I Am CrossFit W.O.D….July 2, 2012
Posted by Webby in W.O.D. | 31 comments
Core WOD
then
“Twin Flintlocks”
Partner WOD
3 Rounds
90 Seconds Deadlift Rx 205/95 RTG 245/135
90 Seconds Rest
90 Seconds Russian KB Swings Rx 24/16kg RTG 32/24kg
90 Seconds Rest
Post total reps to comments. Hint: Make sure you reach 175.
Members: Please note Eastside at IACF will be closed Monday and re-open Tuesday at 4:00PM
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Goal: 175! I did 85KB (10) 45DL (65). = 130 Total. Not too bad for my first time doing this. I’m proud of myself.
377 reps with partner
Dead lifts 28,31,30 started 75 scaled further down to 65
Kb 40,36,31
399 with partner.
I’m pretty excited to WOD tonight….looks like a great workout.
what is eastside?
its the opposite of West side. lol. J/kiddin. I dont know.
The East Side is the other end of the gym in which members have all the equipment and free range to work on strength, skills, and even WOD. It is a 5,000 sq. ft crossfitter’s playground that only our box has in all of Miami. Brag about it!
200 reps RX by myself. Total of 355 with my partner.
MADE IT!
What box is Red Sonia from? I want a transfer!
Wow!! Great workout!! Great job to my partner Suzy!! ;0)
WOW, FANTASTIC work out today. LOOOOOOOVED it!
Where is DANNY!!! COME BACK!!!!!!!!!!!!!!!!!!!
223 RX by myself.. great core wod/wod today!
220 rx myself felt good!
189 reps 16kg KB, 165# DL.
208 reps rx.forgot my partners reps but we killed it. Thx Lenny!
181 with 95lb DL and 25lb KB.
Great job,
That is a good deal of weight to move and you finished!!
Congrats!!! ^_^
Excellent workout today at the 5pm class.
I finished the WOD.
Still using light weight, barely finished but I DID finish without penalty.
Total weight for the dead lift was 75 lbs.
KB was 8kilos I think.
did 30dl/40kb 30dl/30kb 30dl/ 30kb thats a total of 190 for me.
While I am trying to take it slow, this will be my last week at this weight. Next week If I do dead lifts they will be at 95lbs. as will any snatch and jerks.
I think Im finally starting to get the hang of the bar, and can go up a 10 lbs plate on each side without serious risk of injury.
Also going to up my KB to whatever the next one is after 8, mabye 12? I dont know how those go, I ll have to check em out before class.
~I dont want to go to far to fast and get hurt and be unable to workout, rather take it slow and steady. Pushing myself wisely rather than trying to catch up with anyone else.
I will eventually get to the higher weights, I think it is important not to expect instant results, as long as each day takes everything Ive got and I rest and eat properly my body will respond.
I feel great today, even after the workout, I feel like I am starting to get used to the physical activity. and I am looking forward to tomorrows WOD.
Things to work on over the next few weeks, general flexibility, Im having a hard time stretching out some of the moves for the cool downs. especially the ones that involve hip flexing or catchers position where you got to land with your heals on the ground. I seem to keep landing on my toes and its very tight when I try to go on my heals. Definitely something to work on.
Thanks to the instructors, they were all very encouraging today.
See everyone tomorrow!!
Sincerely,
Ron Lambert
Ron, you are truly doing this the right way. Going at an even smooth pace is perfect. Too many people get caught up in the crossfit mentality of going too hard and too fast. Go at whatever pace you feel comfortable at and are safe at. When you think about moving up in weight, please make sure that you feel secure about the weight and even have a trainer there to help you out. We got plenty of them to be right there supporting you and making sure your technique is as good as it can get.
Thanks so much for your feedback Ron. See you tomorrow!
65LB DL and 24LB KB (194 reps)
252 reps 35lbs lb/125 lbs deadlift….418 with partner
DL 90 lbs KB the Red one, I forget how much weight that is. 251 Personal reps. I made that wod my b*tch
178 reps RX
235 total reps.. 467 with partner!!
75lbs deadlift and 35 kettle ball.. Great wod!!
236 reps
195 reps @RX weight! Felt great! My partner did exactly 195 as well so we killed the WOD @ 390!!!
great instructors great positive vibe great box to be at 
only been at this box for a couple weeks but I feel its a perfect fit 
thanks IAC!
214 rx
**anon was on oops
10′s on each side of the press. Lighter on the kettlebell. 150 reps = 50 burpees.
I did 184 total. KB 15lb & 65 lb deadlift. With my partner we did a total of 390!!! Great job
236 Reps. 65lb deadlifts/25lb KB… Not such a heavy weight, but i’m really sore, so I’m assuming it worked