Monday, October 15, 2012

Congrats to all 3 CF Balance Teams participating in the Affiliate League.  We earned Team Spirit Award! Everyone's efforts, support, and performances were impressive.  It is soo inspiring seeing everyone compete. Success in becoming fitter begins with your attitude!  Way to represent what CF Balance is about everyone this past Saturday!

WOD for Monday: 

1a) Back Squats 5X5*

Rest 60 Seconds

1b) 10 Weighted Dips

*Add 5-10lbs to each of your working sets from last week

Rest 90 Seconds

Complete the following ladder for 10 minutes: 

500m Row (Cash-in)

then....

1 Burpee

5 Double-unders

2 Burpees

10 Double-unders

3 Burpees

15 Double-unders

and on...

Post final weight and reps to comments.

Comments

[Jake]

BS - 140-190-230-250-265

WOD- 7 rounds Rx

[Nils]

Back squats: 140-190-230-250-265(PR)
Ring dips: 5x10

WOD: 7 rounds + 8 burpees

[Sara]

BS: 100-110-125-135
Messed up first set (shoulda started at 80), so only did 4 sets.
Dips on paralettes.

WOD: 5 rounds

[Katie M]

BS: 100-110-120-130-140 (failed after 3)

Dips on paralettes.

WOD: 6 rounds

[Laura]

BS: 120-140-160-180-3 x 200

first two sets of dips on rings, then had to switch to bars

WOD: 7 rounds + 2 burpees

[katie d.]

BS: 115-125-135-150-160

WOD: 6 rounds. My DU's were not cooperating today.

[Rasha]

Back squats: 70-75-80-85-90
Paralettes dips: 5x5

WOD: 5 rounds + 7 burpees

[Danielle D #2]

Back squats: 120-130-145-165-180

Dips on paralettes with toes on 18 inch box

WOD: 7 rounds + 1 burpee

[Nick N]

BS: 120-140-160-180-205 (New 5RM)
Ring Dips: 5x10 w/15#
WOD: 6 rounds

[Jaime A]

75-95-110-120-135(X3)
Parallette dips: 5X3
WOD: 9 rds + 2 burpees rx

[Lee]

BS: 95-115-125-135-145
Parallette dips: 5 x 10
WOD: 7 rounds + 7 DUs

[Ramon]

BS 5x5: 135-225-255-285-305, WOD: 7 rounds rxd

[Steve]

I have a paid entry to Superfit Crofton 2012 this October 27th that I can't use. They don't take refunds so I'm looking to sell it. The entry was $81 but I'll sell it for $65 so it doesn't go to waste. Email me at steve [at] stevegoldenberg [dot] com if you're interested (I'm a member at District Crossfit in DC...)

[Norm]

BS: 135#, 155#, 175#, 175#, 195#

WOD: 7 rds + 29 as rx'd

[Maloney]

(This afternoon at CF DuPont)
BS: worked up to 205
WOD: 8 rounds

[Kristos K]

Attempted to increase last week's 5RM by 5# and only was able to do 3 at 305#
METCON: 10 rounds + 11 burpees

[Brian C]

BS: 140-160-190-215-230.

Dips: 2 x 3 ring dips, 3 x 10 from parallettes.

WOD: 5 rounds + 6 burpees. Bad DUs today.

[Laura D]

BS:105, 115, 125,135, 140
WOD: 6 Rounds

[Kenny G.]

Worked up to a heavy set of 5 Hang Cleans: 205#

4 Rnds:
15 KBS (2 Pood)
30 seconds max effort Airdyne
1 min rest

[Maria]

BS: 95 - 115 - 135 - 160 - 175 | Dips 5 x 10 on paralettes: 5 w/feet off ground and 5 with feet resting each time.
WOD: 6 rounds. I need to get my damn DUs.

[Chelsey]

Back Squats - 50, 55, 60, 65, 70 (serious depth issues)
5x7 assisted (one foot on ground) paralettes
WOD: 5 rounds, 6 burpees (DUs went to shit post-burpees)