January 25th, 2012
NEW CLASS SCHEDULE BEGINS TONIGHT! 3:30, 4:30, 5:30, 6:30, & 7:30
PROGENEX IS IN!
500m Row / 5 Muscle-up’s + Dip / 5 Front Squat (102/70), 400/4/4, 300/3/3, 200/2/2, 100/1/1
Beginners: 500m Row / 5 Pull-up’s + Dip / 5 Front Squat(20/30) 400/4/4, 300/3/3, 200/2/2, 100/1/1
Starting Feb 4th we will be having 1 Wod on the 1st Saturday morning of each month through May. The Wod will be at Central Middle school in Waterloo at 8am. We will be swimming. All other Saturday classes will remain the same.
For those of you competing on Saturday, HERE is the updated list. All other information is the same. Bring more than 1 can of food, bring like a grocery bag or something.
Competitors:
Wod 1- 500m Row / 5 Muscle-up’s + Dip / 5 Front Squat (102/70), 400/4/4, 300/3/3, 200/2/2, 100/1/1.
Wod 2 – C&J 3×2@ 90%.
Wod 3- 5 rounds of 35 Double Unders 5 HSPU on parallets.
January 25, 2012 at 7:03 am
16:32 Rx except 60Kg FS
January 25, 2012 at 7:07 am
16.11 70k FS (from the ground) dips and PU’s.
First time at the 515…nice work today guys.
January 25, 2012 at 7:48 am
WOD 1: 26:06 FS rx from ground, MU progressions with dips
WOD 3: 16:22 rx
January 25, 2012 at 2:45 pm
WOD 1: 23:36 (forgot to take off time for 2nd group) thanks Ruby!
January 25, 2012 at 8:13 am
C&J 90
Wod 3: 10.12
January 25, 2012 at 9:09 pm
Wod 1: 15.10 @95k
And did normal HSPU for other wod
January 25, 2012 at 10:57 am
Armand – I’m not competing Saturday, but would be willing to donate some canned food to the cause. Shall I bring some cans to the gym on Friday?
January 25, 2012 at 11:08 am
Wod 1: 23:26, 65k from ground, CTB & double dips with 1 orange band. Kate- we were in the 2nd group, take off 2:30
January 25, 2012 at 7:38 pm
C&J got to 60k
Wod 2: 15:14 but with cheats on the parallets- 4 plates and an abmat… those were scary!
January 25, 2012 at 12:49 pm
WOD: 19:17 (80K FS from the ground)
January 25, 2012 at 1:10 pm
17:05 RX
January 25, 2012 at 7:44 pm
Wod 3 – 915 rx w/ orange pads
wod 2 – 100k x 3
January 25, 2012 at 1:21 pm
18:09 did 45k fs for 3 rounds and then did 50k last 2 rounds. MU progressions/dips with blue band for 3 rounds, red & orange band 1 round and finally round orange band only.
Thanks for the help on progressions, Tim!
January 25, 2012 at 1:45 pm
C & J-67k
WOD 3: 7:57 Rx
January 25, 2012 at 7:12 pm
WOD 1: 18:40 jumping MU’s
January 25, 2012 at 1:46 pm
14:46 45k on FS and PUs & dips w/ orange band.
January 25, 2012 at 1:52 pm
Anyone have any recommendations on fish oil supplements that isn’t crazy expensive?
January 25, 2012 at 3:00 pm
You get what you pay for with fish oil. We use SFH
January 25, 2012 at 4:33 pm
Ironically I was on the Crossfit South Bend website today (because I’m in Indiana & was thinking of going there) and todya they had a good post about fish oil: http://bit.ly/ybb5Q1
They mention SFH also, it’s concentrated, so it’s expensive-ish, but you have to take less than most brands.
January 25, 2012 at 7:41 pm
I like the vanilla SFH! Its yummy in a protein shake and makes you feel wonderful!
January 25, 2012 at 9:11 pm
Thanks for the info!! I’ll check out SFH
January 25, 2012 at 1:54 pm
20:50 FS 75kg first 3rds then 80kg last two. Muscle up progressions. So really nothing even close to RX!
January 25, 2012 at 1:54 pm
Except the row that was RX
January 25, 2012 at 2:46 pm
Wod1: (mu wod) 20 something rx thanks for the push Snyder.
