1200M Run S.B. Run (25/15lbs)- 6:45
10min AMRAP of: 3 DeadLift (250/155)/ 250M Row- 5 rounds + 50 meter row. I didn’t have to wait for a rower but a few of the guys did.
Tabata- Ab Mat Sit Up- 82 sit ups total. it was a nice workload this morning. I think I could have gotten one more round in. I need to push harder next time. Congratulations Jes on your new status
Any soccer players out there willing to give me a few pointers on coaching kids? 4 year olds…. Iz I think this is the opportunity to get kids Crossfitting. Jes email me, mcahill@midwood.com if you get a chance, I was wondering if you guys had a playbook from super soccer stars that I could borrow.
Thanks to all the morning people for showing up and being excited this morning. I really had a great time! Looking forward to next week. And Jess P. way to push the guys into doing a Cash Out workout. haha I loved it!
1200M Run S.B. Run (15lbs) – 5:56
10min AMRAP of: 3 DeadLift (155)/ 250M Row – 5 rounds + 3 DL
Tabata- Ab Mat Sit Up – 115
nice run there. sub 6 is good. I basically ran with the weight I lost since I started doign cross fit. to think I was carrying all that extra bulk around for years …
Jes – haven’t seen you around to congratulate you on the Level 1. Great job and I hope your first week of classes went well….I am sure they did. Maybe I will see ya at FGB6?!?
Did a lot today. Came in early to WOD with Coach Dan, and then took the class as well:
2 Rounds of CFWU @ 15 reps (squats were 10 and pull ups were butterfly practices)
Half-a-Thompson (didn’t have time to do the full 10 rounds)
5 Rounds
1 Rope Climb (started at seated position)
29 Bk Sqts @ 95#
10 Meter Farmers Walk with 2 barbells @ 135# each (this killed me)
Time: 25:02
1200 M Sandbag Carry (25#) = 5:45 (I could hear Rory’s footsteps)
10 Minute AMRAP Rx’d = 5 Rounds
Tabata Abmat Anchored Situps – 92
Finished with 2 Rounds NFT 3 Ring HSPU/3 MU.
Tomorrow is going to be a good rest day.
Man! I seem to miss all the fun WODs!
1200M Run S.B. Run (25/15lbs)- 6:45
10min AMRAP of: 3 DeadLift (250/155)/ 250M Row- 5 rounds + 50 meter row. I didn’t have to wait for a rower but a few of the guys did.
Tabata- Ab Mat Sit Up- 82 sit ups total. it was a nice workload this morning. I think I could have gotten one more round in. I need to push harder next time. Congratulations Jes on your new status
the deads were done at 255 not 250
THANKS Cahill! I had a blast this morning and everybody did really well. Great way to start the week
Any soccer players out there willing to give me a few pointers on coaching kids? 4 year olds…. Iz I think this is the opportunity to get kids Crossfitting. Jes email me, mcahill@midwood.com if you get a chance, I was wondering if you guys had a playbook from super soccer stars that I could borrow.
dude, I could help you a ton! I’ll e-mail you tomorrow
Thanks to all the morning people for showing up and being excited this morning. I really had a great time! Looking forward to next week. And Jess P. way to push the guys into doing a Cash Out workout. haha I loved it!
1200M Run S.B. Run (15lbs) – 5:56
10min AMRAP of: 3 DeadLift (155)/ 250M Row – 5 rounds + 3 DL
Tabata- Ab Mat Sit Up – 115
Jes – Looking forward to more Monday mornings with you – Great workout today!
Glad I pushed for the cash out workout – feeling good now!
nice run there. sub 6 is good. I basically ran with the weight I lost since I started doign cross fit. to think I was carrying all that extra bulk around for years …
I heard that a lot today Cahill. Great job. Imagine how your heart felt with you carrying that “bulk” around.
Jes – haven’t seen you around to congratulate you on the Level 1. Great job and I hope your first week of classes went well….I am sure they did. Maybe I will see ya at FGB6?!?
