Carrie, I have been told that you had CFP ROCKIN’ Thursday morning! THANK YOU!
A huge smile to everyone who RIPPED through Fran, Tom's ditty, Elizabeth, or Eva!
Tom, your 500 double under/5 burpees on the minute sounds GREAT! Is it OK if I tackle it with something other than burpees as my shoulder cna’t handle push ups yet..something about that type of pushing motion. I could do back extensions, sit ups, even pull ups….give me a sub for the burps!
MEL~ FRAN WITH ALL KIPPING PULL UPS…NO BAND! I AM SO FLIPPIN’ PROUD OF YOU AND BUMMED THAT I MISSED IT!! CONGRATS TO YOU!
Check this video out for some inspiration on determination to make a positive lifestyle change!
Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]
Housekeeping:
1. CFP Holiday Party is 11/28/09. If you have not already confirmed via email or white board by the cubbies
2.Corrie Hoyt is selling Poinsettia’s to help defray the cost of her 8th grade Washington D.C. trip. There is a sign up sheet at CFP if interested.
3. There is not a Friday night WOD time 11/20/09
4. Kids time on Saturday, 11/21 is 10:30-11:15 sharp. I have to get Mallory at 11:30am from tennis and then hit the H1N1 vaccine for them at 11:40am. Kathleen, you are more than welcome to use the treadmill during kid time!
TODAY’S WOD
Friday 091120
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Mel awesome. Wish I were there. No band and all kipping. Way to go. Mrs. C
Kimmie I hope all went well. See you in the morning.
Mrs. C with the gold!!
All went just fine in Boston~thank you for your thoughts.
I guess I get gold, bronze and silver for the night.
Clean sweep Mrs. C
Rockin the podium, Mrs. C!
Mel…….awesome + inspiring
Awesome to have ya back, Tom.
Nice work Kelly + great p.r. Justin
Find that babysitter, Kel!
Thanks Jodi, good work yourself there with the pull ups, and you’re looking dang skinny these days
great work w/ the kips for Fran Mel!
Thanks Kelly.
Kathy? Do I need to put out an APB?
Did CFP move again?…..
Last I knew the gym didn’t move, but I think all the peeps did…where is everyone?!?
THANKS KIM!! Being stubborn pays off sometimes, kept staring at the band hangin’ next to me but was determined not to use it, “Fran” took a LONG while though. Also goofed and misloaded my bar on the light side, 45#.
Fun to Wod with ya again Meme, missed you today with deads, wanted to see you in action with your plus 200#.
Deads today, great to be WODing with you again Jill. 135, 145, 155, 165, 175, 185. 195F, 195F
First time with Deadlifts since before surgery 1 month ago today.
135, 185, 205, 235, 245, 250, 255 and didn’t want to push it any further.
Strength has obviously gone down over the past month, but I also think strength has gone down since not focusing as much on strength training in addition to main site WOD’s.
AFTER: 500 double unders, at the top of every minute 5 pull ups and 5 jumping squats
TIME: 15:54
PT Report: my lats, rhomboids, and scapula are not “firing” properly. This is because the shoulder joint is still not sitting properly..it’s slow going, but I can tell a positive difference when drilled into from PT 2x week. I can start holding plank and giving my kids piggy back rides..seriously, that will fire the lats and rhomboids to strengthen them again.
BERGER and KATHY~ WHERE THE HECK ARE YOU 2?????!!!!!
That’s it……i’m calling in an APB for Berger too!
255 lb’ers is amazing weight to lift with one arm! Nice work. Pullups too! Crickets!
Mel, before i forget again, CONGRATULATIONS on your pull ups!! Great “perserverance”!! Awesome work. Great work too on the deads…..remember last time they came up i told you i was jealous?? Still am!!
Gave them another shot today and didn’t get very far; my fear is getting in the way but I also still do have a very real “pain in my ass”!! I started WU with 95X3, then moved up slowly to 140#and that was the end. I really pulled it on the last try. Maybe i should rest it for several weeks, let it totally heal then hit it again. Not the end of the world, right?? Worse things could happen.
Did the jump rope WOD with Kimmie and Mark. That was a great ass kicker!! Since i have a ways to go with double unders, i did 1,000 singles with the burpees. I know the DUs would have been much harder, but it was still a good cardio burner. Time: 12:40.
Have a great weekend everyone!!
see you guys bright and early tomorrow
oh yes, see you bright and early! I should put your A$$ through Tom’s rest day WOD of 500 double unders and at the top of every minute it’s 5 burpees! Matter of fact, save some steam to blast that sucker out!