Sunday is day 3 in our CrossFit Cycle.
SUNDAY’S WOD
Sunday 100207
“Stephen“
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
there he goes again...Matt movin' the bar like a knife through a stick of butta'!
LOVE this photo. Meredith's face and med ball rest says a lot about how many of us feel during any WOD involving wall balls for reps!
These little ladies were adorable~making their fort CF style (may have to send this one to HQ!) and later making up their own WOD with dumbell swings and rowing! Note the "poor choice" carb snack Kacey and Rielly have!
Deadlifts, deadlifts, and more deadlifts! Thank you Matt and Russ for making the time to give technique pointers. Jordan, you did great with the med ball cleans/push up WOD…quick to bite you in the rear~nice job coaching Caleb!
Those arms are looking toned Mrs. C!
Great work with the SDHP's and toes to bar Gail!
Good effort on Friday~using challenging load and toes to bar or knees to elbows were lookin’ good!
SATURDAY’S WOD
Saturday 100206
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
Miller, Aulakh and Booth, Kirkuk, Iraq
I’D BE WILLING TO BET THAT “I CAN’T” AND “CHERRY PICKING” ARE NOT A PART OF THEIR VOCABULARY.
Yeah Wendy~ getting some air in those box jumps! Time for you to move right on up to the 20" box! Great work on your first "Kelly"!
Caleb was "kind" enough to introduce Jordan to CrossFit~he took on his first "Kelly" along side Ian on Thursday. Ian CRUSHED his 1st "Kelly" time by 11 minutes! 
Caleb had just finished round 5 of the Feb. Painstorm WOD while Konrad was just hitting round 1. Great grind you 2...even if your coach cut your rest short by a minute each round Caleb..OOPS!
MECHANICS~ aka technique is the ability to move through CF’s core movements. For CrossFitters this basically means moving yourself and objects (barbell, med ball, kb, tire) in the most efficient, effective and safe manner.
FRIDAY’S WOD
Friday 100205
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a “pull” that is really a “push.” Can you elaborate?
Post impressions to comments.
SELF MOTIVATION was Donna's first, middle, and last name! She took on the Painstorm WOD with an impressive sense of focus and determination.
Lisa and Gail (MIA on a run outside!) brought "Kelly" to her knees on Thursday! Great job girls!
Women’s prescribed weight is 95# (YIKES!) This outta be interesting! Russ and I think the inversions are similar to what we did on the rings a while back.
Yahooo
Hey Lisa!!
gold and silver…gone! Who owns Bronze? Meme….Mrs. C where are you?
McGraw~you too……too busy washing your cheetah outfit in Woolite to post?!!!!
Great job this morning everyone!
It was awesome to take on Kelly with you this am Gail and Wendy then Ian and Jordan knocked her down a little more. It was definitely high energy this am.
Donna nice work even though we were in different rooms.
Caleb way to crush that WOD!
Welcome Konrad. Nice to meet you.
Cindy thank you for helping Eileen and I through snatch balance moves.
Eileen thank you for getting me through that 7-7-7 WOD. What was I thinking
Thanks Kim for the push during that 7-7-7- thing
See you all uin the am
Hey Mel missed you this morning!!!!
the CF Main Site – Comment #12 has a link to see the inverted hang. Oh…bronze?
Meme pulling through with some extra credit!
Time to go look up comment #12 on the mainsite!
OHHH and bronze it is lol
Hahahah Kim lmao cheetah outfit in Woolite.
what a crappy night……..just sat down. Abby’s (our golden) stitches opened up again for the THIRD time…..i brought her to the vet at around 4:30 today to have her staples removed from her surgery 4 weeks ago, then Tom tells me to take a look at her at around 7:20 tonight and it looked like it was opening up again; bleeding (i almost gagged!)….so off to the vet again for more staples at 7:30 tonight. Poor thing is almost 13 years old and really doesn’t need anymore stress in her life!! She is my first baby bless her little heart!
Yes, I am drinking a glass of cabernet right now. I guess I’ll have to burn it off with 9,453 SDHPs tomorrow morning!!
Great pics from today, looks like we missed alot of action!!
Abby~ leave your wound alone girl!!!! Next up will be the “cone head” and a stroller to keep you off your leg!
S-E-R-I-O-U-S-LY has CFP HQ lost their minds?!
Over the last two cycles let’s see we jumped like jack rabbits (or jacka$$es), have ran backwards and now they want us inverted. What next?
Goodnight I’m going to bed – see you in the morning CFPers for another constantly varied workout. Yippee…………
Lisa, you did “Kelly” and the 7 thing???? BEAST!!
Glad to hear that biotch was put in her place, she kicked my a$$.
I watched the inverted video, it’s going to be fun to try, hope my shoulders are less sore tomorrow.
Pam I want to borrow your cheetah thong for Minnechaug this summer, I think it would look fab with Kim’s coconut shell top, LOL.
No way Mel, get your own thong, mine is one of a kind, no dibs!! I’ll get you one as a belated birFday present, maybe in leopard print.
you people are warped!
Can’t wait to see Berger go inverted Friday AM!
Laopard would be awesome, maybe even some rhinestones or cz’s. haha
Sorry about your golden, hope she heals up fast.
no jewels Mel…too uncomfortable for sitting pool side or in our lounge chairs!
That was a tough WOD. Here is a good link for the pull to inversions:
http://physicalculturetoday.blogspot.com/2008/02/pull-to-inverted-hang-progression.html
A good sub would be toes to bar with straight legs or knees to elbows. Doing them slow is really tough. It took just about an hour to finish. I’d say about 1/4 to 1/3 of my inversions were knees to elbows. Doing them with straight arms/trunk/legs is really tough for 2-3, never mind 80+.
What an awesome one hour workout! Have to admit…..there were some major laughs going on …. Thank God it wasn’t for time. Have fun with this one. Kim I used ur therapy band as a hip stabilizer……transformed me into a total gangstá
Great sub suggestions~ knees to elbows and toes to bar.
Warmed up with 95# and my shoulder screamed at me every rep…so, I actually took weight off the bar.
1st round was a mix of 85# and 65#..damn, that bar went FLYING when I took on the 65#!!
Did a round with 75# and a 1.5 pood KB
finished remaining rounds with a 2 pood KB (less stress on shoulder)
Toes to bar with straight legs every rep.
TOODLES!
I am still sore from “Kelly” and February Painstorm WOD.
Caleb’s coach for the day here.. I figure he could use a little more ass whooping then the rest of us…
it was great!!!!! Those under 30′s can take an extra beating!
Good workout to start the weekend. SDHPs are definitely challenging , so it was nice to be able to talk and have some laughs while we were wodding this morning; i loved not going for time, and being able to concentrate on form. Not sure even how long it took me and I didn’t care!!
Used 75# for the SDHPs; felt heavy, but doable since not rushed!
Subbed toes to bar for every round; those were “fun”. Tried not to kip to get to full extension, lowered slowly and controlled.
Great job everyone!
Have a nice weekend and get in some good workouts! I will be in VT trying snow shoeing or ice skating, or maybe sledding………..no skiing for me; i would probably take out a tree and bust a leg!!
Carrie have fun at your Pampered Chef party. Save me one of those earthy crunchy cookies i think i would love them!
p.s. Kathy C. do you still need to know about rowing; if so i did 2,000m today. Miss you girl!
Row challenge is OVA’ McGraw….January only.
Have a great weekend.
Tried the toes to bar option and got pretty close, although legs were not straight, much better than previous attempts, did have to kip a little to get up though which landed me a few rips.
55# for SDHP, it was weird not being timed.
Pam have fun up north, I know you want to do your figure skating routine with the cheetah thong but I think you’d be much too cold, better to stick with a full leotard, LOL.
Have a great weekend everyone, see some of you tomorrow.
Yes, I am quite good at Hamel camels and triple axles.; I often set up the BOSE on the edge of the ice and blast the theme from “Ice Castles”. I wear leg warmers in this weather too……keeps the cankles warm.
“we forgot about the flowers…….” I used to have a “wicked” crush on Robbie Benson….
Almost forgot, Maren is in for kid class.
Thanks Kimmie for the 5rds of 200m runs first thing. That gave me a jump start.
Thanks Russ for alll your help on deads today. Also Matt and Caleb great job and thanks for your help on these damn deads.
Started at 65#
rd.1 105
rd2.110
rd.3115
rd.4120
rd5. back to a 45# bar
rd6. back to a 45#bar
rd750#
Thanks Russ for making me go back to just the bar.
Merideth great job today and fun woding with you.
Happy super bowl sunday. Mrs. C
Mrs .C~ we did 5 rounds of 400m sprints..not 200m!!!!
Deads~great until round 7.
135×5
155×5
185×5
205×5
225×5
235×5
235×1~ first one was slow, second one I felt my chest dump, a$$ go up and back just about seize up so I dropped it!
Very impressive, Kimmie ~ You looked incredibly strong and I think the last round I saw was 205#. Bummer about round #7, but saving your back is much more important than 4 more reps.
Yes Mom!! XO
It felt good to be back in the gym this morning. Lots of action and energy!
Kimmie and Mrs. C ~ good for you two running sprints outside…it was COLD!
Nice to meet you, Jordan ~ great job with Coach Caleb!
Jill ~ Your DL’s were excellent! Hope I didn’t have you start with too light a load…
CFWUx2
21-18-15-12-9-6-3
SDHP, 95# (W) ~ scaled to 55#
Inverted hang ~ subbed K2E
I thought this would be a good WOD for today since it was not for time. I wanted to jump in and join the DL fun afterwords, but decided to save something in the tank, as Coach would say. Plus, I didn’t have my new kicks with me
Got myself to CFP today even thought Deadlifts were on the board! No cherry picking today coach.
