Welcome Mary Lynn!
Strength: Back Squat to box 2-2-2-2-2
WOD: 4 RFT
15 Wall Balls (20, 14)
12 Pullups
2x Shuttle Run
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26 Responses to Wednesday, 1-25-2012
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CrossFit is the principal strength and conditioning program for military special operations units, champion martial artists, elite and professional athletes...and YOU!
CrossFit Franklin Journals
The BEST way to track your fitness progress is to WRITE IT DOWN!The new CrossFit Franklin Journals have pages and pages of space for you to log your workouts each day. The journals also have places to write your times or scores for the Girls, Heros and CrossFit workouts. Watch your progress, find your strengths and identify your goats. Get yours and START USING IT. You will experience an uptick in your motivation and your results. Ask about them at the front desk.
I have to apologize to the whole 5:30 class.
I screwed up the wod this morning. I only did one shuttle run per round up to the fourth round, where I realized my mistake, then did 5, on the last round to make up for my error.
While trying to keep up with the rabbit(marc P) i screwed up!!
My sincerest apologies to all.
For my mistake, Coach Scott, being a man of his word, will take everyone out to dinner to make up for this mishap. Way to go coach, your a stand up guy.
woo hoo! Thanks Scott! What time should we be ready? Are you picking us up or do we meet you there?
Yah, I know that feeling, Mark! It’s horrible, but you just have to deal with the feeling and then move on. You sure don’t need to apologize to us – your name is synonymous with integrity!
Thanks for setting the bar high for us all!
Well said Susan…OG, definitely a man of integrity
I’ve screwed up so many times…
Nice, seeing I showed up whiile class was still going hope I get in on that dinner!!!
OG don’t cut yourself short, you followed up with the Air Dyne tabata!!!!
Great job kid!
what about me… I am a regular but missed today’s class… do I still get dinner?
Cheater!
On Another Note,
Marylynne, you did a fine job yesterday while working with me.
No need for you to apologize for anything, you were great, and I look forward to working with you again in the future. Congrats on the DU, those are my biggest goat.
Great WOD. Thanks Scott
Time 14:38. Wall ball-10#
Back squats 53#, 63#, 83#,103#,113#
WOD 13:34 – 8 # medball, subbed 150 M Row for 12 Pullups, probably could have subbed 250 M for a better time equivalent
Thanks, Scott – way to work everyone!
Andrew did an extra round to make up for it Mark, so don’t worry about it.
Good WOD today, way to push me Matt & Whitney, nice job.
WOD: 14:24 tied Whitney –
For Manuel and anyone else that is interested, here is the link to get the palm guards I use. They break in fast, are light weight, they are only $10 and they work great.
G902 I ordered the size 3 and I would say most men should as well unless you have really small hands. Once you get the holes broken in you won’t even know you are wearing them.
Click on the G902 and it will take you right to the page.
Thanks!
Great class 0530!! Thank you Scott!
Strength: 33#, 53#, 63#, 63#, 63# (finally got the correct depth and touched the bench on this rep!)
WoD: wall balls (10#), jumping pullups, 15:13
Thank you Red, Manuel and Susan for all your help and encouragement with my back squats!!!
You did fabulous Jess!!!
Back squats – up to 245. Failed at 255. Down to the box was good at working on depth. Great watching the big boys put up big weight (OG, Keith, Andrew, Matt)
WOD: 10:31
Great job 5:30am, I caught the tail end of your class!!! Looked like a lot of fun.
I deviated from the WOD today a little ankle is still tender, therefore Scott convinced me to try something a little different!!
Skill
Box) Back Squats – 135(5),225(5),275(5),315(2)
WOD: AMRAP 20
6 Push Press 115
6 Deadlifts 225
10 T2B (only 2 unbroken )
– 8 rnds
Tabata Air Dyne – 10 rnds.
Have a good day all!!!!
9:30 metcon: 75# thruster and 193# dl… PR’s for RR.. box jumps no crash… It’s a gr8 day!!
I heard 9:30 class was easy today!!
Nice job R2!
Wallball 14# with thrusters n pushups turned shoulders to jello.. I think it was a great class in that you could push yourself at RX or just get a good workout in.. One of things I lIke about CF is that it can be tailored to suit individual goals
Brian.. I did those skips after class today… Crossover needs work
R2 -
That was sarcasm lol!!! My wife was in class w/ you this morning she said it was a tough one!
Jumping rope is all repetition and practice!!!
Keep up the good work!!
Way to PR Rana!
Thanks!! I am so excited n walking a little taller today
Nice job R2.
Great numbers guys. Nice work! I’ll be back soon. This flu is killer!
What a great class today, you guys rock all of u. Great team atmosphere.., dinner lol sure set it up marc, we can split it
great job 5:30 see u again Tommorow, get to bed