Posted by Max on Oct 3, 2013 in WODs and News | 115 comments
Today is Heather O’s last WOD before she gets married! Congrats Heather! We all love having you at CFNE!
The Ball and Chain
7x400m run OT3M
Post times to comments.
Nothing funny here just the hardest working man in Crossfit.
hey all — I have a brand spanki’n new Harbinger weight belt – black, 5″ wide, size Medium – that I am looking to sell for $20 rather than ship back .. since.. long story short – I ordered it thinking mine was gone forever and then my missing belt mysteriously appeared in someone else’s bag – not naming any names since you know who you are! but let me know if anyone is interested. I own the exact same one and love it .. email@example.com – first come, first serve!
Please don’t sell me. I can’t think of anyone else I want to be with. We had such great lifts together since your old belt decided to hide on you. Give your old belt away and I promise you PR after PR. Don’t treat me like Mike G’s shirt! I deserve better!
See below. Epic fail.
Heather O – you’re having paleo wedding cake, right?
Haha oh hell no! It’s Gerardo’s Italian bakery cake and I am going to enjoy every minute of it’s oh so non Paleo deliciousness! Haha.
can you bring some left-overs to the 5:30 am class, please…..
^^ I’m with Sam on this one…
Haha this pic, WOD and WOD name are hilarious! Thank you all so so much for your love and support. I am looking forward to our big day on Sunday. I can’t believe how fast the time has gone by. You are all the best group to hang with in the am. Lots of love to you all and see you Mayhemers tomorrow! xo
so…..I’m going to come tomorrow, in your honor. I don’t usually come Friday mornings….BUT–for you, and cause it is running(OMG-MY GOAT), and cause you have worked so hard on your running, I will be there. it’s like a pre-wedding WOD roast–I mean toast! see you in 8 hours z z z z
You might not name names, but I will. Eugene. It was Eugene that stole your belt. And frankly he steals stuff all the time.
Dammit…wrong post. Ug.
Way to ruin a beautiful moment, Ho.
Snitches get stitches…now where did I put my horse head…
I wish I could steal someone’s clean & jerk.
Heather – Congrats on your big day!
Congratulations Heather….hope you enjoy every minute! Cheers
Congratulations Heather. Truly enjoy your day!
Thank you for being SUCH a good sport! Congratulations on your big day. Can’t wait to catch up when you’re back.
A big THANK YOU to Max and Harry for helping us pull this off. Pics were sent to Harry this morning!
Congrats on the big day Heather!
What a fun morning! So glad it worked out to be the only day I could make the 5:30am in the last two weeks!
wish I could have seen you off into your wedded bliss. Best wishes, Heather.
Congrats….very happy for you. Seems like you have enjoyed every day leading up to this. By the way awesome pics of you at the morning class with the Mayhemers!
Heather, congratulations and enjoy every second of your big day.
Congrats Heather….just love how excited you are. Enjoy!!
Everyone else pls remember to bring in $10 if you’d like to buy a shirt to be sent to the kids in Kenya!! My goal is 100 shirts….getting close but not there yet. Thanks.
So Friends, Tomorrow marks my 1 year anniversary at CFNE, Oh and my 51st B-Day. One year and 40 lbs. ago I bought myself the greatest gift I could imagine. The CFNE family has been so wonderful and supportive through my good times and not so good times. I just wanted to thank you all so much for supporting me in becoming healthier, happier and enriching my day to day life so much !
Peace and Love to you all !!
Awesome! Congrats on the one year and the huge accomplishments. Class wouldn’t be the same without your humor!
^Ditto to that!
Happy birthday and one-year anniversary!
Awesome job Jamie! Keep up the great work and enjoy your birthday!
Yeah Jamie! Congrats on 1 year! (First out of many!)
Congratulations on all your successes and Happy Birthday!!!
That’s awesome Jamie. Congrats and keep it up!
Congrats Jamie and happy anni!
Happy Birthday and congratulations! 40lbs, what an acheivement!!!
Happy birthday Jamie, and congratulations on all the hard work you’ve put into this. It truly shows, proud of you buddy
congrats! and happy birthday! you have come a long way in 1 year. glad have joined the cfne family!
Way to go Jamie!
Chief, you da bomb! It’s been so great having you around. Congratulations on transforming yourself and being a great guy and positive influence on others. I hope you live to 102.
102 this afternoon ?
Congratulations, Jamie! You are killing it, buddy!
Congrats Jamie!! Looking good!
Atta boy Jamie…stick with it. You are doing great!
Congrats, Heather O!!
The Ball and Chain: 1:35, 1:35, 1:37, 1:37, 1:38, 1:40, 1:39
Congratulations Heather! Enjoy the day!
So I overslept. It wasn’t on purpose (although I *was* dreading this workout). Now I feel all guilty about it but am wondering if it’s a good thing in the long run because 1) I’m wicked sore from yesterday, and 2) I have a really long run to do on Sunday.
