Posted by mdv on May 6, 2013 in WODs and News | 177 comments
Reebok CrossFit St. Thomas.
50 Thrusters (45)
Post Score to Comments.
Latin America regional competitor and friend of CFNE, Conor Murphy. The plate is from NH, with an American Flag, and honors ‘MURF’…
May 6, 2013
Baseline Plus: 6:48 RX
OK…6:30 BIG ANNOUNCEMENT! Tomorrow is Tuesday. For many of you this is just another day. For 3 of us, this has been an opportunity to break out some very bizarre and most times Ugly Tank Tops. The Tank Top Tuesday Trio of Paul, Dan, and Andrew needs some help. Andrew has been out of commission so now we need all of YOU to take his place!!! Yeah buddy!!! Dan and I will have what we call our “Bert and Ernie” Tanks on so don’t worry about looking silly or ridiculous. We have that part covered. Any Tank Top will do. FYI- TTT or T3, is not for every single Tuesday. However, when the moon is right and the starts have aligned or the mood strikes us. T3 comes to life. Tomorrow is THAT TUESDAY!!!
See you all at 6:30
I just read this comment to the class…they are pumped!
I think today’s warmup brought the class closer together…literally
Awesome!!! Looking forward to what these maniacs come up with.
Two Words…Tie-Dye! Love this!
Gahh I forgot mine! I’m a zombie in the mornings
Fake Doug Bell approves of tank top tuesday. But no one from the 6:30 pm can outdo some of my tank top outfits. Or my untied shoes.
ALL TANK TOPS ALL THE TIME
Why did this change? I liked the other wod:(!
I understand why…. But:(!
Yeah, why? Curious.
regional workout just announced and jackie is one of them.
NO! I wanted painkiller!
I don’t like deadlifts I willed it to change. Jedi mind trick
nice. can you do something about world peace and starvation?
One step at a time…Jackie’s a good start. Thanks doctor!
krystle – you and I – head to head pain killer:)! forget this rowning thing:)! Wait, I am not being negative for you all thinking that, I am just being OVERLY positive about Painkiller!
Jackie: 10:29 blue band PU
Nice job Erin! Great time on the row.
Thanks Doug and thanks for your tips today!
Split the Thrusters into 10′s and PU’s into 10, 5, 5, 5, 5.
Jackie: 9:28 Rx (0:30 PR)
Way to go Andy.
Jackie – 12:09 Rx
Way to gut it out Rich!
Jackie – 11:15 Rx. 1:54 Pr.
I might have skipped PU#28 in my haze, I really can’t remember and it’s bugging me. Sometimes counting really taxes me.
DU work after with Sarah S who is stringing them together – woo hoo!
Huge PR Alison, great job!
Math at 5:30 am is not easy.
HUGE PR! Awesome! And thanks for the DU tips
Incredible PR Alison! Great job!
Awesome PR, Alison!! Way to go!
U are killing Jackie lately!
Awesome PR, Alison!
Wow, great pr!!!
Thanks you guys!!
Jackie: 11:23 RX
Broke up my Thrusters too much and did pull ups as all singles – could have cycled them a little quicker. That said, the last time I remembered doing this workout was a head to head with Megan and we tied! I thought it had been at exactly 10 minutes. Looking back, it wasn’t. This ended up being a 44 second PR. Surprised.
I love surprise PRs. Congratulations.
Jackie: 9:04 Rx. (32 second PR). DU practice with Alison post WOD, second day in a row with consecutive DU. today I got 3 – I’ll take it!
Awesome job Sarah!!
You are crushing it lately, Sarah! Wooooo!
You are rockin’ the DUs.
Oh yeah, nice PR on Jackie, too. Speedy!!
Jackie: = disaster… ummm this one just keeps getting worse for me. I think I was 9:40 today or 9:20, last time, 9 even, time before that 8:39… I think I am pacing the row too much and it didn’t help that I had to go get a bar, but glad I could provide some comic relief for others. ugh.
I was REALLY looking forward to HSPU’s today because I had been practicing. booooo.
