Sunday is a rest day in our CrossFit Cycle. **Kim will be at CFP Sunday morning…as close to 9am as possible. I am going grocery shopping first so if’ I am not there exactly at 9am I am on my way! Let’s get in-WOD-and get out!
Round 7~ nice back squat Mel! Enjoy your birthday on Sunday!!
Welcome Konrad~ nice to have you in the mix Saturday morning!
Well done Caleb~ I need some of your "fire in the belly" attitude back!
Maren & Trisha during their warm up on Saturday morning.
Yeah Kacey Girl~your pull ups/chin ups were looking STRONG on Saturday!
Great to see you back in the WOD mix Carrie~well done!
HAPPY BIRTHDAY MEL!
SATURDAY’S WOD
Saturday 100130
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Gail & Lisa squattin' away during Friday's WOD...lovin' the muscle definition in both of you! And, the look of "anguish" is priceless!
Well done with your push ups Meme and Donna! A+ effort working back squats before Friday's WOD!
Always the class clown!! Would someone please get McGraw "The Patch".....maybe she'll win one as a raffle prize during B-I-N-G-O!
Post time to comments.
FRIDAY’S WOD
Friday 100129
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
Good job Melissa! She thought 95# was a lot and then went on to back squat 135# with great form!
Well, as Mel said..this will be an interesting 18 minutes!
Eilleen is really fun to watch do back squats~ except for her head being craned up way too high her form is fantastic. All she needs to do is let what's between her ears BELIEVE she is capable of handling the heavy load!
The comments regarding “SLUMPING” were great~thank you everyone for your insight…it certainly was helpful to me and I hope it was for you as well. It was actually refreshing to know that you also have the same thoughts as I do at times.
Weekend Hours
Friday: 8:45-11:00am and 6:15-7:30pm
Saturday: 8:45-11:30am, kids class 10:30-11:25ish!
Sunday: 9-11am
gold
Can’t wait to do tomorrows wod. oh boy.
Silver!
Headache is gone and I’m just realizing that there potential for a boat load of squats, OUCH!
3,2,1 go
you bet….I was just thinking about the WOD you and Meme timed Caleb and I in a little while ago!!!!
Bronze ~ Good Night!
Well I guess Meme and I get an A for effort on the back squats today but that’s about it – they just weren’t happening. We went up in weight and then back down and I think ended up where we started because we focused on form. FRUSTRATING!!
Then we went off to the 18 minutes of fun WOD with Lara too. Not much to say there other than it’s done.
Great job everyone with this one. Sometimes 18 minutes seem to fly by and other times it takes FOREVER!
Have a great weekend everyone.
Home with a sick child today. Very disappointed to miss out on another CFP workout. Frustrated that I only made it in once this week. Did workout at home, got a great workout, but not the same without all of you working along side me. My tennis game and partner will be thankful that I didn’t do 10 minutes of HSPUs today. Wouldn’t bode well for my aching elbow or our match in Simsbury this weekend. Maybe it was meant to be that I wasn’t there today. Have a great weekend everyone, sounds like you all had a great week of workouts. I will see you Monday.
We missed you today, Kimberley ~ Good luck with your match!
Good luck and kick some booty in your tennis match this weekend Kimberley!!!
Everyone did SUPER today…I wish I could have been a better coach to Berger and Meme while they were hitting the back squat WOD.
I also saw those 2 doing HSPU up against the wall~very nice ladies! Mel~ congrats to you on 5 minutes of kicking up to handstand!
Eileen~ grinding out the row/thruster WOD all on your own girl~ NICELY DONE! P.S.~ you can go heavier on the thrusters!
See some of you over the FREEZING COLD WEEKEND..I AM A CRUSTY ‘OL LADY…..I AM DONE WITH NEW ENGLAND WINTERS!!!
Today’s WOD:
10 minutes HSPU~ 80 reps (head to abmat)
5 minutes air squats~ 225 reps (rear to Dynamax Ball) **I was sore doing these..guess back squats got me more than I thought they would.
