Tuesday 28 December

CFI WOD books are here!

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs),Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post time to comments.

Compare to 100330.

“Defining CrossFit” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Candice Ruiz and Chris Lofland on today’s WOD – video [wmv] [mov]

Intense Exercise Increases Metabolism for up to 7 Hours After Workout. Moderate Exercise: 2 hours. –New York Times

10 thoughts on “Tuesday 28 December

  1. Day 2 at crossfit Gotham and I am in awe of the athletes there. Today the WOD was 21-18-15-12-9-6-3 reps of push press and KB swings. I did 33 lb PP and 1 pood KB swings in 17 minutes. One thing is for sure–I’ve GOT to work on my strength!!

    Meanwhile I had the opportunity to observe a world class athlete in action. Crossfitter Gillian Mounsey stopped in and I was awe-struck. She is amazing and has beautiful form. Great to watch.

    Hope all is well in huntsvegas! Peace.

  2. Gold rounds, 95# front squat, strict band pull-ups, knee tuck 13:02.

    Picked up one of the progress books this morning. Wow!! Nice job getting all the information in a single place. Love, love the nutritional information in the back!

  3. Another great morning class with the dedicated morning crew. Business was as usual this morning with Katie, Michelle, Steven, and Kurt motivated and ready to go!

  4. 12:01, scaled to 135# Front Squat. Did the pullups as close to RX as I could. The last couple rounds I had to use a little momentum to do the pullup.

    Today’s WOD felt rough for me. It has been almost a week since I last worked out. I have been sick for the past 4 days, was really winded and felt very weak. The squats were not too bad after I got my hip flexors warmed up. I need to spend more time doing that before WODs.

    I really like the progress book. Thanks for getting those!

  5. 10:23 with 135 lb on the squat. Teamed up with Freddie on this one. The L-hang pullups really may this more difficult than I expected. Thanks for working out with me Freddie.

  6. Did a 1.7 mile run in 12 min. Prior to class, made my own scale WOD. Lol
    7 rds – 65lb front squat (needs work), strict band pull-ups with 20 sec hanging tuck.
    Finished 10:12
    Thanks Jeff for all your help.

  7. Lots of effort from my motivated 6:30 class tonight. Ashley really improved her front squat by widening her stance, and Lonny fought about as hard as one can to finish the affiliate WOD. Strong work. After class I did yesterday’s WOD

    Split Jerk
    185-205-220-235-255 (PR)-265(f)- 260(f) – 260(f)

    Yeah, that’s an 8th rep. I could get under 260 but just couldn’t keep my core tight enough to stabilize it. 255 is a 5 lb PR, but interestingly enough, I push jerked it and didn’t split at all.

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