Old School

 In The Daily WOD

No kids, smoking won’t help you do an “iron cross”

WOD 4-23-12

OHS: Form & Skill Work

  • OHS 1 Rep Max
  • FS 1 Rep Max
  • BS 1 Rep Max

AMRepAP in 5 Mins:

  • 50 Pushups
  • 50 DB Push Press (45/30)
  • 50 Situps
  • 50 KB Swings (55/35)

Go through the list and get as far as possible in 5 minutes. If you finish before time is up, start going back through the list. Keep a running total of your reps; score is number of reps completed.

We have been planning to meet up Saturday after the free class is over (at 12 noon) and head over to the Lumberton Young Life Crawfish Boil Fundraiser. Tickets are available at the gym, $15 for 4 lbs. of crawfish. BUTTTTT…before we go, Stone Table Foods will be stopping by CFL for a free tasting of their Paleo goodies! Stone Table provides a great way to eat healthy for those of you who are too busy to cook, or just can’t cook at all 😉   They sell pre-packaged Paleo meals, all you have to do is heat them up. For more info, check out their website www.stonetablefoods.com


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  • Katie

    45# OHS, 75# FS, 85# BS
    This workout was a lot harder than I thought it would be!
    102 reps 10# db

    • Andiyaser

      Shoulderless warm-upBack Squat120 5145 1165 1185 1205 1215xf,f215 would have matched my PR but I was too loose in the boottm, mental focus not there today.Modified WOD (resting shoulder)21 Front Squat, 95lbs42 lunges15 Front Squats30 lunges9 Front squats18 lungesTime = 5:43Subs provided a really nice leg burn

    • shaker

      9:02 #95 and jumping mulcse ups. My 1st time attempting a mulcse up and pistols. I plan on getting it done next month and work on my form for all movements . So I am capable of lifting the weight I know I could lift

    • Lisa

      Not sure if this is the forum for this, but .I can’t seem to stop myself. Start Rant:I have a hard time with the austim – vaccination association. The onset of autistic symptoms in children correlates with certain vaccine administration time lines. Although I have never personally researched this, one can say that there is a rise, even spike, in autistic children; however, this rise could be attributed to a number of other factors or combination of factors not JUST vaccination. Perhaps the rise is due to our better understanding / more accurate diagnosis / more socially-accepted diagnosis of autistic children when compared to the 1950s? Maybe autistic children in the 1950s were labelled as retarded or stupid or weird and not autistic ? Furthermore, there has been more than just the introduction of new vaccines / vaccination schedules into our environment that could potentially be linked to the rise in autistic children: pesticides, herbicides, insecticides, preservatives, food additives, and plastics just to name a few. Who is to say that the rise in autistic children isn’t due to a pregnant woman re-heating her food, in a microwave, in a fancy plastic container one too many times during that ever-crucial 1st trimester? I’m not saying that there isn’t a trend and that there isn’t a need for further exploration wrt vaccination and austim I’m just saying that the whole picture has not been looked at. The article provided an EXTREMELY biased view on ONLY ONE probable cause for the rise in autistic children. Moreover, as DNA technology advances, our detection capabilities of endogenous viral contaminates in vaccines also increases. We are hearing more and more about theses contaminates now not because they are new but because we finally have the capability to detect them. One should not be surprised to hear of more and more contaminants in more and more things (not just vaccines) as our detection limits keep lowering. This subject brings up the question of how much information is too much and the fact/suggestion/ argument/government agenda (you can choose here) that sometimes ignorance is bliss. OK End Rant. I’m excited to be doing a snatch later. Everybody likes a good snatch! LOL 🙂

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  • Jeff

    OHS 135 lbs FS 205 lbs and BS 205 lbs Max
    110 reps on the WOD with 30 lb DB

    • Mansur

      STRENGTH: 105# 12 x 2 on 0:45 Rx’dCF: 11:35 Rx’dRight wrist is still broken & hleaing slowly; was able to have my hands flat on the floor for the first time in 5 wks during the HSPUs. Excited about that.I also did a few show-off snatches at the globo gym Hit a 115# PR (did it several times), felt easy & fast. Can’t wait to hit a ME Snatch day for 1RM.

    • Lizelle

      Strength & conditioning this moirnng. 75lbs. for the Power Cleans. Feet on the wall for Handstand Push Ups- 5:47 minutes. Shoulders were drained after this one. Got a 600 meter form swim after. That helped the should quite a bit. Mad Anthony Cyclocross race tomorrow. Cold & rainy conditions is definatly cross weather.

    • Natsuko

      I read your post and wiehsd I was good enough to write it

  • Grant

    OHS: 185#, FS: 205#, BS: 265#

    138 reps @ 20#

  • Kaitlin

    OHS 85#’s
    Front Squat 145#’s
    Back Squat 160#’s

    • Camila

      split jerk, 85, 95, 105, 115, 120 ( was getting heavy)8:0920# db ea. hand.first 2 rds were ukbornen, all others sets of 10had 4 rounds of ukbornen du’s. other rd got to 14, then finished off thatlast one.if we all get to have our days where we feel great about our wod, today was mine.

    • Phoebe

      Action rqueires knowledge, and now I can act!

    • Claudio

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  • Puja

    Well, I have one thing to say maybe a few. I have always run and tried to work out in a gym. I welakd into gyms not knowing what to do with the weights. I would enter going straight to machines to lift a little weight (unsupervised) and then immediately migrate to my old familar friend.. The Treadmill. This is the first time I have received instructions on how to lift. Not only am I learning proper form but I am also learning variations in workouts. I love coming in not knowing what to expect because if I knew I might run or sleep in.. I follow instruction, receive advice, and get challenged to excell to my full potential. I was very unhappy when we first moved to Knoxville. I loved Charlotte, NC. I left behind lifelong friends and my family. I LOVE crossfit because you have filled the void of missing home. You are my family and much loved friends. Whats fantastic is we keep adding more friends to the mix. Crossfit serves dual purposes for me. I am getting very strong and I am achieving that with people I feel are family. Crossfit is just more than a gym Anyway, you asked what you are doing wrong? Well Nothing you are doing it all right!!!

  • Hitesh

    Thanks Paula and the rest of the 6am endurance WOD was AWESOME, tough but well worth it and the enuenragemoct from you guys really helped me out. Thanks guys!

  • Rahul

    Happy Birthday Becca :-)Practice with 30kg Just couldn’t get it right…so frisnratutgPull up with green band/box jump4 + 5 PU and 5 BJ (so close)OHS 25kg/push up5 evenShoulders hurtin’Kat 🙂

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