A formal welcome to Cindy and hubby Bill (obviously not pictured).
Core work – sloshpipe lunge walk.  No silly stability balls here!
CrossFit WOD: 
Front Squat  15 – 15 – 10 – 10 – 10 (slight pause at the bottom)
*make them count…  get below parallel!
Tabata (12 rounds (6 minutes – 20 seconds of work / 10 seconds rest)
Squat Jumps
Sit ups (on the ground and unsupported)
Weightlifting WOD:
Font Squat  110% (of bodyweight) x 5 x 4
Push Press  60% (of Jerk) 5 – 5 – 5
hang power snatch  50% x 2 x 3
high hang clean & jerk  65% x 1 x 3
3 minutes of Tabata WOD

0 thoughts on “Posted: 7/22/2009

  1. No GOOD says:

    Julie G Thanks I will check out that app also, I love me some apps!!! The one I found has similar features but I will download and compair! Have a great day all!!

  2. Julie G. says:

    I am a day late…Ron I have tried a few apps and I like "Ad Rx'd". You can asign a RSS location to pull a daily WOD, I pull from right now. The coolest part for me is the Tabata Timer and of course PR and WOD records. I dont know about anyone else, but counting seconds and reps at the same time is a little much for me. Taylor awesome job on the OHS. You truly are an inspiration. Great Pic!

  3. ilario says:

    Cindy and Bill, Its great that your little guy gets to see mom and dad do fitness AND sport, and that you do it together. Super psyched to announce that Jill P. ran the loop (2.5 miles) yesterday. Its a huge deal for several reasons: She has never liked running and she pushed through because of the mental and physical toughness acquired via CrossFit…specifically CFW. Now she'll probably come on line and slap me down for "outing" her, but I'm super proud! Next step, bring kids out to loop to run as family, maybe even do a 5k.

  4. taylor says:

    Ilario- 2010 baby!! Let's get it! Cindy and Bill, way to go! Thanks for finding our CF family and fitting right in, I knew you'd be hooked as soon as your started asking all the right questions on the beach that Sunday. I do believe you would have jogged over to the facility right then and there just to find out more about it! Good job Jill!! Our schedules have not been the same lately, but I miss you guys, great job on the run. I think Im looking forward to you running circles around Ilario just as much as you may be 🙂 Happy Birthday Fitz, I hope you enjoyed your cake. I made sure to drop off a lot of spoons just in case you wanted to share in the calories and sugar, heheheh. See you all on the beach tonight, I need some swimming buddies to throw off the sharks! Maybe if they see us swimimng in a big group they'll think we are a HUGE fish with lots of legs…that tastes really bad.

  5. No GOOD says:

    Julie G, Got the APP and I also approve this one. The timer option is better. I like the RSS FED but is there a way to make the current wod this site and not CF main? I forgot to say welcome to Cindy and Bill, I have seen you two in the gym so much in the last 3 weeks I forgot you WERE newbees!

  6. Thomas says:

    Welcome to the family Bill and Cindy! Can't wait to see everybody killin it on the beach tonight, and putting on one hell of a show for all the tourist eating at Oceanic! Must make them feel great about cramming down hush puppies and other fried treats(No offense to the hush puppie lady and you know who you are)

  7. Sensei says:

    I killed a group of angry pirates on my way to Harris Teeter the other day, Then I picked the Capt'n Crunch off the shelf! BOO YAH! ….better watch those angry pirates…they'll get ya right when you're not lookin!

  8. Jill P says:

    Thanks Husband 🙁
    I like to start things on my own until I master a skill, then can try and slowly increase effort..No such luck with hubby here..
    Now more importantly- where are the $1 taco's????

  9. Shawn K says:

    Just remember, paleo diet dictates that you be able to kill it or pick it… so keep an eye out for that herd of wild burritos or a nice taco tree (I hear they're both in season)

  10. ilario says:

    T., in keeping with the CFW mantra, "want more", we had a WOD today of run 4 miles. Okay, well to kick it up I created "Michael Myers"-the psycho form the Halloween movie franchise ("Michael" is 3 rounds of Run 800 meters, 50 Back Extensions, 50 Sit-ups). So "Michael Myers" is:
    4 rounds of run 1 mile, 50 Back Extensions, 50 Sit-ups. I've never made up so many reasons to quit in my life…43:11, ouch. And now that Jill is a runner, we should do it on her birthday of August 12!
    -2010 Baby!

  11. taylor says:

    Micheal Myers looks awesome! Isn't it funny how stuff like that LOOKS cool, till you start doing it. Then you wonder, WHAT THE HELL WAS I THINKING!!!? Thats awesome. Im not a runner; but hey, learning from Jill, if your a CFer, you can do anything. So where are the tacos?!! Is there a Margarita tree next to them?!

  12. t. says:

    Ilario, Jill also learned to box jump w/out that double bounce thing. It's a hard thing to "unlearn"! Just a dip, drive, and high knees… of course after I turned my back she went back to her way! Busted her. All you Oly class member… awesome improvements/performance so far.

  13. Jill P says:

    see you guys tonight (on a blanket, catching rays and relaxing, maybe raising a hand to sip a drink) if my kids allow

  14. ChrisJ says:

    Happy belated, Fitz. I'm traveling this week so a bit tardy with the well wishes. I wouldn't have finished Friday's WOD w/o you and Aaron pushing me. Big thanks.