2 minutes pull ups~ 39 reps
1 minute push ups~ 44 reps
TOTAL: 388
KATH!!! I rowed a 2K today….slow and steady.
Great job today on the 18 minute burner Kimmie! Never know you were in a slump; slump my a$$!!!
That was fun to do with everyone; you know I mean “fun” in sort of a twisted way…..
I guess HPSUs are on my goal list for a reason; Meme was kind enough to shove a 10# plate under my matt so that my head would be closer to the matt; two matts were too much height, one matt wasn’t enough, so the plate did the trick; thanks Mems!!!
10 min. HPSUs: 62 reps
5 minutes air squats: 244 reps (butt to ball)
2 minutes pull ups: 35 reps
1 minute push ups: 40 reps
TOTAL: 381
Nice job morning WODDERs; Lisa did you enjoy that nice long drag of your camel after the WOD? That was what you looked like you needed!! Carrie great job this a.m. ; nice to WOD by your side again; you are on the mends; make you you use ICE tonight!!
Mrs. C., nice rowing with you too!!
Kathy C; did 2,500 meters.
Have a great weekend everyone and stay warm. I am off to family BINGO tonight; YAHOOOOOOOOOOOOOOOO; you think they would mind if i brought in a small flask of an alcohalic beverage???
You are most welcome Pam ~ Have fun with your family flask night
family flask night, hahahahaha
sooooo, was that DENNY’S take out that you went to get?…
Eileen – thanks for the tips on my form for backsquats, it helped alot
I rowed 2000m
I would like to bring Seamus tomorrow, but I have to leave at 11:15 on the dot to get to Rocky Hill for an appt. will that work?
I need a hiar cut quick! does anyone know where Lisa works?
It is right on New London Tpk in Glastonbury. Her cell is: 9331954
Lisa is at Avita. I think she works tomorrow am, right Lis?
Getting ready to rock this WOD tonight…. question is do we put on the 20# vest – or not?
I came in today expecting to do the 18 miunutes of fun WOD after a partial warm up of stretching, sit ups and BE’s. I managed to get in some stretching and then got side tracked with Berger’s Back Squats…Yea, Donna, A for effort is all she wrote! I looked at my log book and wonder where the 170# PR came from…no notes about depth so after today’s performance I question that. Or, just maybe today was an off day. Maybe.
Back Squats
7 x 1
145#, 150#, 155# depth NG, 140# x 4 with good depth
Then on to my original plan, with my trusty BS partner ~
10:00 HSPU ~ scaled to feet against the wall x 71 + 9 on the plyo box when my arms wouldn’t hold me up any more: 80
5:00 Squats ~ to dynamax: 135
2:00 Pull Ups ~ red band assist: 18
1:00 Push Ups ~ on toes: 18
Total: 251
Kimmie and Pam ~ You two out-performed Josh Everett!! Awesome
Carrie ~ You must have felt good today doing the WOD as Rx’d!
Mrs. C, Lisa, Mel and Gail ~ You all did great with that grind. Glad you didn’t need the bucket, Mrs. C!
Wel it was an interesting FIVE min, kicked up to a handstand over and over and over, THANKS for the spots Kim. I couldn’t keep track of how many AND think about getting upside down at the same time so no idea what that # was.
Pylo box HSPU for the next 5 min- 111
squats- 155
pull ups- 18 (man did that 2 min go FAST)
push ups- 26
Total 310 plus how ever many kick ups
Great work Meme & Donna getting inverted for the HSPU. Lara your pull ups are getting stronger and stronger.
Fun Woding with you Gail & Lisa
Eileen, way to get that row/thruster fun done with!
Pam I thought you were getting me a camel I waited for you to come back haha.
It was fun WODing with you both Mel and Gail.
Great grind this morning and yes it was interesting.
Awesome work on back squats Meme and Donna then I go into other room and there is Eileen powering through her WOD great job girl.
