So Saturday afternoon's session will be at Kris Lanning's firehouse. He has invited us to come and hit a day of training there, he will break out the hoses, dummies, tanks, etc. as well as their CF equipment and we will workout with their shift. It promises to be a lot of fun, and if that doesn't get you excited for it they are smoking us a ton of meat so we can keep our T-Levels up post-workout. I do need a headcount for who plans on coming - we're looking at around 5pm - so they can account for how much food to make!
Next....
It is time to start looking to sign up / pair up / find teams for some events -- Here are some I'm checking out, if you guys know of any or find any let me know. Ideally I would like to test a lot of different team combinations, have different people pair with each other for different events (as fits) - We'll basically be the swingers of CF -- however if there is a cash prize we are going to try to start to collect a pool of winnings money to help with any travel to next years regionals, so we will field some 'powerhouse teams' to try to win!
http://www.rxcompetitions.com/2015/04/muncie-crossfit-downtown-throwdown-2/
http://www.rxcompetitions.com/2015/05/crossfit-king-of-prussia-brawl-in-the-burbs-2/
http://www.rxcompetitions.com/2015/03/crossfit-717-battle-royale-2/
https://www.facebook.com/events/1056522171042668/ (Already have one team signed up)
Now to the good stuff:
Extra work:
Everyone --
7 rounds of:
Max Set Strict HSPU (guys 45s w/ abmat, girls 15's with abmat)
10 T2B
30s Triple Under practice
*rest as needed between rounds*
If you missed Monday you need to make-up:
Regional Workout 12.3:
4 rounds of:
10 Alternating DB Snatch @ 100/70lbs
Sprint 200ft
If you would like you can find a female/male counterpart and complete the team version. (Try to beat Juice and Dawn's 4.57)
Crucial to keep T levels up...always.
ReplyDeleteAnd I'm in
DeleteReplying to my reply here
DeleteGymnastic before class at a casual pace-9-6 hspu t2b UB and triple are exhausting-I think my best round was 9. Although going for :30 didn't usually happen
Class-22:59. Still can't run good/fast/efficient
Thought about hitting 12.3 but after doing 3 reps I called it a day-I used my softball game as an excuse (3-4 tonight).
I believe I said .800 or better...I'll blame your team for not getting you that 5th AB...slackers. The 4th hit woulda been a dinger.
DeleteIm in.
ReplyDeleteI am also in
ReplyDeleteNo you're not. Stop it
DeleteClarification....I am in for the competitions........not Saturday. John you are correct. Im not.
Deletehttp://t.qkme.me/3p7mp1.jpg
DeleteThat hurts me Jeff.
DeletePut me as a maybe. Family event at 1 but I'd love to be there
ReplyDeleteGoing to a wedding saturday night so unfortunately I won't be able to make it.
ReplyDeleteSounds awesome! Sorry I'll miss it. Baseball tournament this weekend.
ReplyDeleteI wont be attending Saturday's #MeatFest. That sounds like a #SecondSession I can get down on.
ReplyDeleteTodays workout was a good one
Hanz = ~ 20 mins
Franz = ~ 28 mins #LetMeLive
I also did the regional wod Monday. I dont know put me down for 4:30. Still not on 2012 Jeff level.
DeleteHans was pretty fast, even in these 'cold temperatures'. I believe 50 degrees is equivalent to freezing according to Floridians.
DeleteIN like Flint for this Saturday and for competitive exercising events.
ReplyDeleteI have registered a 2nd 4-person team for the Covington competition. #watchout
Today was quite taxing on the hands.
ReplyDeleteWas hoping to have gone a bit faster on the WOD to try and catch Hans, but it was not to be. Admittedly I was a bit tentative crossing the morning dew-laden grassy knoll each time. 24:50 ish I think.
Hans joined the extra work today so I was Franz. Started with 8 HSPU each round, then soon dropped to 7 and then 6 last round.
Could not do all the T2B unbroken, mostly bc my hands hurt and I was a pansy (Hans did them all unbroken.)
Got some single reps for triple unders. Felt very unathletic.
Probably should have stopped there and done the DB snatch WOD later. Hands and grip felt smoked and quality suffered. LOTG for me on this one.
Hans The Machine asked if I'd be coming in tomorrow morning, as he is. I said no. He shook his head in disapproval.
Did you tell Hans that double you, double you, double you, dot, friendshipjeff, dot, blogspot, dot, com, specifically calls for a Friday rest day to prep for Skulls and Championship Sundays?! I feel like he needs to know.
