A. push press/jerk: 1.2 x 3; rest 2 minutes
B. hspu: max in 3 minutes
+
3 rounds for time:
25 kb swing, 32kg/24kg
15 pull-up
10 dip
*post loads/notes/time to comments
Five Reasons to Take Fish Oil
*post thoughts to comments
"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it."
- Michaelangelo
+
3 rounds for time:
25 kb swing, 32kg/24kg
15 pull-up
10 dip
*post loads/notes/time to comments
Five Reasons to Take Fish Oil
*post thoughts to comments
"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it."
- Michaelangelo
Holy crap kids grow up fast. Sweet little angel faced Grace. Soon to be a games competitor.
Posted by: Dingo | January 29, 2013 at 06:40 AM
I can still remember the time when Cal did Grace WOD to dedicate it to Regs newborn and Will counted the reps wrong...on video.
time to get pumped. time to get registered. 2013 CF games open registration is tomorrow!! rally the troops! Go Team WCCF!!
https://games.crossfit.com/mygames/
Posted by: hornet/170cm/63kg | January 29, 2013 at 07:22 AM
Little known fact: Grace Regula and I have the same shoe size.
Posted by: Sheena | January 29, 2013 at 08:14 AM
cluster: 135 155 165
HSPU: 11
metcon: 14 minutes of hell @ Rx
Posted by: RMG | January 29, 2013 at 08:52 AM
cluster: 205, 225 1.1, 215
HSPU: 12
Metcon: 12:22 w/ american swings and ring dips
Posted by: JWoll | January 29, 2013 at 09:34 AM
This Mikey is better http://cdn.memegenerator.net/instances/400x/34034256.jpg
Posted by: Dole | January 29, 2013 at 09:54 AM
205 push/jerk
Worked on kipping hspu
Metcon 9:40 w/american swings that was brutal! !
Felt a bit run down today but I am grateful!!!
Have a peaceful day WCCF!!!
Posted by: Banjo Mike | January 29, 2013 at 10:10 AM
Folks, the WIfe and I are out of the country and forgot to cancel our door-to-door order this week. SO for anyone that wants a box of FREE fruit and vegi's it yours.
The name on the box is Mike Turner, so have at it!
Posted by: Hooch | January 29, 2013 at 10:31 AM
Push/Jerk: 135/155/165
HSPU: 12
metcon: 8:30 (russian)
Posted by: GI Joe | January 29, 2013 at 12:04 PM
Is anyone going to commit to Kokoro Camp this year? We've had folks consistently for, what, the last 5?
Lets not break tradition: March 8-10, June 14-16, August 9-11, and October 25-27
Checkout these videos, Miles is in them, and take the challenge: http://www.sealfit.com/camps-academies/kokoro-camp/#VIDEOS
Posted by: Dole | January 29, 2013 at 02:40 PM
Former WCCF coach Will is in another clown show up in E-Town:
http://www.actorsgymnasium.com/now-playing.htm
I'm going on Friday, Feb 22, if anyone wants to join me.
Here is the trailer for the show, I expect it will be pretty awesome: http://www.youtube.com/watch?v=Zohvim3Fu1I
Posted by: Lori | January 29, 2013 at 02:41 PM
New Englanders - I'm going to be in Boston for work. Box suggestions? I'll be in Cambridge.
Posted by: SPS | January 29, 2013 at 04:05 PM
Teen wolf
Just peeped the board from yesterday. I'm from Seattle, and my recommendation is The Lab Crossfit, its kinda small, but the coaches are great, and the WODs are usually good as well. Stoneway Crossfit is pretty good, except you might have to email the owner to tell him which days you wanna work out in advance. If you have a ride, I def recommend going across the bridge to my hood of Bellevue, and hitting up Crossfit Bellevue. It reminds me most of WCCF (size wise/programming). Last one is NorthWest crossfit which has 3 locations, as well as one in Bellevue.
Posted by: shelby | January 29, 2013 at 04:10 PM
135-155-155
27
6:20 or so*
Posted by: DOLE | January 29, 2013 at 05:43 PM
awesome, thanks shelby. I'll see where i'll be at.
Posted by: teenwolf | January 29, 2013 at 06:00 PM
Press/Jerk: 185-195-205(x1 jerk, failed last one. Also PR on push press)
HSPU: 20
Metcon: 6:19 Rx
Posted by: Brent M | January 29, 2013 at 06:02 PM
PP / PJ: 105-115-120
HSPU: 20 (with one ab mat)
Metcon: 7:24* (Russian swings, bar dips)
Posted by: Kendra | January 29, 2013 at 06:14 PM
SPS- commonwealth crossfit is the closest, unfortunately I do not know much about it. Crossfit Fenway across the river is supposed to be excellent.
The recommendation that truly matters, however, is for Redbones, in Davis square. You may have to throw paleo to the wind a bit, but it's worth it. Specifically, the barbecue belt is on point.
Safe travels.
Posted by: Hammer | January 29, 2013 at 07:51 PM
PP/PJ: 75-85-95
HSPU: Negatives. Until my head started to hurt.
Metcon: 10:30 - Russian, Banded pullups and dips. One day...
Posted by: Duchess | January 29, 2013 at 07:58 PM
PP/PJ: 185-195-195
HSPU: 11 (abmat with #25 on each side)
Metcon: 12 something, rough time today. Think I need a day off.
Posted by: TUNA | January 29, 2013 at 08:38 PM
PP/PJ: 165-185-195x2
HSPU: 22
Metcon: 8:56 Rx america and reg bar dips
Awesome metcon. Great job 7:30!!!
Posted by: Just Ben | January 29, 2013 at 09:15 PM
pp/sj: 135/155/155
hspu: 25 strict unbroken lol jk.
metcon: 6:20 rx'd russian. grip toasted.
nice work everyone. especially for those who did american. go usa!
Posted by: hornet/170cm/63kg | January 29, 2013 at 09:40 PM
WCCF, just saw (thanks to Coach Sheena's facebook post) your rankings as one of the top 10 CF boxes in the U.S. according to Men's Fitness... Rocky and I miss you guys tons, and I'm proud to have been part of this community. Keep up the good work!
Posted by: C/ Corinne | January 29, 2013 at 10:45 PM
85-95-105. Form not awesome on that last one.
10 HSPUs with 1 abmat
11:20 or 11:40, i don't remember. rx american, bar dips
Nice work 7:30!
Posted by: Nuf | January 29, 2013 at 11:40 PM
Hooch I will gladly take that off your hands
Posted by: Husker | January 29, 2013 at 11:44 PM