W.O.D Thursday 7/22/10
On July - 21 - 2010
New CFS Bootcamp Session begins August 2nd!!! Details HERE.
The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]
For time:
20 Hang Power Snatch, 115/75lb
20 SDHP, 115/75lb
20 Double KB Front Squat, 55/35lb
Row 200m
10 Hang Power Snatch, 115/75lb
10 SDHP, 115/75lb
10 Double KB Front Squat, 55/35lb
Row 100m
Post times to Comments.
Newcomer Rich Froning Jr. displayed superior raw athleticism while earning an impressive 2nd place overall finish at the 2010 CrossFit Games last weekend.
2010 CrossFit Games
Blue Sky Design
CrossFit Football
CrossFit Journal
CrossFit Kids
CrossFit Main Website
Great White Grafix
Proximal Strength
Wistrom Family Foundation
30 Responses
Yeeaaa so Rich was cool but how did Camille do on those other wods?? Anymore pics showing off her success?
Posted on July 21st, 2010 at 7:30 pm
Jake~ don’t you really mean, “Just showing HER off?”. LOL
Posted on July 21st, 2010 at 11:04 pm
Ronna – one in the same…
Posted on July 22nd, 2010 at 8:00 am
STOP GIVING AWAY MY DAMN ZUCCHINI!!!!!! — says the vegetarian sister. That’s all.
Posted on July 22nd, 2010 at 8:26 am
13 mins and 4 secs today!
Posted on July 22nd, 2010 at 8:50 am
Jake~ HA!
Anyone done the workout today?
Posted on July 22nd, 2010 at 10:43 am
10:49. Liked this one. Great to be back @ CFS.
Posted on July 22nd, 2010 at 10:54 am
Coach Chance Bushwhacker, where were you at 8 am? Jen, Amber, and I had a date to attend your class, but you were nowhere to be found. And then this scary guy with a mohawk and lots of tattoos started yelling at us and made us do lots of hard stuff and then we cried.
20:31 Rx’d. Not a very fast time, but I’m glad I stuck with the weight! Thanks to everyone for their encouragement. J Man, you know I love you. Awesome class today!
Posted on July 22nd, 2010 at 10:55 am
22:15 Rx. I don’t really have much more to say. Good job, everyone!
Posted on July 22nd, 2010 at 12:49 pm
12:04rx I really underestimated the front squats…
Posted on July 22nd, 2010 at 1:06 pm
15:27, did 65# on snatch and SDHP, 35# on kettle balls. Thanks for the encouragement Jenn, it really helped and thanks Melissa for the great skills class. Sad to hear it’s the last one!
Posted on July 22nd, 2010 at 1:39 pm
first off, awesome job nooners!! U guys have it rough, braving the heat each and everyday!! I have the utmost respect for u guys!!
as we all know, crossfit exposes our weaknesses and the only way to get better is to work on them! One of mine is overhead squats. Worked on them for about an hour today, then decided to kill myself with a little triplet. Did 12-9-6 of burpee pullups, burpee deadlifts 135lb and burpee box jumps 24″ finished in 7:34! What a nasty little workout!
huge thanks to grace and jake for pushing me..couldnt have finished strong without u guys there!
Posted on July 22nd, 2010 at 1:42 pm
Yeah, Bushwacker! What Meggin said!
Anyhoo, awesome WOD! Rx’d weight for all but the snatch. Couldn’t seem to lock out the 75 today, so had to scale to 65 for those. WTF?!?! Fail (glass 1/2 empty). Angered motivation for next time (glass 1/2 full). Thanks, Andrea, for help with those KBs. Ryan and Mark–fun being on the other side of the yelling today. Thanks so much for the encouragement! 19:16.
Posted on July 22nd, 2010 at 2:20 pm
22:19 with RX weight but not movements. I was only able to do two hang power snatches, the rest were from the ground. Also, the front squats probably should have been lower, I just wanted to finish. It is weird saying this, but I looked forward to the row. I decided to stick with the weight because Canyon said it would make me stronger. Great skills class today Melissa! Thanks for the tips. I was able to PR a full squat snatch of 115#. I have a lot of room to grow. Good luck night crews.
Posted on July 22nd, 2010 at 2:28 pm
Ahhhh, more Christmas in July for me! I love Hang power snatches!! 11:40 Rx
Power snatches, especially from the hang is the perfect example of why slow, mindful, purposeful practice is IMPERATIVE to the movement. A hang snatch will show you just how much you need to work on efficient hip movement and power. Not a movement that can be faked, or muscled through. I know we get caught up in the 3-2-1 GO, but don’t forget to practice on your own. Everyone owns a broom. Take the handle off and get after it. Educate yourself and use us as resources. We are all more than happy to help you guys get better at the movements and THEN watch you get faster and stronger. Dropping the weight and perfecting form is not only a good idea, it is imperative to your improvement. Don’t put Z before the rest of the alphabet. Put in the work and practice!
A big thank you to all the CF trainers…you guys rock!
Posted on July 22nd, 2010 at 2:36 pm
yep, that was me today at work with the broom handle! Got my ass handed to me this morning by the Hang power snatches! Good call Jessi.
Posted on July 22nd, 2010 at 3:44 pm
Thanks Jessi!
Posted on July 22nd, 2010 at 4:13 pm
12:48 rx. Closest I came to puking in a long time. I love crossfit.
