Day 3 in our CrossFit Cycle.
Runners take your mark! This was my secret to "Griff" under 12 minute success!
Oh, some of you missed out on A LOT of fun on our first field trip to Smith Middle School to take on “Griff”! Although our measurements were a tad short (there is no way I nailed that WOD in 11:48…NO WAY~Tommy V. on his slowest day of running crushes me!) it was still loads of fun!
Adele, Jill, and Tom..kudos for hittin’ it on the road and parking lot!
Off on our field trip....Melissa and Carrie right behind us! Stop watch-check, gloves-check, camera-check, laughter throughout was absolutely priceless!
Caleb ("Karen" with a 20# weight vest) and Ian (Monday's thruster/MU/run) were WAY TOO SERIOUS for us on Tuesday! Thanks for holdin' down the fort while we took off guys!
I have not heard any weather report first hand (McGraw told me there could be a bit of snow during the morning commute), but in the event that there is a delayed opening due to snow CFP will open from 10:40am-noon.
WEDNESDAY’S WOD
Wednesday 100203
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 090530.
Hee-hee….we were just reflecting on “Kelly” being Ian’s first WOD back in the garage 2/2/09 when he weighed in at 300#!
Good ‘ol Kelly…she’s a bear! Be prepped to run outside in slush (according to weather girl McGraw!) or sub a 500m row.
goooooooooolllllllllllllllllllllddddddddddddddddddd?
no comment on my shoe selection?!!!
Crap~ they are Berger’s..probably not even the same size. Surprised they are the same color for cryin’ out loud.
SILVER!!!!!
top 2 spots are in possession…who will take home the bronze?!!
Love seeing you up there posting Jill!!!! OF course you too McGraw…our CFP Class Clown!
I don’t like bronze. Brushed nickel?
Tommy V. comin’ in as a surprise medalist tonight…brushed nickel it is!
Would love to take this on in your company, but my main squeeze is yuckin’ it up in the city this week. Grind it out!
“Kelly” was Ians first wod in the garage. At 295lbs his time was 37:59. Thursday morning he will attack it again, but 60 lbs lighter; I can’t wait to see his improvement!!!
What a difference a year makes!
Caleb ~ My time was 38:22 at the last WOD in the garage on 5/30/09, but I weigh in at about the same now. It will be interesting to see if there is improvement on my end… Ian ~ you are another story! You look awesome! I can’t wait to see you crush your first “Kelly” time!
If I were home I would have the gold spot. Pam good job on gold. I will make up Kelly some time this week or week-end. Ian you look awesome. Keep up the good work. Great fun today girls. Tommy V good job on bronze. Mrs. C
Girls just read all the post and I am still laughing. Most def coffee at my house when a running wod comes up. You are always welcome to stop by any time for coffee or a drink crossfitters. Never have to call first. Just come by. Mrs. C
you are a peach….maybe I’ll soften in my 50′s….I am so NOT into people “Dropping In”!!!!
Kimmie ~ I think you have to be Italian to like the dropping in thing… Mrs. C ~ You are the best!!
then I certainly do not have 1 OUNCE OF ITALIAN IN ME!!!!
Tommy V taking a spotski; i love it!
this WOD hasn’t come up in a while right; i do remember it being a royal ass kicker. Definitely not on my list of favorites!! May have to sub rowing if the roads are all sloshed up!!
Ian; you do look fabulous; i don’t remember you being 300#, just your svelt self that you are today. By the way, i love the red socks!
I love Ian’s red socks…NOT “The Red Sox”!!!!!!
Did someone say Red Sox????
aren’t you cute Mel!!! XO
It surely sounds like the AM Team had fun on their field trip…Wish the Flip was out and about for some action shots! McGraw ~ I’m surprised you didn’t have a camera mounted on your backwards mask
“Kelly” was the last WOD we did in CFP’s garage! 3-2-1 GO!
you are right Meme…Saturday, May 31. It’s still up on the garage chalkboard!
I am a Yankees fan SUCKAS!!! Seriously though it is freaking amazing that one year ago I was soooo large grinding throuhg Kelly almost dying in the garage. It felt so good today to just slam through the WOD and at the end think there was no way I could do this a year ago. Caleb words can not explain how much I owe you. If you never introduced me and dragged my lazy a$$ to the garage I prolly would of been on my way to 350. Kim thank you as well for making such a crazy impression on me that for some reason made me come back. CFP and all the athletes that attend are just simply fantastic!!
happy to be ALL CRAZY IAN!!! XOXO
You are an amazing athlete AND person Ian! Glad to know you! Way to go!
Red Sox. Aren’t they playing in the Super Bowl on Sunday?
Oh, forget it, I must be thinking about Hockey.
Woke up with a sore throat and stuffy head so I won’t be having my rematch with “Kelly” today…
Hopefully tomorrow.
Have at it CFPeeps ~
take your Zicam!
Mems feel better. Rest.
Hi all missed you girls yesturday and looks like I missed a lot of fun also:(
Had to work…..damnit
We have a delay today so thats makes me to late guess Ill be wroking my a off tomorrow.