I truly get frustrated with this lift. I know that I carry a lot of my strength in my legs. Therefore, I feel the Deadlift should be “easier” (as easy as can be!) for me than it is. Problem is , you need to really keep the upper body tight and correctly alligned….UGH!!!!
Thank you to Matt and Russ for all of their tips and coaching. My mind understands the chest up, tight arms, lats tight and back, but my BODY seems to forget the minute I start the lift.
The first lift is always the worst form wise for me and then I get better thru the 2 – 5 rep.
115#
120#
125#
135#
155#
165#
170# (F)
Made up the 100 Burpees/pullup Wod from when my back was out.
Time: 13:11. That was a gasser.
Rowed 2000M
Great effort today everyone….Mrs. C, you were working hard this am. You too Meme! Always impressed with you girls!
Meredith, good work with the deads and then tackling Kelly all by your lonesome. GOOD JOB!
Kim, you had incredible form as always…You never break it.
Jordan, welcome to CFP.
oppppppppppppssssssssssss. Sorry Kimmie. Taking care of dad. Never want to get old. Way to much work. My kids wil not do it. Mrs. C.
Mrs. C ~ Don’t tell her that! She’ll ship me off to “Memory Care”!
you never know Meme, I may already have a room (with a view of course) already locked and loaded with your and Grampy’s name on the door!
Maybe you can put my name on the tooooooo. I will keep the place sparkling clean at all times.
Meant to say door to.
you’re in Mrs. C!
Sunday’s WOD…a hero WOD.
95# stiff leg deads
2 hand touch in GHD sit ups
got some good kipping action in the K2E….THANKS CALEB!!!
TIME: 18:53
Thanks for being my WOD friend Ian..you kept me movin’!
Meme~ nicely done with 180×5 in your deads!!!!!!
It’s the shoes…it’s the shoes!!! XO:)
Back atcha’ Coach with your Men’s Rx’d weight with stiff legged deads!
Great job today to all who tackled “Stephen” ~ It’s too bad there even has to be a new hero WOD…
CFWUx3 OHS w/15# bar
DL’s ~ 7 rounds x 5 reps
WU 135# x 5
140# x 5, 145# x 5, 155# x 5, 165# x 5, 170# x 5, 175# x 5, 180# x 5
Yahoo! Caleb said I should be able to reach 80% of my 1RM (205#) and I nailed close to 90%! And you’re right Kimmie…the lifting shoes work! They got a nice christening today
Thanks Caleb and Russ for coaching and all the tips to improve my form ~ very much appreciated!
NICE work Meme!!
Thanks Mel!
Kim, great work with the men’s weight and your kipping K2E’s looked super. Wish I could’ve gotten that movement down, had a few in the 1st round but my already ripped up hands got more ripped up and it just hurt too much, ended up gripping with my fingertips, pretty sure I wasn’t entirely up to my elbows on a lot of reps, but otherwise as RX’d. 31 something.
Thanks for the encouragement
Good grind everybody whether you GHD’d it or subbed.
Hope all the headaches went away fast
Mel ~ You were FLYING on BE’s when I left…Awesome job today!!
Holy deadlifts is right Kimmie………..honestly, I cannot believe how deads ALWAYS seem to come up on the weekends when i am not there! The longer I don’t do them, the longer I don’t want to do them, which means i will be making this one up for sure….as promised, I will get comfortable with this lift again, starting this week.
Just got back from VT; lets just say CTs 27 degrees is BALMY compared to the 7 degrees in VT; I cannot believe how cold it was!! Had a great time, but unfortunately i started with a crappy sore throat and TOTAL head congestion Sat. night into today. I even shipped my family off to our SuperBowl party this afternoon without me!! I just want my couch, fleece blanket and my fireplace!!
Hope to get some rest and see everyone in the a.m…..nice work everyone on what seemed like a tough WOD.(s) this weekend!
Good job breaking in the shoes Mems!
The new kicks did their job today McGraw! Sorry to hear you’re not feeling well ~ being cozy and warm on your couch may be just what you need. That will teach you to ice skate in 7 degree weather in your cheetah (or was it leopard?) outfit…
damn I’m feeling that wod from today
Nice work today everyone
Stephen
as Rx’d
Time: 18:31 I need to work on getting a better rythym with knees to elbows. Thanks for tips Caleb.
Meme, way to ROCK the deads. You are strong!
Thanks Carrie ~ And YOU rocked “Stephen” today…you are fast!!
ugh my back is not happy! and i think im undoing all my hardwork sitting on the couch. eating bad food, and watching the colts kick the saints butts!