DeleteHTM (hanz the machine) was not happy with how badly he beat me in the workout today. All around an unsatisfying day for our friend HTM.
DeleteJeff - how pumped are you to have 19 comments by 3:00 pm?
This comment has been removed by the author.
ReplyDeleteIn for Saturday. Did 9:30 class then extra work after. Felt sluggish after a couple days under the weather but got through it. Positive note - tried some butterfly pull ups for the first time in about 3 months and had no pain...happy with that (thanks Dr. Jenny & Sarah Whaley)
ReplyDeleteDid HSPU with 45 under abmat. Shoulder strength isn't where it needs to be yet but wanted to get inverted. T2B need work, did the first few sets unbroken but fell apart halfway through. Once I lose my kip I'm done for. TU's were a new & frustrating challenge and I also felt very unathletic.
Scaled the weight for the DB snatch regional workout and used a #65. Shoulder actually felt pretty good with that.
Butterflies looked good!!! :)
DeleteHans sounds legendary. I gotta meet this guy.
ReplyDeleteWOD 24:21
Extra work: HSPU 12,9,8,9,7,5,6
I thought this was funny:
ReplyDeletehttp://youtu.be/ZaYck0RGprs
Hilarious
DeleteToday is a sub-in rest day. I'm pretty dead and just dragging ass. I will stretch out and do mobility but that is the most movement for today.
ReplyDeleteSide Note: (JEFF!) there is a competition in Toledo, OH that i feel we could send a strong team or two and collect it. When i was at crossfit perrysburg we did it last year and my coaches won it.
Link: http://www.eventbrite.com/e/t-town-throwdown-20-hosted-by-glass-city-crossfit-tickets-15258872699
Im in for any events, just let me know!
I really want to make it for the saturday session! I'm going to try to make it work... Gotta get all my weekend chores done early!
ReplyDeleteI am also in for some competitions, the ones mentioned sound like a lot of fun. Let's get to coordinating!
Tonight's workout was pretty rough. i finished in 29:47... Survival mode on that one.
Afterwards EVE and I decided to do the regional workout. We ended up teaming up with CSans and Will to do as boy/girl teams. I was hoping to use the 65# weight... But when I tried to warm it up I couldn't get it with my left arm (I'll blame it on all the pull-ups and burpees). Eek. So I did 55#. Will and I finished in 7:03ish... And I officially am even more in awe of Dawn/Juice's domination of that workout. #Goals
Most importantly:
ReplyDelete- Pr'd my comments today. #ProudOfEveryone
Bradley -- 22.09 - John, Alex and I took it out pretty fast, went UB and fast on everything, came up a few seconds shy of Jesse -- Either Hans mis-counted or he was running bolt-esk 150m's!!!
Played with some extra work but shoulder/body had had enough...really gave Bradley a max effort. Back's feeling great!
Extra Work w/ CSans- HSPUs 7,6,7,5 was around 4 or 5 for the last couple
ReplyDeleteTriple unders each round.
12.3 w/ sunshine- Think we got 7 min or something? 4 rounds of 10 db snatch each.
Fun day.
Bradley: 28:51
ReplyDeleteRegional workout 12.3 done with C Sans: 6:38 (I think). I sandbagged a little and did 45#. Probably should have done the 55# but I was pretty toasted after the workout.
Also, I am in for any of the above competitions. They are all weekends that work for my rotation schedule luckily!
DeleteBradley 26:15
ReplyDeleteReminds me why I was a thrower and not a runner in track went unbroken on pull ups and sprinted burpees but running still sucks.
Did extra work for 5 rounds until couldn't go unbroken on T2B and hands screamed uncle
I am down for any of the competitions
I am in for Saturday and ambalways available for team comps if need be.
ReplyDeleteFantastic job on all the coments here.
Rest day for me is Thursday so I did the DB work-out on Monday. Used a 70# - 8:04. I couldn't even lift the 70# a few years ago.
ReplyDeleteI thought Bradley looked fun but I keep hearing otherwise! I didn't do this extra work for the day. Sorry GUYS!
Rest day for me is Thursday so I did the DB work-out on Monday. Used a 70# - 8:04. I couldn't even lift the 70# a few years ago.
ReplyDeleteI thought Bradley looked fun but I keep hearing otherwise! I didn't do this extra work for the day. Sorry GUYS!