Elizabeth, {kinda} 11/18/09

November 18, 2009 · Filed Under Work Out of the Day, elizabeth · Comment

Egad, so as Hell from Angie + Fran back-to-back days, so seeing Elizabeth was, well …not to complain, but YIKES!

WOD

21 squat cleans (but we did power cleans)
21 ring dips (but we did bar dips)
15 cleans
15 dips
9 cleans
9 dips

This WOD is is completed for time.

Jay: power cleans with 85lbs
Christian: power cleans with 115lbs

Results

Jay: 7:17
Christian: 9:14

Jay is very good at pushing movement (push-ups, dips), but needs to continue to work on form in the OLY lifts. Strong effort today.

I am horrible at dips, but getting better. It took me awhile to get through the cleans. They felt very heavy and my grip was weak. Form went crazy in the higher reps. Lots of work to do.

Tough week of CrossFit.

Tags: elizabeth

Fran 11/17/2009

November 17, 2009 · Filed Under Work Out of the Day, fran · Comment

Did Fran today RX’d for the first time in a long time. …and my times showed.

WOD – Fran

21 thrusters (men’s RX weight = 95lbs)
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Completed for time.

Results

Jay: x:xx
Christian: 8:35

Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.

I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.

Tags: fran

Jason David story

November 17, 2009 · Filed Under Crossfit Metro Blog, inspiration · Comment

This is a great CrossFit success story.

We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:

Read Jason David’s story

and, watch Jason shred a “real man’s” Fran in 3:47

Tags: fran, What is Crossfit?

Angie 11/16/09

November 16, 2009 · Filed Under Crossfit Metro Blog, Work Out of the Day, angie · 1 Comment

Oh, the lovely Angie. She’s no joke.

WOD

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time…

Results

Jay: 34:52
Christian: 27:25

As RX’d.

Again, Jay continues to work through kippings, so there’s a lot of jumping pull-ups goin’ on for him. I have the kips down, but fall apart after 50 and my reps become chopped up terribly.

I continue to struggle with push-ups, breaking them into sets of ten, and sets of 5 or less by time I reach 50 or 60 or so.

Once Jay learns kippings, I’m screwed.

Tags: angie