A perfect morning. Sunny and cool. Several of you noticed that the Honey Suckles are beginning to leaf out. There is one more Polar Vortex on the way mid-week, but after the cold rain (snow?) coming with that, we will have survived another Winter at the Un-Box.
Seaneen graciously volunteered to lead the flexy-stretchy session. There was a lot of groaning from yesterday’s Deadlifting.
WOD #1: A Push-up Party. 100 hands-released Pushups on the clock. The only resting allowed was in the up-plank position. Any violation resulted in a 100m run.
Julia-5:45 Herb-5:52 Sue-5:52 Allison-6:10 Clyde-6:10 Smoothie-6:11 Jeff C-6:20 Gina-6:22 Whitney-6:33 Stacy-6:41 Timmy-7:12 Seaneen-7:34 Linda-7:37 Alicia-7:37 Ed-7:44 Drew-7:45 Tom-7:53 Warren-8:03 Frank-8:10 Yun-8:18 Colleen-8:20 Kelli-8:37 Angela-8:45 Lew-9:00 Coach-9:00 Kati-9:45 David-10:08 Josh C-10:20 Phyllis-7:00 (50) Chip-participated
Wod #2: Power-Clean & Pull-up Ladder, 10/9/8/7/6/5/4/3/2/1. Partnering up was strongly recommended. This was a STRENGTH workout, so the only “score” was the weight on your bar. RX was given to those who claimed unscaled Pull-ups. There was a 15 minute cap.
Listed by weight:
Ed-155 Drew-155 Timmy-135 Smoothie-125 Jeff C-125 Clyde-125 Todd-95 Whitney-95 Allison-95 Seaneen-95 Herb-85 David-85
Coach-105 Frank-105 Lew-95 Tom-95 Warren-95 Yun-95 Josh C-95 Stacy-75 Julia-75 Kati-65 Sue-65 Alicia-65 Kelli-65 Gina-35 Linda-35 Colleen-35 Angela-35 Phyllis-35
WOD #3: The KGB Kettlebell Challenge. Grab a kettlebell or Dumbell of your liking and see how many Snatch’s you can get in 5 minutes. Simple. There was no restriction as to the number of hand switch’s allowed.
Listed by KB or DB weight/Reps:
Clyde-53 lbs/73 reps Jeff C-53/50 Drew-45/91 Herb-44/77 Smoothie-44/71 Ed-40/103 Frank-40/83 Allison-40/61 Chip-40/57 Coach-35-26/106 Yun-35/100 Whitney-35/73 Tom-35/68 Seaneen-35/59 Timmy-30/113 Lew-30/111 Josh C-30/63 David-26/103 Warren-26/83 Julia-25/55 Sue-20/114 Kelli-20/101 Alicia-20/98 Kati-20/84 Stacy-20/25-80 Angela-18/96 Phyllis-15/85 Gina-15/84 Colleen-15/82 Linda-12/100
Buy-Out: 100 Floor (Bench) Presses. Barbell only. A demo was given.
Anybody notice that today was largely an upper extremity workout? Many of you did over 400 reps of shoulders/arms. Tomorrow you will feel it.
The only newbie out of the 31 people here today was Dave. Trey introduced him to LHCF, and apparently Dave did the workout for Trey today since Trey didn’t post anything. Dave has been teaching himself CrossFit in his garage gym for about 7 years. Trey is to be applauded since this is what Mr. Glassman intended when he put his methodology on the internet for us to use FREE. I recently saw Glassman in a video wearing an “UNBUYABLE” T-shirt. Glassman has been offered Gazillions of $$$$$$$ to simply let advertisers place pop-up banner ads and videos on the Main CF site, but he won’t cave. His relationship with Rogue and Reebok are exceptions because they are symbiotic, not parasitic. Am I digressing?
You are encouraged to visit the CrossFit Nashville web site and see how Allison and Chip did in their recent inbox throw down. It takes courage to put yourself up front to be judged and compared to others.
We will be doing the CrossFit Open Qualifier workouts every Saturday beginning this coming. These will continue for 6 weeks. The WODs will be posted every Thursday if you want advance preparation. While most of you will be doing these as an unregistered athlete, you are encouraged to go on the CrossFit site and register so that you can see how you rank in the CrossFit world. If you think you have a chance to qualify for the Regionals, you MUST have your workout judged and send in your results by Monday 5 PM PST each week. I am an authorized judge.
Pray for Josh Bo. He is trapped in a funky motel in Gatlinburg, attending a gymnastics competition all weekend. No, he is not a competitor.
Workouts are Tuesday/Thursday this week at 4 PM.