| ||Welcome Joel|
Attempt each sequence on the minute for 25 minutes
10 V straddle sit ups
5 Dips (ring or bar)
1 burpee pullover
6 hanging hip touches
1 rope climb
|Steve T||Yes || Rope is not my friend!|
|Amber||Yes || |
|Peggy||Yes || 3rd knot on the rope...baby steps|
|Zack||Yes || |
|Steve K||Yes || |
|Beth K||Yes || |
|Jolene||Yes || |
|Joel||Yes || Burpee got it but the pullover may take a day or two|
|JTW||Yes || |
|Michelle||Yes || |
|Kerris||Yes || |
|Joe||Yes || |
|Breanne||Yes || Attempted but didn't succeed on everything.|
|Tod||Yes || |
|Nick K||Yes || Assisted burpee pullover|
|Casie||Yes || |
|Beth W||Yes || |
|Kim N||6:15pm...3 2 1 GO!|
|PJA||6:15pm...3 2 1 GO!|
|Ed N||6:15pm...3 2 1 GO!|
| Peggy 6:39am|
Loving G-day with my 5am peeps! Way to turn your can'ts into cans!!
''I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.'' - Henry Rollins
Great quote Lucas!
Beth W 9:30am
Love the quote, Lucas.
Check out Heather's shoulders in the farmer carry. Nice example of good form - this is harder as weight increases but something to always remember, especially for me.
Craig M 9:53am
Hey CF Friends!
I usually don’t plug website or push supplements on people, but I thought I would share this one today just in case others at the box were curious about post-wod recoveries.
I just ran out of Progenex yesterday and have been doing a little research on a new recovery because Progenex, while it tastes amazing, is just so dang expensive. I think I’ve talked with Joe about this dilemma.
After asking a good friend of mine I came to know at CrossFit North Peoria about some suggestions, she recommended 1st Phorm. Not only is she a good friend, she’s a stellar athlete. Some of you may have seen her at the State Fair competition. I believe she took first in the individual females RXd.
Anyways, as a dietician and CF competitor, if she is willing to put her name on this product after scrutinizing the label, I’m down with it. She also informed me she’s willing to answer anyone's questions related to the products or nutrition in general.
Thanks for the input Craig!
Hahaha love that picture, Jen!
Hi Everyone! I have had a couple of requested to ordering more women's tanks in a different color. If you are interested could you please post, along with what color you like. The link is below. From a design stand point I think the following colors would work the best: True Sun, Turquoise, True Azalea, and Pink Ribbon.
I will place a order for the most liked color! Thanks!
Fun day as always! Thanks to Beth K and Tod, I know it wasn't easy getting me over that bar! And to Michelle, thanks for pushing me, typical!! Breanne, you are doing awesome on those rope climbs, keep it up!
KO, did you climb the rope again?!
Thanks KO!!! Love the noon group, you guys are always so supportive! I'm determined to master the rope. I def have some rope burn going on. Haha
Beth W 3:05pm
One word Bre: kneesocks. haha
Beth K 3:53pm
Fun time at noon! Nice work everyone on all the movements! You all were awesome!
Great job today nooners! Pretty exciting seeing people accomplish things they didn't think they could do and/or getting prs on their weight!
Hannah- I am interested in a shirt. I would like Azalea or turquoise.
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I have been asked to move the preschool CrossFit kids to 3:45 on Tuesdays. It still starts on September the 2nd. CrossFit kids will be thursday at 3:30. It can be moved, let me know.
Thanks to Curt and Steve we have a nice wall ball/kettlebell storage racks. The gym Trolls have struck again! Early Christmas....
