W.O.D Friday 7/23/10
On July - 22 - 2010
CFS Members Please Note: The CFS Skills Class is being discontinued effective immediately. In its place, we are pleased to announce that we will be adding two rowing classes to our schedule. The new rowing class times are TUESDAYS & THURSDAYS AT 9AM.
Also, today’s 1PM Advanced WOD will be held at the Plaster Sports Complex track at Missouri State University. Come one, come all.
The 2010 CrossFit Games CrossFit Journal commercial – video [wmv] [mov]
3 Rounds for time:
15 Strict Ring Dips
20 Pull Ups
15 Squat Cleans, 135/85lb
20 Pull Ups
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28 Responses
I am excited to see what this advanced WOD will be!
Posted on July 22nd, 2010 at 6:28 pm
Also, having not been to SMS in close to a decade, is that the football field?
Posted on July 22nd, 2010 at 6:40 pm
Aahh man. I really liked skills class. Melissa, thanks for all the great coaching and tips on those technical lifts. I’m going to miss the watch this hour.
Posted on July 22nd, 2010 at 6:54 pm
Canyon-
Yeah, it’s the track at the FB field
Posted on July 22nd, 2010 at 7:24 pm
YAY! I am so excited about the additional rowing classes!
Posted on July 22nd, 2010 at 7:31 pm
boo… no more skills!
WOD at the track!!!!!!! In need of a babysitter at 1pm.
Posted on July 22nd, 2010 at 8:17 pm
I am sad about skillz class too…happy for more rowing!
I know where to find help when I need it…and I will be needing it!
Posted on July 22nd, 2010 at 8:30 pm
Thanks so much, Melissa, for teaching the skills class every week. I’m going to miss it!!!
Posted on July 22nd, 2010 at 9:00 pm
I would really like to see a rowing class in the evening (maybe after T/Th last class?) I love rowing as most of you know, but unless I’m off of work for some reason, I just can’t get to them. Maybe an early Saturday class or after the WOD’s?
Just throwin it out there
Posted on July 22nd, 2010 at 9:18 pm
bummed I am going to miss advanced wod at the track tomorrow. have to go south to pick up my 12 yr old. Sounds interesting…
Posted on July 22nd, 2010 at 9:24 pm
Did a mom WOD today…3 rounds of 10 push press, 10 step ups, 10 push ups, farmer’s walk. 17 days and counting…hope to see everyone at the showers this weekend!
Posted on July 23rd, 2010 at 6:10 am
2 things. First I will apologize about my parking job this morning. The whole parking lot was full, and when I came out of the wod, I found that no one was parked next to me because I was taking 2 spaces. wow Second, I brought a student from youth group to row class today named Michael, that is a stud. So if you see a new 16 yr old roaming around the gym, consider him family for me! Thanks peace out.
Posted on July 23rd, 2010 at 9:57 am
8:15 Row Class, Awesome Friday Fun Day which has been renamed, “Crazy Friday Fun Day”. You chased a huge wod!!!! Everyone got to the beginning of the last section!!!! You all looked really good!!!! That was an epic amount of work to row through!!!! It is always fun to see exactly how much you can accomplish at the Friday row party! Keep Friday Fun Day going where ever you go.
Posted on July 23rd, 2010 at 10:04 am
25:56, with torn hands from Monday’s Hell-in. Thanks to O for pushing me through those last squat cleans and pull ups. Great group this morning. Headed to SMS for the 1…
Posted on July 23rd, 2010 at 10:50 am
Canyon, It’s MSU or Missouri State. Not SMS. Did you go to University of Missouri in Columbia?
Dang that’s a lot of pullups, my hands hurt already.
Posted on July 23rd, 2010 at 11:20 am
Nothing like doing 120 unassisted pull ups…thanks for pushing me Melissa!
Posted on July 23rd, 2010 at 12:07 pm
That was tough! 30:53 RX. I had to drive home using my thumbs in the steering wheel because my hands are trashed! Loved the squat cleans, hated the second dose of pullups each round. After the first round, I was only able to do 2-5 consecutive pullups. Good luck p.m. crews.
Posted on July 23rd, 2010 at 1:06 pm
Advanced wod: holy s*** balls. What a great change of pace. My legs are jello. And the best part? Watching a now sans-mohawk Jeremy trying to climb over the fence into the parking lot instead of using the crosswalk. Ya, you thought nobody could see you…
Posted on July 23rd, 2010 at 1:36 pm
Agreed on the holy s**** balls! My first Advanced WOD, and it was awesome! Thanks Jeremy.
Posted on July 23rd, 2010 at 2:46 pm
Good times at MSU. Big, fun group today. Macy, be glad you didn’t bring shorts. I was literally and figuratively gonna take you to school on the 400.
Posted on July 23rd, 2010 at 3:45 pm
Dave, I actually went to both schools, undergrad at SMS and thats what my diploma says
It will always be SMS to me.
And wow! What a day of WODs. The advanced class was great. Real cool heading somewhere other than the box. Jeremy, you’re full of great ideas. Great turn out at 1 also. Great to see everyone. May have to take tomorrow off, depending on if we have to use are hands, because I’m not sure I could grip anything for the next couple days. Insert various jokes here:
Posted on July 23rd, 2010 at 4:01 pm
So don’t keep us in suspense.. what was the advanced WOD??? I’m thinking of the one on the 2010 Games where they had to put sandbags over the railing and then take them up the stairs??
Posted on July 23rd, 2010 at 4:35 pm
Advanced WOD was 1 trip for time over the wooden fence in front of plaster with your iphone, your t-shirt (it must be off), your towel, and your wallet. Extra points were awarded for doing it and looking like a douce canoe. I won.
Posted on July 23rd, 2010 at 4:42 pm
Four girls in a car exiting the parking lot at MSU.
“Look over there!”
“Is that Jeremy?”
“It IS Jeremy! Ha! Is he going to fall?”
And then we waited. And then he made it.
Whew.
Posted on July 23rd, 2010 at 4:49 pm
Nancy, I don’t know if you will see this or not but thank you for coming back for me during my run. One day, I hope to pass on the kindness to someone else.
Posted on July 23rd, 2010 at 6:45 pm
Another milestone at Crossfit for me!!! Went into this WOD telling myself I was not going to use the bands for the ring dips. I made it through the first 2 rounds but caved on the third round. Everything else RX. My hands are on fire. There currently are 12 open blisters on my hands and and 4 unopened ones!! Great class Jenn!!! Oh and my time was 42:22 still going when the 7p class started!
Posted on July 23rd, 2010 at 6:46 pm
Great wod Ronna!
Posted on July 23rd, 2010 at 9:15 pm
Had the pleasure of watching the nooners and the evening classes motor through this one today. There were some hard-core performances of note–Elizabeth and Julia powered through with rx’d weight at the nooner. SOLID, girls! The evening crews worked hard on their squat clean form tonight. Many showed some huge gains in technique–SO impressed! Ronna and Ellen fought through to the bitter end with rx’d weight. Ronna probably qualifies for skin grafting on those hands. The 7p crew (aka “The Fearsome Foursome”) killed this WOD. Fun night, guys! I can’t begin to tell you how exciting it is to see you all in action here each week. ALL of you are getting stronger by the day! I love my “job”!
Posted on July 23rd, 2010 at 9:51 pm
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