Five rounds for time of:
Hang squat clean, 9 reps
15 ft Rope climb, 3 ascents (scaled to ability)
Mike working on his ring rows. Nice work!
Here are some video's of today's wod to get you pumped up....
CrossFit Vancouver WOD - video [wmv] [mov]
CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]
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These video's may have some language in them so you may want to turn down the voulume. :)
That Dave Castro (2nd video) is one BA! That is what I love about Crossfit! He is not a big guy and has skinny legs. But look how strong he is! It's amazing. People like Dave, Dutch, Spealler, and trainers and clients here at Viking...are lean, fit, and STRONG. Crossfit is amazing. It truly brings people to a whole new level of fitness. Like I always say...there's fit, then there's Crossfit.
I will just say my arms and hands are shot(and buttocks) lol I did 65# hang squat cleans. And on the rope I would start out in the start position. Go all the way back until back touched ground. Then pull self back up. My time was 22:47. Will, Robbie, Tessa, and I had to take turns on rope. But I don't think none of us were to concerned with the time. We were just hoping to complete it. Wills leg got a huge rope burn. Starting at ankle and going up shin. Ouch!! He is going to hate having to wear his boots at work tomorrow. It was amazing watching them three climb that rope. I will be there with them one of these days. It was awesome watching some of the newer gals come in and kick some crossfit butt. All I got to say is Sarah is a trip!! She makes me laugh tons. Alissa keep on coming back. You will be awesome at crossfit. Cynthia and Jason's mom(?? Vicki) I always hope to see you 2 walking in the door. You guys are doing so good. And trust me when I say I feel your pain. Just keep coming. It only gets better. Since we have so many new people I say we need a night out ALL of us!! Who agrees? Lets plan. SERIOUSLY!!!!
Everyone did great this am! Great job on the rope climbs. Mandy girl..your were incredible. You were rocking your cleans today! Cynthia, Vicki, Sarah and Alissa all did awesome today too. You girls are already pushing yourselves to get that level of intensity to progress. You are all "DRINKING THE KOOL-AID" shall we say. :) Keep it up!
BTW- did everyone see Sarah's squats today? :)
I agree Mandy...it's time for a get together. Let's you and I plan something. :) Is another UFC fight coming up? Or maybe a BBQ????
Did you just say UFC?!? My husband and I are HUGE fans...we throw fight night parties! Crossfit just keeps getting better!! Everyone ROCKED today...I have to admit I was a little jealous of people doing cleans and rope climbing, some day I will be as cool as ya'll :)
peace out.
sarah
oh yeah.. btw my squats are looking super sexy;)
sarah
Sarah, you soooo rock!! When are you working out again? Make sure you are there when I am, so we can have some fun!! I love your post!!! I say lets do either. Okay so lets come up with a few dates. Post them and put signs up on the board. Lets see which dates would work for everybody. I say its "Party Time". If anybody wants to suggest dates post them. Any ideas, post them also!! I want everyone to be able to be there. My favortie thing to do is plan some rockin parties.(I promise they won't be Twilight parties guys)
Oh Yeah....UFC! Sarah, did you know UFC fighters B.J. Penn and Chuck Lidell do Crossfit at the "Cross Pit" in California? Yep. Another reason why Crossfit rocks.
Mandy, dates that work for Jason and me...March 27, May 2 and May 9. Let's party!
You firefighters and cops post some dates that work for you since ya'll have the crazy schedules.
Today... well, it was hard. Everything is shot now... my arms, legs, back, abs, oh ya, and my butt!! I did 65# hang power squat cleans and then the rope ascents. I did 15 ft for most of them but by round 4 I didn't want to fall so was only going maybe 12-13 feet; time of 22 with some change (can't remember). I have rope burns all over, didn't get as beat up as Will and Robbie though - I've got blood on my pants from one of you; lol. :) Mandy I can already tell your arm strength will be ready to climb that sucker in no time, you did great. I'm gonna have to brag, my sis did pretty awesome for her second time; she hasn't been able to run for a long time cause of her I.T. band so Crossfit is already workin (lol). :) Once she gets back from her PA vacation we'll be hittin it hard together! She rocks. Well, with the possibility of forgetting someones name... EVERYONE did awesome this morning. :) I love how we have so many new people comin in... keep em comin! I Love CrossFit!
95# hang cleans and the rope climbs today. Did the first three ascents legless, had to use legs on the last four or take a nosedive. Time of 20:52. At the risk of being hated by the CrossFit community I went on a run this evening to start my training for my uphill leg on the Wasatch Back.
Ran up Grove Creek Canyon. Did a modified Endurance WOD. Full effort for 6 mins rest 3, full out for 5 rest 2 1/2 and so on down to 15 seconds of work. Remembered today how much I like doing trail runs alone. No sounds of the city to intrude, just the sound of your breathing and the dirt crunching under your shoes. It's good to just run and think without the distractions and the stress of life. Unless you count the burning in your legs and lungs as a distraction. Looking forward to my next run.
Good job everybody that was in this morning. Like everybody else said it's nice to see so many new faces in the gym. Hope everbody sticks with it.
Great class this morning and in the evening. I did this wod a few days ago and it kicked my butt. My grip was really dying at the end. It is awesome to have new people come into the gym. They bring and real fresh attitude and want to learn. Also they see results very fast.
Today I programmed a WOD for next week and did it. It should be a good one. I really am thankful to everyone who has been coming for a while. You all have been very welcoming of our new people and that is what it is all about. Making everyone feel comfortable. Thank you.
The more people that come the better the gym gets.
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