Monday 07.01.13

Hips back, elbows up!

Hips back, elbows up!

5 Rounds for Time
250 m. Row
10 Power Clean (135,95#)

Post time to comments.

Post caption to comments.

Post caption to comments.

The beginning of the month is a great time to evaluate past goals and set new ones. Here is a quick goal setting tip to try: Once you decide what your new goal is, tie an emotion to it and rephrase the goal as if you have already attained it.

Goal: I want to be able to do 10 unbroken double unders.

Rephrased: I am so happy now that I can do 10 unbroken double unders.

Post your affirmation somewhere you will see it often and read it daily. Good places are the fridge, bathroom mirror, car, at work, etc. Give it a try and see what happens!


  1. Greg D

    Fireball: 9:49 (115#)

  2. Bubba

    Hips back, Elbows up… Cheeks out!

    3 pos snatch – worked up to 135 (failed on last rep at 145)

    4×6 BS 265 squats are back to pre-operation level

    WOD 10:35 Rx had no wind

  3. Christian

    - Fireball – 10:47 rx

    – 4 rds not for time: 6 deads 315#, 400m run (all sets unbroken)

    – worked on positioning for cleans with James. Tips went and will go a long way. I know what to attack now. Thanks to Hobart!

  4. Rob C

    Fireball: 85#, 10:36
    Great talk from Ben, thanks man.
    Great to team with Max.
    CFNE makes me happy!

  5. Kristin B.

    Fireball: 12:38 RX. Holy moley.

  6. Mike R.

    Fireball: 12:11 Rx

  7. Braatz

    Man of Steel: 14:20 (PR)

    Vacation WOD, Lake Winnipesaukee – 10 RFT of 10 push-ups, 15 sit-ups, 20 squats.

    Saw the movie today, hence the WOD name. Superman might do OK at CrossFit.

  8. Big Mike

    Fire Ball: 9:25 Rx
    Rolling with the 6:30 PM

  9. Dan C.


  10. Geoff L


  11. Maureen B.

    11:15 (75#)

  12. Amanda S.

    Fireball: 10:50 Rx

  13. Sara C

    Fireball: 11:27, 65#.

  14. Corey

    13:08 85#
    Way too fast on the first row and paid for it.

  15. Hmm the weight felt fine?

    19:25 RX,

    I think Ill lower the weight next time work up my stamina in pushing harder.

    • my rows werent faster than a minute and i did 5 and 5 for power cleans….

      any tips?
      Should this be one where i can go 10 power cleans straight?

  16. Patti J

    9:45 scaled 75# and 20 sit ups for the row

  17. 5k, NFT, couple minutes rest between loops.
    nice just to get out running again.

  18. Kevin G

    11:13 (115#)

    Shoulda’ tried it Rx. Bitch…

  19. Megan B

    10:41, subbed 35# kettle bell snatches for cleans

  20. Cheryl

    Fireball – 13:00 85#

  21. Chris M.

    Fireball – 12:00 Rx’d

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