Bumper Plate Burps

**IMPORTANT: Due to the explosion of members at CF845, we had to get rid of the 5pm Strength WOD and replaced it with a regular CrossFit Class. So now you can sign up for that!

*4 Days until 31Heroes. Let’s go.

**MEMBERS: We’re getting busy so DO NOT FORGET TO SIGN UP FOR CLASSES! First come, first serve.

Strength:

Push Press

2-2-2-2

WHO	WOD
Jess	73-78-83(f)-83(f)
Vicki	83-93(f)-88-93
Ashley	103-118(f)-113-118
Big Mike	135-185-205-225
Derrick	135-185-205-215(f)
Jim	115-135-185-205
Greg	115-135-185(f)-185(f)
Kristen	73-83-83-93(f)
Michele P.	73-83-98(f)-93
Toph	95-115-125-130
Liam	165-195-185-190
Brian W.	95-115-125-140
D.Stat	165-195-215-230(f)
CTF (Chris-the-freak)	165-185-185-185
Lobel	95-115-140-150(f)
Gina	65-65-65-70(f)
Mastro	75-85-95-110
Katherine	85-95-105-115(f)
Liz	73-83(f)-83-93(f)
Mal	73-83-93-103(f)
Danielle	85-85-90-100
Sheik	175-215-235-250(f)
John H.	125-145-165-185(f)

WOD:

15min. AMRAP

5 Bumper Plate Burpees (45/25)

2 Wall Climbs

14 Double Unders

WHO	WOD
Jess M.	4 (2WC)
Vicki	6 (1WC)
Ashley	6 (1WC)
Big Mike	8
Derrick	9 (1B)
Jim	5 (9DU)
Greg	7
Kristen	5 (2B)
Michele P.	6
Toph	6 (1DU)
Liam	4 (1WC)
Brian W.	7
D.Stat	11 (1B)
CTF	11
Lobel	5 (12DU)
Gina	4 (13DU)
Mastro	9 (2B)
Liz	4
Mal	4 (1B)
Danielle	6 (2B)
Sheik	10 (5B)
John H.	4

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Pist

There are only 5 DAYS left to sign up for the 31Heroes WOD. Remember, you must donate to participate. Do the right thing.

4RFT:

Run 400m

10 Pistols (each side)

20 SDHP (75/55)

WHO	WOD	NOTES
Jess M.	22:02	43
Ashley	23:03
Lobel	17:40	Pole
Chris G.	18:24	Pole
Liam	28:45	Pole
Vicki	26:20	Pole
Michele P.	27:08	Pole/33
Chris P.	15:07
Big Mike	17:38	Pole
Mastro	17:58	Pole
Toph	18:33
Brian	19:36	Pole
Kristen	24:02	Pole
Liz	24:03	Pole
Greg	17:53	Pole
Emmy	17:08
Vinzo	18:03	Pole
Jen N.	18:44	Pole

 

Hero WOD Saturday

*GUYS/GIRLS!!! 31Heroes ONE WEEK FROM TODAY. Sign up here!!!!

What a turnout last night for Fran. You all killed it. Now you know what to shoot for next time.

Since we had so much fun during that grueling workout last Saturday, why not keep that trend going? That trend would be “grueling” for those keeping score at home. Trending now: Grueling. Ok so here it’s going to be one or the other since it may rain tomorrow morning.

If IT’S NOT raining:

“Paul”

5RFT:

50 Double-Unders

35 KTE’s

20-yard Overhead Walk (185/115)

WHO	WOD	NOTES
Chris G.	31:40	4:1/135
Derrick	30:30	135
D.Stat	25:24
Big Mike	32:36
Katherine	32:35	4:1/53
Ashley	30:50	63
O.C. Liam	50:00 34:05	135 SU/BPU

“Fran”/”Karen”

On-Rampers: Your first Fran. Love her. Accept her for who she is. Here she is:

“Fran”

For Time:

21-15-9

Thrusters (95/65)

Pull Ups

WHO	WOD	NOTES
Joanne	7:19	22/#4
Mike B.	6:58
Joe P	4:57	75
Chris P	5:01
Dave S.	8:20	65/box
Chris G.	13:24	75
Gina	5:09	30/box
Big Rob	12:47	65/box
Vinzo	10:44
Jordan	12:57	45/box
DJ	7:13	55/box
Jenn	5:35	22/box
Jean	6:38	Pvc/rr
Joe E.	6:48	75
Tino	7:49	#1
Woods	9:38	45/box
Bo	9:28	65

CrossFit Class

“Karen”

150 Wall Ball

WHO	WOD
Tina	7:35
Toph	11:58
Brian W.	10:12
Jess M	6:52
Liam	9:45
John H.	13:50
Danielle	7:50
Greg	9:51
Liz	8:42
Joe Lo	8:30

