WOD 2/20/09

REST DAY!!

This was a tough week for those following CFC Site programming. Some of our clients are still in the mix with it, so it’s not letting up for them!

This was also a very cool week to see some growth in our gym with the addition of several new clients, some great head to head competition, and some PR’s being set by everyone!

We welcomed not only Scott, Sky and Brooke O. to the box, but also had Janice, Jon and Kim R. come in to work with us. All of our new folks have some serious potential and drive and all will do very well. Jon and Kim are serious athletes – they are no joke competitors and have some incredible natural skills. Kim jumped on the pull up bar and did a set of 10 beautiful kipping pull ups like she has done them everyday for the past year. A strong gymnastics background will do that I guess. Jon also had no issues with pull ups and even banged out 2 muscle ups after being given 5 minutes of instruction!..Freakin’ firemen…. I am not so sure that they both aren’t a couple spies from another CrossFit affiliate or upcoming CF Games competitors….Keep your eye on these two! Everyone in the morning session, as well as Allison and I, were blown away.

We put the entire group through “Helen” with Scott S. and Deb alongside them. It was all out the whole way for each person. Kim and Jon literally went head to head with great swings and pull ups with Kim edging him out by a second. Scott went up to RX’d KB swings and put up a smokin’ time for the first RX, and Deb did the entire first round of full, legit pull ups and then PR’d Helen by 3 minutes!

Our afternoon group also had a kick ass workout – AMRAP 15 minutes of the CrossFit Warm-Up. Aaron scaled up to 65 Lb OH Lunges and 95 Lb OHS and Presses – it was a crusher! Athena went up to MedBall OH Lunges and 45 Lb presses and did one helluva job! Janice was in for her first full session and put forth a great effort despite some sore quads – She’ll do well I am sure of it!

Thanks to our clients for their support. We appreciate it. We also want to say thanks to our brothers at CrossFit East Sac, who have been supporters of us since Day 1. There is no competition between CF Affiliates for business and we are more like a family then cross-town rival gyms. That is the beauty of the CF Community – we share ideas, successes, failures, and clients! If you are in the area of CFES, by all means stop in and get some good training from Travis, Chris and Justin.  

We will see you in the next evolution!

Deb killing the pull ups - Those are legit, no box, no jump pull ups!
Deb killing the pull ups - Those are legit, no box, no jump pull ups!
Deb swinging her way to a new PR in Helen!
Deb swinging her way to a new PR in Helen!
Kim and Jon - Head to head. This is how the entier WOD went!
Kim and Jon - Head to head. This is how the entire WOD went!
Jon and Kim during the Pull Ups
Jon and Kim during the Pull Ups
Scott - going RX'd with the 55 Lb KB!
Scott - going RX'd with the 55 Lb KB!
Allison - PR with 5x5 Thrusters at 110 Lbs!
Allison - PR with 5x5 Thrusters at 110 Lbs!
Sisters at work - Steph rows and Allison Kips.
Sisters at work - Steph rows and Allison Kips.
Ouch! Yes, you will see this WOD coming up real soon!
Ouch! Yes, you will see this WOD coming up real soon!

3 thoughts on “WOD 2/20/09

  1. Scott Shaughnessy

    Well, this was the time doing Helen for me and first day at 55lbs swings. It was another painful workout, I tried to keep up with John however, he was on another level. I ended up at 11:57. I def need to step it up next time.

  2. Scott Shaughnessy

    On 2/20 we did the crossfit warmup “AMRAP” in 15 mins of 10 reps of each exercise; 45lbs OVH lunges, 45lbs OVH squats, 45lbs (3) press,(3) push press and (4) push jerk, back ext.,situps, pullups, and pushups. I was moving pretty good, I ended doing 6 full rounds and got finished with the OVH squats. Ofcourse Kim blasted through 7 rounds, I was about 2-3 exercises behind john. Sky and Brooke were crusin too. “Go hoses”! I noticed that in the afternoon class, Aaron killed it with 65lbs-95lbs where we did 45lbs. What a beast.

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