July 17, 2012
Wednesday, July 18th, 2012
Announcement:
On Saturday, August 25th, we are honored to be hosting a day-long Olympic Weightlifting Seminar with Coach Steve Miller. Coach Miller is a Level 5 USAW coach; and he was 2 time Olympian, multiple world, & national record holder, Shane Hammond's, coach as well.
(To put things in perspective, CrossFit's certifications are taught by Level 5 USAW, Coach Mike Burgener.)
To be taught by a Level 5 coach in your home gym is a rare priviledge and I think all Next Gen CF's should take advantage of this incredible opportunity!
Cost is $150. Experience level - Beginner to Advanced
If you do not have the full amount right now, but would like to reserve your spot, talk with me; and I will accept a deposit. There are only 20 spots available, so claim your spot ASAP! After August 1st, if all slots are not filled, I will open it up for other CrossFit gym athletes to come and join us. If anyone from another gym would like his/her name on a waiting list, please contact me via phone or email; and you will be called in order.
Reminders:
Bob and I will be competing in the 2012 Oklahoma Olympic Weightlifting State Meet at CrossFit OKC this Saturday if anyone want's to come support and hang out. My heat will be around 11:30am and Bob's will be around 1:30pm. If anything, it's a great way to see us in stretchy pants.
Also, I am SUPER-EXCITED to see many of you step up to compete in the upcoming Oklahoma CrossFit Challenge on Saturday August 4th at the COX Convention Center in OKC, especially all you Masters! Please make it a point to compete (there's still time!), or come represent your favorite gym and workout buddies as they compete for the first time!
Those competing that I know of are Nelson, Dr. J, Andy, Amber, Kymm, Sarah, Ken, Luila, and myself. There will be Rx'd, Scaled, Master's, and Teams catagories. They just posted the first workout: "Grace" with max double unders - 5 min. time cap!
Strength/Skill:
Snatch, 3x3 or,
Tabata Double-unders
WOD:
"Haulin' Ass"
Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds. Run forwards down to 75m turnaround point, run backwards back from turnaround point. Post times to comments.
or,
"Gotta Regatta"
Three separately timed rounds of:
500m row
Rest as needed in-between rounds. Post times and damper settings to comments
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Eric,
Do you know what time the OLY thing starts and stops?
Posted by: Jim W | July 17, 2012 at 09:04 PM
Yeah, I'm the best man in a wedding here in Tulsa that day but I'd love to participate if the times are right.
Posted by: Bradpd | July 18, 2012 at 12:42 AM
Gotta Regatta:
1:58-1:57-1:57.7
Tried different damper settings. first one was set at 7, and it felt terrible. The second was set on 8.5, and it felt much better. The third round I had it on 10, and it felt similar to 8.5. So, at least for me, on the shorter distances I do better with higher damper settings.
Posted by: Marcy | July 18, 2012 at 07:49 AM
HA
1:39 - 1:36 - 1:32
When doing sled drags, it always helps to compare them with something worse in order to mentally prepare, for example "at least it's not as bad as childbirth."
Posted by: Andrea | July 18, 2012 at 09:22 AM
HA- 2:48, 3:04, 3:09 I truly hate sled drags- I kept trying to envision my two girls on it and pulled like their life depended on it but was still slow- good thing I was not in a burning building, I'd be ash by now and rename the work out Hauling Ash.
Posted by: Carey | July 18, 2012 at 02:39 PM
Carey, your comment made me laugh out loud! :)
10 x 200 yd swim
Feels good to be back in the H2O.
Posted by: Erika | July 18, 2012 at 04:31 PM
Great 4pm class! Thanks for the extra push Chad. Sorry Eric I don't remember my sled drag times but I hauled arse!!!
Posted by: Amber L | July 18, 2012 at 06:40 PM
:55
:45
1:32
(only did the forward/backward step in the 3rd round)
Personally, I would rather give birth again than do sled drags or FGB!
Posted by: Luila | July 18, 2012 at 07:06 PM
:41
1:12 (this is what happens if you fall on your arse instead of hauling it when running backwards)
:58
Posted by: C Bird | July 18, 2012 at 07:31 PM
So...I too, laughed at Carey's comment!
I just didn't get enough of CrossFit this morning, so I came back for more:
Haulin' A: :52 - :58 - :56
Fast for me, but I was bringing up the rear most of the time.
Posted by: Marcy | July 18, 2012 at 08:02 PM
I think we need to have an intervention for Marcy. Two WODs in one day--especially these two--is a sign of addiction. THERE IS HOPE MARCY!! First you need to acknowledge you have a problem!! :)
"Gotta Regatta": 2:00, 1:57, 1:51
Posted by: Sarah | July 18, 2012 at 08:34 PM
LOL! Sarah....I think as you point that finger at me, there are three pointing back at you, my friend! I am quite certain you have been "guilty" of doing more than one workout in the same day! And, as the first step, I will admit in front of all my Next Generation brothers and sisters, that I am addicted to CrossFit. There...I said it...
Posted by: Marcy | July 18, 2012 at 08:40 PM
"Haulin' Ass" or "Haulin' Tooshie" as the white board said today
:47, :51, :50
Running backward with that sled is a quad killer!
Posted by: Stacy W. | July 18, 2012 at 08:42 PM
Haulin' ass rxd (front/back)
0:42, 0:42, 0:42
Posted by: Jeremy | July 18, 2012 at 08:58 PM
:28 : 31 : 33 haulin ass (front/back)
Posted by: Terrance | July 19, 2012 at 09:20 AM