12/28/09

Recorded
Deadlift 5-5-5

then...

4 rounds for total time:
5 muscle-ups
10 hang power clean
15 toes-to-bar
rest 60 seconds
*post time/loads to comments

"A determinate purpose of life, and steady adhesion to it through all disadvantages are indispensable conditions of success."
- William M. Puhshon

Static Stretching and Refined Grain Intake
*Post thoughts to comments

**We will be open New Year's Eve - usual morning classes, but only 3 pm classes (3:30, 4:30, 5:30)
**We will be closed on New Year's Day
**New classes at WCCF!  Starting this Saturday we will be offering a 3rd Olympic Weightlifting class (12pm).  Starting January 4th, we will begin offering a 12pm class Monday-Friday.  Also, we will be offering a Saturday 11am free intro class to all prospective members...begins January 2nd.  This will be ongoing and part of our new way to get started with WCCF.  Normal 11am TEAM WODs will still be taking place.  More info HERE.

CrossFit Kids Windy City - Littleton, CO Crew 

 

Comments

[BC]

BC likes the OLY workouts on saturdays... its about time... BC is sure he can show Dingo and Doogie a thing or too about throwing numbers around ...

[Nick]

Finally a Saturday option for those of us who truly
enjoy sleep!

[Full Throttle]

Sweet news on the lunch break workout class!!!

[Jacob]

freaky fat failing forearms, batman! whew.

* (at 135#): 12:58

[Downtown]

Saturday oly, nice!

[Will]

AM Athletes:

Jacob 295 - 325 - 325(4)
Meagles 220 - 235 - 235
Jeanie 95 - 105 - 115
Anne 95 - 105 - 115
Jodi 75 - 75 - 85
Bridgid 125 - 135 - 145
Lesly 125 - 135 - 140
Pat 225 - 225 - 225
Collin 285 - 305 - 325
Jennifer 195 - 205 - 205
Tucker 95 - 105 - 115
Harlow 145 - 155 - 165
Peyton 145 - 165 - 165
Philip 165 - 185 - 195

Welcome back WCCF! Have a great start to the week.

[Meagles]

15pullups/band dips, 85lbs, ROM on TTB-- 18:18. Ditto Jacob's exclamation re: the forearms.

I’m watching a news story about people getting injured playing Wii. Doctors are recommending people train and condition for Wii sports. That’s right—the general public is typically too out of shape for video games.

[Collin]

Metcon - 23:38

[Dingo]

BC? BC? The name sounds familiar...oh yes BC? Forgive me, it has been so long since I have seen him at the gym I forgot he was a member. Perhaps before you join the Oly class BC you should try the Crossfit On Ramp class to make sure you haven't forgotten anything.

[Dole]

bangarang dingo...

[Will]

Morning Met-con (the "Forearm Fryer" if you prefer):

32:40 @ 155lb

However, my apologies need to go out to the morning crew. After conversing with the coach, I have learned that the proper sub for this morning's MU's should have been MU tech/Jumping MU's; not the sub I gave everyone else and later did myself of: 3 Pull-ups and 3 Ring Dips for every MU.

Way to work hard nonetheless morning crew!

[James]

Anyone have a copy of the "Every Second Counts" DVD they can let borrow? Would love to check it out. Thanks in advance!

[Drew]

James, I have one...it may still be at the gym, but if it isn't, I'll bring it tomorrow.

[Dole]

REMINDER FOR 01/01/10. Start of the new year right, North Ave Beach at noon, take a dip to wash of the old/get a nice red color to the skin!

[hornet]

James: Last I saw that DVD is sitting on the counter where everyone leaves their athlete's log.

Dole: I will dip if you will!

[James]

Thanks Hornet. I remember seeing it floating around the counter a while back too.

[Koltse]

Dole: Jeneral and I will see you at the plunge. Best way to bring in the new year. Speedos for everyone. Head under water or it doesn't count.

[wrench]

Is this the polar bear plunge you guys speak of?

[James]

Sweet, thanks Drew!

[Jeneral]

It's an unofficial polar bear plunge. We've done it the last 3 years...it's very cold.

[Dingo]

Metcon- 18:38 jumping muscle ups. 185 lbs hang clean. Weak ass toes to bar big time rom almost as if I had 50 lbs around each ankle.

That polar bear plunge intrigues me.

[ellee]

I did the polar plunge last year. They had to clear out a section of the lake for us. By “cleared out”, I mean that had to literally take a mini plow and BREAK UP the ice chunks, so that we could actually get in the lake. Grown men were crying. It was horrible . . . you guys should TOTALLY do it!!!!

[Hornet]

Metcon - 31:13 muscle ups for three rounds and jumping muscle up on last round so I can get out of the way, of a class in session. Thanks Will for letting me finish the metcon!

Huge thanks to 4:30/5:30 for the cheer. Thanks Dingo, Slosh, Bill for sticking around!!

[Dole]

17:44 Rex
polar bear plunge/nipple like diamonds whatever it's fun

[Lori]

10:45 jumping muscle ups and sub 25" box jump for hang power clean.