Ian you do look fantastic!!! We will attack Kelly Thursday.
Meme feel better quick!
Kelly:
400m Run (subbed 500m Row)
30 Box Jumps (24″)
30 Wall Balls (20#, 10′)
5 Rounds For Time: 28:57 (PR)
That was rough. I held up better than I thought I would on the rows. I tried to keep up a 6:00 pace for each round (m:00 per exercise) and that worked pretty well.
Well Kelly didn’t dissappoint, a royal “A” kicker just like I remembered! Can’t really compare to when last did this in May as I did it at Healthtrax and did a 20# box and a 10# ball (slacker)!! Time was 22 and change back then.
KELLY
Run 400M
30 Box Jumps (24″)
30 Wall Balls (14#)
I subbed rowing 500M for the run.
TIME: 27:19
Great job this morning to the whole morning team; everyone moving at a great pace; balls flying, rowers singing and box jumps galore. Nice to meet you Conrad!!
Alright, i am off to do my yoga tape and get a good stretch; need it BADLY today.
yoga sounds simply delicious right now!
“Kelly” was not the same without Tommy V. ridin’ me (wow~quite an imagination can be put to use with that loaded comment!).
runs outside
24″ box
20#ball
TIME: 33:27 LAME! SLOW!
My strength just isn’t where it should be yet..20# ball felt heavy and I broke WAY more than I usually do.
Missed you Lisa~you can grind it out tomorrow my friend!
Meme~take your Zicam. I’ll hook you with chicken/rice soup later. XO
Loved everyone jammin’ this morning….jumping, rowing, running, ball tossing..IT WAS GREAT!!!!
Well looks like I missed another fun WOD subbing today sucks! I was supposed to be a phys Ed teacher but I’m not actually allowed to of that without being certified…so I’ve been on hall duty all day
hope to see y’all tomorrow
hope to see you too Eileen! Hall Duty….like watching grass grow!
Great day at CFP! Lots of energy and all kinds of movement going on!
1st round crew (Kim, Donna, Mel, Pam) WAY TO GRIND IT OUT! Kim, I think you did a damn good job. Impressive with the 20# ball. I am still too afraid to pick that one up yet!
Kimberely, Lara, Adele, Conrad..Terrific work as well. Lara, you have come a long way with your wall balls. Depth was 100% better! Good job!
Kelly
Run 400m
30 Box Jumps (24′)
30 Wall BAlls (14#)
Time: 26:10 I believe. Into round 2 run I started to think about the upcoming box jumps and wallballs and began to feel myself mentally CAVE…Then I said to myself “Just focus on the task at hand…the run” Thats how I completed the rest of the WOD. When I was running, thats all I focused on, Box jumping, only that and the same for the wall balls. It helped me to keep focused. Just my 2 cents worth!
your thought process in my opinion is a good way to mentally and physically handle a WOD like “Kelly”…and sometimes work within a particular skill comes down to “10 and I can rest for 5 seconds…5 and rest, etc….”
Tough grind today. Glad there was so much activity to keep me pumped up.
Kelly
run 400m (I subbed rowing 500)
30 box jumps (18″)
30 wall balls (14#)
Time 31:09. Pushed myself to use 14# ball and glad I did, initially planned on the 10# but that would have been too easy. Skirted on the 24″ box. Still ascared after my digger last time. Should have at least done 20″ and not 18. Still a fabulous butt kicker and one I hope doesn’t come up again anytime soon.
Kimmie you are not lame or slow! A 20# ball is super heavy. Your a machine and you did fabulous. Couldn’t help but feel the pain as I watched Pam jump that 24″ box. Her little legs and body had a long way to go, to jump that high. Great effort on your part Pam. Way to keep the booty looking good!
Great grind girls, you all gave it 100%. Nice to meet you Conrad. As I was rowing and box jumping, my line of vision kept me focused in your direction and all I could think of was… this workout is a peace of cake compared to Conrad going to Iraq and fighting wars. Helped me push through it.
I finished out the cycle with some strength work and a WOD:
Squats: 5×135, 3×225, 2×315, 365, 385, 405 (F – almost)
Jerks: 135, 185, 205, 225, 245 (F – almost)
Then I tried the WOD that Kim put on the board for tomorrow:
1000# overhead any way
Row 500m
3 Rounds For Time (rest 3:00 between rounds): 2:09, 2:09, 2:11
Fun little workout. I did 10×100# push presses for the overhead portion. Took ~15 seconds each round.
ANIMAL…I forgot one little ditty….it was suppose to be floor to overhead anyway you can…OOPS!
Tommy wont be in in the morn…ahhhhhh sleep-in day! I came across this though….cause I gotta do something.
All body weight workouts. (22 pages!!!!!!) Giddy-freaken-up!!!
Now I have to pick one out!!!!
http://www.crossfitla.com/cms/index.php/home/comments/bodyweight_workouts/
thanks Jodi!!! XO