Thursday 121206

Black Box WOD/Beginner WOD:
Every minute for 15 minutes:
3 power cleans – add weight at the 6th and 11th minute if needed – start at ~75-80% of 1 rep max

CFE WOD:
“CrossFit SCAVENGER HUNT!” Show up ready to run outside. You will get a MAP and work in pairs, follow the SIGNS, & be the first to complete each task along the way for a PRIZE. *Oh, and bring your phone to take pictures–as you will need it!

Thanks to Coach Sara for this great shot of David, Mike W., and Scott!

Forming habits, how I do it, and why I hate New Year’s resolutions
It’s a game of inches
For athletes, risk from ibuprofen use
“No, I’m not giving in, not yet”
The (not so) skinny on diet sodas

Here’s what’s on tap for Friday’s classes:

Black Box WOD/Beginner WOD:
A1: Back squat 3×8-12
A2: 3 high box jumps x3 sets

B: 3 sets: 2 min. max effort row, 6 min – in groups of 4 per rower

CFE WOD:
Dec 7 It’s TIME to re-visit the MILE Time Trial. The last time trial took place at the end of August. So, get ready to re-test and see how much faster you have become!

Responses

  • reisbaron

    WOD 135 – 155 – 175

    Learning how to power clean all over again…and again…and again.

  • david slifer

    Black Box : Minute 1-10 @ 135, 11-15 @ 155…20 doubleunders ( backwards) each round as well

  • Justin Katz

    80% of 1RM-110 #

  • Gwachsteter

    Sara Carr prescribed Birthday WOD…

    Row 400m
    10 Rounds of …
    4 Bar Muscle Ups
    4 HSPU
    4 OHS #75
    Row 400m

    psyched to be 40.

    • reisbaron

      Welcome! Enjoy your day Greg…you’ve earned it. Thanks for the ongoing inspiration.

    • Jana B.

      Welcome to the 40’s Club! It keeps getting better…..

    • A new 40-44 Masters category this year at the games just for you Greg. Enjoy….

    • Jim S

      Happy birthday! I have to say though, I’m a bit bummed to find out you’re forty. I have looked at your scores on the board, kicking ass, and comforted myself by thinking “that dude is probably 22.” But welcome to the 40’s club!

  • Jana B.

    WOD: 93-98-103

  • Andrew

    WOD: 5@145, 5@155, 5@165

  • Wendy Greene

    I tried to log in to the computer at 26th street for my 8 am class, but the program crashed. Just wanted to let someone at the box know!
    wod: 10@ 65, 5@70

  • David Stogsdill

    4:45
    5 sets at 115#, 5 @ 125#, 5 @ 135#

  • Steve Slo

    Rounds 1 – 5: 135#
    Rounds 6 – 10: 165#
    Rounds 11* – 15: 165#

    Round #11 was actually 185#, but it was much too heavy… so i jumped back down; rules of the WOD be damned.

  • Adam Markarian

    Good one today!
    WOD::
    5 sets @ 145
    5 sets @ 165
    5 sets @ 175

  • Jim S

    WOD (did this during open gym at crossfit santa rosa):
    5 @ 135, 5 @ 145, 5 @ 135