20 Minute Time Cap
200 meter Row (20)
10 burpees over the rower (Those that are running need to set up a barbell to do the burpees over)
100 meter farmers walk (10)
Farmers walk will be done outside in the parking lot from the line to the sidewalk and back
Farmers walk can be done with plates/Dumbbells/KB in each hand
Rx is 40+/25+
Each round is worth 30
Estimate you distance if you do not finish a run, row or farmers walk (10 meters = 1)
|1st||16:18 Rx||Jolene Tue,Aug 26,2014|
|2nd||16:32 Rx||Casie Tue,Aug 26,2014|
|3rd||17:45 Rx||Michelle Tue,Aug 26,2014|
|1st||20 Rx||Ricky Tue,Aug 26,2014|
|2nd||13:50 Rx||Curt Tue,Aug 26,2014|
|3rd||14:58 Rx||Steve K Tue,Aug 26,2014|
|Amber||19:19 Rx|| Ran|
|Meredith||20:00 || 5+20, run, finished in 22:29|
|Alaina||19:17 Rx|| PR on going to 5am! PS holding the plates with fingers=may not be able to write today|
|Nick K||19:09? Rx|| |
|Beth K||17:06 || burpees yes just not jumping over rower|
|Joe||16:51 Rx|| Ran, 53#kb|
|Curt||13:50 Rx|| Run, 53|
|Steve K||14:58 Rx|| Ran, 53#kb|
|Zack||18:02 Rx|| 53 kb|
|Kaila||19:26 || Modified burpee|
|Jenna||19:57 Rx|| Run=Brutal|
|Breanne||19:31 Rx|| |
|Natalie||20:00 || 5+20|
|Jessica P||20:00 Rx|| 5+20, Finished in 21:30|
|Kim T||19:14 Rx|| |
|Michelle||17:45 Rx|| run, 35# kb|
|Beth W||20:00 Rx|| 5+60 finished 20:10|
|Leevia||17:51 Rx|| |
|Stacy||17:52 Rx|| Run and 35# kb-ran an extra lap and extra burpees for me|
|Casie||16:32 Rx|| Run|
|Hannah||19:04 Rx|| |
|Torri||18:38 Rx|| row, 35# KBS for farmers carry|
|Tod||18:35 Rx|| row, 53# KBS for farmers carry|
|Jamie||16:49 Rx|| Run, 53 lb KB|
|Ron||16:57 Rx|| |
|Liz||19:44? Rx|| |
|Jolene||16:18 Rx|| |
|Craig M||19:08 Rx|| |
|Nick G||15:28 Rx|| I lost count! 70# KB|
|Maggie P||20 || 4+run|
|Ricky||20 Rx|| 70kb lost count. I stopped when Nick and Craig stopped.|
|Kerris||20:00 || missed the last farmer carry, would have Rx'd it, argh!!|
| Jolene 7:58am|
Woohoo - way to go Alaina! 5 am is brutal! Nice to see you on the leaderboard again.
Beth W 8:10am
Congrats on that 5AM PR, Alaina. Kudos to anyone whose joints move that early :).
Beth W 8:13am
SO to Hannah who is so graceful and powerful with the heavy lifts. Last night was super impressive!
Beth K 8:31am
SO to all the ladies that are heavy hitters in our gym! There are a lot of gals that are getting very strong and lifting large loads! Keep up the solid work-you are all amazing!
Beth K 8:34am
We also have guys in the gym that are turning into beasts! It's been awesome watching how strong you all are getting-a little more each day! Time and effort has certainly been the payoff!
Beth W 11:31am
Amen Beth. I haven't seen one person in the gym who isn't giving it their all and getting stronger every week. Even a single pound progression soon turns into 5, 10, etc. Such a blast to watch the growth!
Hey Amber, you totally made it under the time cap...great job girl! Thanks to Beth K & the 5AM crew for helping me finish the WOD this morning. Also a SO to Alaina for waking up & big Joe for accepting the challenge. Keep up the good work today!
Jessica the preschool class will be 20 mins long. Maybe you can sit and grade papers.
Thanks Curt and Steve! It looks so nice! It makes my little OCD heart sing!
Beth W 3:21pm
Yes, thanks gym trolls!
Jessica P 4:34pm
I agree with Hannah :-). It looks great in there!
Hot fun in the gym tonight!!! Thanks for lifting with me Torri!! And thanks to you and Beth W for tips on the OHS, you ladies rocked them!! Awesome job everyone on this one!!:)
Thanks Curt and Steve!! They look amazing!!
It was really fun Stacy - you are getting very strong - watch out D Town Throwdown Masters! Great job 4:15ers - and to all you burpee masters - I'm not worthy!!
Thank you Curt and Steve - you two are awesome!
Casie Darnell - you are quick quick quick!!
Holy smokes Casie that is awesome!
Casie is awesome:)
Thx for lifting w me Hannah and Casie!!
Nice job 6:15ers. Thanks Jamie for pushing me tonight.
Thank Meredith, I look to you every morning and push to do the things you do!!! You're a great insperation. Plus, the way you finished this morning just goes to show just how amazing you are!!
Right back at you, Torri, Leevia and Liz... You ladies are the tops! Hannah and Liz, it was great to watch you guys put up that weight today... Very proud of you. (Sorry I made you snatch by accident, Liz). Curt and Steve, it was like walking into Disney with the new WB, KB station.... Thank you! Awesome job tonight, Jo... Thank you for the TTB positive thoughts.