Thursday 17 February

Andrew snowboarding CrossFit


50-40-30-20 and 10 rep rounds of:

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17), Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi5:26, Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD), EJ 10:32 (age 9).
Post time to comments.

Compare to 100813.

WOD Demo with Chris Spealler – video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz – video [wmv] [mov]

Matt DellaValle on today’s WOD – video [wmv] [mov]

CrossFit New England Kids on today’s WOD – video [wmv] [mov]

From the Vault:
WOD Demo with Chris Spealler – video [wmv] [mov]

17 thoughts on “Thursday 17 February

  1. It was great to be back this morning! Sooner or later I will get it through my head that I don’t have to scale reps if I’m missing something out of the rx’d wod. Gold reps, single jumps 8:48.

  2. Heavy Annie this morning. 40-30-20-10 Double unders and weighted situps with a 25# plate. 8:39

  3. 5:15 class was smokin today. I think I had 3 finishers under 6:30. Kudos to Daniel on his new PR and Alex I. for taking #2 on the leaderboard. The award for perserverance goes to Lindsay for accidentally tripling her situp reps as well as her singles and performing a ridiculous amount of situps until I realized what was going on and declared “no more situps–this month.”

    Big welcome to our new athlete, Ashley!

    I decided to try some weighted squats using the belt and chain, since I can’t load my shoulders due to my broken clavicle. Did 5×5 at 45-90-135-160-160. I figured these would be easier than barbell back squat, but they are much, much harder. 160×5 is about all I’ve got.

    1. Jeff I wanna be able to say “The beach is that way –>” with my abs this summer. :P. Yea I will be making sure I know what’s going on before I do 160 situps again in the first round:/.

      Thanks for all the cheers today 5:15 chaps!

  4. I really liked this WOD (prob my 2nd fav of this week). Did Gold and finished with a time of 7:57. I hope get double unders linked pretty soon so I can start using them in the WOD. Great work 6:30 class!

  5. It was good to be back at CFI after an awesome vacation. Kudos to Justin and Brittany solid finishes during the 6:30 class! Justin turned in a great time despite the fact that his rope came apart during the workout.

    I worked out with the 5:15 class. My time was 5:40.

  6. 8 minutes and something… PR by 8 minutes and something! Finally was able to put 10 or more double unders together after the first couple of rounds that really sped things up.

    I find its most difficult to concentrate on your pace when someone near you has a big rope and is turning it at a different speed and all you can hear is it! Really was messin me up, but still pleased with my time!

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