10.07.2009-Wednesday-Day 3

happy birthday matt!!

happy birthday matt!!

Happy Birthday Matt!
This is going to be a TOUGH one – especially after the soreness from days 1 & 2.
Thanks goodness tomorrow is a rest day and Matt is such a young kid!

Happy Birthday Matt!
This is going to be a TOUGH one – especially after the soreness from days 1 & 2.
Thanks goodness tomorrow is a rest day and Matt is such a young kid!

Happy Birthday Matt!
This is going to be a TOUGH one – especially after the soreness from days 1 & 2.
Thanks goodness tomorrow is a rest day and Matt is such a young kid!

Burpee Diagram by CrossFit Breakaway
http://breakawaysportcf.com/blog/friday-091002/

Burpee Diagram by CrossFit Breakaway
http://breakawaysportcf.com/blog/friday-091002/

ps what are hurdle burpees?

ps what are hurdle burpees?

ps what are hurdle burpees?

I don’t think I ever struggled this much with a b-day WOD before…or looked forward to the burpee hurdles so much!
If only Matt was turning 15 – this would have been more enjoyable.
Good way to challenge our strength and more importantly our mental toughness.
You will love this one, Matt!
Randy and Melanie-
Enjoy your wedding WOD!

I don’t think I ever struggled this much with a b-day WOD before…or looked forward to the burpee hurdles so much!
If only Matt was turning 15 – this would have been more enjoyable.
Good way to challenge our strength and more importantly our mental toughness.
You will love this one, Matt!
Randy and Melanie-
Enjoy your wedding WOD!

Happy Birthday Matt!!
Congratulations Randy & Melanie!!

Happy Birthday Matt!!
Congratulations Randy & Melanie!!

Happy Birthday Matt!!
Congratulations Randy & Melanie!!

Maria
hurdle burpees are simply doing a burpee next to your barbell, and then jumping over the barbell instead of straight up.
The burpee is not complete until you jump over the barbell, so on rep 9 you must jump the barbell before starting thrusters.

Maria
hurdle burpees are simply doing a burpee next to your barbell, and then jumping over the barbell instead of straight up.
The burpee is not complete until you jump over the barbell, so on rep 9 you must jump the barbell before starting thrusters.

Happy Birthday Matt!
Congrats Randy & Melanie!
Pat,
I’ll be in at 6:30pm today if thats cool with you. Janice will be in tomorrow.

Happy Birthday Matt!
Congrats Randy & Melanie!
Pat,
I’ll be in at 6:30pm today if thats cool with you. Janice will be in tomorrow.

Happy Birthday Matt!
Congrats Randy & Melanie!
Pat,
I’ll be in at 6:30pm today if thats cool with you. Janice will be in tomorrow.

Happy Birthday Matt!!
Congratulations Melanie and RAndy! Saturday weather is to be beautiful for celebration!!!
Pat not usre if I can make oit tonight I ahve a late work meeting. Thanks.

Happy Birthday Matt!!
Congratulations Melanie and RAndy! Saturday weather is to be beautiful for celebration!!!
Pat not usre if I can make oit tonight I ahve a late work meeting. Thanks.

Yo Big Man! Happy B-day! WOD is very fitting! you’d better be the fastest in the shed….

Yo Big Man! Happy B-day! WOD is very fitting! you’d better be the fastest in the shed….

Yo Big Man! Happy B-day! WOD is very fitting! you’d better be the fastest in the shed….

Thanks for the bday wishes everyone! This WOD is indeed fitting and will destroy me no doubt, but I embrace the pain. Gonna have to mop up all the sweat souls at the end of the day.

Thanks for the bday wishes everyone! This WOD is indeed fitting and will destroy me no doubt, but I embrace the pain. Gonna have to mop up all the sweat souls at the end of the day.

Happy Birthday Matt !
Congratulations Randy & Melanie! Enjoy your special day on Saturday and the celebratory honeymoon that follows! Wishing you a lifetime of happiness in your marriage!!

Happy Birthday Matt !
Congratulations Randy & Melanie! Enjoy your special day on Saturday and the celebratory honeymoon that follows! Wishing you a lifetime of happiness in your marriage!!

Happy Birthday Matt !
Congratulations Randy & Melanie! Enjoy your special day on Saturday and the celebratory honeymoon that follows! Wishing you a lifetime of happiness in your marriage!!

This WOD is the hardest I have ever done, period.

This WOD is the hardest I have ever done, period.

After yesterday’s wod, from which I am in a fair amount of pain, I am really not looking forward to this one.
What are we looking at time wise you think? 15-18?

After yesterday’s wod, from which I am in a fair amount of pain, I am really not looking forward to this one.
What are we looking at time wise you think? 15-18?

