Good morning everyone. Thought we could use a little extra inspiration before tackling this mornings Hero WOD. This is from Dillon’s CF Box at Walter Reed Hospital. Not only should we have Ryan in our thoughts but all the men in this video who have sacrificed for us. These are some bad ass dudes and not one complaint about burpees!
Great Saturday morning crew!
Ryan – 17:13
HPC – 7rds x 3 @ 135
Kurt – great job on Ryan…with turnouts and everything, Rx+! Ryan B – way to push through buddy. Great work by everyone else. I didn’t get to watch too much but from what I saw we’ll have more with Rx muscle ups in no time!
Nicole and Allissa – way to show the guys how the WOD’s get done. Jake and Scott if you are reading this, I hope to see you both back at the box real soon. You guys did great for day 1.
And coach Tom – great job on the classes and on Ryan. Although you had me a little nervous at the beginning you finished real strong. Way to go brother!
Can you guys tell I am home alone and bored?!?! This is almost Kurtian! HA.
Well, in case anybody’s concerned. Gabe was totally fine when we got home. He stretched out on the living room rug and looked up at me as if to say, “Where’s my treat?” 😉
It’s so nice to back in the Box! (Ha, that’s what he said.)
Was great working on muscle ups, thanks to everyone who contributed input on technique. Didn’t really keep time as my focus was more on form.
HPCs: 3 x 95/115/115/115/115/115/115
Definitely have lost a lot of strength being away, but felt productive!
Many people have asked me about the rugby season, so should anyone wish to spectate, we are playing the Twin City Amazons next Sunday, 10/23, at Noon, on Randall’s Island, Field 74. It should be a great game!
Also, bar crawling our way around Brooklyn as a fundraiser this afternoon, so if you’re bored and want to hang out with a bunch of strong, fun, women, swing by! We’ll be at Hank’s Saloon at 1, Sheep Station at 2:30, Kayleigh O’Connor’s at 4ish, then Mission Dolores after that.
Ryan (with turnouts)
19:20 rx’d.
I liked that one, and really liked seeing the two Ryan’s tackle it hard. Way to stick with it guys.
HPC
3 – 145#, 3 – 145#, 3 – 145#, 3 – 145#, 9 – 145# (running out of time)… was fatiguing on these and, especially the 9 reps, was not pulling the bar high enough to get under it cleanly. Was able to muster through though.
EVERYONE -> created a new online site where you can put in your workouts and your PRs, compare PRs with your friends, etc. It is in the beta phase, but I would love to hear feedback from people on what they think. You can start a profile and try it at http://www.kurtrod.com. It currently does have stupid formatting with internet explorer (because I hate that web browser), and is not 100% compatible, yet, with smart phones. Shoot me emails with comments at kurtrod at gmail dot com. Hope you guys like it!
Good morning everyone. Thought we could use a little extra inspiration before tackling this mornings Hero WOD. This is from Dillon’s CF Box at Walter Reed Hospital. Not only should we have Ryan in our thoughts but all the men in this video who have sacrificed for us. These are some bad ass dudes and not one complaint about burpees!
http://www.youtube.com/potomaccrossfit#p/u/8/aG9dv21aylE
Damn. Don’t think I have mastered the one legged burpee. Get some!
Wow.
Great Saturday morning crew!
Ryan – 17:13
HPC – 7rds x 3 @ 135
Kurt – great job on Ryan…with turnouts and everything, Rx+! Ryan B – way to push through buddy. Great work by everyone else. I didn’t get to watch too much but from what I saw we’ll have more with Rx muscle ups in no time!
Nicole and Allissa – way to show the guys how the WOD’s get done. Jake and Scott if you are reading this, I hope to see you both back at the box real soon. You guys did great for day 1.
And coach Tom – great job on the classes and on Ryan. Although you had me a little nervous at the beginning you finished real strong. Way to go brother!
Can you guys tell I am home alone and bored?!?! This is almost Kurtian! HA.
HA, I had myself nervous too buddy. Especially with Jake watching.
14:58 RX
Damn! One legged burpees! Takes awesome to a whole new level.
Great work this morning in the 10 am class! It was inspiring watching all of you! Especially both Ryans doing the “Ryan” workout. 🙂
I hope Gabe the Cat’s howling wasn’t too distracting. Thanks for being so welcoming to him! 🙂
It was nice for a change to not have Steve S be the only P…uh, um…animal, down at the box!
Ha! Cute!
Well, in case anybody’s concerned. Gabe was totally fine when we got home. He stretched out on the living room rug and looked up at me as if to say, “Where’s my treat?” 😉
It’s so nice to back in the Box! (Ha, that’s what he said.)
Was great working on muscle ups, thanks to everyone who contributed input on technique. Didn’t really keep time as my focus was more on form.
HPCs: 3 x 95/115/115/115/115/115/115
Definitely have lost a lot of strength being away, but felt productive!
Many people have asked me about the rugby season, so should anyone wish to spectate, we are playing the Twin City Amazons next Sunday, 10/23, at Noon, on Randall’s Island, Field 74. It should be a great game!
Also, bar crawling our way around Brooklyn as a fundraiser this afternoon, so if you’re bored and want to hang out with a bunch of strong, fun, women, swing by! We’ll be at Hank’s Saloon at 1, Sheep Station at 2:30, Kayleigh O’Connor’s at 4ish, then Mission Dolores after that.
Great having you back Rosie! You’ll be back at 100% in a snap.
Power Clean technique stuff from the CrossFit Journal (free article) by Rippetoe: http://www.crossfit.com/journal/library/48_06_power_clean2.pdf
I discussion board discussion about the stuff we were talking about Cory and the second pull. A q and a piece: http://board.crossfit.com/showthread.php?t=57594
Ryan (with turnouts)
19:20 rx’d.
I liked that one, and really liked seeing the two Ryan’s tackle it hard. Way to stick with it guys.
HPC
3 – 145#, 3 – 145#, 3 – 145#, 3 – 145#, 9 – 145# (running out of time)… was fatiguing on these and, especially the 9 reps, was not pulling the bar high enough to get under it cleanly. Was able to muster through though.
EVERYONE -> created a new online site where you can put in your workouts and your PRs, compare PRs with your friends, etc. It is in the beta phase, but I would love to hear feedback from people on what they think. You can start a profile and try it at http://www.kurtrod.com. It currently does have stupid formatting with internet explorer (because I hate that web browser), and is not 100% compatible, yet, with smart phones. Shoot me emails with comments at kurtrod at gmail dot com. Hope you guys like it!
Death by pushup – 15 rounds, just missed 16, damn