Tuesday November 25, 2008
STILL HAVE SPOTS AVAILABLE FOR THE DECEMBER BOOT CAMP!!! REGISTER ASAP TO SAVE YOUR SPACE!!
WOD
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
NEW WOD for CFSD..... Move 2000 Garage Gym Medicine Balls (10,15 & 20LBS) from truck to storage area for time. 7 guys did it in about 4 hours.
Thank you guys again for the encouragement!
I have to admit, I was getting every bit of reps out of those Navy push ups and sit ups! After CF style "chest-to-the deck push ups" and Ab Mat sit ups, it was a walk in the park.
The run was the great equalizer. You can't come up short on the ROM running down the Strand against a clock! That last 1/4 mile was pretty painful, but all I kept thinking about was how bad Helen and Fran hurt last week and then I sped up!
"Easy Day," right JP?
HOOYAH CFSD!!
Posted by: Chris CFSD | November 25, 2008 at 06:08 PM
BC,
What an awesome way to finish! You are a perfect example of what crossfit is and should always represent. CFSD is so lucky to have a class act like yoruself as a member. Inspiration comes from many sources and you and your achievements are definitely inspiring. Great work.
POS
Posted by: POS | November 25, 2008 at 05:17 PM
Great job, Chris!
After a 20 year career in the Navy, you could easily rest on your laurels and no one would question you. But you're not riding off into the sunset just yet! Even as your retirement nears, you're at the top of your game (in more ways than one.) I'm so proud of you! Your hard work is paying off. Now, go knock out another 20 year career! ;-)
Freischlags love CrossFit!
Posted by: Jillianne (Mrs. BC) | November 25, 2008 at 01:48 PM
check out this box jump
http://vimeo.com/2278390
Posted by: slinkywebo | November 25, 2008 at 01:16 PM
BC,
Your improvements are truly incredible my man!
That run time is rad!
Congrats on finishing at the top, must be an amazing feeling.
Need to get you in at 9:00 am again (or me at 6:00 am) so that we can have another face off like we did on Helen. I really enjoyed that and it pushed me to the max!
Wink out
Posted by: Wink | November 25, 2008 at 12:13 PM
BC,
That is Awesome!!! I'm glad you shared that with everybody. I can tell people how great Crossfit is till I am blue in the face, but when you here it from a client at CFSD it really means so much more.
Because of this I might start a testomonials page for people who are interested in Crossfit to look at.
Keep up the good work BC! Your a rare breed.
I am soooo FIRED UP NOW!!!
Posted by: JP | November 25, 2008 at 11:02 AM
Damn! that's some pretty impressive improvements. Congrats!
Better be careful they might not let you go
Posted by: sean | November 25, 2008 at 10:40 AM
BC, you are a rock star! Nice job!!!
Posted by: Trish | November 25, 2008 at 10:30 AM
CFSD Crew,
Today, I am fired up about CF! I took my very last Navy Physical Readiness Assessment (PFA) this morning.
This was my second PFA since I began seriously CrossFitting. Compared to November 2007, May 2008 and this morning:
Max push-ups in 2 minutes:
Nov 2007 -55, May 2008 -75, Nov 2008 -81
Max sit ups in 2 minutes:
Nov 2007 -67, May 2008 -90, Nov 2008 -90
1.5 mile run:
Nov 2007 -14:01, May 2008 -11:01, Nov 2008 -10:23
(I haven’t run that fast since Helicopter Rescue Swimmer School).
Keep in mind that I have not "practiced" the PFA at all in between cycles. Just been hittin' the WODs. This is a testmament to the fact that the CF method produces results, regardless of the random tasking assigned.
At 37 years old, that gives me my first ever score of "Oustanding" on the PFA. That's how I'll end my fitness level after 20 years in the Navy.....CF style!
I'd like to express the same sentiments that I posted after the PFA on 16 May 2008.
"I wanted to share this because I truly believe that the improvement was a direct reflection of the tangible and superior effects of CrossFitting. 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".
BC
Posted by: Chris Freischlag | November 25, 2008 at 09:39 AM