“Jackie”

1000m row

50 45# Thrusters

30 pull-ups

For time:

Today’s Thoughts:

4 new kippers - all four of these girls have recently completed their first kipping pull-up, now how many do you girls have?  It seems to rise by 1 or 2 a day.

I talk a lot about the importance of consistency in learning crossfit movements and dedication to practicing them - above are four great examples of individuals who have put their time in - i am very proud of you guys and your dedication to the program.

Coaches Notes: please give this article “Don’t Quit” a read.

http://www.againfaster.com/articles/dont-quit.html

250m row

5 155# Power Cleans

3 rounds

rest 2 min

30 DU’s

5 155# Power Cleans

3 rounds

rest 2 min

Repeat all for total time:

Today’s Thoughts:

Skippy ropers - Angela H, Ali G, Rick F, and Margaret H.

Truly Beastly - Dee D gets her first real pull-up.  After the workout Dee cranked out her first and then 5 more and then 2 in a row. 

All those close to the achieving their first pull-up not only get it, but when they do they get 5-10 of them - how cool is that. 

Dee finally learnt how to be mean or “beastly” today.

CFS’s new agility dot floor - thanks to Kolin D and Courtney B for the suggestions on stars and squares rather than just circles as I had planned on using - it looks way cooler now. 

Coaches Notes: AngAsh has always been on the beastly list, but now she is emerging as a super beast, she almost got her first full muscle-up today.  Ang got over, but just could not hold the dip position.  Sometime this week I fully expect her first muscle-up - the pressure is on AngAsh.

“Annie”

DU’s

Sit-ups

50-40-30-20-10

For Time:

Today’s Thoughts:

Marty Hamp during “Linda” - all the pics I have are of Marty resting when honestly he rarely stopped moving - he completed the full Linda in under 20 min.  Wow!

Dude crushed it!

Workout face of the day - Devo during his OH Squats in “Nancy”.

Coaches Notes: weekly club challenge is abandoned for 1 more week - and the benchmark madness continues with Annie, but on the 3 on 1 off rest day.  Enjoy the rest day boys and girls as Wednesday is Jackie. 

“Nancy”

500m row

15 95# OH Squats

5 rounds for time:

Today’s Thoughts:

Everyone should be very proud of themselves after Linda as you all did very well.  It was nice to see everyone working so hard on the big lifts.

“Linda” aka - three bars of death

1.5x BW DL

2/3x BW Press

3/4x BW Clean

10-9-8-7-6-5-4-3-2-1

For Time:

Today’s Thoughts:

Beyonce in S’toon tonight - hecks ya -

Who’s going?…..anyone - come on I admitted to liking Twilight you guys can admit to going to Beyonce.

Coaches Notes: This wod may take a while and also will run us a little short on weights so there will be many heats in the is one, so show up expecting to take a little longer than normal.  If you gots to go then w will let you go first so you can carry on with your day.