WOD 2/2/10

HERO WOD

Mini Mr. Joshua

3 rounds for time:

Run 200 meters

30 Glute-ham sit-ups

250/205 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
     

Comments

[Jim Wingerter]

Mr Joshua is my evil nemesis, his little brother is no better. Bring on the fun.

[Jenny b]

haha, he is evil!!

[Jenny B]

The 6am class was awesome!! Had the regulars, Erin and Janice, plus Chip and Brad!! Chip and Brad rocked it out super Rx'd with 5 extra pounds on the Deadlifts.I must say that Chip is the man! I haven't worked with him in a while because he comes in on nights that I don't coach, but he has been working his butt off and it shows! Good job 6am'ers!!

[Janice]

Fun morning! It's always fun working out with Erin and Jenny, but this morning we also had Brad and Chip. You all did a terrific job especially on those evil deadlifts!
Subbed 250 m rows for the runs & 155 lbs for dl
Time-17:38

[Jim Wingerter]

Wow, nice morning crew.

[Erin]

WOOT WOOT! Who doesnt love 6 AM?!

Just shy of 20 mins at 19:58 as r'xd
I love me some deadlifts, but these felt f*@%in heavy!

[Erin]

Affiliate cup regisration opened yesterday for the Games, are we going to put a team together to compete in Ohio at the regionals? Who is in?

we need 4-7 members

[Brad]

HELLS YEAH. Great workout this AM team. First time at the 6, but great fun with Erin, Janice and Chip. And Chip looks awesome..did the (super)rx'd and his deadlifts looked super. Really looking forward to doing the AM again

[Jim Wingerter]

Brad I will offer you extra special love on Thursday if you want some AM again.

[Jenny B]

haha! Brad, take him up on the offer!

[Brad]

damnit...i'm in NY rest of the week and won't be there to get all the extra love from jim. and y'all know i've been sweet on him from the beginning.

[jenny b]

I could tell from the first day you stepped into cfwc Brad! The way you yelled and stomped your feet and cried. And the way that Jim looked at you when he yelled "Jump Bitch!!" I knew then that it was love.....

[Nikki P]

About the Affiliate cup...how is that going to work? I know that some people from our box who are trying for the individual may want to do the affiliate cup if they dont make it?! And how will we decide who gets to go?

[Jimmy "that one doesn't count "Wiser]

Did yesterdays WOD all by myself :(
19:34 as RX'd

[Pat C]

Any trainers going to be there around 430 445? Just trying to get a head start so I can make it to class around 6

[Jim Wingerter]

damn jimmy nice work.

[Jenny b]

Pat jimmy will be there at 4:45

[Erin]

From Games website:

Register your team as soon as possible. You can add specific team members as you know them. There will also be a window of opportunity in late April to make official changes to your team if needed. There can be no last minute changes after the final deadline (which will be announced later).

For teams the qualify for Aromas, the roster of athletes that competes at the Regionals does not need to be the identical roster competing in Aromas. The number of teams that qualify at each regional is equal to the number of individuals that qualify at the regional (men plus women).

[kenny w]

Central East Regional: May 8-9
Kaeppner Place, 34018 Sutton Rd, Logan, OH 43138
Includes:
Pennsylvania, Maryland, Delaware, Ohio, Indiana, Kentucky, Michigan, West Virginia, Virginia, DC
CrossFit Games Seeds: 3 men, 3 women

From what Erin posted and what's above it looks like 6 teams from our regional will get to compete in the games.

Swam 1300 meters in intervals (a.m.)

then: CFFB WOD(in p.m.)
strength:
Squat 5x5-225,235,245,255,265
Press 10x2 @ 115 (30 secs rest between)

daily WOD:
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Down.
**If weight is dropped, penalty is = # of burpees
***Rest 120 seconds between sets.
This WOD really deceived me...I ended up doing all 5 rounds at 115 with no drops. For some reason I thought i was would be able to add weight every round and top out at 135, but there was no chance in hell that was happening.

[Nikki P]

Back Squats: 125x5, 145x5, 160x5 (PR)

Todays WOD at 175# for a time of 14:49.
Could have ran faster on the 200s.

I am in for the affiliate! Suggestion: Maybe we could have a team WOD soon?

[Pat C]

16:06 rxd tough wod

[Eric B]

16:0...5 PAT!!!!!

ha...@ 205 on the DL - At Rx'd I'd still be there...

My abs are destroyed...

[Pat C]

Ahh just got me, to bad I had to do it early maybe we would of made it under 6 if we did it the same time.

[Pat C]

Haha 16*

[Brian Fitz]

I did at 9:somingthing..DL's at 225 and regular situps.. definitely need to rock the glute ham machine next time