WOD 11/3/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 5 Minute AMRAP of: 10 Walking Lunges/10 USA K.B. Swing (24/16Kg)/10 Burpees
B- 2 Position Clean (1 from above the knee/1 from the Power position)- 10 Minutes To a Max for the complex + 1/1@95% + 1/1@90% -15 Minute Cap
C- Squat- 3@70% + 4@ 80% + 5/5/5/5/5@90% of 9/26/14 (Tempo: 2/0/X/1-2) -25 Minute Cap
Post your scores to the Whiteboard.
There was a time when the blog was a place for all the Athletes in our community came back after class and discussed their WODs. I remeber when everyone would post their scores, tell jokes and compliment each other on their daily achievements. I miss that part of our community. Part of the reason I wanted to removed the whiteboard. I always enjoyed loggin in and reading what everyone was up to, checking to see who beat my scores. Now a days it feels like I am talking to myself on this website.
I encourage everyone to get more involved in this CrossFit Community. Tell us about your goats, goals, tell us wht inspires you to keep coming back. Ask questions, watch the CrossFit games, learn more about what CrossFit is and get involved!!
How was your workout today?
Sincerely,
Coach TamBot
I agree with Coach tammy, the whiteboard is good for tracking personal achievements but this blog served the purpose just as well. I miss the box and hope to be back soon.
KB Kitchen’s Joe’s special for breakfast is pretty solid.
My daughter turned 9 months old this weekend, and I decided I would try on my old pants. Guess what? THEY FIT! I feel so happy and so relieved! Thanks to the crossfit718 coaches for helping me get here. You guys are super awesome.
Congrats Amita- seems small but is always a big deal to get back into those pants! Nice job!
This is my first post on the blog per Coach Tambot’s request. I successfully completed all my back squats today RX, though I went 2 minutes over the time cap. I could have done a little bit heavier on the clean but I was afraid of ripping my hands apart and blood flying everywhere in the box, gotta go and get some gloves. I hoping to get 125lbs on my clean the next time we do it. Thanks for those pics you took today on my back squat(um…waiting to receive them). Looking forward to the next WOD.
It’s great to see some new peeps posting on the blog- but let’s not make this a one time deal- participating in the community is more than just showing up to a WOD. It extends outside as well- whether it be on this blog, at a bar, at the park or at a 718 party. You get the idea- be part of it!
Totally agree with Tina, it’s only been my 3rd month at CF718 but I felt like I knew this family + community for a long time, thanks for the support from everyone I met inside and outside of the WODs. I have a possibly great idea for to make this blog page more effective + more participation, don’t know if it’s technically feasible but I’ll share the idea: we can possibility have a side box on the homepage where members can post comments (about the WOD, goals, etc.) instead of having to click to the WOD to actually post a comment. This way we can have a visible thread going on the side of the home page and it encourages more people to participate because of how convenience it is. Thoughts?
convenient*
sounds smart to me, but I’m not a webmaster.
So I hit the proverbial wall today with my squats. It was probably just as mental as it was physical. I was struggling to get through the 4@80% and as soon as the 90% was on my back I said no way. I am proud to have made it this far in the cycle but I think my body is cooked.
And I have Fran cough from the 5min warm up. Not a good sign on my cardio, haha!
Awwwwww I love you guys
Decided for the last 2 weeks of Smolov I was gonna stick to the program – really strict. So I jump in the 5pm and had a chance to get in Izzys class for the oat time in a million years.
Warm up: 5 min AMRaP – 3+10+10+4 rx
Clean complex – hit 135! Missed the 140
Squat – 5/5/5/5/5 @ 195lbs
Huy I will email you now. And thanks Tina, your the bomb. I appreciate your help in motivating this community to be united!
Love to see Corys back too
Slootsky Im not a fan of that KBK meal, but Izzy loves it.
And Amita! Sexy time, prebaby jeans, Congrats girl 🙂
This one, was tough. Squat cycle is taking it’s toll. Got through the 5×5 but I’m not lifting houses like Cory.
Also Tammy, next time there is a 100 situp workout, please insist I get a yoga mat instead of being dumb. I have a bruised tailbone. I forgot to mention that in class, but it’s the WORST.
Been foam rolling and praying for relief for the past two hours. Likely will be doing it for two more.
Omg Dave!! I actually told you to grab an ab mat!!! But it was too late you were going ham.
Yikes