CrossFit at 6AM.
Noreen
Eric (Will’s friend, first time)
Joe H.
Steve
Wayne
Miranda
Dave
Stacia
Will
Terry
Alex
Brett
Brian coaching
Click for larger image
| Warm Up | 10 Knee to Elbow 10 Push Ups 10 Jumping Lunge |
| Skill | Full Squat Clean |
| WOD | “Liz” 21-15-9 Full Squat Clean (135/95) Ring Dips |
| Results | Noreen 5:07 Eric 6:40 Joe 7:38 (Rx’d) Steve 7:32 Wayne 9:42 Miranda 10:48 Dave 10:54 Stacia 11:20 Will 11:36 (Rx’d) Terry 11:49 Brett 12:06 (Rx’d) Alex 13:18 |
Will, Joe H and Brett completed the WOD as Rx’d and everyone else scaled in some way (see the whiteboard).
I was getting no cooperation at all from my back and hips this morning. A successful full squat was not going to happen. The options were less weigh with a poor full squat clean or heavier weight with a power clean. After consulting with Brian I went with the heavier power clean (135lb).
The entire WOD was frustrating this morning. Enough said.
After all the excitement this past weekend with CrossFit 101 with Coach Glassman we are now focused on “Project Lumberjack CrossFit” for this coming Saturday, December 5th.
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
WOD-Dec 5th Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
Here is the link to the donation page if you would like to participate with us in raising money for this cause.
Eating—Back on track. With Thanksgiving over and things setteling down a bit I have crawled back up on the Paleo wagon.
What hurts today—Pain level for back and hips is very high so I am frustrated with my performance, or lack of.
One Year Ago—The 29th was a Saturday. Chris, Monique, Eric and myself with Brian and Jerry coaching and Charlie providing moral support.
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