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Friday, January 29, 2010
By Shana A. | January 29, 2010
Nothing like a good post-wod nap; voluntary or otherwise. L-R: Jonathan, Kristine, Matt G, Joe C.
Don’t forget, starting Monday, CFED will have a noon class Monday through Friday!!! Please remember to cancel yourself if you can’t make it to your class. Someone may be on the waiting list for a spot in the workout. Thanks!
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CFED WOD
5 rounds for time of:
3 Overhead Squats*
6 Front squats*
9 Back squats*
12 Sit ups
* Goal is to use bodyweight however, you are only as strong as your weakest lift. Complete all movements with the same weight. NO RACK allowed.
WOD courtesy CrossFit Apex.
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SCORECARD:
Enthusiasm is the yeast that makes your hopes shine to the stars. Enthusiasm is the sparkle in your eyes, the swing in your gait. The grip of your hand, the irresistible surge of will and energy to execute your ideas.
- Henry Ford
Topics: havoc | 21 Comments »
January 29th, 2010 at 7:13 am
I just have to post this. Scroll to the bottom of the Apex blog to the Cheif video. Please look at the form of the folks doing push-ups. That would not fly at CFED.
http://www.crossfitapex.com/
January 29th, 2010 at 8:21 am
Yesterday at Stone Mountain, I saw a guy running up the mountain with a backpack on. He was pretty fit, seemed to be in good shape, and just kind of looked like he might do Crossfit. When I (finally) got to the top, he was up there doing some push-ups- which was when I realized he either was: A. not a Crossfitter at all or B. simply not a CFED member.
There is a reason we are all pushed do do things with proper form and full range of motion. When you are in a competition setting, those things will pay off BIG TIME.
January 29th, 2010 at 8:34 am
This WOD looks scary. Can’t wait!
January 29th, 2010 at 8:57 am
My pushups are not that great and it might take me years to get to perform 50, but they look better than those.
BTW-I randomly have ‘functional movement’ thoughts POST workout.
Today it was. 16+lb laptop bag, 10 lb purse (has snacks in it), 1lb water bottle balanced on 1/2inch heel walking through a building for about ten mins. The WOD today emphasized all of this movement.
January 29th, 2010 at 8:58 am
Brooke-Great post! Running up SM is on my list for today so if anyone wants to join me after the noon class today, let me know.
January 29th, 2010 at 10:05 am
Yeah, that ROM makes me go “yikes!”
I’m looking forward to this WOD as well. Looks like the AM’ers hit it pretty hard, good work guys!
January 29th, 2010 at 10:42 am
Patrick C, can you send your email address to me at conrad.brooks@axiscapital.com? I am rehabbing a shoulder injury and understand that you have experience with that. Thanks.
January 29th, 2010 at 10:56 am
Conrad, I think you mean Patrick L. …
January 29th, 2010 at 11:06 am
Oh Man, the overhead squats really punished me this morning. I got a looong way to go before that will be done with my body weight.
With this being my first full month I wanted to say thanks to all the trainers for stying on me about my form, counts and just providing a great place to experience CrossFit. Also, thanks to all of my fellow CFED peps for all of your encouragement and acceptance. It’s not easy walking into a new gym and finding the support that I have received from all of you. I’m looking forward to the coming months and the transformation that is sure to come with all of these great workouts!!
Thanks Again.
January 29th, 2010 at 11:07 am
I am love, love, LOVING the comments today! Dang straight some bunk-ass form wouldn’t fly at CFED!! Hooray for good form and full range of motion!! There were people competing at regionals last year who looked like freaking Lou Ferrigno that couldn’t do 20 double unders or finish a set of OHS because of ROM. It pays to make all your sh!t legit! Keep up the good work, CFED peeps.
January 29th, 2010 at 11:13 am
BWah, Congrats on completing your first month of CF. I have a feeling that your already impressive numbers and going to shoot up real quick!
January 29th, 2010 at 11:14 am
It’s a great day at CFED with squats and sit-ups my personal favorite. Loved the WOD!
January 29th, 2010 at 1:40 pm
Conrad, you can ask me about rehabbing your shoulder. It is what I do for a living. I’ll give you some excercises, stretches and nutritional advice. Email me at mattholtonlmt@gmail.com and tell me about how it happened and what movements are restricted.
January 29th, 2010 at 2:42 pm
That WOD made me it’s “female dog” today!
January 29th, 2010 at 2:43 pm
Jonathan, LOL and ditto.
January 29th, 2010 at 2:58 pm
I keep trying to think how I will reposition my hands after the overhead squat to front squat without putting the bar down…
January 29th, 2010 at 3:43 pm
You can (and will) need to put the bar down (often)!
Great job noon class. Wish I could come back with my cheat glass of wine tonight and watch.
January 29th, 2010 at 6:16 pm
Not gonna make 630pm.
. Bummed. Will get a travel wod in!
January 29th, 2010 at 8:28 pm
Christin, you should have, I’m sure it would have been entertaining. Especially my front squats, those were high comedy.
BWah, you haven’t need much in the way of support, you have been killing it, man. Keep up the awesome work!
January 29th, 2010 at 9:30 pm
Joe, you did a great job- just check the scorecard! As a matter of fact, the whole PM crew did awesome! Friday nights are way fun- we always have a great group. I also feel the need to mention that the whiteboard was so full today I had to crouch down on the floor to fit the last names on. Glad to see nobody bailed just because it looked rough
@BWah- so glad you are enjoying CFED! You are doing a most excellent job and making some great gains! Guess this means you’re staying with us, right?
@Christin- wish I could have gone to Stone Mountain with you today- looks like the weekend will either be too rainy or too cold…bummer.
January 31st, 2010 at 6:31 pm
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