I am all signed up for the open.
I have had family in town and was running around all day Monday so I couldn’t really blog. As a matter of fact I just got in from the all you can Florida Stone crabs at Truluck’s in Mizner Park. I suggest you all try a Monday night there it is awesome. It would not pass Jvic’s diet plan for me but I’ll take my ass kicking when I see her.
I need to give a huge Thank you to Big Cat from Monday morning at TS. There is no way he concentrated more on his WOD than on mine. I hate HPS or any snatch movement for that matter. He coached me up before the WOD trying to get me to use my hips more than my arms. Once Bali hit the start clock he coached me straight thru. He’d be banging out box jumps yelling out “chips your hips, throw your hips” and continued that throughout. I bet he lost at least 2 minutes on his time since he really attempted to work with me. Thanks BC for all the tips I will work on it more.
I agree with Vegas as well from yesterday. We should never probe the site to determine if we are going to show up or not. You can not get any better at this stuff if you cherry pick the workouts. That’s why we have Lance and Queen to keep us guessing and our bodies from adapting to anything. Constant change and variety is what makes this system work.
DNF’d today due to tweaking my lower back picking up the barbell for 3rd round of snatches…must have done iT sloppy as the weight wasn’t heavy(95#)…but heavy enough to hurt iF picked up without bending my knees & keeping my chest up. iMmediately felt iT & stopped me cold. Working with heat to nurse iT. Hopefully i’LL be back at iT tomorrow. Amazing how strong we can be yet so fragile.
I was 2xpickles today. I am so awful at ring dips. I tried to convince queen I should do banded or dip station dips to maintain intensity but she wasn’t having that. 20somethingRX.
Good bench session after with princess, pickles and ck. Was secretly hoping Pickles wouldn’t be as good with the bench as he is with the wods, but he is.
Never fails!!!! Always a rope climb on a rest day! Oh well, have a blast! I’ll be celebrating my parents and their 36 years together as one!
Cali…..ahhhhh soooo good to see you last night!!!!!!!!!!!!!!!!!
Endurance WOD
Had to crack the whip today. I decided to bring back penalties. Penalties for not hitting your time intervals, penalties for not wearing a watch, penalties for being a Slacker, penalties if I did not like what you where wearing, lol
With that being said good stuff. Intensity was HIGH and focus was ON. Welcome Cheyenne and Mikes son Jake. Love having my Summer there as well. Though she’s my daughter I am inspired by her perserverance. Many of you might think I make her come but it is really her who asks to come. Thank you for welcoming her like family.
400m x 3 -1 min rest
800m x 3 -1 min rest
Hold 400 intervals 3-5 seconds
Hold 800 intervals 5-8 seconds
Penalty for not holding intervals is redo interval or 30 squat jumps/interval at the end of wod
**WATCHES PEOPLE!! Even if you “share” a watch it is not the same as being repsonsible for your own time and pace.
***The first interval is not your warm up!! The warm up is the warm up. If you need a 400m sprint to warm up I will had it just LMK
My fellow Crossfitters. I need your help. I want to do today’s WOD but I also plan to do the 5:30 E-WOD at HQ. I went to the class, for the first time, 2 weeks ago and I loved it, even though I hate running lol. Here is where I need the experience people to chime in. I am not sure if I should do the regular WOD after (6:30) or before (4:30) the E-WOD. Unfortunately, my schedule only allows me to WOD in the afternoons.
Based on what JVIC posted, which is what I think Angela follows, it looks like a tough one. Especially, since I don’t know what “Holding your intervals” means. 1 Penalty. I don’t have a watch. 2 penalties. I hate running so I might be a slacker (lol). 3 penalties. When I leave for work in the morning I just grab whatever from my closet. 4 penalties. Holy shnikes Batman LMAO!! I think I might have just answered my own question. No regular WOD today, maybe? Either way, for those who do both, do you usually WOD after or before the E-WOD?
Missed the roosters today. My bed sucked me back in and made me get another hour of sleep that I missed over the past few days. Will make this sometime today…missed you guys!
Great E-WOD this morning with everyone. Still learning and appreciated that extra push on each run to keep them consistent. Got the Card called but felt that much better doing another 400M afterwards and am glad that I did bring my watch this time (forgot the last time) or else I may have received two penalties.