The Burpee Break Up

On-Rampers, get ready for Fran tomorrow. This will be your first benchmark CrossFit workout. Good things 😉

For Time:

21-18-15-12-9-6-3

Front Squat (95/65)

T2B/KTE’s

*After each set (ex. 21 FS, 21 T2B) you are to perform 5 Burpees

WHO	WOD	NOTES
Emmy	22:17	T2B
Mal	26:20	KTE
Brian W.	26:17	T2B
Ashley	20:28	KTE
Vicki	20:08	KTE
Toph	18:43	T2B
Danielle	23:05	T2B
John H.	32:38	T2B
Joe Lo	19:45	T2B
Katherine	21:25	T2B
Jen	21:15	43/KTE
Jess M.	17:23	KTE
Derrick	18:32	T2B
Tina	20:56	KTE

Strength WOD:

Back Squat

3-3-3-3-3-3

Weighted Ring Dip

Today we are doing the Weighted Ring Dip. Don’t get discouraged if you can’t do a regular ring dip. We’ll work on your ring dip and also a bench press. Have no fear.

Weighted Ring Dip

1-1-1-1-1-1

The Reset Button

1. 31Heroes… get on it. Learn the rope climb. You people are getting it!
2. Running to the Kitchen is a food blog written by our very own CF845 member, Gina M. Check it out now!
3. Yesterday I had two drop-ins come by to workout at CF845, both of which were girls. We’ll call them “Casey” and “Stacey.” They had never done CrossFit before but had heard about it through one of the girl’s brothers. As soon as I met them I could tell how determined both of them were. Before even working out, they would not stop moving. As I was explaining the workout and how the format works, both of them were doing some sort of shimmy with their feet side-to-side. It wasn’t in unison but both instinctively did it. It was extremely weird, but awesome? It was hard to tell whether they were antsy or straight up excited. You could also tell both girls had some type of exercise background just by looking at them and the gear they were wearing – the gloves, the bandana (my fave), those black pants that you girls where (another fave, what?), the tanks.  Geared up for sure. So Casey and Stacey go through their first AMRAP for 15 minutes. They end up crushing the workout. They seemed to love it and it appeared they weren’t done. Casey and Stacey were from out of town, way upstate, and they weren’t exposed to a CrossFit gym.  They were like pigs in shit at CF845; just having a ball and playing around. I introduce them to the two ropes because it’s hard not to notice them hanging right in front of your face. I showed them the technique. Frustration immediately ensued. Casey was getting the technique with the feet but couldn’t manage to advance her next step. Stacey was still struggling with the foot wrap.  After a few “shits!” “fucks!” “fuckthisropeDIE!” Casey got to the top without us looking at her because when I turned back to her she wasn’t on the ground. We were ecstatic for her! Stacey’s turn right? While Stacey continued on the rope, Casey went over to the pull up bars where I taught her how to kip. Frustration here we come again, Round 2.  Stacey is really getting pissed with the rope at this point. Something incredible happened after a few more failed attempts at the rope: she stopped trying and went to work on pull ups with Casey. This was the best thing she could have ever done. Something mental happens when you are attempting a feat that keeps going wrong and repeats that pattern over and over again. Your mind gets used to that failure and there is not turning back. “I’m not gonna get this,” or “let’s try one more time but I probably won’t get it.” We’ve all been there. Little did Stacey know that when she walked away from the rope, she hit the reset button.  Stacey, now working on the pull ups with Casey, let the rope go for only a few minutes but her mind let it go for a lot longer than that. Because she was now focused on the kipping pull up, the failed rope attempts were simply a figment of her memory. When the girls had patented the kipping pull up, they were done for the day, except for Stacey. There was a moment of, “oh yeah, the rope climb.” Without hesitation she jumped on that rope and made her way to the top of the rope like it was nothing. The reset button eliminated her failed attempts clearly. This is Exhibit A of why I always say, “walk away and come back to it.” It works. Treat each round, set, or rep as a brand new attempt.

-D.Stat

“Buy-in” 75 KB Swings, then…

5RFT:

Run 200m w/Med Ball (20/10)

15 Deadlifts (185/115)

15 Pull Ups

WHO	WOD	NOTES
Chris O.	29:23	35/135
Vicki	27:56	35
Ashley	25:56	26
Derrick	23:38	53
Jess M.	26:25	26
Michele P.	25:48	18/83/#4
Lobel	28:52	44
Mal	33:08	26/105/#2
Mastro	29:24	35
Danielle	33:20	35
Greg	34:04	44/135
John H.	39:17	44/155
Toph	25:55	44/165
Liz	33:23	26/95