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TAPS Fundraiser Change & PR Saturday

By Sean | In Uncategorized | on June 9, 2012

Due to a date conflict with the NLI CrossFit competition on June 23rd we’ll be moving the TAPS fundraiser workout back a week to Saturday, June 30th. There will be a minimum entry donation per person to be part of the workout. The workout will be a team workout with 3-person teams, and the movements will be basic enough so that all fitness levels can challenge themselves. This is a great opportunity to introduce friends and family members to CrossFit while also helping support a worthwhile organization. The Tragedy Assistance Program for Survivors (TAPS) will receive the day’s proceeds, and you can learn more about TAPS by visiting their website or reading my earlier post.  Sorry for the confusion but we want to include our athletes competing at the NLI and also want to be able to cheer them on in person.

~PR Saturday~

I’ll be honest, I slacked a little this week recording PRs on the white board but I’ll do my best to mention the few I got.

On Monday we Pressed and followed it up with some Tabata Pushups, Squats, and Rowing/Airdyne.

  • Chef David reached a new Press PR of 130# x 5reps
  • Pooja went beast mode and repped out 50# x 6reps
  • Avelyne pressed 93# x 2reps
  • Mike K. repped 165# x 5reps on his Press

Tuesday was a potent combination of Deadlifts followed by “Helen” (3 rounds of 400m run, 21 KB Swings, and 12 Pullups).  Definitely a posterior chain and grip taxing day but a lot of folks did well.

  • Shelley made a few adjustments in her deadlift position and finally broke her 140# barrier, hitting 145# x 5reps easily with room to go!
  • Bryant hit another Deadlift PR this week lifting 320# x 5reps
  • Mercy improved her “Helen” time by a full minute since March
  • Jake broke the 10min “Helen” barrier getting 9:57 doing the workout with a 62# KB and chest to bar pullups!
  • Josh posted the best time for the day at 9:32 with 53# and chest to bar pullups

Wednesday we Front Squatted heavy followed by 5 Rounds of Push Press/Jerk, Pistols, and Situps.

  • Cody’s first time doing Pistols and he did the entire workout unassisted and  to full depth.  He attributed his Pistol prowess to the time he spent figure skating (sorry dude, but under the bus you go)

Thursday we worked on fine-tuning everyone’s kettlebell snatch and spent some time linking together skills on rings.  Noteable achievements include:

  • Monica got her first double under!
  • Duy performed his first kipping pullups
  • James performed his first muscle-up on rings!  Check out the video on his Facebook site.

On Friday we performed heavy double in the Clean and hit two 5-minute couplets with running and toes to bar, and rope climbs and burpees.  A potent combo to say the least.

  • Stephanie PR her clean with 133# x 2reps
  • Duy cleaned 115# x 2reps easily for his first time doing the lift
  • Jake matched a gym PR with 220# x 1rep
  • Brian PR’d his clean (full depth squat) hitting
  • Bryant PR’d his Power Clean by 20# hitting 175# x 2reps

Today we’re performing a “chipper” workout.  The only way to get through it is by constantly chipping away at each movement.  Work to get PRs in consecutive Double Unders, Box Jump height, consecutive pullups, or in your handstand pushups.  Pick one or two and strive for PRs today!  As always, post your PRs to comments and share your progress with folks!

WOD 6.09.12

For Time:
80 Double Unders
70 Squats
60 Kayaks
50 Box Jumps
40 Overhead Lunges
30 Pullups
20 Wallball Shots
10 Handstand Pushups

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