Mere gets her first bar muscle up!

Back Squat  5 – 5 – 5 – 5
For time…
10 sumo deadlift high pull (95lbs – M / 65lbs-F)
10 deadlift (95 / 65)
10 knees to elbow
10 push press (95 / 65)
10 thruster (95 / 65)
10 push up
10 box jump (24"- all)
10 pull up
10 (per leg) walking lunge
10 sandbag half moons (30lbs bag – all)
10 sandbag cleans (30lbs bag – all)

0 thoughts on “Posted: 8/21/2009

  1. No GOOD says:

    Cfw and dr m thanks fr the time this evening. I am looking forward to getting I. There next week and see if he can help this old Marine out. How fun was the play ground session tonight. Big ups to Mere for her first muscle up on the bar!!!! Triple T use that man fro it will get you over the bar. I can't wait for tomorow!

  2. JU says:

    Mere you are too funny. I will give you a hug tomorrow and to anyone else that needs it. Thank you so much to all that attended last night’s seminar. It was full of great information.

  3. Don O says:

    I have to give a big shout out to the early morning crew for a great week, thanks for the warm reception. I have to say that you guys have grown, your crew is huge. You also kick some behind. Alright mid-morning we need to step it up. Thanks again for having me…..Don O

  4. KC says:

    I'm not a frequent poster but something that Clint wrote yesterday just got under my skin. Clint mentioned the nice hot breakfast prepared after the early morning WOD's back in the day. I must know, who made the best protein pancakes? I think I did but I'm biased.

  5. Jen S says:

    Okay I normally wouldn't promote on here but Julie is making me soo….
    Prima is having an event this evening from 6-9. Check out We will be doing $10 spray tans and $1 a minute chair massage, 15 min massages on the table for $20, mini facials for $20 and mini manicures for $10! Botox and fillers will also be aflowin…along with wine and cheese. Come have a glass and get pampered for next to nothing!!! Hope to see you all there!!!

  6. Sensei says:

    Hey Coaches! Fight Gone Bad IV is this September 26th. The benefit for the wounded warrior project. Last year CF Coastal did it, are they doing it again? should we look into it? Just wonderin! I do love me some FGB!

  7. No GOOD says:

    WOO HOO Morning Crew, I love these type of WOD's. FGB, lets do it! I say lets add paint ball to it. Meaning that if you stop moving before the rest you get shot, and I think getting shot inbetween round is good too! HA, kick it up! Taylor and I are going to the 7 showing of inglorious bastards at mayfare if anyone is interested. Got our tickets on FANDANGO. Sensei is hitting the 1025 show. text and we can meet at the hound for a paleo coctail.

  8. No GOOD says:

    Tasers may have too much CNS (Centeral Nervous System) Override and create an injury of falling on the box or a wallball to the face. Paint ball will only mess up the gym if the persone shoting misses then they clean up their porrly aimed shots, besides whats a little paint in the gym, its no different than the magic chalk dust ha!

  9. Scott S says:

    RNG- love the idea of paint ball hits for anyone who stops, but it might mess up the gym. how about tasers on a low setting? Or, maybe t can train Viggo to nip slackers on the rear?

  10. Shawn K says:

    KC, I wake every morning simply hoping to once again taste that glorious breakfast cake of days-gone-by. Who knows if it was the pecans, cinnamon, pixie dust, or just the love by which they were made, but you did set the bar and are the reigning champ. (until Julie decides to break the griddle back out… then she'll get my vote)

  11. Chris says:

    KC you get my vote, I can taste those Protein Pecan Pancakes now! But t did make a great sundried tomatoes omlette. Julie wheres that griddle?

  12. steve says:

    dont forget everyone stoping by chiropractor mcgraws place salon o2 is right next door,stop in for a crossfit cut,thanks.prima started it!

  13. No GOOD says:

    Ok so I am a "CLICKER" on the mouse, and I guess I double clicked something and I have already purchased 2 extra tickets for the 7 shoing of IB. text me if you want them 910 508 8989

  14. DC says:

    HMMM I think I had the vote for the BEST Pancakes until shawn tried to flip them.. lol.. and great job mere, also a huge congrats to Amy who back squated 200 lbs today. as well as Paula who did 105 NEW PRS

  15. ilario says:

    Way to crush it Meredith! Takes lots of courage after that fall you had to be up that high. You are a star. Hey CFW family, I’ve been out here representing CFW on the Left Coast and I have good news: Our box rocks! I trained at Valley CrossFit and CrossFit LA and both are mature innovative programs that produced multiple athletes who placed highly at the games. The athletes and coaches were all really cool, but…our gang is truly special. And I can’t wait to get back! Its really worth it to make an effort to train at another gym. You learn new tricks and techniques and you appreciate what we have here. We’re blessed. PS, No Good! You’re a beast! I wanted to see Inglorious with you, but Taylor's hogging my movie buddy and I won’t be back until midnight…any takers for Saturday night? -2010 Baby!

  16. t. says:

    I know this bolstering of KC's breakfast cakes is just a twisted conspiracy to get me to get the pancakes bfast (POST WORKOUT NUTRITION) going again.

  17. KC says:

    I'd like to say thanks to the morning crew for what appears to be all the votes in my favor. The others as weak as they were did make for a great competition for second place. Snoogins'

  18. clint says:

    My vote is for an all pancake cook-off. WE could do it on a saturday morning…that would ROCK…bring KC in from the bushes for the Title Bout!!

  19. Cindy says:

    THANK YOU so much Taylor for helping me out with snatches along with Darren,Julie and Dawn. I sincerely appreciate all your help. You all are the best and the people at CrossFit are what keeps me coming back everyday! 🙂

  20. maria says:

    Tony or whoever else wants to chime in… With wods like today, do you want us to work up to a heavy weight and hold it for 4 sets of 5 (what the AM crew did today) or do we work up to a 5 rep max on the last set? I'm sure both are beneficial but we want to know wha "el Jefe" has in mind!

  21. peter says:

    okay, i've been mia for awhile but i have to put my 2cents in about the best pancakes at CFW. The reason I commited myself to CFW was because of KC's pancakes. There I said it.
    Hopin to get back in there soon, they've got me workin nights and i'm all f'd up. see ya'll soon.

  22. mere says:

    for those that aren't aware matt had knee surgery today- everything went great & he's now back at home bicep curling soup cans! julie, ron, daniel, fitz, thomas, tawney, debbie (hope i covered everyone)- the playground session/pissing contest last night was lots of fun!…figured it was my turn to give the muscle up a try- wasn't expecting to actually get it! thanks family for the comments today! as for the pancakes, apparently i didn't join in on the morning crew early enough- sadness. tracy, maura, tawney (hope i'm not butchering the spelling of your name!)- good luck on the mock tri tomorrow… i'll let y'all know first thing in the AM whether I can make it or not- gotta see how the boy's coming along.