Happy Monday RMB-ers! Send me your logs by 7 PM tonight! Thanks!
CFP MG WOD 001 (Time)
100 Front Squats (95#/65#)
*At the top of each minute, stop and perform 5 hands off push ups.
**30 minute time cap.
-5 minute rest-
Tabata Shuttle Sprints 50'
20sec work, 10sec rest; 8 intervals.
Post time for 100 fronts sqauts only..
|6:55|| Lea Mon,May 14,2012|
| 8:43|| Missy Mon,May 14,2012|
| 10:20|| Kara G Mon,May 14,2012|
|Deloss||16:00; 12 Rx||Wrist are very weak.|
|Melissa V||12:01 / 8 ||35#|
|Paul B||16:10?; 10 ||85# not sure on time, messed up and did a set of pushups after 100, duh|
|Evan R||13:51 ||75#|
|Chad H||19:49; 12 Rx||135# front squats|
|Steve B||15:49 Rx|
|Stacie||9:43 ; 9 ||45#|
|Kevin||9:54 Rx||tabata row sprints|
|Matt V||12:44, 17 ||85#|
|Matt G||12:39 Rx||15 sprints|
|Sarah D||14:40 ||55#, 11.5|
|Kim P||16:45 ||35#, 16 sprints|
|Reba||10:18 ||45#, 15 sprints|
|Missy||8:43 ||45#; knees|
|Keith||8:52 Rx||16 shuttle run|
|Joe D||15:00 ||65#|
|Keedran||18:18 ||35#, 81 reps only, knee PUs, 14 shuttle run|
|Jim D||24:34 ||45#|
|Amanda P||13:44 ||35#, 17|
|Brian C||13:36 Rx||19|
|Liz N||10:32 ||65#, knees, 12|
|Pat Ma||17:46 ||95# / had to go to knees near the end / 10 sprints|
|Lea||6:55 ||PVC - favored R leg for last 35 reps|
|Matt D||14:38 ||65lbs, 8|
|Kara G||10:20 ||45#, 8|
| Brian C 8:12am|
well, looks like I'll have plenty of time to perfect the front squat technique today..
Liz N 8:52am
The pictures from Station 47 sure looked like fun. Bummed I missed that one. It was awesome seeing the Taylan and Presley joining in the run too. Eva would've loved that. Hopefully there will be another Saturday WOD at St. 47 in the near future! Glad today's WOD is focused on legs. My shoulders are shot from last week's programming!
Who's that old guy in the Verve cert pic on main site today?
Liz N 10:28am
All I can think of when I see those Level I Cert photos is what a $h*t ton of money CF is making, hand over fist on those certs classes! Oh yeah, and congrats Old Man Rick!
Not sure who it is, but he's a handsome devil.
Pat Ma 11:07am
Nice job Rick!!
Chad H 11:13am
a big congrats Rickster..way to go brother!!
Nice Job Rick.
Melissa V 1:40pm
Good job Richard!
Way to go Rick!
Nice job Richard!
Matt G 4:30pm
Where are the gloves?
Brian C 5:03pm
sorry, missed the 5 o'clock and couldn't sign out. Will try for the 6
I have a friend that goes to CrossFit 5280 In Castle Rock and they are looking to get a team together for the 24 hours of e-rock (mtn bike). They only have 3 riders so far. Anyone interested in joining their team?
Amanda P 9:01pm
Congrats Rick! Man my wrists are what hurt the most from today.
Pat Ma 11:11pm
I can't quite bend my wrists now...can't wait for pullups to stretch them out...
Closed on Sunday 002 (Check In)
Word Of The Day:
And the LORD God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.
Chosen as WOD: Sun,May 26,2013 Sun,Jan 27,2013 Sun,Jan 20,2013 Sun,Nov 18,2012 Sun,Oct 14,2012 Sun,Oct 7,2012 Sun,Sep 23,2012 Sun,Sep 16,2012 Sun,Sep 9,2012 Sun,Aug 19,2012 Sun,Aug 12,2012 Sun,May 6,2012
| Alicia 7:31am|
Happy Mothers day to all the Mommies!!! Enjoy your day with your family. :)
ryan l 8:24am
Happy Mothers day mom's! A special Happy Mothers day to my beautiful wife. You are the BEST!