Happy Tuesday everyone! I just wanted to write to thank everyone for all of their love and support during my half marathon training journey these past three months. I finished my first half marathon this past Sunday with two of my oldest and dearest friends by my side. Though the course was a bit hilly it was beyond a gorgeous day to run along the coast through Gloucster and Rockport and I finished with a time of 2 hours and 51 seconds which I am pumped about! I know there is lots of room for improvement going forward but seeing as how I could barely run a half mile at one time when I started Elements in September, I am very happy to now be able to run for more than 2 hours straight! So thank you CFNE for pushing me to do things I never dreamed that I could.
Today was an active recovery day for me (after my full recovery day yesterday) so I got in a 5K in 28:15 and continued my mobility, as well as 50 push-ups and 50 sit-ups. Looking forward to getting back to the 5:30 am mayhem tomorrow! Enjoy this beautiful day everyone!
Congratulations Heather! What an accomplishment!
Congratulations Heather! A job very well done!
Very cool Heather!
Congratulations, Heather! It’s been great watching you set the goal, train hard and then perform so well.
Congratulations, Heather! Huge achievement!
Awesome job, way to go Heather!! All those pre-WOD runs before the 5:30 class?!?!?! Now THAT is dedication! You should be really proud of this accomplishment – we’re all proud of you!!
Congrats Heather-way to stick to the plan.
Wow, way to go. Great time!
What a great accomplishment! Congratulations on your success!
Great job Heather! Your dedication has been impressive.
Congratulations, Heather. You trained so hard during a bitter cold and snowy winter when most of the world was still snoozing. You are a true inspiration for dedication and hard work. Keep it up girl!
So cool. Congrats. A triathlon is next, right?!?
congrats heather – huge accomplishment!
All that effort paid off!
Oh you are all so sweet! Thank you so much everyone! I could not have done it without you. And Joe haha no I don’t think any triathlons are in my foreseeable future, the clinic scared me a bit on Saturday, though it was really great and Ben’s piece on mental toughness really helped get Lisa and me through on Sunday, that’s for sure. But never say never I have now come to learn.
FANTASTIC!!! so happy for you and impressed by your dedication! way to go!
Congratulations!! And already running again today. I’d say you are hooked.
That is awesome! Congrats!
Congratulations Heather. Well done!!
Jackie. 7.37rx too slow on the row.
12:09 with a big ass rubber band helping me. lots of work to do and hopefully tons of room to improve. Def ready to petition for painkiller tomorrow.
Jackie: 8:21 Rx
Jackie: 7:50 Rx (36 second PR from last month)
Managed to get the thrusters unbroken because I slowed down a bit on the row. Now if I can just get some bigger sets of pullups I might be able to challenge Greg. The guttural scream as he finishes is a little intimidating.
Nice on the unbroken thrusters.
Nice surprise Jackie to start off my Tuesday! 10:59 RX — far from a PR but all I had today.
Jackie: 6:29 rx
so. damn. fast.
9:30 my conditioning has a long way to go!
Jackie: 9:59 (33# & sm blue band PU) This was a 2:21 PR from last month! I think it was the thrusters that made the difference, I remember slogging through them last time. Or maybe there really is something to this paleo thing. Can a week make a difference?
Holy pr! That is great!!!
Incredible PR girl! Way to go!!
Jackie: 7:55 Rx (49 second PR from garage games) – Note to self – work on pull-ups
10X Hill Sprints
Jackie – 6:51 Rx’d (PR by 1:25)
… stuck to the rowing gameplan and was able to go unbroken on the Thrusters … stoked – another 2013 goal off the list …
awesome job! huge PR with a time like that.
Jackie: 7:14 (:09 PR from 04/18/13)
5:30 AM Mayhem Shirt v 2.0 Sign-up:
Speedy Gonzales, I’m getting you a sombrero. Nice job!
Do I still qualify or do I need to make a 930am T-shirt.
Honorary member for life!
Whoa! Who is this guy?
If you got your a$$ out of bed before 5:15 am in January, you qualify. That’s when you really earn your membership.
Dude – you are flying lately!
What was your time at the garage games?
This guy is on his way back to Natick.
GET. READY. FOR. TANK. TOPS.
