REST
Satisfaction lies in the effort, not in the attainment, full effort is full victory. –Mohandas Gandhi
Thanks to everyone to that came out to the Pre St. Patty’s Day WOD!!!!
Get your green on and come enjoy some CrossFit fun at TownLake!!!
Its the Pre St. Patty’s Day Mega CrossFit WOD!!!!
10 Rounds
5 Hang Power Snatches
5 Overhead Squats
5 Overhead Lunges
Mens: 45 lb Womens: 30 lb
*Rx= Bar never touches the ground
Evidently the St. Patty’s WOD has been dubbed the “Mega CrossFit Workout” by local news
| Results | |
| Andrew | 8:30 (15 lb) |
| BWOD: 40 Wall Balls, 500 M Row | |
| Dee | 4:00 (10 lb) |
Pyramid to 10
Pull-ups
Broad Jumps (4 ft)
Sit-ups
The difficulties and struggles of today are but the price we must pay for the accomplishments and victories of tomorrow.– William J.H. Boetcker
| AM Results | |
| Kristin | 14:02 (Jumping Pull ups) |
| Rob | 18:32 Rx |
| PM Results | |
| Danielle | 18:15 (Jumping Pull-ups) |
| Andrew | 16:03 Rx |
| Tristy | 14:30 (Jumping Pull-ups) |
| Betsy | 14:40 (Jumping Pull-ups) |
| Seth | 14:06 Rx |
21-15-9
Ring Dips
DB Thrusters 35 lb (20 lb)
Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. -Jesse Owens
Keir reppin’ CFA at this weekends “Fittest Games Challenge”
| AM Results | |
| Ashley | 4:29 (Jump, 15/10lb) |
| Daniel | 8:19 (20lb) |
| Helen | 10:03 (Parallette Push Ups, 10lbs) |
| PM Results | |
| Wes | 4:04 Rx |
| Corey | 4:45 Rx |
| Kristin | 5:10 (Blue Band, 20/15 lb) |
| Michael | 7:18 (Jump, 20 lb) |
| Tristy | 4:35 (Blue Band) |
| Stacey M. | 5:10 (Red Band) |
| Megan | 5:23 (Jump) |
| Sherman | 6:28 (Blue Band) |
| Andrew | 5:13 (Blue Band) |
| BWODs | |
| Leslie | 4:18 (50 Squats 500 M Row) |
| Scott | 3:38 (50 Wall Balls, 400 M Ball Run, 10 lbs) |
| Stacy | 3:40 (50 Wall Balls, 400 M Ball Run, 10 lbs) |
Snatches
3-3-3-3-3
then…
AMRAP in 5 minutes
10 Burpees
10 Push-press 95 lbs (65 lb)
Any idiot can face a crisis – it’s day to day living that wears you out. –Anton Chekhov
| AM Results | |||||
| Daniel | 15, 15, 15, 15, 15 (HPS Technique Work) | 3 Rounds 45 lbs | |||
| Kristin | 35, 35, 40 PS, 40 PS, 40 PS | 2 Rounds 45 lbs | |||
| PM Results | |||||
| Corey | 115, 115, 120, 125, 130 | 3 Rounds, Rx | |||
| ZT | 95, 115, 115, 125, 130 | 3 Rounds, Rx | |||
| Danielle | 15, 20, 25, 30, 30 | DNF | |||
| Keir | 115, 125, 135, 145×2, 145 | 4 Rounds, Rx | |||
| Tristy | 65, 70, 75, 75, 75 | 3 Rounds, 65lbs, KB | |||
| Stacey | 65, 70, 75×2, 75, 75 | 3 Rounds, Rx | |||
| Betsy | 35, 40, 45, 45, 45 | 4 Rounds, 45lbs, KB | |||
| Sherman | 65, 75, 85, 90×1, 90 | 3 Rounds, Rx | |||
| Megan | 35, 40, 45, 45, 45 | 3 Rounds, 45lbs, KB | |||
| Andrew | 65, 75, 85, 90, 90PS | 3 Rounds, Rx | |||
| Michael | 75, 75, 75, 75, 75 | 2 Rounds, Rx | |||
| Seth | 85, 85, 85, 85, 85 | 3 Rounds, Rx | |||
| Ashley | 1600m run/walk | DNF | |||
From CrossFit Central and this weekend’s Fittest Games Challenge…
4 Rounds
10 Deadlifts 225 lb, (155 lb)
10 Push-ups
15 Pull-ups
We do not change as we grew older, we just become more clearly ourselves.– Lynn Hall
Daniel joining the Muscle-Up Club!
| AM Results | |||||
| Kristin | 7:09 | (75 lb, Jump) | |||
| Rob | 9:57 | (135 lb) | |||
| Anne | 7:42 | (135 lb, Jump) | |||
| PM Results | |||||
| Danielle | 7:13 | (95lb, Jump) | |||
| Tristy | 7:14 | (Knee, Jump) | |||
| Stacey | 8:19 | Rx | |||
| Boone | 8:22 | Rx | |||
| Seth | 9:35 | (185lbs) | |||
| Ashley | 7:55 | (95lbs, Knee, Rings) | |||
| Rachel | 8:05 | (65lbs, Knee, Jump) | |||
| Andrew | 7:46 | (145lbs) | |||
| Megan | 8:30 | (115lbs, Knee, Jump) | |||
| Sherman | 10:51 | Rx | |||
REST
You can discover more about a person in an hour of play than in a year of conversation. –Plato
100 Sit-ups
100 Box Jumps
100 Thruster 75 lb (45 lbs)
100 Kettlebell Swings 1.5 Pood (1 pood)
*Team Total
Success generally depends upon knowing how long it takes to succeed. -Charles de Montesquieu
| Team #1 | 11:48 |
| Betsy | 45lb, 12K |
| Tristy | Rx |
| Team #2 | 13:30 |
| Kristin | 45lb, 12K |
| Stacey | Rx |
| Team #3 | 15:38 |
| Megan | 45lb, 12K |
| Anne | 45lb, 12K |
| Team #4 | 15:05 |
| Daniel | Rx |
| Sherman | Rx |
3×800 Meter Run
5 minute rest between Intervals
Then…
1 Minute Max Pull-ups
It is not enough to understand, or to see clearly. The future will be shaped in the arena of human activity, by those willing to commit their minds and their bodies to the task. –Robert Kennedy
**ANNOUNCEMENT- Keir is going to be competing in the Fittest Games Challenge on Saturday March 7th. The event starts at 8 AM @ CrossFit Central, Boone and I will be out there supporting him and would encourage everyone else to do the same. We will still be holding our normal Saturday Morning workout @ 10 AM.
| AM Results | ||||||||
| Anne | 4:12 | 4:01 | 3:52 | 29 Jumping Pull-ups | ||||
| Daniel | 3:14 | 3:09 | 3:05 | 31 Jumping Pull-ups | ||||
| Baker | 3:50 | 3:21 | 3:25 | 31 Kipping Pull-ups | ||||
| Kristin | 4:09 | 4:17 | 4:13 | 28 Jumping Pull-ups | ||||
| Helen | 5:12 | 5:13 | 5:07 | 22 Ring Rows | ||||