Wod2: 90/100/105
Wod3: 16+ regular hspu(two plates/pad hands over holes) du…well let’s just keep it positive and say there was progress today.
January 25, 2012 at 3:07 pm
WOD. 17:42. Started w 90kg ended w 80kg. All else was rx
January 25, 2012 at 3:48 pm
30:27 (?) with 80 kg.from the flo’.
January 25, 2012 at 4:54 pm
(1) 13:13 rx from flo
(2) 110, 112, 114k
(3) 17:59……….did hspu on 25 and 15k plates stacked
January 25, 2012 at 5:11 pm
26 something. 65k ring dips
January 25, 2012 at 5:39 pm
7:58RX Strict wod 3
C&J 120
10:58RX Wod 1
If anyone wants to bring canned food for our competition on Friday that is fine with me. Thanks
January 25, 2012 at 5:46 pm
19:04. 50k fs, ctb ( or as close as could get to ctb pu’s and dips w/ skinny band
January 25, 2012 at 6:03 pm
17:13 30kg FS from floor, pull ups with big blue band, box dips.
Personal victory today…..finally figured out pull ups to the point I could string 10 together. Emily had me try out the green band after the workout and I was able to do two in a row with that. Thanks for the vote of confidence Emily!!!
January 25, 2012 at 9:35 pm
You are very welcome! I knew you could do it!
January 25, 2012 at 6:18 pm
FYI – those competing in Iowa City – Be sure to check out the events page on Facebook and click on the latest google doc
1. They will have vendors on hand selling various things
2. There is a waiver that needs to be printed BEFORE you go
3. They’re having a potluck
Plus, plenty of other good info on it
January 25, 2012 at 6:36 pm
Here’s the link to the document:
https://www.google.com/accounts/ServiceLogin?service=wise&passive=true&go=true&continue=https://docs.google.com/document/d/19gX5dgJXlNbKnvERGAp9zkG-xceeGTOq1B_MDtvbwfA/edit?pref%3D2%26pli%3D1
January 25, 2012 at 6:21 pm
Wod 1-12:46Rx
Wod 2-squat 3×5@85% 140-150-155
Wod 3-did it-no time
January 25, 2012 at 7:05 pm
17:43 FS: 50k, muscle up progression + dip with purple band.
January 25, 2012 at 7:24 pm
17:47, 45k, MU progressions with green band, dips with small red band.
Can we order a different color for the scuba hoodie? I kind of like smoky rose.
January 25, 2012 at 7:59 pm
Wod 1 13:54
Wod 2 95k
Wod 3 8:06
All rx
January 25, 2012 at 8:43 pm
WOD 15:14 45kg clean pull ups kipping ringdips orange band.
January 25, 2012 at 9:19 pm
BS 3×3
Incline Bench 3×8
WOD: 12:38 50k FS, dips & pullups (no rings here)
January 25, 2012 at 9:35 pm
wod 1 13:58rx
c and j 120
wod 3 10:57 Did it at 2.2. No parallets so used a 15 and 20k plate on each side and touched head to ground.
January 25, 2012 at 9:41 pm
WOD: 16:24
PU orange band
RD green
50k FS
And then I PR’ed my C&J after the wod to 55k. So I’m excited to see what happens when its pre-wod!
January 26, 2012 at 9:22 am
Nice!!!!
January 25, 2012 at 9:45 pm
17:09 40k FS, banded pull ups, modified dips. First Class I’ve done. Lifted in AM. WOD in PM
January 25, 2012 at 10:20 pm
Nice job today!!
January 25, 2012 at 10:45 pm
Thanks Em, It’s a start but lot of work to do. Going to try and hit more classes in addition to traditional lifts.
January 25, 2012 at 10:02 pm
18:05 FS 20k, PU green band, RD blue
January 25, 2012 at 10:48 pm
19:16
mu progressions/ x2 dips w/ band
40kg
January 25, 2012 at 11:13 pm
19:29 mu rx 95k from floor
January 25, 2012 at 11:49 pm
22:46 75k from floor (almost had it at 80k)
Did not realize i was supposed to decrease the pullups and dips. got to the 3rd round before Tim asked me why I was doing ten and five. Time would have been at least 3 mins shorter. It pays to read the board carefully.