Posted on July 22nd, 2010 at 5:51 pm
I love snatches. There, I said it. And instead of doing this WOD, I joined the “jacked up back” club and did a WOD off the main site that Boehmer so graciously suggested. While I was doing walking lunges outside, I watched the newbie class battle it out in the heat. All of the newbies rocked it out, but Christine, way to stick with it girl! You’ve got the drive, you’ve got determination, and you’ve got guts. Remember that you didn’t quit, and welcome to the Crossfit-Springfield family.
I think it’s important to remember where we all started. I’m still new, I’ve still got a TON to learn, and I learn SO much every day from each of you. Watching what everyone accomplishes each day is truly incredible. Remember where you started and look at where you are. Never forget how you got there, and the people that helped you along. I LOVE CROSSFIT SPRINGFIELD.
Posted on July 22nd, 2010 at 7:34 pm
Sorry for not being able to be there this morning. My wife is in Florida with friends and oldest boy and friends, so I needed to be with my younger boys in the am before work. I missed being there. Thanks Jeremy for covering! I am not sure if some like my class because it’s too easy or the coaching. I may need to step up the pace a little more for ya’ll. Thanks for missing me…
I both loved todays wod and felt sick going into it. I will admit that the short fast hard wods like fran are some of my weaknesses. It just seems like my body needs oxygen or something… who woulda thunk it? I am determined to continually get better and not settle,,, That is not to say that I can have a PR every time I set onto the mat. I will define my barriers and work harder mentally and physically to get through them.
Ok, and as of yesterday I am working to put better things into my body. If I am going to work this damn hard, I have to quit feeding it total crap with heavy doses of coffee/diet coke-caffeine etc,,, It’s only been two days, so I could use some coaching and support group like help here. My name is Chance, and I like food!
today 9:31 RX. Trying to keep up with Coach B. he pretty much kicked my ars! Great Work Brian!
See you all this weekend I hope
Posted on July 22nd, 2010 at 7:37 pm
Thank you so much to the beginner’s class trainers. You guys pushed me farther today than I have ever pushed myself in my LIFE!! I’m sorry if I failed to thank you guys properly but everything was pretty much a blur for the first 30 mins post workout. I didn’t catch her name, but thank you for the inspirational talk from the lass in gray!! See everyone tomorrow!
Posted on July 22nd, 2010 at 7:39 pm
Wow! Thank you so much Molly!
Posted on July 22nd, 2010 at 7:42 pm
you are so right Molly! On both accounts. I love snatches too! there I said it too
AND the 5:30pm group was absolutely awesome. Molly great comments above. Many people dont even show up to take on their day. They just go through the motions of life and wonder why things in their life dont ever change for the better. Well, Crossfit “fitness” is not all their is to life (although my wife and staff are beginning to wonder about me). However, the giving and passionate hearts from our leaders all the way down to members make Crossfit Springfield a potential difference maker for all of our lives. It’s the mindset of people like Molly (above) that make a difference in others. The owners can’t reach every single person every day. The trainers can’t either. It takes all of us to make a significant difference for others and ourselves. Thanks Molly!
Posted on July 22nd, 2010 at 7:48 pm
Christine, you have the perfect attitude! You will get where you want to go! And we will all be there to share in it. Don’t forget that you help us as well. Now take some Ibuprofen and pray for no burpees in the next wod:)
Posted on July 22nd, 2010 at 7:51 pm
Thanks Chance! I feel a little discouraged about wanting to quit so early in the game tonight but I’ll bring it with more intensity tomorrow! Ibuprofen and coffee cocktail..it’s turning out to be the breakfast of champions!
Posted on July 22nd, 2010 at 8:14 pm
Thanks Cap’n, but I’m just paying it forward
Christine, you won’t quit. You’re a fighter. You got better today. And each day you come to Crossfit, you think about Crossfit, you implement some type of Crossfit into your life — you get better. Stick with it. You’ll be glad you did.
Posted on July 22nd, 2010 at 8:22 pm
Christine, we have all been there. What you did is what is truly remarkable… You did not quit! You finished the wod! Today Christine, YOU won! I have seen very fit crossfitters give up on a wod and quit for various reasons (very few of which may be valid reasons) and I have seen crossfitters of all fitness levels finish the wod when they truly questioned themselves deep inside if they really had what it takes to get through this. I have a similar story that I would be happy to share with you sometime early in my cf days when we have an opportunity to visit.
YOU have what it takes! Tell yourself that every day. You have the best trainer, Jessi, to help show you the way. So just keep showing up!
Posted on July 22nd, 2010 at 8:27 pm
CH, we have all been there. What you did is what is truly remarkable… You did not quit! You finished the wod! Today Christine, YOU won! I have seen very fit crossfitters give up on a wod and quit for various reasons (very few of which may be valid reasons) and I have seen crossfitters of all fitness levels finish the wod when they truly questioned themselves deep inside if they really had what it takes to get through this. I have a similar story that I would be happy to share with you sometime early in my cf days when we have an opportunity to visit.
YOU have what it takes! Tell yourself that every day. You have the best trainer, Jessi, to help show you the way. So just keep showing up!
Posted on July 22nd, 2010 at 8:29 pm
10:14 ……35lb on Front Squats.
Posted on July 22nd, 2010 at 9:06 pm
Sick to pieces that I missed this one. Then again, I was on a boat in the middle of the lake, putting some beers out of their misery…
I just have this to say: I love you guys. Each and every blessed one of you. It’s a pretty amazing thing to know so many bad-a$$ people. The end.
Posted on July 22nd, 2010 at 11:18 pm
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