Thursday 15 April

Kettle Bell Progression three men


Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

“Is CrossFit Hardcore?” by CrossFit Catalyst

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

12 thoughts on “Thursday 15 April

  1. This week has been rough. Started out Saturday with a trip to the doctor to get my ear looked at. Sunday saw me with medicine head, but I was still going to work out, until I realized that I had spent all day working on laying the bricks around the flower bed / garden. Monday and Tuesday my stomach rebelled, and Wednesday my knee decided to be a pain again. I need my Crossfit fix.

  2. 175# DL, 15 Situps instead of Box jumps (to protect my knee).Push ups started on the grouns and moved first to a 12″ box then an 18″.

    6 rounds no problem, on the 7th round, I lost my lumbar curve; I got the bar up, but it hurt. I tried the fifth rep at 155, but couldn’t even get it off the ground, my back was gone. I finished out the Push ups and sit ups that round and did a round of just push ups and sit ups before time ran out.

    I’ve now had a hot shower, iced my back, and had my wife smear Biofreeze on my lower back. I hope I’ll be able to sleep tonight.

    On the upside, I did the first set of ten pull ups in the warm up without leaving the bar, so that is a PR for me.

    1. This sentence was supposed to be bracketed with HTML whine tags; like so:

      I’ve now had a hot shower, iced my back, and had my wife smear Biofreeze on my lower back. I hope I’ll be able to sleep tonight

  3. [awesome!] I have someone else who I can share HTML humor with! I was so alone…[/awesome!]

    Great evening. Saw both classes work their asses off on a new hero WOD, and a 30 minute AMRAP at that…2 days after we programmed a 30 minute AMRAP. Go figure. I guess we’re psychic. Also got to see Jordan run our firefighter combat challenge simulation. The course looks absolutely brutal, especially the dummy drag. The dummy drag at the end reminds me of burpees at the end of filthy fifty. Looking forward to seeing her crush her initial time in subsequent runs.

    I worked on 1 rep max effort squat clean.
    175-195-210-225(F, pansy)-225-235-240-245(F)

    Didn’t have an established PR in this, only power clean, so I’m happy with 240. Working towards my goal of performing king kong as Rx’d, which will require a squat clean of 250.

  4. Alright…first time on the brutal CFI FFCC course.
    Time: 7:12
    I think if I can do this the real FFCC will be easy! It was a good place to start.
    I also attempted some squat cleans. I have never tried max effort squat cleans before.
    I will have to try this one again soon with my new weightlifting shoes!

    1. Jordan, great job tonight on the CFI FFCC course! It looks tough! Especially, that “Jeff” dummy drag!

  5. Hero WODs are usually difficult, rightfully so, and “McGhee” appears to hold that standard! Two awesome classes tonight! I enjoyed having the opportunity to coach during this new hero WOD. You all worked hard until the end of the 30 minutes. Like Jeff said, we must be psychic. Greg called me out for telling him the other day that we don’t go into the 30 minute domain very often and we’ve had two 30 AMRAPs this week. Go figure!

    Kudos to Christina and Leah for making up “Filthy Fifty” together!

    Rest day for me.

  6. 13 rounds + a deadlift, 250 pound deadlift no other changes. First two workouts are in the books for me. Both AMRAPS, both thirty min. Proposing you guys change the name from Crossfit Impulse to Crossfit AMRAP. Seriously though thank you all. I am really happy to be a part of your gym. Feels like it is exactly where i need to be. Just need to sweat out years of GLOBO Gym out of my system and I will be good.

    1. Greg, we are happy to have you as a part of the CFI family and glad you feel at home. We’ll get that “globo” virus out of your system quickly! Don’t worry about that.

  7. Scaled the deadlift to 225, and it still sucked. Deadlift is a major weakness of mine. I finished with 9 rounds +2 Deadlifts. I felt strong on the box jumps and pushups, but the deadlifts had me seeing spots, literally, between each rep from the strain. This week has been tough, but Im absolutely loving it because I know this is making me stronger, faster, better.

  8. “Filthy Fifty” 40:27 rx’d with 20″ step-ups. I don’t know why I let you talk me in to this Christina, every muscle in my body is sore today. I was disappointed with my time, a minute slower than last time, but I did do double-unders instead of singles this time. Those burpees killed me. Thanks to Zan and Christina for yelling at me at the end. I couldn’t have finished it without you guys. Christina was even doing extra burpees alongside me after she finished.

Comments are closed.

%d bloggers like this: