Rest Day 7/21/11
The Basics Starts 8/8/11
This 3 week cycle will be hosted by Coach Iz, and will run Monday’s and Wednesdays @ 7pm starting August 1st. If you know anyone who is interested in our program send them our way. Email: info@crossfit718.com
Refer a Friend..
Don’t forget that you can earn a Free Class if you recommend anyone who picks up a multi-session package. You would help change there life for the better and they will never stop thanking you for it. Don’t you wish someone would have introduced you to CrossFit earlier??
Up, and off to Rochester! Seer you guys in a week, I’ll post my WODs from Flower City CrossFit! 🙂
Coach Dan
Travel safe Coach Dan! 🙂
What an excellent-looking back squat! 😀
Tom kicked our butts today in a good way, he kept us pushing through the 21/15/9 presses for time. Although I got punished w/ 30 burpees for being late, I did make it to the leader board on the presses, although it was comparatively light (read: weak ass) at 95 pounds, since Jose and Steve did 125 and 115 respectively, and didn’t finish that far behind me. (I finished in 7:10 I think). Jane killed us on the “burpee bullsh*t” workout (so christened during the 5 o’clock)–I think she did in 11:01–but me and Steve stayed to toe to toe, Steve coming in at 11:20, me 11:23 (if memory serves). Jose battled through to finish around 15 mins, but remember dude put 125 pounds over his head 45 times about 10 minutes prior in the press work out. Charles, not to go unheralded, slaughtered everybody in the 250 M x 3 (60 min rest in between) rowing warm-up, I mean killed everybody. Anyway, great workout on the a day that made me feel like I was in DO THE RIGHT THE THING the movie it was hot effin hot. COACH TOM (and Corey the Coaching Lieutenant)!
NIce recap Mike!
AWESOME CLASS!!! Anyone who did not take coach T’s class really missed out… He was relentless (in a extremely supportive way)…. Felt good with my press and warm up… Still need to get my cardio going!!! Great class Tom….
P.S Mike you definitely could have gone up in weight…. But with that said you still had a great finish time at 95, plus you killed the WOD and lastly if I had to do 30 burpees for being late I would have kept it conservative as well!!! Great job guys!!!! See ya tomorrow!
P.S.S Hope squadron leader Iz and Tam enjoyed their much needed day off!
I am still sweating.
Got in a little early and hit the WOD before the Prime Timers came in.
250m Row x 3 = 0.49 / 0.49 / 0.49
Was very consistent on these, 2-3 thousands of a second difference between all 3 rounds.
21 / 15 / 9 Push Press @115 – 8:03
That was a shoulder burn for sure.
Burpee / Abmat Couplet – 9:44
Although something like this is always challenging doing 84 burpees right after push presses was a killer. My arms were cooked going into it and complete jello by the end.
Great job tonight T on all the classes – you have been paying attention and your style shows that. Very supportive, very clear and very patient. Iz would have been proud! And Tam, the box is still standing!
I am still sweating.
Got in a little early and hit the WOD before the Prime Timers came in.
250m Row x 3 = 0.49 / 0.49 / 0.49
Was very consistent on these, 2-3 thousands of a second difference between all 3 rounds.
21 / 15 / 9 Push Press @115 – 8:03
That was a shoulder burn for sure.
Burpee / Abmat Couplet – 9:44
Although something like this is always challenging doing 84 burpees right after push presses was a killer. My arms were cooked going into it and complete jello by the end.
Great job tonight T on all the classes – you have been paying attention and your style shows that. Very supportive, very clear and very patient. Iz would have been proud! And Tam, the box is still standing!
Awesome Classes tonight.
I would like to thank everyone for showing up and pushing through the heat. All of the times would have been faster if it wasn’t so darn hot but remember this, the CF Games are held in California in August ….
Also a big thank you to Cory for helping out with the curious people, and providing support to all the athletes.
In between my private coaching class and the five oclock I did todays wod here are the times :
250M/1min rest three rounds
:43.7
:44.4
:44.5
Push Press 21-15-9 @ 135 :
7:15 (includes rest time)
BS (Burpees/Situps)
21/21, 18/18, 15/15, 12/12, 9/9, 6/6, 3/3 :
8:11
Just a note the burpees were bar touching burpees dependent on the athletes height.
Great job everyone, I look forward to the next set of night classes!!
It’s 70 degrees in Cali right now and breezy btw 😉
Unknown and Unknowable my friend
Ryan F and I just moved here from Cali. I was there 4.5 years and he was there 10 years. It rarely gets this hot and humid and if it does get this hot, it’s not as humid and it’s only for one or two weeks each summer. It usually hangs out in the 80s.
Also, Carson, CA is on the coast. Nice ocean breezes. ;P
Great class Tom!
Push Press 21-15-9
1:00
:33
:19
Burpees/Sit-ups
21-18-15-12-9-6-3
11:54
I appreciated all the form work on my Push press, thanks Tom, great class.
Holy crap it was hot, that heat just broke me down after the first set of burpees. I ended up at 16:50, lots of room for improvement there.
I appreciated all the form work on my Push press, thanks Tom, great class.
Holy crap it was hot, that heat just broke me down after the first set of burpees. I ended up at 16:50, lots of room for improvement there.
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