Before leaving for vacation last week, I made note of the goals that had been checked off on the board, so all of you achievers could get proper dap for your achievements. Here’s the list of the July accomplishments. If you belong on this list, but I missed you, please post to comments.
- Adie “80″ Sprague overhead squatted 55kg.
- Caroline C. improved in all areas on the Army test. Her goal was to max out her score, but improvement in all areas is certainly notable. You can read a bit more about it in the comments here.
- Elliot got 3 muscle-ups
- Jen W. worked on her consistency with one of the most important parts of any training program, showing up. She made it in for at least 3 workouts a week every week in July.
- Jerilyn learned to climb rope.
- PM Joe B. completed an unbroken set of 15 pull-ups.
- Laura E. got her first kipping pull-up.
- Laurel strung double-unders together.
- It wasn’t checked off on the board yet, but I heard from David H., and it deserves mentioning that Jen “Bacon” Kinshaw is RX’ing boot camp.
Nice long list this month, and that’s what we all like to see. Congratulations to all on setting goals, putting in the work, and accomplishing them. If you’ve got a goal for August, put it on the board!
August 8, 2012
Mary
AMRAP 20:
5 Handstand Push-ups
10 Pistols, alternating
15 Pull-ups
Compare to 120330
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Jen W. actually hit 4x every week..above and beyond! Pretty proud of my lady.
Awesome job, everyone!
Pumped to hit the August goals now :)
Great job to everyone in July!
Mary
March 2012: 8+5 w/a red plate for pistols
August 2012: 7 Rx
Pistols took a while, but glad to get them Rx. My butt is sore already. Awesome job by the 6am!
Congrats everyone in July! I continue to be amazed by the level of athletic ability at this box :)
Mary:
5+1- graduated from 2 ab mats to 1 plus a 5kg plate for HSPUs (thanks Erika for encouraging me to try this). My right tricep is crying.
I need a sandwich.
with coffee please
That was the best thing that has ever happened before starting the clock.
Mary: 5+20 2 abmats, a green box with a 10kg plate, and blue and red banded pull-ups. I should have scaled down to one abmat and a 5 kg plate. Oh well, next time!
Thanks Coach Mandy and good job 7 am (aka, Scott RUMBLE)!!
no Mary today- my triceps are still fried from Monday.
Fun alternative WOD to post created by Erika in case you need a minimal arm day:
20 min AMRAP
200 m row
10 pistols
30 double-unders
Mary: 5+20 2 abmats, a green box with a 10kg plate, and blue and red banded pull-ups. I should have scaled down to one abmat and a 5 kg plate. Oh well, next time!
Thanks Coach Mandy and good job 7 am (aka, Scott RUMBLE)!!
-Rachel CHEERnick
Mary: 7 + 5 rx
felt sore before the workout even started so didnt want to psych myself out and look up my old score to try and beat it but i was pleasantly surprised to see that I improved from 4 rounds to 7 + 5. go crossfit.
Get it mandy!
wow! That is impressive improvement!
That’s awesome!!!
Mary – 4 even
- Negatives instead of HSPU, getting stronger
- Scaled the pistols holding the rack. First time ever attempting a pistol. Tried to get low with a little assistance getting out of the bottom and a lot of assistance for balance.
- Got 10 pull-ups unbroken for a PR. Lots of progress in the last 7.5 months. Thank you CFF!
Mary: 6+5 (3 ab mats, 20″ box, Rx pull-ups)
*Gotta check my 2011 score later*
Lost some skin on this one :-/
Weirdly my left leg is MUCH better at pistols than my right. Go figure. Gotta even that out, cuz a 20″ box was too easy for my left leg and almost too hard for my right.
Pull-ups felt good despite the rips. HSPU … well, lets just say I need shorter arms ^_^
Turns out I’ve never done Mary before. First time for everything!
*Not intentionally comment-whoring this blog post!*
Mary: heavily scaled 6 + 4
HSPU’s w/1 abmat for 2 rounds then 1 abmat plus red 2.5kg plate
Pistols with 5kg plate under heel and holding the rack for left leg (weak leg)
Subbed KB swings for pulllups (shoulder again)
all of the equated to a very, very humbling day…
Guys, I miss you. I saw a wall and was tempted to do a handstand push up in my heels. Don’t ask me how many cookies I’ve eaten. Keep up the great WODing!
Mary: 7 + 23 RX
7 + 20 RX on 3/29/12
6 + 17 RX the first time I did this workout.
I was hoping for 8, but pull-ups still are an issue.
Mary–
October2011- 9 rounds with 2 abmats then moving to 1 abmat
August2012- 10 + 18 Rx
as Mandy put it… go crossfit!
GET IT LOVE
Today is my one year CFF birthday, and I was psyched to see this workout. The first time I did it in October, it was ugly. Like one of my ugliest workouts ever. I clearly remember laying facedown on the mat, thinking, “Joe wouldn’t have let me get into this mess if he thought it would actually kill me. So I guess I’ll start another wall climb?” I’ve had this thought more than once since then.
October 2011: 5 rounds + 22. I started out scaling HSPUs to wall climbs, but they were so rough that Joe scaled me down further to dumbbell presses mid-WOD. 20″ box for the pistols, and I had to swim my way back up after every single rep. Green band for the pull ups.
August 2012: 7 rounds + 2. HSPUs with two abmats, pistols scaled to two stacked agro boxes, pull ups with one red band. I MEAN WHOA.
Back in October, I didn’t think HSPUs were something I would EVER be able to do. I thought maybe some day I would be able to do semi-decent wall climbs, but HSPUs were way beyond the realm of possibility. Same thing with rope climbs, doubleunders, and straightening out my front leg during World’s Greatest. SKILLS, YOU GUYS. And I was the kid who tried to skip school literally every Tuesday and Thursday from first through eighth grade because I hated gym class so much.
Enough bragging. I’ll see you tomorrow.
I’m totally impressed! Get it!! :)
Happy Crossfit birthday! That is amazing improvement… beast!! So awesome to surprise yourself…
Ugh… Mary – 3 bodyweight movements. And I have a lot of bodyweight. This was not a fun one for me, but I tried to bring down the scaling from last time.
3+2. HSPU to abmat and 5kg plate. Pistols to agro box, 20kg plate, and abmat