Happy Birthday to Ian today!
Congratulations to everyone for finishing up the nutrition challenge! Please send in your stats!
Congratulations to our very own (First Team All Star) Murphie Chappell and her team Carolina Phoenix for winning the IWFL Championship this past weekend!
WOD 08 05 13
A1. BS (1×6@ 70%, 1×6@80%, 1×3@90%, 1×2@95%)
A2. Strict Pullup (4 sets for max total reps). +Wt if you hit >30 total last week.
B. 3 Rounds for max reps [Rest in brackets]:
30 sec ME Row for distance [R:30]
30 sec ME OT-Box Burpees (24″/20″) (full ext. not required on box), [R:30]
30 sec KTE [R:30]
30 sec ME Slamballs (30/20), [R:30]
Post times, loads, and comments.
08 05 13
Happy Birthday, Ian…
Congrats Murph – when is the endorsement deal coming?
Worked out at CrossFit Emerald Isle today – MetCon was deceptively challenging:
4 Rounds
15 Front Squat(135-M/95-F)
20 Toes-to-bar
400m Run
I think I finished around 23ish… I was gassed from the last two runs we’ve had..
Soooo…does that mean that you are currently in Ireland??
Congrats Murph and Happy Birthday Ian!!
A. 1@140#
B. 6 w/red, 13 with red+purple
C. 423m, 16, 19, 40
A1: 250#
A2: 21 pullups
B: 450m row, 13, 29, 44
Happy birthday Ian!
Congratulations Murph!!
A1. 110#
A2. 12 w/red band
B. 339, 15, 20, 37
Happy birthday Ian! I hope you’re eating cake 🙂
And Murph is da BOM! 🙂
A1. 135#. Got some knee sleeves and it made a world of difference on the knees. Was actually able to squat again after a good warm up on the ol’ hip. Didn’t get to 95%, but man it felt good to get close.
A2. 6. Still tired from all the pull up fun over the weekend I guess.
B. 351, 15, 19, 47. At sh*t on a 20″ box, almost twice, but I powered through. Right in front of the newbies waiting for Elements too 😛 Class!!
Also, I’d just like to mention just what an amazingly awesome membership we have. Everyone is so genuine and nice, I really look forward to coming every day. And it’s all too easy to sit around after the WOD and BS.
So thanks everyone for being awesome 😉 It really makes a difference in my day.
Congrats Murph & Happy Birthday Ian!
Thanks everyone!
479m, 24, 29, 40
so happy to of gotten do lift today! first time in a few weeks…
A.185
B.24
C.408,18,35ish,55
…35 is a lie, probably more like 28ish…not that anyone really cares 😛
Thank you!! Thanks for all the support this season!!