickl ywith the last 5 reps
DL 225#
WOD 6:59 PC-95# Bar Dips w/ box.
Clarification: Bar dips were at an adjusted BW of 115...
Loved the Chopper Reid video... following his example we've hired a new manager for our complaints department. Her name is Helen Waite.... if you have a complaint please go to Helen Waite.
:)
In terms of Rx'd vrs. Non-Rx'd:
Based on the nature of the workouts, everyone will be lumped into 1 category.
If scaling is needed on weights/movements, then that will be permitted, however, teams will have an opportunity to pick and choose who completes what in the workouts based on each other's strengths/weaknesses!
Its going to be a fun social workout day!
DL's: @215#
WOD: 7:54 @ 75#'s. Gotta work on my form!
Actually was able to do this workout at my hotel!
DL @ 130#
WOD: 7:07 w 55# and dips from a bench.
100 double-unders: 6:20
I'm out of town this week so can't put my name on the back wall... but count me in for the 15th! Can someone hook me up?
Sorry to miss these great workouts this week. You all inspire me. Especially love Chopper Reid and Helen Waite.
I'm predicting my arms will be toast for the rest of the week as there is much of me to dip. Thanks to my intrepid rep counter EGP
WOD for Wednesday:
10 X 2 Deadlifts on the minute at 75% of 1RM -- 255#
Complete the following for time- you may partition as desired:
45 Power Cleans (95/65lbs)
45 Ring Dips (Sub bar dips)
7:47
Missed class, so did workout at gym.
DL: 201
WOD: 4:45 (dips on bar due to lack of rings)
DLs: 135
WOD: 8:51 w/parallette dips
Thanks for the encouragement through the dips, Jaime.
DL - 135#
WOD - 6:33 (with 65# and paralletts)
Hey Guys,
Please sign up your teams on the wall beside the garage. I will have markers there too!
Instead of emailing me, post questions in the comments or ask your coaches, or sign-up on the wall. I will not be keeping track based on emails, text messages, or phone calls.
DL - 190#
WOD - 5:19 (with 95# and bar dips)
Deadlifts @ 315#
WOD - 4:30 Rx
Worked out on my own today.
Deadlifts @ 315
Metcon: 3:48 with hang power cleans... Can't read today I guess. Even with my Jeff Jenkins-inspired frog kips the ring dips got me.
Signed up our team (Ross, Ash, Allison, Diana) in the #1 spot because that's where we'll end up. Boom.
DL: 315#, WOD: 7:45 rxd
DL @ 205
WOD: 6:08 RX