Monday:

Congratulations to Mike M. for competing in The Garage Games over the weekend.  To see the events and Mike’s results, go to: http://garagegames2010.crossfitgarage.com

Controlled Chaos!
Saturday was great!  We had over 80 people come in for the workout and the energy was awesome.  Saturday is when the morning crew, mid-morning crew, and all the different time crews show and workout together.  Add in the weightlifting class and there’s a lot to enjoy. 
 
Great Job to all the guys who will finish the 100 Day’s of Thrusters today!
That said, this WOD is for you!
 
Crossfit
For time…
100 Thrusters for time (95/65)
5 Burpee’s EMOM until all 100 Thrusters are completed
 
Weightlifting
Hang Snatch: work up to a heavy single
Jerk (from racks) 85% x 1 x 4
Snatch pull 100% x 3 x 2, 110% x 2 x 1, 120% x 1 x 2
 
Endurance
Swim, Bike, Run, or Row
40/20 x 5
40 seconds on / 20 off x 5 rounds
*Deviate no more than +/- 5 seconds from first round.  Incentive: For every round you deviate, do 30 reps of 20" box jumps  

0 thoughts on “Posted: 2/8/2010

  1. taylor says:

    I just read Alans post the other day ( I know, Im behind), WOW. Well said. I read it and enjoyed it. Then at the end when I saw who write it, I reread it…and enjoyed it some more. I love you guys 🙂

  2. Scott S says:

    Not to upstage or replace the funday/runday/sunday but if you are interested in a longer distance before the half marathon, I will be running 8 miles Saturday from the Food Lion Landfall parking lot at 10am. This is not Long Slow Distance – this is supposed to be race pace and will be run over the race course. All are welcome. Give me a heads up.

  3. drew says:

    Dear god why did I check this WOD before coming in today? This WOD is the only one I have ever almost quit on. Oh well, I finished it once. Also scott, I would probably be down for a run.

  4. Noelle says:

    SNOW! YAY! Let's run in the snow!! I'm game.

    Thank you t. for the WOD today. First time I ever got a headache sick feeling mid-workout. Abby was excited when I told her that one!! 🙂 Abs of gold – how'd you do!? 12 minutes?

  5. chrisj says:

    Scott, if you are able, Sunday may be a better day since Saturday's weather report says "rain/possible snow". I'm not kidding.

  6. Mike says:

    Noelle, I think you mentioned the possibility of some openings for the half a few posts back, is that still the case or is it full now?

  7. Sensei says:

    Scott. I would LOVE to join you on your run!….But I have a previous engagement thing that involves..um, some um, well….I can't make it. HA HA. Abby killed this wod the last time we did it! AWESOME!

  8. chrisj says:

    CFW, after spending the last 100 says doing Thrusters I have to admit I laughed a little at the thought of everyone getting to partake in my pain! Ha! (I'm normally more caring than this…but these dang Thrusters have about killed me!). But, encouragingly, I have NEVER stick with anything exercise related for this long so that shows the POWER of CFW! I love this place!

  9. chrisj says:

    CFW, after spending the last 100 says doing Thrusters I have to admit I laughed a little at the thought of everyone getting to partake in my pain! Ha! (I'm normally more caring than this…but these dang Thrusters have about killed me!). But, encouragingly, I have NEVER stick with anything exercise related for this long so that shows the POWER of CFW! I love this place!

  10. chrisj says:

    CFW, after spending the last 100 says doing Thrusters I have to admit I laughed a little at the thought of everyone getting to partake in my pain! Ha! (I'm normally more caring than this…but these dang Thrusters have about killed me!). But, encouragingly, I have NEVER stick with anything exercise related for this long so that shows the POWER of CFW! I love this place!

  11. Sandra says:

    Juju, another idea for the recipies would be to allow uploads, maybe in Word – making it easy to write/save and even print recipies.

  12. Brad says:

    CFW – I was happy to see today's WOD on the final day of the Thruster challenge. Thanks to Daniel and all for the push to completion tonight. Not being able to make it through the thruster WOD back in October was the original motivator for the thruster challenge. Spending the last 100 days working on one of my least favorite exercises made today's WOD a lot less miserable.

  13. Brad says:

    CFW – I was happy to see today's WOD on the final day of the Thruster challenge. Thanks to Daniel and all for the push to completion tonight. Not being able to make it through the thruster WOD back in October was the original motivator for the thruster challenge. Spending the last 100 days working on one of my least favorite exercises made today's WOD a lot less miserable.