1200M SB Run – 5:20
10min AMRAP – 5rds @ 215 (I thought I was doing 205, and realized when I got home that I did the math wrong. Bonus!)
Tabata – 89
Cashout: 2 rds of 15 Wallball / 15 Ball slam: 2:43
Thanks Jess K for a fun class, and thanks Jess P for making us do the cashout!
Strength today.
WU was one round of the official CFWU.
Then:
Back Squat 5-5-5-5-5
225-225-225-205-205 backed down because my depth and form wasn’t perfect. Felt better at 205#.
Deadlift 5-5-5-5-5
315-285-285-285-285
Same here. Was rounding a little right off the bat, so I backed off.
Bench Press 5-5-5-5-5
135-135-135-135-135
Weighted pullups
26-26-26-26-26
7 min AMRAP of:
7 KB swings 2 pood
7 box jumps 36″
7 pullups
Total: 5 rounds + 1 swing. Ouch!
Coach Dan
Did a lot today. Came in early to WOD with Coach Dan, and then took the class as well:
2 Rounds of CFWU @ 15 reps (squats were 10 and pull ups were butterfly practices)
Half-a-Thompson (didn’t have time to do the full 10 rounds)
5 Rounds
1 Rope Climb (started at seated position)
29 Bk Sqts @ 95#
10 Meter Farmers Walk with 2 barbells @ 135# each (this killed me)
Time: 25:02
1200 M Sandbag Carry (25#) = 5:45 (I could hear Rory’s footsteps)
10 Minute AMRAP Rx’d = 5 Rounds
Tabata Abmat Anchored Situps – 92
Finished with 2 Rounds NFT 3 Ring HSPU/3 MU.
Tomorrow is going to be a good rest day.
1200m SB Run with the weight I lost = 5:51
10 min amrap @ 205 = 5 Rounds + 3 DL + 30m Row
Tabata abmat situps = 91
Woops
I meant to reply maybe if you did the full Thompson I coulda caught ya. 🙂
Warm Up : 50 DU in 1 minute
Power Clean: 2/2/2/2/2
65/75/85/95/ 100×1 PR
Power Snatch: 1/1/1/1/1
50/55/60/65/70PR!!
Cash Out: 21/15/9 Ball Slams @ 15lbs/ Burpees = 6:00
1200M Run S.B. Run (25lbs) – 5:35
10min AMRAP of: 3 DeadLift (255) / 250M Row – 6rds + 3 DL + 107m
Tabata- Ab Mat Sit Up – 116
Nice seeing Manny and George back down at the box. Keep it going guys.
Warmup: 3 min DU = 108
1200m sandbag run (15lbs) = 6:58
10 min AMRAP: Deadlift (105lbs)/250 m row = 5 rounds + 3 deads
Tabata situps = 118
Cashout: 21/15/9 Ball slams (15lbs) + burpees = 5:41
P.S. what’s with these alien gravatar pictures? hmm
Hey everone,
WPIX channel 11 News came to the Box today,
We will be on the news at 10pm tonight.
Marina,
I changed the gravatar setting, these were cuter
800M Run=3:55
Power Clean/Push Jerk= 1@75/125/145/165/185(clean no jerk)/175×2
Snatch- 1@95/115/125/135×2
Bar Complex- Snatch/OHLungeLeft/OHLungeRight/OHS@115lbs
P.CL/FS/PP/BS/Snatch Balance@125lbs
Jose and Cory identified a wierd postural thing with my shoulder 🙂
Feels great to be back,killer workout. Enjoyed the mma class as well! Dls at 225 and the versa-climber is my new best friend!
Fun WOD
Run : 5:58 @ 25 lbs. Put me in the “how did I run when I used to weight this much?” category :).
10 min AMRAP 3 DL @ 235, 250 meter row. 5+ 3 DLs Feeling good!
Tabata Sit ups: 116