Rest Day 9/25/11
All Hallows Eve…
Join us while we celebrate our 1 Year Annivarsary. We are hosting a Halloween party for team 718. We can do a WOD, a contest, maybe some Karoke.. LOL. If you have any ideas or suggestions to make this party is a hit, let me know. Also, I will be accepting any decorations(donations) to spook out the Box.
What: Halloween/ Anniversary Party
Who: Team 718 & their guests
When: 10/29/11 @ 8pm
How: Costumes required
Where: CrossFit 718
Murph this am with Cahill in prospect park. 48:52 7:06 first mile, 33:12 splitting the movement into sets of 10/20/30, 8:33 last mile. Need to be faster on the back end.
Dan with this strategy what is your Murph Time?
I did it on Jan 3, 2011 inside on a treadmill in 34:30 I am pretty sure I broke it up 10/20/30 and this was pre butterfly. Just curious….
Tom – your strategy might be different because of the rate you fatigue. For me push ups hit failure and slow me down if I do a cindy 5/10/15 or if I 10/20/30 it. The 5/5/15/5 rep scheme is to not fatigure on push ups as quick. 10/20/30 or the 5/10/15 might be faster for you because your push ups are stronger.
I was pretty happy with sub 50 minutes and didn’t rest too much during the sets. I would lose count if I broke it up too much.
Who is coming to my Party!!! ?? ?
I want the whole team here, I dont want any excuses.. You have a month to get ready..
This will be a CRossFit themed party, so get creative.
Not sure if I should have Wodded today being as I am still not feeling well but sometimes its good to sweat it out right?
Warmup run as a group 7:51
Three Rds
10 C2B, 10 FS @ 165, 10 Burpees
6:30
Really felt the workout when it was over the difference was in my recovery time, definitely took longer today.
Cashout:
30 Du’s, 15 K2E, 10 Ring Dips
5:00 flat I believe can’t remember still a little groggy
Thanks to Cory and Jason for insisting on working on my DU’s you guys are right we got to hit them. What a sinking feeling it is when you beat a guy through the first round and then he does his damn DU’s unbroken as I am tripping up on mine in the second round. Although I did find it motivating to be the one doing the chasing.
Nice class today enjoyed seeing everyone. Knew it was time to leave when Tammy said “T you look pale!”….. I can take a hint
Oh and I even cleaned my chalk up, now thats progress you can believe in.
Crossfit is a community of athletes that support each other in every area of life person to person box to box. Strength is not just in muscles but in community as well, there must always be unity between crossfit athletes and coaches and boxes it is what makes us stand out form the rest of this un-unified world. Negitivity has no place in crossfit . Be a leader a mentor and a role model a teacher the sky is the limit! 321 go!
Nicely put Ryan.
Raspberries
Warmup run as a group:
7:51
Three Rds
10 C2B, 10 FS @ 165, 10 Burpees
8:28
Cashout:
30 DU’s, 15 K2E, 10 Ring Dips
5:06
Fun group this morning. And a great couple of WODs! Tom – loved seeing you push, even though you weren’t feeling 100%. Prime Time effort buddy.
i was working at 5-10-15 it got a little repetitve but I find it the easiest way to do it.Humid as hell outside, and the Jets are making me depressed.
who cares about the Jets? as long as the Yanks are winning it’s all good.. lol