Pulling our own weight and then some... Weighted pull-ups are always a blast. We went strict today, and that changed things quite a bit. Some loaded, some did not. Whichever group you were in, good job!
Weighted pull-up 1-1-1-1-1-1-1
BW 1RM
Richard- 180 60
Eric- 180 60
Andrew- 178 90
Lynde- 155 25
Sam- 45
John- 215 100
Cody- 205 57.2
T- 180 70
Great pulls John and Andrew. You guys are STRONG! Great job Lynde, strict and 25 pounds added- HOOYAH! If you were working sets and reps for pull-ups, remember, GET THOSE NEGATIVES!
Sign up for the Barbarian, June 23. 10:00 start time...
http://www.barbarianchallenge.com/
ALSO... Sign up for the Carolinas Tough Mudder, October 27. Team name: WFYU
http://www.toughmudder.com/
Thanks for another great day of training and conditioning at CFSF.
"Buy the ticket, take the ride."
--Hunter S. Thompson
Wednesday, February 29, 2012
Tuesday, February 28, 2012
120227
This workout needs a name. What would you name it? Another deceivingly difficult session, this one followed the whiteboard "looks easy" theory like bad directions to a party. You know you're going to get there.
Three rounds:
300 meter row
20 wall ball shots 20/16
10 pull-ups
Eric- 9:43
Alice Anne- 11:42
Tammy- 12:44
Scott- 12:00
Larunda- 12:30
Carolyn- 13:31
Richard- 8:20
Andrew- 9:31
Teresa- 12:49
Sam- 11:14
Lisa- 11:33
Cody- 12:12
T- 9:45
Great workout everyone. Super fast finish Richard! Keep those lungs inflated.... This was a short, and sweet session where most went unbroken. It was also the first CrossFit workout at prescription for some puppies. Great job puppies!
http://www.mobilitywod.blogspot.com/
Hit the blog. Thanks for all the terrific efforts and great fuel.
WBS+SDHP+TGU=WFYU
CFSF
"Continuous effort- not strength or intelligence- is the key to unlocking our potential."
--Winston Churchill
Three rounds:
300 meter row
20 wall ball shots 20/16
10 pull-ups
Eric- 9:43
Alice Anne- 11:42
Tammy- 12:44
Scott- 12:00
Larunda- 12:30
Carolyn- 13:31
Richard- 8:20
Andrew- 9:31
Teresa- 12:49
Sam- 11:14
Lisa- 11:33
Cody- 12:12
T- 9:45
Great workout everyone. Super fast finish Richard! Keep those lungs inflated.... This was a short, and sweet session where most went unbroken. It was also the first CrossFit workout at prescription for some puppies. Great job puppies!
http://www.mobilitywod.blogspot.com/
Hit the blog. Thanks for all the terrific efforts and great fuel.
WBS+SDHP+TGU=WFYU
CFSF
"Continuous effort- not strength or intelligence- is the key to unlocking our potential."
--Winston Churchill
Monday, February 27, 2012
Sunday, February 26, 2012
120225
This was another great workout from CFHQ, and there is no better motivation to push than a hero workout. We needed that motivation today.
'Zimmerman'
25:00 AMRAP
11 chest to bar pull-ups
315 pound deadlift, 2 reps
10 handstand push-ups/ *OH press sub/^HS prog
Shaun- Rx 7
Todd- Rx 8 + 2 deadlifts
John- Rx 10 + 2 pull-ups
Holley- 95# * 8 + 6 pull-ups
Cody- (15:00) 5
Hayden- (15:00) 4 + 11 pull-ups
Lynde- 205# ^ 7 + 2 deadlifts
Candice- (15:00) 5 + 11 pull-ups
Heather-185# 6
Andrew- 265# * 7 + 11 pull-ups
T- 265# 10 + 11 pull-ups
Great session guys. This was a heavy workout that took a lot of fuel. Good prioritization for a Saturday morning. Twenty five minutes felt like thirty today, and pulling the garage door down took a little extra effort.
This session is named in honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, who died on November 2, 2010 during combat operations in Helmand Province, Afghanistan.
http://www.mobilitywod.blogspot.com/
Hit the blog for some fixes. There's plenty to choose from.
Sunday is a rest day. Use your time wisely. ICE if you need it!
Stay frosty
CFSF
'Zimmerman'
25:00 AMRAP
11 chest to bar pull-ups
315 pound deadlift, 2 reps
10 handstand push-ups/ *OH press sub/^HS prog
Shaun- Rx 7
Todd- Rx 8 + 2 deadlifts
John- Rx 10 + 2 pull-ups
Holley- 95# * 8 + 6 pull-ups
Cody- (15:00) 5
Hayden- (15:00) 4 + 11 pull-ups
Lynde- 205# ^ 7 + 2 deadlifts
Candice- (15:00) 5 + 11 pull-ups
Heather-185# 6
Andrew- 265# * 7 + 11 pull-ups
T- 265# 10 + 11 pull-ups
Great session guys. This was a heavy workout that took a lot of fuel. Good prioritization for a Saturday morning. Twenty five minutes felt like thirty today, and pulling the garage door down took a little extra effort.
This session is named in honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, who died on November 2, 2010 during combat operations in Helmand Province, Afghanistan.
http://www.mobilitywod.blogspot.com/
Hit the blog for some fixes. There's plenty to choose from.
Sunday is a rest day. Use your time wisely. ICE if you need it!
Stay frosty
CFSF
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