Friday, May 16th, 2008
WOD
15-12-9 reps of:
155 lb. hang power cleans
muscle-ups
(If you cannot perform a muscleup,
sub 2 foot-assisted muscle-up
transitions for each muscle-up)
*post time to comments
A classic picture of the aftermath of a disastrous CFSD torture session... You rock Matt Compton! Nice PR on your deadlift today! A whopping 459lbs! Yeah baby!
Many Congratulations to Coryna & Josh!
Friday Afternoon WOD: something like "double date with two crossfit ladies" (or more appropriately the date from hell)...3 rounds for time, 400m run, 21 1.5 pood KB swings, 15 95# Thrusters, 12 pull-ups; time, 19:04. Great to work out with CJ, Calvin and Rachel, they really pushed me.
Posted by: JakeE | May 18, 2008 at 11:55 AM
Sounds like lots of good news for my fellow CrossFitters.
Coryna, congratulations girl - we will definitely have to go out to celebrate.
Chris, you made my day. Those are huge gains and only a glimpse of what is to come if you stick with it. Nice work.
Posted by: Dani | May 16, 2008 at 05:58 PM
Whoa...Congrats C-note and Josh, I just saw them like 5 hours ago,..but I'm always the last to hear the news.
Great work Chris...keep working on those other CPOs to get outta the "goat locker" and in the gym!
Posted by: Aush | May 16, 2008 at 04:47 PM
Chris, that was a remarkable improovement! Im proud of you brother! Kepp on pushing like you do and you will continue to benefit from crossfit. We are glad that you are part of the team!
C-Note congrats my love ...You really made me proud today by adding that extra weight today on your hang cleans!
Posted by: Rach | May 16, 2008 at 03:31 PM
Thanks Ron and Trish! My apologies for the extra-large, rambling post. I was pretty wired and excitable this morning.
Posted by: Chris Freischlag | May 16, 2008 at 02:53 PM
19:40 as Rx'd
Chris - Congrats on the improvement!
Posted by: Ron | May 16, 2008 at 01:47 PM
Congrats on your engagement C-Note!
Chris - Nice job...keep up the good work!
Posted by: Trish | May 16, 2008 at 12:02 PM
Just had to share this cuz I am so fired up and grateful to all my friends at CFSD!
This morning I had my first Navy PT test since joining CrossFit. Although I didn't necessarily crush it, I thought the difference between last November's PT test and today's was pretty remarkable:
2 min max push-up went from 55 to 75
2 min max sit-up went from 67 to 90
1.5 mile run went from 14:10 to 11:01
Besides the scores, I noticed that my form was much stricter and my energy level was pretty high throughout. The Navy gives that an "Excellent High" for 36 yrs old. ("Outstanding High" is the top score, but I'll take what I got.... this time).
I wanted to share this because I truly believe that the improvement was a direct reflection of the tangible and superior effects of CrossFittin'. I can't say enough about the admiration and respect I have for the coaches and fellow members at CFSD. You all make everyone feel so welcome and still manage to push each person beyond their perceived limit.
CJ / Dani, there's hope! Soon enough, I won't look like I am chasing bees or fighting ghosts when attempting to clean and jerk...or snatch...or squat...or KBS..or warm up.
Nate and I missed the 0600 crew a couple times this week due to Nate's flying sked.
Thanks to Snax, Aush, Rachel and Adam for keeping us from snapping ourselves in half at a few of the 1200 sessions. Thanks again for the encouragement guys!!
Posted by: Chris Freischlag | May 16, 2008 at 10:33 AM
The 6 a.m. crew was rockin' again this morning. This is a TOUGH WOD, but everyone gutted it out to completion. I don't recall times, but just finishing this WOD is an accomplishment in and of itself.
A big thank you to Jeremy Thiel and Lisa, who joined us this morning from Austin, Texas - where Jeremy runs CrossFit Central. Jeremy is a beast of an athlete with a real shot at making some waves at CF Games this year, and from the looks of it this morning, Lisa is right there with him. Thanks for stopping by!
Posted by: CJ Martin | May 16, 2008 at 09:41 AM
A HUGE congratulations to Coryna and Josh on your engagement, two of the most amazing people I know, my life is better with you two in it. I am so happy for you! And to think it all started on a Saturday workout at xfit...awwwww.
A Pizzle.
(And yes, Coryna, I am aware the above is grammatically incorrect. :) )
Posted by: alihawks | May 15, 2008 at 09:54 PM
That picture is awesome!
Posted by: Justin | May 15, 2008 at 09:13 PM
GREAT photo, on the black background its just CrossFitastic.
Butt Wink Out!
Posted by: Butt Wink Wayne | May 15, 2008 at 07:57 PM