Kim, Pam, Carrie and Mrs. C set the pace. You four rocked that WOD
Caleb I’m in early tomorrow do you want before or after your workout?
I can meet you at 7:30 or I have an 8:15ish or later call my cell if anything works
Felt good to be back WODING with the am crew and doing an RX’d WOd (albeit a bit slow..)
Thanks to Kim and Pam for spotting me when I first attempted a HSPU. Was truly scared about going up and then coming down with my back. In the end, approaching the WOD as Coach advised me (you are NOT doing this for time/reps you are doing this to get it done) was a good thing.
HSPU 60
Squats 200 (I do have to say I kept my pace a bit slower here due to back)
Pullups 40
Push ups 32 (I REALLY need to work on these and get my strength better here..I had nothing left) Pam, you had an impressive pace on these!
Total: 332. I’ll take it.
Kim, Pam, and Mrs C, great work. Mrs C, I thought you were going to need the bucket! Good job kicking out the WOD.
I apologize for not being able to stick around and cheer on the second round of WODERS. I had to get to my Chiro appt.
Thanks again to Lisa who gave me her slot so that I could go first round and make my appt.
Wendy, sounds like you did a terrific job with your second day at CFP!
Luckily I did not need the bucket. Almost. Not sure what really happenend but felt terrible doing handstands off the box. Never again. I will try hdpush-ups.
Kathy C rowed 3000m today. Mrs. C.
I hope you like your job. Missssss you in the am.
heart you, Mrs. C!!! great work!!
Kathy!! Miss you.
Rowed 1000m this am.
Just watched the snatch balance clip, this will definately be an exercise in form for me rather than a ‘for time’ wod.
Miss you too, Mel – nice job throwing in a row after that 18 min “thing”… big weekend for you…. Happy “early” birthday, miss Mel!! 27?…
Thanks, yup 27.
Last weekend for the row challenge!!! We are in 226 out of 327 – there are lots of “row clubs” and higher member groups in that mix so I say… NOT BAD!! I’m putting it out there… let’s see if we can break into the top 2/3rds (that would be 218 or less) by Sunday – (not sure how much row love will be left after all those snatches and squats..) go get em!! I am here to follow the posts!! Miss you and have a great weekend!! xoxo
Kimmie, i did not win the patch last night during Family Bingo…I will have to continue smoking camels with Lisa after our WODs…… I didn’t even get to do the “sprinkler dance” because the McGraw family did NOT win a bloody thing; CHEATERS!! ITS ALL FIXED!! One family one three times!! NOT FAIR!
Kathy C. what a treat to see you last night; DID YOU WIN ANYTHING?????
Have a great Saturday everyone!!
GO HUSKIES AT 12:00!!!!!!!!!!!!!!
Mcgraw –
Once this baby pops out I need to bum a smoke!!
remember one particular evening a few years back Cindy heading out together and leaving the boys to hang at your house????!!!!
TODAY’S WOD:
65# power snatch and OHS
45# snatch balance
By round 6 I felt like I really had the hang of the snatch balance but no desire to add load at that point! That was a hard skill for me to wrap my head around.
TIME: 18:43
And, I am soooo sore from Friday’s WOD..don’t know why it got me so much, but it certainly gave me a good beating!
Mrs. C, Meredith, Carrie, Jay, Russ, and Caleb~good grind!
What about the hot chiquita in the back? LOL
Today’s wod
18:43
15#bar Kimmie great form. I was dying with the bar.
Just ate a canoli ooooooooppppssss. It was geat From Franklin Ave. Have a nice weekend. Kimmie still thinking about the Fla trip and told Bill. He said next time we go away DO’Nt Tell just goooooooooooooooooooooo.Mrs. C
A canoli….you must take me to Hartford for a bakery treat one of these days!! You know me and driving outside of my Glastonbury box into Hartford…quite stressful!
And, I agree with Bill….just go! Have my dad change the locks on the house for good measure so they can’t get in if they come home to visit!!!!
