Nemo
Strength
Front Squat 2-2-2-2-2-2
*90% of 1RM for all sets. If you miss 2 sets in a row only getting 1 rep, lower the weight by 5#
WOD
5 rounds
10 Wallballs
10 Toes through rings
10 Box Jumps
STORM UPDATE: The MBTA has suspended all service starting at 3:30pm. In leu of this, and the impending snow storm, the 5pm, 6pm, and 7pm classes will be cancelled.
This Sunday, February 10th, the Atlantic State Open Weightlifting Championships are being held atNorth Shore CrossFit, located in Danvers, Ma. Ill be competing in the 69kg weight class that day. Come up and watch the action! It’s also a great opportunity to watch some awesome athletes in the Snatch and Clean and Jerk! (I’ll post if it gets cancelled)
Lauren Tymon is running the Boston Marathon!!!
Help her reach her fundraising goal: 3 winners will receive a pair of Vibram FiveFingers!
1 Winner will receive a TriggerPoint Grid!
$10.00 for 1 Raffle Ticket
$15.00 for 3 Raffle Tickets
*Winners will be picked Friday, February 22nd*
All proceeds go to the Boston Arts Academy
Donate online (write “Raffle” in the comments) or leave cash with Yosh. He will check you off for the number of tickets purchased.
Donation Website:
http://bostonartsacademymarathon.myetap.org/fundraiser/2013/
(Choose Lauren Tymon’s page)
Thank you so much for your support! I hope to kick some ass!
So happy I got my ass up to go to 5:30 & see KP ^_^
Front Squat: 115#. This isn’t my 90% max since i’ve started CF, it’s much less. But since my injury, my 1rm was 105… So I’m happy to reach a happy medium & squat them well.
WOD: 13:07. 14#ball. The TTR can be credited to most of the 13 minutes. I was able to kip a few of em at a time, but then had to go one by one for the last two rounds.
Yay!
FS: 130# (my 1RM from October is 145# so this was 90% of that)
WOD: 9:08
I thought I Rx’d that one until I realized afterwards that when the move is “toes through rings” you actually have to get your toes through the rings and they can’t just touch the ring. Sorry KP about my shock to a fact that should pretty much be obvious. I liked doing these because they haven’t been in a WOD since this summer – well before I could get my toes to the bar or the rings. Not only could I do them all today I was kipping them and it was really fun! Next time I’ll focus on getting the toesies through 😉
No worries at all–I promise lots of reminders next time they come around.
SO MUCH NENE PROGRESS!!
FS: 115# so I failed to follow direction (granted this was first time doing front squats) but found my 90% max in the last set.
WOD: 9:29 (10#, Knee to bar)
Yeah we need to bring back that box step dance again, had too much fun seeing everyone getting loose. KP, all I can hear in my head today is your ELBOW DANCE jingle! Great job 6:30am!!!
totally unrelated, but are there plans to host that wod for kenya next weekend?
Good point, Cal. Count on me to do the wod.
FS: 215# all across
WOD: 6:52 Rx
GO NEMO!!! Be safe!
Front Squat: 215# across
WOD: 7:40 RX++ (30# ball, 30″ box)