Friday, March 1st, 2013

Strength/Skill: Overhead Squats, 1RM

WOD: "Baseline"

Row 500m
40 Squats
30 Situps
20 Pushups (hand-release)
10 Pullups

For time. We are permanently adding hand-release pushups to our Baseline standard from now on and are wiping clean the current gym records to replace them with the new standard.

Little Jill

Hey everyone! Concerning this Saturday:
1. You don't want to miss Saturday's WOD. Trust me. No open gym time at 9am. Just 9 and 10am class options. And bring some cheerleaders.
2. Ladies: Stick around for the Women's Self Defense Seminar from 11:30-2pm. It's only $20 and will be taught by Christian Derr of "Clinch" MA Academy. Even if you learn nothing, it's worth it to pay to meet Christian.

Concerning the CrossFit Open in less than one week:
1. There will be no "Friday Night Fight Night" class on Friday's at 6pm for the next five weeks until the Open's are over. The CrossFit Open runs from March 6th-April 7th.
2. If you are an experienced crossfitter and would like to be a Judge, but are not a trainer, talk with Eric. In addition to passing the online CrossFit Judges course ($10), we will be doing tryouts next week for those interested.
3. CrossFit HQ will be announcing one workout a week on Wednesday nights for the following five weeks. We will then post it as the scheduled WOD each Saturday for both gym members and competitors. Therefore, there will be no Open Gym on Saturdays at 9am during the Open season.

That's it! Can't wait for this Saturday to kick everything off!

Posted at 08:00:00 PM

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Comments

OHS - 165(PR)

Baseline: 4:31 and 5:16

Posted by: Bradpd | March 01, 2013 at 06:59 AM

OHS 175

"Baseline"
4:08

Should have done the wod closer to the pull up cage. Wasted a few precious seconds having to run over there.

Posted by: Johnny Bunn | March 01, 2013 at 08:15 AM

5:42 and 6:18 scaled pullups- did it twice. I wish I would have recorded the first time I did baseline with Eric during our onramping session. Note to newbies- write this down somewhere that you can remember. it is a great crossfit benchmark!

Posted by: Carey | March 01, 2013 at 08:37 AM

I turn 40 in exactly 50 days and I have one remaining fitness goal to acheive before I hit 40- kipping pullups! I am launching a project pullups and would like to humbly ask any next gen members or trainers to help me. I will even throw in an incentive since I am motivated by them myself- $100 to the person who helps me and witnesses my first string of kipping pullups or dinner with Brett and I. You can chose.

Posted by: Carey | March 01, 2013 at 08:47 AM

OHS - 165 (PR)
Baseline- 4:29

Posted by: Brad K. | March 01, 2013 at 10:51 AM

OHS - 83 (PR)
Baseline - 6:08

You're right about benchmark, Carey, I know I've got my first CF journal (2007:) somewhere, and I can't wait to compare.

Great job 5:30, and thanks for making me face my fear of OHS Justin!

Posted by: Andrea | March 01, 2013 at 11:32 AM

I had to modify this to:
Row 500
40 squats
30 kettlebell knee push ups
10 pull-ups
Completed in 7:13

After 1 round, I completed each exercise again, but untimed and leisurely.

Posted by: Denise R | March 01, 2013 at 04:09 PM

OHS 165: PR
4:07 baseline rx'd

Posted by: Brett baker | March 01, 2013 at 05:09 PM