After yesterday’s wod, from which I am in a fair amount of pain, I am really not looking forward to this one.
What are we looking at time wise you think? 15-18?

nope

nope

Happy Birthday Matt!
And Congratulations Randy & Melanie!

Happy Birthday Matt!
And Congratulations Randy & Melanie!

Happy Birthday Matt!
And Congratulations Randy & Melanie!

pat, i will be in tomorrow pm

pat, i will be in tomorrow pm

I will repeat this WOD if someone gets it rx’d in 15-18 minutes.
Someone please ensure BF gets the pre-WOD demo on the burpee hurdles!
Liked using the barbell as the hurdle on this one.

I will repeat this WOD if someone gets it rx’d in 15-18 minutes.
Someone please ensure BF gets the pre-WOD demo on the burpee hurdles!
Liked using the barbell as the hurdle on this one.

I will repeat this WOD if someone gets it rx’d in 15-18 minutes.
Someone please ensure BF gets the pre-WOD demo on the burpee hurdles!
Liked using the barbell as the hurdle on this one.

WOW – Killleeerrrr… esp. after days 1 & 2.
Didn’t think I was going to get thru it…took forever and I’m sure it was really ugly!!

WOW – Killleeerrrr… esp. after days 1 & 2.
Didn’t think I was going to get thru it…took forever and I’m sure it was really ugly!!

Thanks everyone for the well wishes, very much appreciated- we are excited for Saturday!! Unfortunately, due to me still being sick, we are going to have to make up the Wedding Bell WOD.
Hope you are having a great birthday Matt!!
Melanie (and Randy)

Thanks everyone for the well wishes, very much appreciated- we are excited for Saturday!! Unfortunately, due to me still being sick, we are going to have to make up the Wedding Bell WOD.
Hope you are having a great birthday Matt!!
Melanie (and Randy)

Thanks everyone for the well wishes, very much appreciated- we are excited for Saturday!! Unfortunately, due to me still being sick, we are going to have to make up the Wedding Bell WOD.
Hope you are having a great birthday Matt!!
Melanie (and Randy)

Deb-
It is probably safe to say that no one looked pretty doing this one.
My last round of squat cleans…
Attempt and fail, pick the bar back up, then get the rep
Attempt and fail, pick the bar back up, then get the rep
repeat-repeat-repeat

Deb-
It is probably safe to say that no one looked pretty doing this one.
My last round of squat cleans…
Attempt and fail, pick the bar back up, then get the rep
Attempt and fail, pick the bar back up, then get the rep
repeat-repeat-repeat

Congrats to all who finished today’s WOD, rx’d or otherwise.
Day 3 modified:
Elena-20:05, 45#
Beard-24:11, 95#
Diet Pepsi-15:48, 85#
Randy-31:02, 115#
Maryanne-16:38, 45#
Jorge-17:01, 75#
McCoy-30:24, 95#
Cheryl-22:34, 65#
Bill-25:17, 115# (first round rx’d)
Ed-21:49, 75#
David-26:20, 75#
Day 3 rx’d:
Janine-20:37
SvW-32:38
Matt-29:55
Pat-39:48
VonRon-27:00
Kenny-34:26
Deb-35:47
Charlie-30:59
Scott-33:41

Congrats to all who finished today’s WOD, rx’d or otherwise.
Day 3 modified:
Elena-20:05, 45#
Beard-24:11, 95#
Diet Pepsi-15:48, 85#
Randy-31:02, 115#
Maryanne-16:38, 45#
Jorge-17:01, 75#
McCoy-30:24, 95#
Cheryl-22:34, 65#
Bill-25:17, 115# (first round rx’d)
Ed-21:49, 75#
David-26:20, 75#
Day 3 rx’d:
Janine-20:37
SvW-32:38
Matt-29:55
Pat-39:48
VonRon-27:00
Kenny-34:26
Deb-35:47
Charlie-30:59
Scott-33:41

Congrats to all who finished today’s WOD, rx’d or otherwise.
Day 3 modified:
Elena-20:05, 45#
Beard-24:11, 95#
Diet Pepsi-15:48, 85#
Randy-31:02, 115#
Maryanne-16:38, 45#
Jorge-17:01, 75#
McCoy-30:24, 95#
Cheryl-22:34, 65#
Bill-25:17, 115# (first round rx’d)
Ed-21:49, 75#
David-26:20, 75#
Day 3 rx’d:
Janine-20:37
SvW-32:38
Matt-29:55
Pat-39:48
VonRon-27:00
Kenny-34:26
Deb-35:47
Charlie-30:59
Scott-33:41

great wod, cant remember too many that had this residual effect on me… im exhausted and have a dull throbbing headache.
room for improvement, but i cant tell you that i’d really look forward to doing this again!

great wod, cant remember too many that had this residual effect on me… im exhausted and have a dull throbbing headache.
room for improvement, but i cant tell you that i’d really look forward to doing this again!

