03.08.10
AMRAP IN 15 MINUTES OF:
5 Any Way Overhead – 185# / 130#
10 Push Ups
15 Back Extensions
Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead.
Sub for back ext will be 15 sit ups and 15 supermans
PASSPORT CLASS THIS WEEKEND!
Saturday from 10:30AM-12Noon. You MUST schedule with Ray to attend.
O-LIFTING EVENT WITH BECKA!
When: 03.13.2010 @ 10AM
Where: Flowery Branch High School, 6603 Spout Springs Road, Flowery Branch, GA 30542
What: Follow the CrossFit credo and ‘do more work in less time’—come see what true Olympic weightlifting form should look like and support Khaki, Lisa and Becka as they pit their snatches
(and clean & jerks) against a bunch of other chicks. This is the first O-lifting meet for both Khaki and Lisa and the third for Becka.
How it works: Each lifter has three chances to achieve a 1RM on the snatch. The weight on the bar increases until all lifters have completed three attempts. This process is then repeated with the clean & jerk. Judges tally the 1RM maxes of each lift and the lifter with the highest total in each weight class wins
Want to lift in upcoming meets? The cost for your first meet is typically $60 — this includes a year-long membership to USA Weightlifting and your meet entry fee. Registration for each subsequent competition is usually between $15 and $20. All experience levels welcome! If interested, please e-mail Becka.
MOVEMENT FOR MACEY
We have less than one month until the Movement for Macey. Since we wrote this post, some of Macey’s preliminary tests have come back. She needs to be on digestive enzymes to help her body fight the mucus build up in her stomach and to help absorb the food that she eats, she has early signs of osteoporosis, due to years of not being able to adequately digest her foods. In addition to her breathing treatments daily, she is now having to take quite a few pills to help her keep everything in check.
As you can imagine, this isn’t easy for anybody, much less a 10 year old to deal with. Macey’s wish is that no other 10 year old has to go what she is going through…that maybe she was dealt this hand in life to truly find a cure for this horrible disease.
This is where we come in. We want everybody at CFPT to be a part of this events. CrossFits from all over the country are signing up to do the Macey WOD, donating and showing their support of this little hero. The details are below and more information can be found here.
WHEN:
Saturday, April 3rd
TIME:
10AM
WHAT:
We are asking Affiliates to host a WOD dedicated to this little hero. We are proud to be partnering up with CrossFit Naperville (where Macey lives) for this event! Our goal is to help Macey reach, and hopefully far exceed her goal of $20K. We know that times are tough for everybody right now, but we hope that you can open up your hearts and pocket books to help out this little girl.
HOW:
Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:
MOVEMENT FOR MACEY: THE WOD
AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC
The Rules:
- This is a partner WOD
- During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
- During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
- Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
- Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!
PLEASE RSVP FOR THE WOD ON FACEBOOK!
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55 Responses to “03.08.10”
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OK, so who wants to carry me 200mm especially when I am sweaty?? Don’t all answer at once…
I’m all over it Mike.
Can I steal a shopping cart from Fresh Market, put you in it and push you down the street?
Ha ha ha, Nice!!!!
Oh – peeps from yesterday – you are kinda correct, I was sorta wrong. But last time we did it, guys DID do 55# KB. And girls did do 45# push press. So we were both kinda wrong? Great job! And to my amazing husband FJ, you are not a fat piece of sh*t. You were just lazy for a few months.
Hey kids….we are taking this wod and changing it a bit. NO RACKS…go ground to overhead anyway you can.
NO RACKS
Does this mean you are kicking Jill out of the gym for today?? Everything she does involves a rack…
It’s another “Where’s Ray?” picture!!
I think this is the best Where’s Ray so far.
Speaking of racks? I finished up my week long food and drink extravaganza yesterday at Hand N’ Hand. Met a guy from BTB, his name eludes me… Anyhoo, he was at sectionals and said we had the “Hottest box” by far, specators and competitors included. So a little compliment for your Monday. Props to R & B for attracting the hotties.
Hottest box with the biggest alcoholic tendancies…this was proven at Sharmrock fest this weekend.
Ummm yeah.
So is each rep ground to overhead or just ground to rack for the first one then overhead any way you want? Does that make sense?
Mike D – thank goodness I’m still allowed in the door. I knew one day there would be a perk to my misfortune.
Jenny, I just pointed out the largest rack; I didn’t make a point of pointing out the smaller ones because I didn’t want to make you, Dirty, and the Mayor of Shortville feel bad…
I think I just guaranteed myself 6 x 400 sprints as a warm up tonight…
Crossfit Barbie, when this guy said something about “hottest box”, are you sure he was talking about something Crossfit related?? You mentioned you had been hit with the vodka stick pretty hard by that point…
Haha! Nice Mike D!
No no, the vodka stick was short and soft yesterday. It didn’t hit too hard. Most definitely Crossfit related, Mikey. Shannon can confirm.
“No no, the vodka stick was short and soft yesterday.”
Really? That easy on a Monday morning?
Hahahahahahah that’s great.
I feel bad for that guy.
While we’re talking about boxes and racks and lady parts in general, I’ve got a quick ethical question.
How long after a young woman’s divorce do I need to wait before asking her out?
Jordan, I think you need to respect her need for recovery and self awareness, waiting about a year after her divorce to ask her out on an actual date. But don’t let that stop you from going over there with a bottle of wine and nailing her tonight…
It was a Monday morning gimme. Enjoy?
Jordan, You should show her your French horn? A romantic serenade? Is the divorce final (not kidding, actual question?)
Mike, that was very someecard of you, only longer winded.
Jordan – I agree with Mike D. It depends on what your intentions are with her. One night stand or a meaningful relationship.
