Friday 9.16.11

Nice extension Staci

Come cheer Staci, Jodie, Fred, Mike T, and Jay W at the Firebreather festival next Saturday and Sunday.

If any of you are interested in working the competition please email:

heather@crossfitnewenglnd.com or

mel@crossfitnewengland.com

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“looks can be deceiving”

Amrap 12

bear crawl

crab walk

spiderman

inchworm

static prone scapular retraction :10 sec

complete one lap(back and forth the length of the rubber) of each movement.

Then start from the beginning and do it over again.

I will ease any confusion when you get here.

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Fight Gone Bad is tomorrow

Be here at 10am

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For those of you who are not able to be here tomorrow.

You may choose to do fight gone bad today.

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13 Comments on “Friday 9.16.11”

  1. ryan Says:

    Back squats
    135×5, 185×5, 205×5, 205×5, 205×5….Dropped the ego

    Renegade:
    10 renegade rows ea arm (35lb)
    40 DU (unbroken)
    8 renegade rows
    40 DU (unbroken)
    6 renegade rows
    40 DU (tripped up once)
    4 renegade rows
    40 DU (tripped up twice)
    2 renegade rows
    40 DU (unbroken)

    Reply

  2. Joe Says:

    257 on fight gone bad today. 2nd time trying it. I got 206 reps in July, so I’m pretty happy with this improvement. I had my best row on the 3rd round, so I left some performance on the table. 99,77,81.

    Good luck to everyone doing this tomorrow!

    Reply

  3. Pete S. Says:

    My new strategy for FGB (get 100 reps in first 4 exercises and skip the row) netted me 4 more reps than July. It only worked on the first round. But I was much more consistent across 3 rounds.

    278 (104,91,83). My row calories were 4,12,17.

    Reply

  4. Joel Says:

    Did FGB this am with the rest of the gang. I think I 263, which is one less than the 264 I did in July. Went REALLY light on the rows – 4cals, 5cals and 9. Definitely felt it in the legs today after the past two days WODs (plus a couple of 3am feeds with a 3 and a half month old!). Enjoy tomorrow!

    Reply

  5. Gilaad cohen Says:

    Sick job to everyone who came in this morning!!!!!

    Reply

  6. Laura Says:

    276 on FGB. Have a great time tomorrow. Wish I could be there!

    Reply

  7. Staci Says:

    this morning was fun. 3 rounds. excited for fgb tomorrow!

    Reply

  8. Tiffany Says:

    FGB (since I, sadly, cannot attend tomorrow): 92+93+97 = 282
    The WB went better that I expected, but the SDHP was my weak point.

    Good luck to everyone tomorrow!

    Reply

  9. Jen Says:

    Did FGB at the 12:30 class today. This was the first time I did this for real – 107, 91, 92 – for a total of 290. Pretty sure i added this up to 291 after the workout…guess I was tired!! Pretty happy with that result, definitely moved much faster in the first round…push press killed me every round!! Nice end to my first consistent week of WODs for a while!! Good luck to everyone tomorrow.

    Reply

  10. Heather Donnelly Says:

    I did yesterday’s deadlift wod. 15:52 rx. I’ve never ever done deadlifts that heavy in a wod before, so I’m pretty proud of myself, especially with that time! πŸ˜€

    Reply

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