Vegas Jackie (kinda fake sorry to say): 6:50 30 thrusters with 20# barbells, 30 knee push ups
Out late, had a drink(weak), felt like crap tha AM. BUT I got to work out this AM at Canyon Ranch, brought the dumbells out of the weight section to the rower, did my thing, and now I feel great. Bring on the show! Miss CFNE.
Jacke: 11:46. ( I think… Somewhere in the vicinity)… 35#- shoulder feeling a little tweaked, pull ups 2 at a time… Slow and steady but I did all 30
Great job 8:30!!!
As an FYI…
LT. Michael P. Murphy would have been 37 years old today.
Let’s wish this great man a happy birthday and remember the incredible amount of courage he showed in the face of certain death.
1 mile run-10:26
Jackie-9:00-Jumping Pull Ups
Jackie: 16:45 (33# and black band on pull ups)
4:00 minutes faster than last month and heavier bar!!
Huge PR. Congratulations.
Jackie: 9:38 RX (7 sec PR from a few weeks ago)
Jackie 11:45 rx
Jackie: 10:02 Rx – 2:41 PR from a few weeks ago. Must work on pull-ups.
Post-WOD mile with Maura and Michelle.
Woohoo.. Nice improvement Joe !
Jackie: 13:08 (skinny green band pull ups)
Soooo slooowww on the thrusters. Tons of room for improvement. Great job today 9:30!
Way to crush it Heather B. you were amazing!
Jackie: 10:56 RX (1:03 PR) from 4-18 Hell’s ya! Great job today 9:30!
Awesome to see Heather B crush this one! Boom!
way to go debbbbbbbbbbb!!!!
Jackie: 11:27 RX (;24 sec PR but Ill take it)
Just dread this WOD and I def pace it way way too much…but I did it b/c that is what you do at CF – you just do it! Even if you dislike it! And then you PR it and it is all better… well, I still do not like it.
Post WOD 1 mile run with the 9:30 ladies
very short butterfly work – hands just spent….
Jackie: 8:58 rx. Thrusters were ok. 45# feels better than 65#.
Awfully quiet today….
“MJ” – sometimes the best way to clear your head is to do a ridiculously hard workout.
1. 1 mile run – 1 lap of the CFNE 5k loop
2. Jackie-ish – 7:11. Push Press for Thruster. Knee is angry.
3. Pain Killer – 13:16 Rx. (5 rounds – 9 DL 225#, 9 HSPU, 200m run)
4. 200 DUs
5. Bench cash out – 1 set max reps @ 185 (15 – not much left in the tank)
6. 1 mile run – 1 lap of the CFNE 5k loop
Will have to try this when I need to clear my head! Hope it worked.
Jackie: 12:28 rx
jackie: 11:27 Rx (1:33 PR from 4/18)
extra work with lynne: 4x300m row
heather b. just crushed it today — so inspiring to watch!
great job 930!
I’m honored to be your “twinsies” since you usually kick my butt!
you both kicked my butt…haha…just glad to do rx!
Jackie – 8:17 Rx (PR)
Jackie – 7:42 RX
3×2 front squats 245
3×5 OHS 150
Painkiller 11:22 rx.
Jackie 15:12 (33#)
My two biggest demons -rowing and thrusters so my time sucks but doing it was a win.
After party 4 x 300 m row in the hope that I don’t have to row again for a few days.
Jackie 6:38 Rx. PR
Jackie: 9:25 Rx (1 sec slower than last month)!
OTM 6: 3 C&J @ 135#
Jackie – 7:23 Rx
Jackie: 13:37 Rx
Jackie – 11:48 RX, PR by 1 minute
Jackie: 11:57 RX (6 second PR) thanks to LJ for taping my wrist raps mid-WOD!!
Cash out 3×15 GHD and 55 sit ups
Guys big news… I now have a 2 pack. Any tips on how to find the rest of it please let me know
I need the same memo:)! I found about 2 also! They seem to be covered by “relaxed muscle”:)!
There are two more just waiting to break out… Too bad I had almost all of my blocks by 1:30pm today… Fail.
Update: now I’m drinking blueberry ale at Framingham Beer Works… Highly recommended
Great job today Krystle! By the way, the beer sounds pretty Paleo friendly to me!
Step #1: Unless your name is Heather Bergeron, don’t ever place a baby behind the 2-pack.
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