It depends on what your intentions are with her. One night stand or a meaningful relationship.
Child, please….
Mike – Thanks but if I wanted one night stands I’d just troll the parking lot at Georgia Perimeter offering to buy 19 year olds beer.
I think I’ll just be friendly and wait for her to make a move…
Lindsey – She already knows about the French horn. It freaks most girls out that you are required to put your fist in the end if you want to play it right. (Mike: have fun with that)
I think I’ll just be friendly and wait for her to make a move…
Jordan, this is not my first rodeo…trust me on this one; be friendly with a bottle of wine…
“not my first rodeo” – alright, point conceded
It freaks most girls out that you are required to put your fist in the end if you want to play it right.
You really had quite the weekend, huh, CB??
If one had a sprained ankle would fish oil help?
Jenny, I just pointed out the largest rack; I didn’t make a point of pointing out the smaller ones because I didn’t want to make you, Dirty, and the Mayor of Shortville feel bad…
Nice Mike D… way to slap me in the face on a Monday morning (and not in a good way)
Mike… for Macy’s movement.. I would offer to be your partner because we have the same olympic sweat glands… but I just can’t picture you on my back running down Bennet street. Or at anytime for that matter.
AK… bump up your fish oil dosage when you have an injury or sickness. (1.0g per 10 pounds of body weight) After playing in a soccer tournament against a bunch of 20 year olds this weekend and drinking my liver off TWO nights in a row… I had a bottle of fish oil as my breakfast.
My mom forwarded me something that was posted on her works website in honor of March being Nutrition Month. (ARE YOU KIDDING ME????)
BREAKFAST BITES
The Idaho health district recommends these 10 options that take 3 minutes to prepare:
1. Toasted English muffin, peanut butter, and glass of milk
2. Cold cereal, banana, and milk
3. Heated leftover cheese pizza
4. Crackers and cheese, orange wedges
5. Carton of yogurt, apple, and wheat toast
6. Ham and cheese sandwich with glass of chocolate milk
7. Heated leftover macaroni and cheese with an apple
8. Instant oatmeal, canned peaches, milk
9. Baby carrots, mozzarella cheese stick, and a bagel
10. Tomato soup made with milk and served with crackers.
AK, really?? Man, that’s just bad luck, or too much Saturday.
That explains a lot about Idaho.
but I just can’t picture you on my back running down Bennet street. Or at anytime for that matter.
But it is almost sweat hug season….AK, hating it for you..I giess you will be doing the “AK” wod for the forseeable future?? Show up, stretch out, then have a beer??
The Idaho health district recommends these 10 options that take 3 minutes to prepare:
1. Toasted English muffin, peanut butter, and glass of milk
2. Cold cereal, banana, and milk
3. Heated leftover cheese pizza
Is this what you are supposed to eat if you want to be the size of Idaho??
Idaho gives potatoes or rather Potato Fest a bad name!
I think this is the health recommendation for a growing minataur or something.
WOW….the Idaho Health District is R-Tarded
Does fish oil help with still being hungover from Saturday night?
Meghan. four years at Bama should help you with that…..
Re: The Idaho breakfast suggestions, those would probably be a big step up from what a large percentage of Americans eat for breakfast, if they eat breakfast at all (i.e., they don’t get it through a drive-through window). Although, I will say, the inclusion of the cheese stick is a little troubling.
Any creative suggestions for meeting the carrying requirement of Macy’s Movement? My wife and I would like to do it, but she is not carrying me anywhere yet. Does it count if she hires a Sherpa to lug my rotund ass around for her portion?
Did someone just request a sherpa?
I’M ON IT.
My wife and I would like to do it, but she is not carrying me anywhere yet.
And by this, I don’t mean that she hasn’t developed the strength or endurance required to achieve such a feat – I mean I haven’t worked off the years of eating worse than the citizens of Idaho.
Nice Save, Kevin. Or attempted save…
Kevin…we’ll try to partner people up that are close to weight or ability.
Although I think it might be good motivation to hit the gym hard this month in case she does have to carry you!
JSherp, I did some recon. Word on the street is “go for it!” with the laaaady… more deets at the gym.
Mike D- The AK will be in full effect
James- It did occur Sat night at park tavern. I was indeed tipsy. However, it has not been proven whether the alcohol had anything to do with my injury.
185 from the ground over my head. Hmmm. We should prob have an ambulance on site!
I got a new baby yesterday! Well not a real baby but a darn cute puppy that is considered my new baby! He’s a mini schnauzer and his name is Sanford- yes I did name my dog after a college stadium. But at least the stadium was named after a professor. His big brother Dooley isn’t sure what to make of the new lil guy- it’s soo cute- had to share!
his name is Sanford-yes I did name my dog after a college stadium.
Mel, that just means the two dogs across the street, Bobby and Dodd, are going to piss all over Sanford once every two years..How about Herschel??
Mel, that just means the two dogs across the street, Bobby and Dodd, are going to piss all over Sanford once every two years..How about Herschel??
More like once every nine years.
Dooley will handle Sanford’s lightwork until he’s full grown so I don’t worry about those two pissant dogs- Bobby and Dodd. He also has an uncle Herschel that lives with my mother-in-law. We run deep with that GA pride.
As long as no one in the neighborhood gets a dog named Urban or Tebow, you should be ok…
Does anyone know when the Memorial Service for Joey is, because if he left my last comment alone, he must be dead or in a coma….
Work is gay…but Kevin responded appropriately.
More like once every nine years.
I would have added “Reggie Ball works at Moondogs” to spice it up a bit.
Headed to Crossfit Denver in a few minutes…they actually post their times for the WOD on their blog. There is no talk of racks, Jill’s hot rack, boxes, newly divorced crushes, or sweat hugs. Most disappointing.