A. press/push press: 2.4 x 4; rest 3 minutes
B. dip @ 30X1: max x 4; rest 2 minutes
+
3 rounds for time:
20 goblet squat, 24kg/16kg
15 push-up
10 pull-up
50 double-under
*post loads/notes/times to comments
“When one has reached maturity in the art, one will have a formless
form. It is like ice dissolving in water. When one has no form, one can
be all forms; when one has no style, he can fit in with any style.”
- Bruce Lee
Just another amazing day of programming at WCCF.
Cluster: 95, 115, 115, 125
Rings: 5, 5, 4+1negative x 2
Metcon: 7:40
Hugo was my unicorn.
Posted by: RMG | January 15, 2013 at 08:30 AM
Cool pic!
Posted by: Tings | January 15, 2013 at 08:32 AM
Nice pants
Posted by: Ashley | January 15, 2013 at 08:42 AM
A) 95-115-125-125
B) 11-9-7-7
+
just shy of 9 min. God damn double unders!!!!!
Posted by: Daryl | January 15, 2013 at 09:13 AM
Cluster: 135, 155, 165, 170- wrist wraps made a world of difference here
Rings: 7,6,4,4 (tempo proved to be very challenging)
Metcon: 7:56- Breaking up the push ups was key or else I would have likely burnt out. Messed up on a few double unders and that slowed me down.
Posted by: Peaches | January 15, 2013 at 09:19 AM
Press Complex: #125 all rounds.
Dips: 5,4,4,3
Metcon: 8:50Rx.
Posted by: Casey | January 15, 2013 at 09:21 AM
A. 165x4
B. 5, 5, 5, 3
Metcon: 7:48
Posted by: JWoll | January 15, 2013 at 09:43 AM
Hey All: - www.urbanninjaproject.com
The Urban Ninja Project is holding their next event at CrossFit Rise on Sat/Sun 2/9-10.
2/9 - Workshops: Parkour, CF, Oly, Acrobatics
2/10 - The Challenge course. 3 levels of awesomeness.
This is a fabulous event that is a lot of fun.
I have signed up for the day of Workshops and am bummed I'm not free for Sundays Challenge (it is an handmade course)
This is an awesome event. Please share with your Crossfit classes. This is being held at Crossfit Rise in Schaumburg 2/9-2/10.
They are running a Kickstarter campaign. Instead of registering and paying a fee, they have donation levels at kickstarter. I signed up for all the workshops on Sat 2/9 (which are excellent) for which I donated $35. To do both weekend days it would be a $45 donation. Kids are welcome and encouraged to participate.
Can't have more fun.
email me with questions: beckanstee@gmail.com
Posted by: Beck | January 15, 2013 at 12:16 PM
Repost from last night: did anyone find an inhaler lying around? If so, just give it to one of the coaches to put in the office. Thanks!
Posted by: Ox | January 15, 2013 at 02:16 PM
Cluster 70, 75, 80, 85
Dips: tried to do one without a band and finish with 2-4 with small yellow band
Metcon: 12:33
Posted by: Kennedy | January 15, 2013 at 04:05 PM
Hey WCCF Peeps, miss you kids. Just found out I have stress fractures in my left foot and a possible hernia. Awesome!!!! Anyone got any suggestions on how to fix this and not become a fatter turd than I've become since Thanksgiving? shoot me a post or hit me up on Fakebook or my cell. I want to get back at this and get my sexy back.
Keep on keeping on yo! Back soon.
Posted by: JBomb | January 15, 2013 at 04:51 PM
Singing up for the Chicago Triathlon and am requesting assistance/advice from others who’ve trained for the triathlon w/Crossfit. My main question is “how’d you incorporate the swimming portion of the training?” Second is do you have a plan outlined from previous year?
I have a lot of questions…
Posted by: Jay Bird | January 15, 2013 at 05:00 PM
Jbomb, not sure about the stress fracture but if you get the hernia repaired, Mike Ujiki at NorthShore University Hospital is the best at minimally invasive hernia repair. I did my surgical rotation with him and he really is a class act and uses techniques to reduce post op pain and quicker recovery.
Posted by: Holly | January 15, 2013 at 05:07 PM
Jay Bird, I did a bunch of triathlons last year and would love to talk about it. Get my number / email from Justin or Brenda and we can talk. I have a couple of great sources for the swimming.
JBomb, I know Mike Ujiki personally. You cannot find a nicer guy. If you end up seeing him tell him Joey from the MAC said hi.
Posted by: Tatts | January 15, 2013 at 05:34 PM
Press/push press: 135-145-145-145
Ring dips 30x1: 10-8-8-6
Metcon:7:59.
First round was unbroken, after that broke up the pushups, double unders, and last set up pull ups.
Posted by: Brent M | January 15, 2013 at 06:08 PM
Presses: worked up to 125# .. Wrist wraps helped.
Dips 5544
Metcon 10+ minutes .. Pesky du's.
Posted by: Braveheart | January 15, 2013 at 06:25 PM
Worked to uh 125 too, i think.
7:40*
Posted by: DOLE | January 15, 2013 at 06:31 PM
Cluster: 85-85-85-90
Should have gone to 90 on set 2 or 3
Dips: 7-7-6-?
Metcon: 8:47. Unbroken squats & pullups. Pushups were broken and DUs were inconsistent as usual.
Posted by: Kendra | January 15, 2013 at 06:46 PM
Thank you Holly and Tatts. Gotta wait a couple weeks before next steps. This is encouraging
Posted by: JBomb | January 15, 2013 at 07:47 PM
Shout out to Windy City from Jesse. While visiting CrossFit Silver Spring he made his WOD video debut.
http://vimeo.com/m/57102031
Posted by: Catherine | January 15, 2013 at 08:00 PM
Press/Push press cluster 95, 115, 125, 125
Dips on bars - 7,6,5,4
METCON - 10:13
Was a good one! Lets get some new shoulders...
Posted by: Small Paul | January 15, 2013 at 08:00 PM
Holly Sh*tballs! I second that my boy. New shoulders AND legs. Mine are jello after that metcon. Totally wiped me on my arse!
P/PP: 135/145/155/165x1
Ring Dips: 12/10/7/6
Metcon: 10:22 OUCH
Posted by: Puddles | January 15, 2013 at 08:09 PM
Press/Push Pr: 105, 105, 110, 110
Dips: 5, 5, 4, 4 with light band
MetCon: 10:54
It was good to partner with Sierra and Catherine. But I'm probably gonna feel the presses tomorrow.
Posted by: GwenC | January 15, 2013 at 08:36 PM
P/PP: 145/155(fail)/145/145
Ring Dips: 10 reps x3, jumping into negatives
Metcon: 10:00 on the nose. That was rough.
Posted by: Q | January 15, 2013 at 08:38 PM
Cluster: 70, 75, 80, 80
Dips: Rings - 4, moved to the bar and did 7,6,6
Metcon: 6:29 Rx
Posted by: Johanna | January 15, 2013 at 08:43 PM