The whip was seriously cracked at eClass! I really like having penalties, there’s something about being too scared to slow down that gets the adrenaline going. I still got a penalty for slacking an 800, won’t make that mistake twice! Great class, thanks Jvic for pushing us extra hard today, no mercy, LOVE IT!
14:49 75# on the wod, it was just Carolina and I at 7:30 class with BonBon. I was very tired from running but with my personal cheering section keeping me moving – thanks Bounce and Roundy – I was able to slide in under 15 which was my goal from the beginning. Thanks BonBon for the squat tips and sorry you got subjected to music from before you were born lol. Hairband Tuesday!
14:01rx. Tommy crushed this wod and our bench session afterwards. Dude is legit!
I was 23:00 rx yesterday (nice job T1000) and 3:00 on Grace Friday. I was basically one half rep away between three straight wod’s of missing my minute mark goal. I think I’m going to start having a burpee penalty anytime I end within 5 seconds of a new minute.
Chips- I also agree with Vegas’ post from yesterday. Well at least about him being naturally weak. Although I guess I can’t say that now since he can out squat me by 40#’s and we’re about neck and neck on most everything else.
I suggest doing the Endurance WOD first. The purpose of the running and endurance classes is to .well..improve your endurance. You need to be able to put 100% into it in order to get value from the class. With the WOD, going in tired will give you diminished benefits, but I don’t think it’s as drastic as it would be for eClass.’
To answer the title question and blog more so iPod has something “else” to do with his day, I did sign up for the open. Last year I didn’t and immediately regretted not doing it when I saw how everyone was really challenging themselves, learning a lot about their strengths and weaknesses and having a lot of fun doing the crazy wods together. Everyone should really do it, its gonna be FUN!
Nice morning at TS 8:30 today. This was a tough one, or at least it was for me. I did 75# squats and moved to banded ring dips after the first 12 reps. The rope climbs on rounds 4 and 5 were brutal for me, and I’m not even sure why. Time was 15:23 today. Great job to George, who demonstrated the type of grit and determination I would like to have during every single WOD. Hats off to Roundy, who verbalized my own thoughts during those TTBs today
@Vegas and Sporty, I loved your posts yesterday. Thanks for sharing such valuable thoughts. What I always notice and remember most about my friends at CrossFit are not the numbers related to weight or time, but rather the heart and determination with which they WOD. Witnessing those qualities always inspires me to “put it all out there” no matter how much I may fear failure or looking ridiculous.
@Lance, I have a brand new box of Spark here in my drawer. I have duck taped the drawer shut to guard this new treasure from Mike/Beef. This is because I love Spark so much and find it an invaluable addition to my supplement drawer, and I am sorry if my post suggested otherwise.
Thanks Vegas. I am going with the E-WOD first like you suggested. We will see if I have anything left for the regular WOD. It will be a game time decision. Lol!!
@Troy – I would recommend giving it all you got on the eWod first, and you aren’t laying on the floor collecting your thoughts on what exactly just happen, then maybe do the normal wod. I love to do double wods on Tue & Thur, but I space them out by doing one in the am, and the other in the pm, so that I can give 100% to both.
On a side note, the eWod was fun today minus the penalty which I didn’t even know was coming. Jeez! Lol, and here I thought I was rocking the 400M.
@Roundy – I love how much you have been pushing in the eWods, it inspires me to push harder.
Troy don’t be scared of the penalties especially if you are new to the class. There is also a modification for those not ready for 800′s (not you 57), 6 x 200m w 30 sec rest. Angela will take care of you.
I would suggest doing end wod first mostly bc I care about my class most. Lol! Just kidding. I would suggest doing the wod that is most import to you first. Regardless of what you do first the second one will be sacrificed.
@Jvic: Right now the E-WOD is most important. Especially since endurance is one of my MANY weaknesses and Tuesdays are the only day I can get to the class. I’m still scared because according to your chart I will be penalized anyway, at least for what I am wearing. LOL! Just kidding. Thank you.
@ Troy:
I say do only the run WOD and skip the regular WOD that day. At least at the beginning. Unless you are a sick twisted freak like CSI. I tried doing Tuesday and Thursday run WOD at 6 then followed it up with the regular WOD and felt like I was over training. I also felt like I would hold back on the runs a bit knowing I still had to do the regular WOD next. Now I usually try and only do the run class and give it everything I have.
