W.O.D Thursday 2/14/13

Posted by jeremy On February - 13 - 2013

Strength

25 Minutes to perform:

Back Squat 3-3-3-3-3
Bench Press 3-3-3-3-3
Power Clean 3-3-3-3-3

Conditioning WOD

2011 CrossFit Games Open WOD 5

Perform As many Rounds as possible in 20 minutes of:

5 Power Cleans, 145/100lb
10 Toes To Bar
15 WallBalls, 20/14lb

Post strength loads and total conditioning WOD rounds completed to Comments.

HARLEM SHAKE (CrossFit Springfield Style) Video shoot this Saturday at 9:45ish!!! The goal is to get as many members in the video as possible so in between the 9 and 10am wods should be perfect. HOA4 videographer, CrossFit 417′s Jacob Neimeyer, will be producing the piece. Be there or be square. Bring props. Mad props. The weirder the better.

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8 Responses

jj Said,
uuuuuuggggghhhhhh!!!!!I cannot come, soooo very sad!!! In stl! bummer

Posted on February 13th, 2013 at 9:07 pm
Natosha Said,
I’m totally bummed I’m missing this!!!!!! Can’t wait to see the video…get crazy people!!!

Posted on February 13th, 2013 at 9:33 pm
Natosha Said,
I’m totally bummed I’m missing this!!!!!! Can’t wait to see the video…get crazy people!!!

Posted on February 13th, 2013 at 9:33 pm
Karen Johnson Said,
I assume Melissa is doing well? Please update if anyone knows how she is doing. Thanks.

Posted on February 13th, 2013 at 9:37 pm
Elizabeth K Said,
I have swapped a few texts with Melissa she is doing well! Grant on the other hand is having a nervous breakdown trying to decide what exactly he will wear for Saturdays Harlem Shake… So many choices!!!

Posted on February 13th, 2013 at 10:18 pm
Lisa G Said,
This is from Beth this morning.. please continue to keep them in your prayers as they have to struggle to fine a new normal without Jenna.

Here is the information to join us in celebrating the life of our daughter Jenna Lisenby. Visitation will be held at Wilson Brim-Daniel Funeral Home in Walnut Grove MO, located on hwy 123 on Friday 2-15-13 from 6-8pm. Graveside services will be held at 1:30pm on Saturday 2-16-13 at Wesley Cemetery located on Z hwy just north of Willard MO. Also there has been lots of questions about donations in lieu of flowers for Jenna and/or her two daughters, Macey age 6 and Reagan age 2. An account has been set up at Commerce Bank for the girls. Donations can be made to Macey Dimmitt, Reagan Dimmitt, or Jay Lisenby. All will placed in the accounts. Thank you for the continued thoughts and prayers.

Posted on February 14th, 2013 at 7:41 am
Alissa Said,
My thoughts and prayers are with Beth and her family.

I can’t wait for the Harlem Shake.

And finally, to all the new people: keep track of your workouts! Or at least be sure to post your times to the blog so you can go back and refer to it. When I did the open in 2011 I had only been doing crossfit for about 4 months. I don’t think I even got through 4 full rounds in 20 minutes. Today, I got more than 4 rounds in just the first 10 minutes. I also did it with an 105 lb barbell. I ended up with 8 rounds plus 5 cleans Rx. That’s a PR since last year by at least a round. I didn’t feel great today. I probably could have done better if I had been fresh, but the fact that I have still improved despite all of the adversities I’m facing today is pretty freakin awesome. Have fun and happy valentines day! Go give your barbell some love

Posted on February 14th, 2013 at 9:20 am
Lisa G Said,
Lawrence and Beth have 2 tickets for the Zac Brown Band on Saturday night here in town that they can no longer use.. if anyone is interested they would like to get what they paid for them.. $144.

They are located at Section A; Row 12; Seats 17 and 18.

Posted on February 14th, 2013 at 12:09 pm