I am sorry I missed this one! But by the look and sound of it, you all did awesome!

I am sorry I missed this one! But by the look and sound of it, you all did awesome!

I am sorry I missed this one! But by the look and sound of it, you all did awesome!

It was painful, but I am glad I pushed through it.

It was painful, but I am glad I pushed through it.

My guesses on the mystery jumpers….
first one I think hitting the ground in picture with
Cheryl in the background=Bill; second one with black shirt and shorts=svw; Third black shorts, grey shirt= beard??
BTW who was taking pictures tonight? After WOD shakes or were the girls helping?

My guesses on the mystery jumpers….
first one I think hitting the ground in picture with
Cheryl in the background=Bill; second one with black shirt and shorts=svw; Third black shorts, grey shirt= beard??
BTW who was taking pictures tonight? After WOD shakes or were the girls helping?

My guesses on the mystery jumpers….
first one I think hitting the ground in picture with
Cheryl in the background=Bill; second one with black shirt and shorts=svw; Third black shorts, grey shirt= beard??
BTW who was taking pictures tonight? After WOD shakes or were the girls helping?

Randy & Beard are the bottom 2 mystery jumpers???
SvW-
Funny how you mention doing this again…
I know b-day WODs are a one-time deal, but after struggling so much on this one, I was wondering if done after a rest day – would that make any difference?
My guess is that it would still be hard as hell.
I guess Matt’s WOD goes down as the toughest b-day one yet. But how long will that last??? I hear that someone else has a b-day coming up soon.

Randy & Beard are the bottom 2 mystery jumpers???
SvW-
Funny how you mention doing this again…
I know b-day WODs are a one-time deal, but after struggling so much on this one, I was wondering if done after a rest day – would that make any difference?
My guess is that it would still be hard as hell.
I guess Matt’s WOD goes down as the toughest b-day one yet. But how long will that last??? I hear that someone else has a b-day coming up soon.

My goals for the new year are:1) Keep Providing an awesome gym2) Make all VisOne mebmers happy at all time3)Make it the Rebook CrossFit Games4) Make Tosha happy more often then not lol!5) Cook and Clean more6) CrossFit VisOne more successful7) Healthy Life Style Always put a smile on someones face everydayim sure i have more but thats what i can think of!

My goals for the new year are:1) Keep Providing an awesome gym2) Make all VisOne mebmers happy at all time3)Make it the Rebook CrossFit Games4) Make Tosha happy more often then not lol!5) Cook and Clean more6) CrossFit VisOne more successful7) Healthy Life Style Always put a smile on someones face everydayim sure i have more but thats what i can think of!

My goals for the new year are:1) Keep Providing an awesome gym2) Make all VisOne mebmers happy at all time3)Make it the Rebook CrossFit Games4) Make Tosha happy more often then not lol!5) Cook and Clean more6) CrossFit VisOne more successful7) Healthy Life Style Always put a smile on someones face everydayim sure i have more but thats what i can think of!

Goals:1) Help with the expansion (members) of VisOne2) 200# press3) Compete in mptliule (3-4) organized workouts4) Get certified in Oly lifting, crossfit kids, or crossfit football5) Spend more time with my nieces’ and nephew6) Maaybbee get a gf?7) Let things go easier (less stressed) Win a game at mud volleyball

Goals:1) Help with the expansion (members) of VisOne2) 200# press3) Compete in mptliule (3-4) organized workouts4) Get certified in Oly lifting, crossfit kids, or crossfit football5) Spend more time with my nieces’ and nephew6) Maaybbee get a gf?7) Let things go easier (less stressed) Win a game at mud volleyball

OK. For anyone who has not heard. There is a gntaerihg this Saturday, November 12th at Mosaic from 5 to 7pm all you can drink for $25 I will also try to have some Paleo treats on hand For those of you who asked what this gntaerihg is for, I promise this is not a narcissistic self promoted event I’d certainly allow one of you to throw a party in my honor whenever your heart desires but this is for a far better purpose.Come along and help us honor, thank and celebrate our veteran coaches (Voight, Ant, and you too Mikey O).It will be a chance for us to appreciate those who put thier dreams on hold making a sacrifice so that all of us can more safely and freely work toward our own. We are honored to call them coaches and friends. If you are or know anyone in our CFQ family who should also be celebrated this day, please let me know.Come celebrate with us. I need to get a handle on a head count to formally set things up, so I’d appreciate confirmation and payment at your convenience. I’ll be in for 8pm classes all week.Thanks!