Great WOD. First time ever doing 5 rope climbs. The last time I climbed I only did 1 1/2. Going down was worse than climbing. Diva explained (after the WOD and my bruised leg) how I should come down.
Of course, I’m last one done. Now if I can only get my toes to bar.
Thanks Diva and TK for the coaching!
Had a GREAT morning with TLR Peeps. Some excellent work by Hanna – Juan – Gricel – Big Matt – Oh – and many others. A special shout out to Vince, who made this tough WOD even tougher…MU to Ring Dips and Toes Thru Rings. Dude is crazy in shape!
Still meeting new faces – Nayeem & Kelly today. Sorry if I’m butchering names. Still licking my BMB wounds. Getting after it tomorrow morning and then a full day at TLR. Loving it.
@Troy! Great post but no need to worry…everything will be taught at Eclass tonight (penalties, holding intervals, etc) and I always have extra watches. And you will enjoy running!!!! I promise!! As you come each week you will know your pace and times and know exactly how to tackle the Ewod and I’m there to teach you peeps your pacing. As for doing the WOD, I would decide after you finish the class. Quality over quantity and you have 6 other days to wod, and obviously the wod will be sacrificed doing after. These runs are never light, they are intense…. They work!! See you tonight.
To my CFHC family, please sign up for this 5k run and support me in organizing my first race to raise money for my school, Sunrise Park Elementary. It is an accuchip 5k and there will also be a 1 mile kids run. Here is the link:
CHIPS you better get your butt back to the Tuesday EWOD !! I need someone to run with Dirty Bird….. I made the fatal mistake of trying to run with him on 1st 400meter run and destroyed the rest of my runs….LOL And JVIC slapped an extra 400 on me because i wasnt within 5 sec. of that first one…. that will never happen again…
Here to back my girl MERLOT. Aka Gricel from TLR.
ASk DIVA how she got the name. Lol
Congrats on the rope climb and the leg look rough but wear it proud! 5 rope climbs. Congrats!!
Lisa from TLR 8am party girl )
@Chips,Vegas, and AnnaBanana I took your advice and only did the E-WOD. There is no way I could have done the regular WOD. Thanks
@Jvic
Angela was mean. She gave me about 20 penalties and made me do a million air squats. LOL. Just kidding. Angela was great. The class was awesome. I will definitely be a regular to the 5:30 HQ E-WOD.
I have to say that I’m not super happy with my time today of 18:42, but I am super proud of my 75lb. Squats and my mostly Rx ring dips. A big thanks to both JVic and Snails. JVic called me out on yesterday’s WOD for taking my weights too light and Snails threatened to cut my band on the ring dips if she saw me on it again…lol! I am so glad they both encouraged me to step it up because I felt like one strong mamma today…you guys are the best!
1st
This looks fun! Got to work on my ring dips!
Tres? Looks like another fun WOD. All signed up for the open, too.
Here’s how you can supercharge your training with coffee-it’s all in the timing:
http://maverickmom.com/wordpress/2013/02/coffee-exercise-benefit-strength-training/
Hey, Locker Room peeps, in case you haven’t heard, Gricel is sick and tired of being the lone blogger to rep your box.
Just thought I’d share lol.
Thanks Lisa. Great piece of info.
I am all signed up for the open.
I have had family in town and was running around all day Monday so I couldn’t really blog. As a matter of fact I just got in from the all you can Florida Stone crabs at Truluck’s in Mizner Park. I suggest you all try a Monday night there it is awesome. It would not pass Jvic’s diet plan for me but I’ll take my ass kicking when I see her.
I need to give a huge Thank you to Big Cat from Monday morning at TS. There is no way he concentrated more on his WOD than on mine. I hate HPS or any snatch movement for that matter. He coached me up before the WOD trying to get me to use my hips more than my arms. Once Bali hit the start clock he coached me straight thru. He’d be banging out box jumps yelling out “chips your hips, throw your hips” and continued that throughout. I bet he lost at least 2 minutes on his time since he really attempted to work with me. Thanks BC for all the tips I will work on it more.
