September 12, 2012
Thursday, September 13th, 2012
Strength/Skill: Snatch, 3x1 @ 90% 1RM or,
Jump rope crossover practice
WOD:
10-8-6-4-2 reps for time of:
Muscle-up
Box jump, (40"/24")
"Let Me Tell You About CrossFit" - video [wmv] [mov]
Lars!
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Snatch practice
3x1 @125lbs - focused on form today
Today's wod
18:33 rxd
Posted by: Johnny Bunn | September 13, 2012 at 07:48 AM
Snatch Practice: 135, 165, 185f, 185, 185f, 185f. First time snatching heavy since July. Wrist injury felt good, but it was definitely a rusty movement for me.
WOD: 17:33 modified. Blue band bar muscle-ups. 35" box jumps.
Thanks to the 6am class for taking in a stray this morning. I appreciate it. Nice to meet Brad. Congrats on a 105# snatch on your first day. Pretty damn impressive!
Posted by: Bob | September 13, 2012 at 08:20 AM
11:49 Scaled Version #1
Muscle Up Transitions w/ a dip.
32" box step-ups (due to my ankle injury)
Great job 6am and great job to Johnny for going rx'd!! What a stud.
And finally, I don't like strays Bob. Stay off my porch! :)
Posted by: Bradpd | September 13, 2012 at 09:08 AM
7:18 Scaled Version #2
Pullups - Grn
Dip - Blue
20" box
I did try 24" box for three jumps at the end of workout with the assistance of my awesome hubbs.
I love the 6 am class, we say things that even shock Eric.
Great job all and to those Rx'd dudes, Johnny and Bob...awesome.
Posted by: Stephanie | September 13, 2012 at 09:45 AM
Freakin' GREAT times this morning! Crazy energy, big smiles and lots of fun!
1. Steph got the worst box jump injury I've seen yet at the gym in 5+ years, finished the WOD, then started practicing 24" box jumps afterwards.
2. New guy Brad K, busted out a 105lb Snatch on his first day at the gym.
3. Jason P was cranking out multiple kipping pull-ups on the blue band... after the workout.
When he started NextGen, he couldn't even do the black band and had to do jumping pullups only.
4. Johnny Bunn did the WOD rx'd and had a big crowd cheering him on at the end. Very cool.
5. Ken hit a new 40lb PR on his Snatch today!
6. Even Bob showed up and kicked some butt with "bar" muscle-ups
7. At the end of our third one-on-one, new member, Jon, wanted to try to beat the new standing box jump gym record. Got it - 53.5"!!!!!!
I love days like today.
Posted by: Barber | September 13, 2012 at 11:23 AM
Great job 6am! Great class and John Bunn rocks!!
5:09 mod wod 1
Posted by: Carey | September 13, 2012 at 01:16 PM
Fun WOD today, since other people post all the time time, I figured why not.
For the snatch I was unsure on my PR, so I worked up to 135 x 2, and jumped way to high to fast and failed everything miserably.
WOD I did Modify 1, 7:29 - strict pullups and ring dips. Definitely can work on my muscleups.
Posted by: Michael | September 13, 2012 at 03:36 PM
Thanks for all of the kind words crossfit. I appreciate them. That workout was an amazing one to do rx'd!
Posted by: Johnny Bunn | September 13, 2012 at 04:49 PM
Snatch. Stank it up. Don't wanna talk about it
WOD 19:15 Rx.
Great job 4! Had to share rings but really enjoyed this one!
Posted by: Adam_Mac | September 13, 2012 at 05:43 PM
Wod 14:21??
Blue band bar muscle ups
25 1/2 in. Box
If my head is right I really *think* I could maybe do that with no band.
Posted by: Kymm | September 13, 2012 at 07:26 PM
Great job 6pm! Thanks for pushing me today Adam.
WOD: 6:30 rx'd
Posted by: Cory | September 13, 2012 at 08:13 PM
Cory, you make me sick!! 6:30??!!! Great job man!
Posted by: Bradpd | September 13, 2012 at 09:08 PM
11:00 class today lacked a little in estrogen, but it was a great class nonetheless. Mod 1 with blue band bar dips, and 23.5 box jumps in 9:06. Looking forward to next time, Mark!! I'll try not to "sandbag" so much.
Posted by: Denise R | September 13, 2012 at 10:50 PM