Mike,

is this a "for time" WOD?

-marc

No. Consider the % to be a guideline. If you feel comfortable playing with heavier percentages, by all means, experiment. I wanted to make this more of a power focused day. Accordingly I want you to rest at least 3 minutes between sets (not exercises). I'm happy to clarify further, don't hesitate to holler back at me.

65,85,95,95,95,105,115.120.

plus 95x15 afterwards

no more scaled frans for me.

135,140,145,150,155,160,155,155 / Pullups as Rx'd

Holy Cow! 13 Folks did the WOD today. Awesome! Hope everybody had a positive experience. Looking forward to continuing to help grow the CrossFit community! Thank you everybody. We WILL add gear as numbers dictate and we will continue to refine and formalize our time of day for WOD's. Stay tuned, this is going to be fun!

did 'get built' get stung? cuz it's swole!! it was good seeing all the new faces today. we'll have an athlete list going all the way down the page before you know it.

105,110,115,120,125,130,135,140(2)

plus 95x10 afterwards...

150, 160, 165, 165, 160, 160, 165, 170, 21x95

Pull ups as rx'd.

First official workout in the box. Awesome. If I can get past the fear of tripping backwards over a medicine ball and dropping a loaded bar on my head I may be able to push some weight around. I'm hooked.

Ryan--
Welcome! I am glad you enjoyed the workout and look forward to more with you. I was talking with Mike about today's WOD and said I was going to try to go to the Y to do it. The only problem is, I haven't ever 'thrusted' 70% of my BW and was afraid to try it at the Y, where bailing is almost impossible, and if you do pull it off you get stares from everyone else. We think the fact that you can drop weights at GBC is a huge benefit in itself.

Again, welcome. Happy CrossFitting!

65,85,95,95,95,105,115.120. & pullups as Rx'd ~ was good day brodog

65,85,95,95,95,105,115,95. & pullups as Rx'd ~ was good day brodog

First WoD at the new place. Love the group atmosphere
95 95 95 115 95 95 95 115 115 L Pullups as rx'd
Great tips from Mike and Daniel for much improved form:
Adjustments to foot position on mat & hand position on bar - makes more power
That alone made the evening worthwhile - Thanks guys!
Felt too brief so I went to the Y for workout + run...but...

Today my knees and shoulders are telling me to stay away from anything that doesn't recline. I'll need tonight to recover so I'll be ready for Wednesday
My mind doesn't seem to understand yet that body is getting OLDER...

did this WOD last night (tuesday).
limited wts at home (i know i need to join the gym)
had to tape 8lb hand wts to the bar to get 70%bw.

126lbs x 8 sets of 3.
then 8 sets of 5 L-pull-ups with 5 knees to elbows.

-marc