I agree with Vegas as well from yesterday. We should never probe the site to determine if we are going to show up or not. You can not get any better at this stuff if you cherry pick the workouts. That’s why we have Lance and Queen to keep us guessing and our bodies from adapting to anything. Constant change and variety is what makes this system work.
See you all tomorrow.
that’s right! Locker room peeps. I know you’re lurking. Come out, come out, whereever you are.
Thinking long pants are required for the rope climbs.
Im with ya Gricel, I could be wrong but I think Im the only poster from The Brick.
Im pretty sure TB doesnt have a rope – what do you recommend we sub? If im wrong just ignore me
At least we’ll have each other, FSU. I’ll check in after the WOD.
DNF’d today due to tweaking my lower back picking up the barbell for 3rd round of snatches…must have done iT sloppy as the weight wasn’t heavy(95#)…but heavy enough to hurt iF picked up without bending my knees & keeping my chest up. iMmediately felt iT & stopped me cold. Working with heat to nurse iT. Hopefully i’LL be back at iT tomorrow. Amazing how strong we can be yet so fragile.
ouch…
Wish i wouldn’t have looked. I love this WOD!
gotta take the kid to the Dr. this morning so I’ll miss it. Have a great day all! Kill it Sandbox peeps!
Warriors come out to play
16:24RX today! Great Rooster crew at HQ today…..
Feel better iPod
I was 2xpickles today. I am so awful at ring dips. I tried to convince queen I should do banded or dip station dips to maintain intensity but she wasn’t having that. 20somethingRX.
Good bench session after with princess, pickles and ck. Was secretly hoping Pickles wouldn’t be as good with the bench as he is with the wods, but he is.
Turbo-what are you doing with the music? Yikes.
I take back what I said about today’s wod being fun! It kicked my ass!!! 19 @ #95, freakin ring dips! Good to be back after too many days off!
Never fails!!!! Always a rope climb on a rest day! Oh well, have a blast! I’ll be celebrating my parents and their 36 years together as one!
Cali…..ahhhhh soooo good to see you last night!!!!!!!!!!!!!!!!!
I heart Queen, don’t you Vegas!
Endurance WOD
Had to crack the whip today. I decided to bring back penalties. Penalties for not hitting your time intervals, penalties for not wearing a watch, penalties for being a Slacker, penalties if I did not like what you where wearing, lol
With that being said good stuff. Intensity was HIGH and focus was ON. Welcome Cheyenne and Mikes son Jake. Love having my Summer there as well. Though she’s my daughter I am inspired by her perserverance. Many of you might think I make her come but it is really her who asks to come. Thank you for welcoming her like family.
400m x 3 -1 min rest
800m x 3 -1 min rest
Hold 400 intervals 3-5 seconds
Hold 800 intervals 5-8 seconds
Penalty for not holding intervals is redo interval or 30 squat jumps/interval at the end of wod
**WATCHES PEOPLE!! Even if you “share” a watch it is not the same as being repsonsible for your own time and pace.
***The first interval is not your warm up!! The warm up is the warm up. If you need a 400m sprint to warm up I will had it just LMK
Hey college students…my company is hiring summer interns!
Finance/economics major a plus but not required. There also may be openings in marketing and IT. If interested email me at melissa.toth@incapital.com
Or Spark/Muscle Fuel is a MUCH better alternative Lisa and F16. Healthier and taste better!!!
Jvic is bringing the heat I see. I miss penalties, is that wrong?
And yeah, I love Queen, but she’s just so mean…
My fellow Crossfitters. I need your help. I want to do today’s WOD but I also plan to do the 5:30 E-WOD at HQ. I went to the class, for the first time, 2 weeks ago and I loved it, even though I hate running lol. Here is where I need the experience people to chime in. I am not sure if I should do the regular WOD after (6:30) or before (4:30) the E-WOD. Unfortunately, my schedule only allows me to WOD in the afternoons.
Based on what JVIC posted, which is what I think Angela follows, it looks like a tough one. Especially, since I don’t know what “Holding your intervals” means. 1 Penalty. I don’t have a watch. 2 penalties. I hate running so I might be a slacker (lol). 3 penalties. When I leave for work in the morning I just grab whatever from my closet. 4 penalties. Holy shnikes Batman LMAO!! I think I might have just answered my own question. No regular WOD today, maybe? Either way, for those who do both, do you usually WOD after or before the E-WOD?