Mrs C..I seriously laughed out loud when I read your canoli comment! You are terrific!! I be tit was YUMMY. Can’t beat a good canoli from Franklin Ave!
DId I REALLY say tit!!!?? I meant it! I have to watch what I type!
Bowman made a funny!!!!
That was a GRIIIINND, took forever to think about form, this WOD hit my ‘overhead’ weakness, need to lock out arms and keep tight core.
Power Snatches 45#
Snatch Balance 35#
OHS rnd 1,2 at 45# then 35#
Felt better with the OHS in last 3 or so rounds. Snatch Balance was interesting, I know I did not get under the bar fast enough, or deep enough in a squat. Took effort to lower the bar back down to the starting point too, I let a few roll down the back of my neck toward the end.
30:58 woo hoo beat 31:00 yay for me LOL
Good grind everyone
Kimmie I will take you any time into Hartford to get canoli’s. They are the best ever. Great idea about the locks. Will give that deep thought. We also have to go to an Italian grocerry store on Franklin at the same time. AWESOME. Mrs. C
ARe you talking about D & D market Mrs. C??
Todays Wod took a lot out of me upper body wise! The snatch balance was interesting. Like you Mel, I want to get better at getting under the bar QUICK!
Thanks to Russ for reminding me about tight core, locked out arms and weight in heels for OHS. When I applied all 3, I felt much stronger and felt capable at handling the weight.
Power Snatch 45#
Snatch Balance 45#
OHS 45#
7 rounds: 18:33
Made up the Double Under/GHD Back Ext WOD from last week.
50 Double Unders
50 GHD BAck Ext
3 rounds for time: 4:24
Today was first day I got out of bed and felt like myself (back wise!)
Mrs. C , Kim and Meredith, you all did well with todays WOD.
Conrad, nice to meet you today. Hope you visit CFP again in the future. Thanks for the tips on the Power Snatch and Snatch Balance!
Mel and Russ good grind!
Caleb and Jay, you both looked good and in the thick of it when I left….
This cold weather needs to GO AWAY!! I need sunshine and warmth!!
Carrie yesssss Dand D love that place.
Sounds like a good WOD to try on Monday depending on what else is in the mix on Monday a.m. Snatches are definitely a challenge to master; better off going lighter and doing it right.
Missed you guys, I will have to get in there again on a Saturday and bring the kids in for kids class!
I had the cannolis last weekend Mrs. C; last night it was Kimberley’s homenmade red velvet cake with cream cheese frosting-Delish!!
Kimmie I am with you on Friday’s WOD; i am feeling it too; too many squats!!
Carrie, i couldn’t stop laughing about your “tit” typo!! What a crack up.
Enjoy your Sunday everyone!
HAPPY BIRTHDAY MEL! Have a great day ~ Wish BIG
Mel Happy Happy Birthday. You are looking awesome. Have a great day. Eat some canoli’s today or red velvet cake. All sounds great to me. Have a nice day. Mrs. C
Happy Birthday Mel; I agree, you deserve a piece of cake!!
Thanks, I have started the celebration with a pastry, shame on me, but it was GOOOOD, wish I had thought to go over to D&D for canoli, LOVE those
Very sore today, think there may be bruises on the back of my shoulders, ha. How’s your shoulder Kim?
mmm…pastry!
Enjoy girl!
the shoulder where the surgery was needed feels good….has for a while. It is the surrounding tissue (tendons mostly) that are VERY unhappy ever since the day after surgery when I was told to start working range of motion….I am just very frustrated and tired of waking up at night with searing pain on the front side of my shoulder.
BUT, thanks for asking! I can’t get into the orthopedic surgeon in Farmington until March 18…they could have gotten me in this Thursday at 3:40pm in Avon….AVON AT 3:40PM…THAT’S LIKE A DEATH WISH IN MY OPINION!
March? WTF. Were they really close to the tendons during the surgery? I wonder if the trigger point therapy would help the tendons.
Hang in there.
I’ll try anything….where do I go Mel~your G’bury Chro?