OK. For anyone who has not heard. There is a gntaerihg this Saturday, November 12th at Mosaic from 5 to 7pm all you can drink for $25 I will also try to have some Paleo treats on hand For those of you who asked what this gntaerihg is for, I promise this is not a narcissistic self promoted event I’d certainly allow one of you to throw a party in my honor whenever your heart desires but this is for a far better purpose.Come along and help us honor, thank and celebrate our veteran coaches (Voight, Ant, and you too Mikey O).It will be a chance for us to appreciate those who put thier dreams on hold making a sacrifice so that all of us can more safely and freely work toward our own. We are honored to call them coaches and friends. If you are or know anyone in our CFQ family who should also be celebrated this day, please let me know.Come celebrate with us. I need to get a handle on a head count to formally set things up, so I’d appreciate confirmation and payment at your convenience. I’ll be in for 8pm classes all week.Thanks!

OK. For anyone who has not heard. There is a gntaerihg this Saturday, November 12th at Mosaic from 5 to 7pm all you can drink for $25 I will also try to have some Paleo treats on hand For those of you who asked what this gntaerihg is for, I promise this is not a narcissistic self promoted event I’d certainly allow one of you to throw a party in my honor whenever your heart desires but this is for a far better purpose.Come along and help us honor, thank and celebrate our veteran coaches (Voight, Ant, and you too Mikey O).It will be a chance for us to appreciate those who put thier dreams on hold making a sacrifice so that all of us can more safely and freely work toward our own. We are honored to call them coaches and friends. If you are or know anyone in our CFQ family who should also be celebrated this day, please let me know.Come celebrate with us. I need to get a handle on a head count to formally set things up, so I’d appreciate confirmation and payment at your convenience. I’ll be in for 8pm classes all week.Thanks!

Hey CFQ! How are you all doing? By the looks of it, looks like Voigt is kicking your asses. Was this after FGB? Dom, what a kind and asemowe party! I’m sure they’ll appreciate it. Caption: Is my arm still there, because i can’t open my eyes yet. Ugh! What a great wod! I’d tear that up. Maybe i’ll try it with Trev on my back, he’s about 45# now so that should work if he holds on.Hope you’re all doing well.Best wishes from Florida.Miss you all

Hey CFQ! How are you all doing? By the looks of it, looks like Voigt is kicking your asses. Was this after FGB? Dom, what a kind and asemowe party! I’m sure they’ll appreciate it. Caption: Is my arm still there, because i can’t open my eyes yet. Ugh! What a great wod! I’d tear that up. Maybe i’ll try it with Trev on my back, he’s about 45# now so that should work if he holds on.Hope you’re all doing well.Best wishes from Florida.Miss you all

So, the scoring entry for this looks conufsing. Athletes should enter the number of 10m increments completed NOT the actual number of burpee broadjumps, correct? The differences in athletes scores looks like there may be errors.Fantastic wod by the way! Thanks for putting these together.

So, the scoring entry for this looks conufsing. Athletes should enter the number of 10m increments completed NOT the actual number of burpee broadjumps, correct? The differences in athletes scores looks like there may be errors.Fantastic wod by the way! Thanks for putting these together.

So, the scoring entry for this looks conufsing. Athletes should enter the number of 10m increments completed NOT the actual number of burpee broadjumps, correct? The differences in athletes scores looks like there may be errors.Fantastic wod by the way! Thanks for putting these together.

I almost didn’t go today b/c my body is beat up from being on the last 4 days, but I hadn’t done FS in a while and I have an aiuamottc rest day tomorrow b/c i’m working so I decided to go in. Glad I did. First, got to wod with Murph and LindsEy and Scott and a couple of newbies, and got to see Ash so, that made it all worth it. Second, I wasn’t expecting anything grand from my FS b/c my body’s pretty wasted but I just kept adding weight and tied my old FS 3 rep max. So I’m happy with that. My FS still needs a TON of work, but baby steps. Third loved this metcon. Short and sweet! 4:19 Rx (20#). I think I could have gone faster so I might have a re-do day soon. We’ll see. Or i’ll try it with a heavier ball. Nice work today 1130!

I almost didn’t go today b/c my body is beat up from being on the last 4 days, but I hadn’t done FS in a while and I have an aiuamottc rest day tomorrow b/c i’m working so I decided to go in. Glad I did. First, got to wod with Murph and LindsEy and Scott and a couple of newbies, and got to see Ash so, that made it all worth it. Second, I wasn’t expecting anything grand from my FS b/c my body’s pretty wasted but I just kept adding weight and tied my old FS 3 rep max. So I’m happy with that. My FS still needs a TON of work, but baby steps. Third loved this metcon. Short and sweet! 4:19 Rx (20#). I think I could have gone faster so I might have a re-do day soon. We’ll see. Or i’ll try it with a heavier ball. Nice work today 1130!