Missed the roosters today. My bed sucked me back in and made me get another hour of sleep that I missed over the past few days. Will make this sometime today…missed you guys!
Great E-WOD this morning with everyone. Still learning and appreciated that extra push on each run to keep them consistent. Got the Card called but felt that much better doing another 400M afterwards and am glad that I did bring my watch this time (forgot the last time) or else I may have received two penalties.
The whip was seriously cracked at eClass! I really like having penalties, there’s something about being too scared to slow down that gets the adrenaline going. I still got a penalty for slacking an 800, won’t make that mistake twice! Great class, thanks Jvic for pushing us extra hard today, no mercy, LOVE IT!
14:49 75# on the wod, it was just Carolina and I at 7:30 class with BonBon. I was very tired from running but with my personal cheering section keeping me moving – thanks Bounce and Roundy – I was able to slide in under 15 which was my goal from the beginning. Thanks BonBon for the squat tips and sorry you got subjected to music from before you were born lol. Hairband Tuesday!
14:01rx. Tommy crushed this wod and our bench session afterwards. Dude is legit!
I was 23:00 rx yesterday (nice job T1000) and 3:00 on Grace Friday. I was basically one half rep away between three straight wod’s of missing my minute mark goal. I think I’m going to start having a burpee penalty anytime I end within 5 seconds of a new minute.
Chips- I also agree with Vegas’ post from yesterday. Well at least about him being naturally weak. Although I guess I can’t say that now since he can out squat me by 40#’s and we’re about neck and neck on most everything else.
Troy -
I suggest doing the Endurance WOD first. The purpose of the running and endurance classes is to .well..improve your endurance. You need to be able to put 100% into it in order to get value from the class. With the WOD, going in tired will give you diminished benefits, but I don’t think it’s as drastic as it would be for eClass.’
Just my 2 cents.
To answer the title question and blog more so iPod has something “else” to do with his day, I did sign up for the open. Last year I didn’t and immediately regretted not doing it when I saw how everyone was really challenging themselves, learning a lot about their strengths and weaknesses and having a lot of fun doing the crazy wods together. Everyone should really do it, its gonna be FUN!
A big HAPPY BIRTHDAY to GIGGLES!!!
Nice morning at TS 8:30 today. This was a tough one, or at least it was for me. I did 75# squats and moved to banded ring dips after the first 12 reps. The rope climbs on rounds 4 and 5 were brutal for me, and I’m not even sure why. Time was 15:23 today. Great job to George, who demonstrated the type of grit and determination I would like to have during every single WOD. Hats off to Roundy, who verbalized my own thoughts during those TTBs today
@Vegas and Sporty, I loved your posts yesterday. Thanks for sharing such valuable thoughts. What I always notice and remember most about my friends at CrossFit are not the numbers related to weight or time, but rather the heart and determination with which they WOD. Witnessing those qualities always inspires me to “put it all out there” no matter how much I may fear failure or looking ridiculous.
@Lance, I have a brand new box of Spark here in my drawer. I have duck taped the drawer shut to guard this new treasure from Mike/Beef. This is because I love Spark so much and find it an invaluable addition to my supplement drawer, and I am sorry if my post suggested otherwise.
PS-Just to be clear, Beef purchased our new box of Spark. I then stole it and hid it from him.
Thanks Vegas. I am going with the E-WOD first like you suggested. We will see if I have anything left for the regular WOD. It will be a game time decision. Lol!!
@Troy – I would recommend giving it all you got on the eWod first, and you aren’t laying on the floor collecting your thoughts on what exactly just happen, then maybe do the normal wod. I love to do double wods on Tue & Thur, but I space them out by doing one in the am, and the other in the pm, so that I can give 100% to both.
On a side note, the eWod was fun today minus the penalty which I didn’t even know was coming. Jeez! Lol, and here I thought I was rocking the 400M.
@Roundy – I love how much you have been pushing in the eWods, it inspires me to push harder.
Troy don’t be scared of the penalties especially if you are new to the class. There is also a modification for those not ready for 800′s (not you 57), 6 x 200m w 30 sec rest. Angela will take care of you.
