Congrats to Shannon Zweber for completing the CrossFit Level 1 Cert
A few announcements, bring a friend day will be Thursday, Friday, and Saturday. Thursday class will run 6am, 5 and 6pm there will be no open gym.
Saturday will be the one year anniversary party starting at 4pm. Some more info will be put out this week.
For those of you wishing to squat in the morning, please txt me your email and I will email you the program tonight. We will be starting around 4:10am.
RX: Back Squats 7×7 @75-80%. Then, 3 rounds for time of 30 Box Jumps (20/24) and 30 Kettlebell Swings(55/70). Time Cap 12min.
Gold: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (35/55). Time Cap 12min.
Silver: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (25). Time Cap 12min.
Endurance: 2mile run then 50 air squats for time.
Competitor: RX, Parralet walks with chain x5, 3 rounds for time of 20 Handstand Push Ups and 300yd shuttle run.
BWC: -7 Reps BF Sit-ups
BS: 100kg
WOD: 13:43Rx
See you all tomorrow
Thanks for joining us Troy! See you tomorrow.
BS- 75(2)-80(2)-85(2)-87
WOD- 12:01 RX
50 TTB done
BWC sit ups done
BS: 45(3)-47(2)-50(1)-52(1)
WOD: 9:53 KB(25)
BWC: sit-ups done
Back Squat: 3 x 8 @ 65, 5 x 1 @ 70, 2 x 2 @ 75, 1x @ 80
Mini Wod: HSPU (20 standard, 40 with one extra mat) + 3 sets of 200M row
Wod: DNF (had 6 BJ’s left at time) w/55# for 60 reps and 35# for 30 reps of kb swings
Mobility done. Run tonight.
Back Squats: 3×8 (65)/1X5 (70)/2X2 (75)/1X1 (80)
Endurance: 2 mile run (untimed) 50 Air Squats
Easy (working on form) 500 Row 1:45
WOD: Gold 7:56 Ouch on the bent biting me on the missed jump. That will not happen again
BWC: 32 Butterfly sit-ups
Sorry Shannon for stealing the Box you were using while doing your training with a new member
WOD Time should have been 9:54 per white board reviewed this AM
50, 52, 55(2), 57, 60
WOD 11:38
first round @35
2nd 15@55, 15@35
3rd 15@55, 15@35
45, 47(2), 50, 52, 55(2)
Wod- gold
Congrats Shannon!!
Squat Prog. Done.
Endurance: 2 mile run (not for time) and 50 air squats (unbroken) done.
3 x 8 reverse hyper @ 20K
Be back tonight to put in some more work.
PS thanks Jaye for letting me use your band, definitely will be ordering one stat.
PSS. Congrats Shannon on your cert! Super awesome.
Squats: 55K(3), 57K, 60K(2), 62K
WOD: 12:04 RX…55lb kettlebells are HEAVY!
Butterfly situps done
Worked briefly on bar muscle ups – got a few with the thick green band, need to work towards multiple reps and then shift to a thinner band
I know right! 55 was pretty rough
Way to go ladies!!!
CONGRATS SHANNON!!
BS @ 35k(2), 37k(1), 40k(2), 42k(2)
WOD: GOLD/SILVER (35Ib KB first round then 25Ib KB last two rounds)
Finished with 3 seconds remaining!
Congrats Shan
BS: 75(2) 80 (3) 82 (2)
WOD: DNF RX had like 15 KB swings left I believe stopped counting just tried to get as many in as possible
Way to go Shannon, PROUUDD OF YOOUUUU
Squats- 110 (3), 120 (3), 122(1), my squats felt really good today
WOD- 11:48 Rx, it probably should be a DNF because my last 15 or so kettlebell swings were really sloppy, it got way heavy
Post WOD- 50 TTB done
Good squat numbers Tom, and way to call yourself out. Work on form next time!
Getting jacked for my first full out CrossFit session this evening; however, slightly unsure of differences between beginner and silver… so not sure which to do???
Any advice?
Not sure what Beginner level is Start with Silver, if the first round of KB is easy move up to Gold, if Gold is to light go to RX. One thing Don’t sell yourself short and Kick the Workouts square in the Face
Thanks for the advice! Did a mixture of all of the workouts I believe.
7×7 @ 70kg
3 Rds 12 mins timed
30 Box jumps @ 20
30 KB’s @ 25
DNF missed time limit by 7 Box Jumps
Today was my 2nd workout in 16 days….been sick, so today was tough! Feeling better, but not 100%.
BS 7×7 @ 37K
WOD: Gold DNF. 10 reps left.
Glad to have you back! Hope you start feeling 100 soon!
Thanks Kaitlyn!!
Squats done
HSPU 3×20- w row instead of run. 2 mats
WOD gold 9:32
And a HUGE CONGRATULATIONS Shannon!!! We love ya girl!
BS: 7×7 @ 80(2), 90(2), 95(2), 100
Gold WOD: 10:00
BWC: 29 BFSU
Squat- 80k x 1, 60k x 3, 70k x 3
Wod- 12:20 w/ 55# & 24in box
BS 7×7: 50 55(2) 57(2) 60(2)
WOD: 10:20 gold
Post WOD 50 TTB done
BFSU done
endurance done
wod 10:47 rx
BS 7×7 @ 100k (5) 110 (2)
WOD: RX 13:04
50 TTB done
Round 2 at the gym. 100 Double Unders
3 rounds of 20 HSPU and 200 m. row. ALL HSPU WERE TO STANDARD! I’ve never been able to do more than like 4 at any given time. I think this was my goal way back in October or something! Super pumped. They weren’t quick or strung together in huge reps, but vast improvement for me!
WOD: DNF 14:02 RX. Really glad I didn’t compromise making the time cap for scaling. Have never done 55lb KBS, and super glad I mentally pushed through.
Thanks Chad for the push. (not the physical ones, just the verbal support.)
50 TTB done. Mob done. I’m spent.
Jesus I should’ve started this post with dear diary.
Nice job Erin!! Way to push it and crush the 55lb KB and the HSPU!! You ROCK!!
Great Job Shannon!
BS 45K
wod c/w 11:48
50 knees to elbows done
Super Job Erin! Your amazing!
BS: 120(3), 125(2), 130(2)
WOD: 10:41 Rx Legs felt like complete jello after the over box jumps yesterday so the box jumps were incredilbly slow!
TTB done
40,42, 45(2), 47, 50, 52
WOD: Gold. Finished at 12 minutes.
BWC done.