We have Kill Cliff…
Hahahaha. I know, right? If that can’t get me out of bed and into CFNE, I must have needed to sleep in.
So thank you all so very much for making me feel so special and loved this morning! You are all the most amazing people to spend the morning with. I love you all very much! Thank you to everyone for all of the well wishes! Xo
Run: 1:48; 1:47; 1:49; 1:49; 1:50; 1:49; 1:48. I def need to do this more often. It was tough but very necessary.
Have a happy Friday everyone! xo
good going, Heather! vail and all…..lol
I was just thinking(after we finished)that I should do this once a week. It seems to work on a lot of aspects of cardio–stamina, endurance, speed, anaerobic threshold….) but, notice I said that after WOD–not DURING. It was HARD!!!
So much fun this morning and you are a good sport to WOD in the veil and boa :). So happy for you, girl. You deserve all the joy that is coming your way!!!! XO
Yes, you’re a great sport! Congrats Heather again. Enjoy every second of your special day and get some pics up on FB asap!!
Ball and Chain: 1:17, 1:20, 1:19, 1:17, 1:19, 1:19, 1:18
Congrats Heather! Enjoy it!
great running, Dave!
Zoooooom! There was no catching you, man. Nice work!
crazy fast and consistant..well done
Masters Comp WOD “Triple Take”: 2+15 / 1+19 / 2+6
As Saint would say, that sucked ass.
5 x 400M OT3M: 1:35, 1:30, 1:32, 1:30, 1:21
w/ the grumpy old men + McD (grumpy young man)
Nice numbers on comp wod… It got dark and spicy, eh?
Ball and Chain – 1:48,1:49,1:49,1:47,1:57,1:50,1:46
Who has the pics from this morning?
Ball and Chain: 2:00, 1:51, 1:56, 1:55, 1:54, 1:56, 1:58
I went slow on the first run… if I go all out on the first one, then I’m toast for the rest of it. Good to see Rachel E at the 5:30 am this morning!
Congrats Heather O! You were such a good sport, running in a veil this morning!!! As I said this morning, it’s a good thing you’re marrying Kevin O- since you will now always be Heather O!
I’m still a *little* disappointed we didn’t break out that champagne that was in the back of your car though!
Great to see YOU! I gotta set the alarm an hour early more often…. especially if there’s champagne
What there was champagne??!!!
Heather O had some in her trunk!!!! That could have been enjoyable…
Ball and Chain: 1:30, 1;31, 1:35, 135, 1:45, 1:46, 1:25.
Jamie good work!
Ya tell me about it. My leg felt like crap every round and then the last round felt amazing! Shirt off for me is like Hawk turning his hat in “over the top”.
http://www.youtube.com/watch?v=kvB2RW9i7w0 sorry man you had no chance. i was like a mac truck coming through.
That being said great PRs to you on that run.
Ball and Chain: 1:29, 1:28, 1:32, 1:28, 1:28, 1:30, 1:27…huge victory this morning. Last time we did this most of my times were in the high 1:50s. It’s easy (or easier I suppose) to get better at the things you like, but the real triumphs are getting better at the things you despise. And running, maaaaaan, screw running.
Handstand holds: 5 rds, 20 seconds on, 40 seconds off.
Congrats, Heather O.!!! Can’t wait to see the pics from this morning.
it is easier when you are down 40#s…nice job
Ball and Chain: 1:35, 1:37, 1:39. 1:40, 1:37, 1:37. 1:37
Fun time at 5:30
Best of luck and congratulations, Heather!
Ball and Chain: 1:57, 1:54, 1:55, 1:54, 1:55, 1:54, 1:54
Ball and Chain: 1:26, 1:30, 1:29, 1:32, 1:32, 1:30, 1:32
Thanks for having me, 0530! You guys are fun. And fast. And throw bachelorette parties before the sun comes up — I like your style. Congrats, Heather O!! : D
Handstand holds (:20 on/:40 off x 5)
High bar back squats 4 x 7 (125# across) — thanks for the tips, Ashley! Felt great
You are SO speedy!
What a treat to have you at the mayhem this morning! You are fast, girl! Just a flash of neon flying by!!
The speed comes from your perfect POSE form. Good seeing you this AM.
Great having you in the 0530 this morning, Rachel! Come back soon.
Sorry I missed your sendoff this morning, Heather. Have a fabulous wedding and an even better marriage. Congratulations!
Ball & Chain 1:20, 1:22, 1:26, 1:29, 1:33, 1:30, 1:29
Handstand holds and weighted ring dips
The Ball and Chain: 1:31,1:31,1:41,1:48,1:46,1:47,1:47
Ball and Chain: 1:24, 1:26, 1:29, 1:33, 1:43, 1:31, 1:29
Handstand holds w/ Rachel E. We r converting her to the 5:30am!!!
Great to be back w/ the Mayhem’ers!
Congrats Heather! Have a great weekend!