I would suggest doing end wod first mostly bc I care about my class most. Lol! Just kidding. I would suggest doing the wod that is most import to you first. Regardless of what you do first the second one will be sacrificed.
Good luck and post how it goes!
Thank you everyone for your input.
@Jvic: Right now the E-WOD is most important. Especially since endurance is one of my MANY weaknesses and Tuesdays are the only day I can get to the class. I’m still scared because according to your chart I will be penalized anyway, at least for what I am wearing. LOL! Just kidding. Thank you.
I will let you know how it goes.
@ Troy:
I say do only the run WOD and skip the regular WOD that day. At least at the beginning. Unless you are a sick twisted freak like CSI. I tried doing Tuesday and Thursday run WOD at 6 then followed it up with the regular WOD and felt like I was over training. I also felt like I would hold back on the runs a bit knowing I still had to do the regular WOD next. Now I usually try and only do the run class and give it everything I have.
My 2 cents!
LOL Chips. I’m not gonna say you’re not right!
Happy birthday Nina!
Angie we missed u this morning! TASHA great job on your rope climbs today gurl!
Thanks!!
Great WOD. First time ever doing 5 rope climbs. The last time I climbed I only did 1 1/2. Going down was worse than climbing. Diva explained (after the WOD and my bruised leg) how I should come down.
Of course, I’m last one done. Now if I can only get my toes to bar.
Thanks Diva and TK for the coaching!
FSU, did you go already? How was it?
Had a GREAT morning with TLR Peeps. Some excellent work by Hanna – Juan – Gricel – Big Matt – Oh – and many others. A special shout out to Vince, who made this tough WOD even tougher…MU to Ring Dips and Toes Thru Rings.
Dude is crazy in shape!
Still meeting new faces – Nayeem & Kelly today. Sorry if I’m butchering names. Still licking my BMB wounds. Getting after it tomorrow morning and then a full day at TLR. Loving it.
Hasta Mañana.
@Troy! Great post
but no need to worry…everything will be taught at Eclass tonight (penalties, holding intervals, etc) and I always have extra watches. And you will enjoy running!!!! I promise!! As you come each week you will know your pace and times and know exactly how to tackle the Ewod and I’m there to teach you peeps your pacing. As for doing the WOD, I would decide after you finish the class. Quality over quantity and you have 6 other days to wod, and obviously the wod will be sacrificed doing after. These runs are never light, they are intense…. They work!! See you tonight.
To my CFHC family, please sign up for this 5k run and support me in organizing my first race to raise money for my school, Sunrise Park Elementary. It is an accuchip 5k and there will also be a 1 mile kids run. Here is the link:
http://m.active.com/5k-race/boca-raton-fl/sunrise-to-run-5k-run-walk-2013
CHIPS you better get your butt back to the Tuesday EWOD !! I need someone to run with Dirty Bird….. I made the fatal mistake of trying to run with him on 1st 400meter run and destroyed the rest of my runs….LOL And JVIC slapped an extra 400 on me because i wasnt within 5 sec. of that first one…. that will never happen again…
Here to back my girl MERLOT. Aka Gricel from TLR.
)
ASk DIVA how she got the name. Lol
Congrats on the rope climb and the leg look rough but wear it proud! 5 rope climbs. Congrats!!
Lisa from TLR 8am party girl
Damn it, Lisa. I don’t whine! Waaa
Happy birthday NINA!!!
@Chips,Vegas, and AnnaBanana I took your advice and only did the E-WOD. There is no way I could have done the regular WOD. Thanks
@Jvic
Angela was mean. She gave me about 20 penalties and made me do a million air squats. LOL. Just kidding. Angela was great. The class was awesome. I will definitely be a regular to the 5:30 HQ E-WOD.
19:20Rx…happy my back felt better…iCan’t stay away.
I have to say that I’m not super happy with my time today of 18:42, but I am super proud of my 75lb. Squats and my mostly Rx ring dips. A big thanks to both JVic and Snails. JVic called me out on yesterday’s WOD for taking my weights too light and Snails threatened to cut my band on the ring dips if she saw me on it again…lol! I am so glad they both encouraged me to step it up because I felt like one strong mamma today…you guys are the best!
Got wiped out today doing this one. Finished 19:37 RX and still managed to burn my leg on the ropes even with my legs covered