Thursday
Aug092012
Friday, August 10, 2012
Thursday, August 9, 2012 at 09:18AM 
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B-DAY CELEBRATION FOR OUR COACH- CALI this evening! The biggest and classiest event of the season is TONIGHT and you're invited to get in on the fun. (Did I say fun? I meant cat aids). That's right, it's my fucking birthday. No one, and I mean no one, loves celebrating my birth more than me and I have no qualms about blowing it's significance completely out of proportion. That's why I've partnered with CFDu, Balance Gym, Red Bull, Michelle Obama, Krispy Kreme, and the Olympics to create the party of my dreams (and possibly your nightmares). Cali Hinzman does two things: Speak in third person and throw theme parties. So, get together an Olympic team (that means dress up, fool)...of any sport...any era...from any country...real or fantasy... and prepare to go head to head in some lesser known Olympic events. Hints: Beer, Trivia, Fitness, Food, Dancing The roof at Balance Thomas Circle will be transformed into (what I hope will become) a giant dance party which only plays "Teach Me How to Dougie" on repeat- the perfect track to compliment the projected slideshow of photos from my actual birth. In all seriousness, I hope everyone can make it. I've made so many great friends over the past couple of years and I'd just like to get them all in one place. I'm not great at networking on FB so pass this along to anyone I missed. xo, Cali WOD for Friday:
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Back Squats
5@ 55%, 5@65%, 3(5@75%)
"Elizabeth"
Complete for time:
21-15-9
Cleans (135/95lbs)
Ring Dips
*Scale to complete under 12 minutes.
Post weights and time to comments.
Reader Comments (21)
Squats: 165-195-225-225-225
WOD: 9:00, rx'ed, cleans from the ground
BS: 90-105-120-120-120
Elizabeth: 6:19, 65# and sdps with box and paralettes
Last time I did this one was January 2011, with 50# in 9+ minutes...check out your own times if you're interested:
http://www.crossfitbalance.com/blog/2011/1/7/friday-january-7-2011.html
BS: 85-95-110-110-110
Elizabeth: 9:40 - 75# with cleans from the ground and dips with box and paralettes
Back Squats: 165-195-225-225-225
WOD: 11:49, rx w/ squat cleans
BS: 120-140-160-160-160
Elizabeth: 8:39 with bar dips
That's a lot of progress Sara, good job!
Back Squats - 110 - 125 - 145 -145 - 145
Elizabeth-ish: 9:35, 65# cleans from hang w/ push presses #65 (cause I can't do dips)
BS 120-140-165-165-165
WOD: 8:07 rx w/ power cleans from ground.
HS touches
Squats: 55-65-75-75-75. Easy math when your max is 100
WOD: 4:30, #50LB & Box supported dips. Shaved 3 minutes of the last time I did it in but with 10 more LB.
Looking forward to doing it again to up the weight again and attempt doing it from the ground :)
WOD: 8:25, 115# from the hang position
WOD: 6:34 Rx, from the ground. Thanks for letting me drop in.
Back Squats: 155-185-215-215-215
WOD: 6:45, Rx'd cleans from ground
Felt strong, wish I had better rhythm on the cleans. though.
@ CF Raleigh - see you guys next week!
Mon
Work up to 1 RM C&J. Up to 80#. Clean is great. Jerk better than it was but what is limiting.
AMRAP 30s box jumps - 14
Row 500m for time - 2:02
Wed
10 DL @ 60 (120#)
20 Pullups (w/ band)
30 Box Jumps
40 KB swings (26#)
50 DUs
then back down the ladder 40, 30, 20 ,10
19:55
8/9
Power snatch work to max. 65#
On the minute: Sprint 10 m 1x, 2x, 3x, etc until cannot complete reps. - 13 rounds.
Back Squats 65-75-85-95-95
Elizabeth: 10:05 with 65# from hang and bar dips with paralettes (finally started using them on the last set).
BS: 195-35-275-275-275
WOD: 7:52 rx'd
BS: 135-165-190
WOD: 8:56 Rx (ground)...thought it out to much on the cleans and the dips just sucked, still okay with this....
BS: 120-140-165-165-165
Elizabeth - 8:47 with cleans from the hang position @ 95#, bar dips, not rings...:-( will keep working at it!!
Elizabeth: 6:47 Rx'd
BS: 185-235-275-275, WOD: 8:55 rxd
BS- 125-145-165
WOD: 10:22 rx, power cleans from the ground
Back squats: 185-235-275-275
WOD- 5:34 Rx'd