Tuesday 9.20.11

Gil, Jodie, and Matt,

 I want to thank you and the rest of the CFN community for a great year! The Crossfit Newton community is a special one and I’m proud to be a part of it. We sweat together, challenge each other, and teach one another; all the while having a great time. I’m fortunate to train with people that set the bar as high as they can for the entire community.

Thanks for changing my vocabulary. I’ve gone from using “I can’t” to saying “I want to…I can…I will”. You’ve created a limitless mind-set in the box. This has especially helped me during my recovery from knee surgery. You’ve been able to adjust workouts to meet my physical needs while still challenging me and keeping to the boundless attitude of Crossfit.

Thanks for supporting us through our individual goals and victories. You’ve showed us that short cuts don’t work but hard work does, that feeling supported and being supportive can lead to PRs and friendships, that our defeats sometimes teach us more than our victories, and that cheering for the underdog is just as fun as cheering for a sub 2 minute Fran.

Thank you for your world-class coaching and innate leadership.




CFN is kind and friendly

CFN is determined and ambitious

CFN is fair and reliable

CFN is supportive and inclusive

CFN is respectful and humble

CFN is intrepid and dynamic

CFN is limitless



Nick + Joel 


4 sets of 5@60%1rm

after each deadlift you will complete:

amrap 3 min

3 kbs 2/1.5

3 chest slap push-ups

rest 2 min after each amrap then move onto the next set of deadlifts

score is total number of kbs and push-ups from all rounds(seperate movements)



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16 Comments on “Tuesday 9.20.11”

  1. ryan Says:

    Overhead squat 165lbs (didn’t wanna risk dropping metal platers)
    11 muscle ups from sitting on the ground…semi strict no real kip

    Double Unders
    Clean Thrusters( each rep had to start on ground, squat clean, and thrust, return to ground)


  2. Nick C. Says:

    I did the remaining two WODs on the board from Monday
    3 rounds of 15 PC (155#) and 10 burpees- 7:53
    rest 5 minutes
    3 rounds of row, T2B, dbl unders- 14:44


  3. Joe Says:

    I started practicing for Grace.
    I did Grace with 115# in 4:12.
    Then did the 3 rnd power clean and burpee WOD with 135# power cleans.
    13:47 including about a 3 minute rest between rounds 1 and 2 when I just about called it a day.


  4. G-Force Says:

    Could not post yesterday so here are my results from 9/19

    500m row
    10 T2B
    50 DU

    The row crushed my attempt at linking my double unders…

    Max OHS – Failed at 185
    Max MU – 3 in a row…

    This -phase of the wod I was excited about. Since I hurt my trap I have stayed away from OHS and MU. I was wicked excited to step up to it and finally be able to over come my nervous of re-injuring myself. I still have a long way to go to get full mobility back so I can get the bar above my head again but still… wicked excited.


  5. Jack H Says:

    Self programmed an okay workout yesterday:

    3 rounds

    5 strict muscle ups
    10 hang power cleans @ 145#
    15 burpee box jumps @ 24″


  6. Mike C Says:

    DL @185#, completed 7,7,6,5+4 w/ 2pd kb for each round, respectively. DL completed at 0:07, 0:10, 0:09, and 0:09 for each round, respectively.


  7. Tiffany Says:

    Did two of the workouts from Monday:
    3 rounds
    15 thrusters 60#
    run 100 meters w/sandbag (20# med ball)
    This was my first time doing a run with added weight, so it was a bit awkward.

    amrap 3 min
    Max OHS 75#, almost got 80#
    amrap 3 min
    pull-ups 39

    Shoulders were totally smoked on the thrusters workout, which made the OHS and subsequent pullups increasingly challenging..


  8. Robert Rykowski Says:

    good day today – new DL PR – 455#. WOD@275#/2P: 7-6-6-6 full rounds


  9. Jodie Says:

    Decided to give the “chipper” from the garage games this weekend a try!

    20 toes thru rings
    30 thrusters 65 lb
    40 burpee to target (went for middle of rings)
    50 box jumps 20 in


    unbroken t2r, then 10, 6, 6 and 8 for thrusters
    broke up burpees to 10’s
    did very fast box jumps (well….for me they were fast) but could only do 10 at a time

    I must find a way to do thrusters in 10’s and do more burpees at a time…that’s the only way I can see improving my time.

    It’s a good one…..try it!


  10. Asian Jay Says:

    WOD 275lb 2pd 7+3, 7, 6+3, 7 arms and shoulders were smoked! Chest slap push ups started to look like belly flops.


  11. Heather Donnelly Says:

    Wod: 155lb, 1/5pd, hand release pushups. 6+3, 7, 5+3, 6+3. I’ll be feeling this one tomorrow for sure.


  12. Joel Says:

    Wanted to do Mondays workout, so I decided to do WOD A and C. WOD A @135# PC 6:46. Started WOD C but threw in the towel at DUs. Just didnt have the full workout in me yesterday. Looking forward to getting back on track today.


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