Ball and Chain: 1:31, 1:37, 1:38, 1:38, 1:40, 1:39, 1:35
Love this WOD!! Great group this morning. Can’t wait to see the human pyramid pic!
way to pick it up on round 7. nice finish.
Ball and chain: 2, 1:58, 2:01, 2:03, 2:04, 2:06, 2:06. Slow, but much more consistent than last time I did this…
Happy wedding, Heather!!!!
Masters Triple Threat
2, 2&10, 2&15….have some strateegery to work on
Double Under work
Thought I was taking the day off until I got home and saw the mosaic of sticky notes-since I was taking the day off I thought you could do this, this….this…oh and this….and would you mind this…..
I GET TO DO THIS
I GET TO DO THIS
I GET TO DO THIS
Oh – and good luck Heather….marriage is the greatest!!!!
I’m sprinting like a rabbit. Ok, maybe a old slow rabbit… and yet consistent. And times are improving.
1:39, 1:38, 1:44, 1:41, 1:40, 1;39, 1:41
Handstand holds- :20on/:40rest x 5 rounds
Ball and Chain: 1:48, 1:46, 1:46, 1:46, 1:45, 1:42, 1:44
Thursday: hike/run up and down Camelback Mt., Phoenix, AZ 1:30
Today: FGB 231 at CF Magna, Scottsdale, AZ
Ball and Chain 1:33, 1:31, :31, :38, :36, :42, :34
Handstand holds: 1@:20, 2@:30, 1@:60.
Have a wonderful wedding Heather! Enjoy that cake!
Ball and Chain: 1:37, 1:43, 1:45, 1:44, 1:43, 1:47, 1:40
Nice job, Katie!
B&C: 1:24, 1:31, 1:46, 1:46, 1:39, 150
Video breakdown really showed what needs work, tks Ben. Rob g- making it look easy today!
Ball and Chain: 1:36, 1:32, 1:40, 1:33, 1:38, 1:44, 1:40 Fun times with the 5:30a.
There’s a lot of inconsistency there. Wasn’t totally focused or awake, I guess. The good news is that most of these times are significantly faster than the last time.
Congratulations Heather! And Jamie too!
Ball & Chain: 1:37, 1:44, 1:47, 1:42, 1:49, 1:39
When we did this in March (8 grounds) my fastest was 1:41 and slowest, 1:56. Most were in the high 1:40′s. Love having a record of how I’m getting fitter/faster/better!
1. 400 Meter Sprint – 1:14 (tried to goad 5:30 am into blowing up…no one bit)
2. Masters Triplet (gaming did not work, nor did doing this right after a 400 meter sprint)
3. Ball and Chain – 1:23/1:23/1:26/1:26/1:24/1:31/1:26
Got you in round 6, suckaaaaaaaaaaa.
Wish I could have been there to kick your ass on at least two intervals I don’t know which two, but I would have dug deep for the glory
Ball and Chain 1:28, 1:33, 1:37, 1:38, 1:37, 1:38, 1:35
Had fun with the nooners this week. Back to 6:30 on Monday!
“Ball and Chain” – 1:19, 1:22, 1:26, 1:27, 1:30, 1:28, 1:29
Handstand holds :20 X 5
Ball and Chain: 1:38, 1:38, 1:41, 1:45, 1:45, 1:45, 1:43.
Ball and Chain Rowing and Running
5 Rows – 1:31, 1:32, 1:32, 1:31. 1:34
2 Runs – 2:15, 2:10
3 sets of 10 thrusters climbing 45-65
Ball and Chain: 1:53/2:00/2:05/2:08/2:15/2:07/1:59
Slow, but an improvement nevertheless.
Handstand holds 5x:20
Pre WOD -
BSQ worked up to 5 @ 230#, 1 @ 260
Strict Press worked up to 5 @ 140, 1 @ 160
Odd – 8 Thrusters
Even – 10 BJ
300 DUs…..who loves DU’s?…..this guy!!!!
nice job on the Double Unders JC!!!!!
BAC: something like 1:44-1:51; definitely thrilled with my effort; amazing coaching by Ben who showed me that I am still heel striking after all these years
handstand holds times 5
So grateful to the Crabbes for letting me hold their baby; one of the best parts of my day
I’m off tomorrow but can’t wait to see what you’ve got for me for Sunday!
The Ball & Chain: 1:26, 1:29, 1:29, 1:32, 1:35, 1:36, 1:37
Ball & Chain 1:20, 1:29, 1:36, 1:38, 1:37, 1:34, 1:30
Ball & Chain: 1:25, 1:27, 1:29, 1:35, 1:38, 1:40, 1:40
B&C on track- 86,87,87,86,1:31,1:34,89
1. Ball and Chain
1:20 / 1:19 / 1:20 / 1:20 / 1:20 / 1:21 / 1:23
2. Handstand Holds – no problem
… legs are fried.
subbed 200SU for 400m run: 1:22/1:21/1:24/1:20/1:28/1:32/1:25
two days later calves still burning
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