HAPPY NEW YEAR!!! Today’s hours:
9am, 11am, 12pm, 5pm, 6pm, 7pm
5 Rounds for time of:
30 MB Sit-Ups (20/14)
Post time to comments.
This time last year… was a rest day!
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Not trying to be a cherry picker, but is today a rest day? I wanted to do the volume work from Monday. If not I’ll come in early to do that volume portion.
i had the same thought. is doing it after a bad idea?
Melodie = Alexa in that last post
NO YOGA TONIGHT, FOLKS!
Happy New Year!
Happy New Year everyone!
No Moniker and I worked out at Crossfit 7 mile in Grand Cayman yesterday. Can’t say enough about how great this box is! Cheers to Dona who runs the place in such a professional and friendly way. Lots of introductions there for fear of burpees… Sound familiar? But makes all the difference.
EMOM (Max 20 mins):
8 KB swings (1 pood)
If you don’t finish in the 1 min time cap per round, you’re out. This was a seriously tough one. I was almost visited by the pukie fairy but kept it together. Coffee too soon before the WOD was the culprit. Was definitely in the place of pain by about round 12. For all of you looking to suffer, I would recommend this one.
PS. One of the things I love about the CFC blog: we get to know when Brett Raz goes to sleep. Such valuable info!
You guys will be able to make up Monday, however be smart. If you were up late and were drinking don’t be an a$$ and over do it today.
Thanks to Kelly for getting up for the 9am class this morning. Loved this workout!!! Only my son was the a$$ to over due it on a full stomach, if you know what i mean!
No late partying for this old man, just another day but in a different year…
Monday Volume work:
Hang EMOM, 6×2 @ 70%: 115-115-115-125-125-125
BS 3×5 @ 55% : 125-125-135
Met: 27:36. Med ball sit-ups were tough, broke these up in the later rounds in set’s of 10′s and 5′s. Keeping these on the chest was difficult.
Thanks Kelly who coached all three and maybe more of the classes on the New Year’s Day! Shout out to Carolyn too!
Did this @9am. 30:??
I thought it was a pretty light night till I realized at round 4 I had just sobered up. Yea….way to go me!
Happy New Year!
Not sure how I made it to the 11am today. I’ve definitely felt better at the box before.
I found this to be pretty monotonous. Nothing too rough, but all the movements took time. I couldn’t figure out how to speed up my single unders. Need to work on that. First round was 4:40 and then every round was right about 5 even after that.
Metcon: 23:52 w/ 15 KTE instead of sit ups due to anatomical deficiencies.
Strength w/ Anthony after
EMOM 6×2 Hang cleans @ 105#
Backsquats @ 105#
…luckily they stopped me while i was amrapping the last round. new year, same alexa.
Yeah!First metcon of the year, but did this on my own cause I was up till … well, too late even though I wasn’t drinking myself into oblivion.
Didn’t have a rower so I had to sub–
Time was officially “ouch” I’m slow
Happy New Year!!! This year I resolve to get better at individual body weight movements. All of them.
This WOD was great, but I was slow. When I was in a groove with the SU, all was great. Big ups to Coach Val on the valuable rowing technique tips. It felt different to me this time, possibly better?
YAY CFC 2013!
Went to the 11 am. Time was 29:03 with 10 lb med ball. I didn’t take breaks but I think I was slow on the sit ups and would have liked to be at 1:58 on the rows but was more like 2:11. Overall it was a good start to the year and help me lose my holiday flab so I can get back to focusing on post baby flab. Ugh flab on flab.
Finished in 28:57
Rowing is just the death of me. period.
Thanks to Carolyn and Kellie for fixing my jump rope between rounds…
Happy New Year to all.
A few late posts
HPC at 85, finished the last couple at 95
kept it nice and light and focussed on technique
Back squat @55%, 3×5 at 100#’s
MetCon at 85#’s, 14lb wall balls scaled to 15
Really am trying to work on wall balls here and am happy to say I did these in sets of fives and to the target every time.
HPC were fairly easy
Got through 4 rounds and 6HPC
Just have no cardio right now…too many breaks
Would like to try this again in about two months
woops meant that for Monday
Yesterday’s metcon at 26:59
Everything unbroken, except for two trip ups on single unders
30 sit-ups (12#)
Time: 30-something. Sit-ups were definitely the weak point.
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