Friday 10.04.13 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. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) Related 115 Comments Newer Comments → Kate S on October 3, 2013 at 8:19 pm 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! Reply Kate's New Harbinger WeightBelt on October 3, 2013 at 9:34 pm 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! Reply Ho on October 3, 2013 at 11:24 pm See below. Epic fail. Reply Michelene on October 3, 2013 at 8:29 pm Heather O – you’re having paleo wedding cake, right? Reply Heather O on October 3, 2013 at 9:04 pm 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. Reply Sam on October 3, 2013 at 9:32 pm can you bring some left-overs to the 5:30 am class, please….. Colleen (OC) on October 4, 2013 at 7:34 am ^^ I’m with Sam on this one… Heather O on October 3, 2013 at 9:03 pm 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 Reply Sam on October 3, 2013 at 9:35 pm 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 Reply Ho on October 3, 2013 at 11:23 pm You might not name names, but I will. Eugene. It was Eugene that stole your belt. And frankly he steals stuff all the time. Reply Ho on October 3, 2013 at 11:24 pm Dammit…wrong post. Ug. Andrew E on October 4, 2013 at 5:54 am Way to ruin a beautiful moment, Ho. The Godfather on October 4, 2013 at 7:20 am Snitches get stitches…now where did I put my horse head… Eugene on October 4, 2013 at 9:38 am I wish I could steal someone’s clean & jerk. Braatz on October 4, 2013 at 7:31 am Heather – Congrats on your big day! Reply Wendy P on October 4, 2013 at 7:46 am Congratulations Heather….hope you enjoy every minute! Cheers 🙂 Reply Susan Stein on October 4, 2013 at 8:27 am Congratulations Heather. Truly enjoy your day! Reply Geoff L on October 4, 2013 at 9:24 am Congrats Heather Reply Sarah S. on October 4, 2013 at 9:52 am 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! Reply Andy M. on October 4, 2013 at 10:50 am Congrats on the big day Heather! Reply Heather V on October 4, 2013 at 12:22 pm 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! Reply sarah w on October 4, 2013 at 1:48 pm wish I could have seen you off into your wedded bliss. Best wishes, Heather. Reply JC on October 4, 2013 at 3:33 pm 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! Reply Katie c on October 3, 2013 at 9:46 pm Heather, congratulations and enjoy every second of your big day. Reply Judi on October 3, 2013 at 9:57 pm 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. Reply jamie on October 3, 2013 at 10:52 pm 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 !! Reply Christian on October 3, 2013 at 11:17 pm Awesome! Congrats on the one year and the huge accomplishments. Class wouldn’t be the same without your humor! Reply Kristin B. on October 4, 2013 at 9:00 am ^Ditto to that! SueB on October 4, 2013 at 2:04 am Happy birthday and one-year anniversary! Reply Heather O on October 4, 2013 at 7:27 am Awesome job Jamie! Keep up the great work and enjoy your birthday! 🙂 Reply Colleen (OC) on October 4, 2013 at 7:36 am Yeah Jamie! Congrats on 1 year! (First out of many!) Reply Wendy P on October 4, 2013 at 7:45 am Congratulations on all your successes and Happy Birthday!!! Reply Dave C on October 4, 2013 at 8:16 am That’s awesome Jamie. Congrats and keep it up! Reply Susan Stein on October 4, 2013 at 8:28 am Congrats Jamie and happy anni! Reply Sam on October 4, 2013 at 8:33 am Congrats, Jamie! Reply Tricia D on October 4, 2013 at 9:03 am Happy Birthday and congratulations! 40lbs, what an acheivement!!! Reply Geoff L on October 4, 2013 at 9:24 am Happy birthday Jamie, and congratulations on all the hard work you’ve put into this. It truly shows, proud of you buddy Reply Katie T on October 4, 2013 at 9:54 am congrats! and happy birthday! you have come a long way in 1 year. glad have joined the cfne family! Reply Andy M. on October 4, 2013 at 10:53 am Way to go Jamie! Reply Colleen (c4!) on October 4, 2013 at 11:15 am 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. Reply jamie on October 4, 2013 at 2:17 pm 102 this afternoon ? Michelle on October 4, 2013 at 11:37 am Congratulations, Jamie! You are killing it, buddy! Reply KarenH on October 4, 2013 at 2:33 pm Congrats Jamie!! Looking good! Reply Patti Jeanne on October 4, 2013 at 3:08 pm Congrats Jamie!! Reply JC on October 4, 2013 at 3:31 pm Atta boy Jamie…stick with it. You are doing great! Reply SueB on October 4, 2013 at 2:05 am Congrats, Heather O!! Reply Erin on October 4, 2013 at 6:58 am The Ball and Chain: 1:35, 1:35, 1:37, 1:37, 1:38, 1:40, 1:39 Congratulations Heather! Enjoy the day! Reply Jen W on October 4, 2013 at 7:24 am 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. Reply Andrew E on October 4, 2013 at 8:36 am We have Kill Cliff… Reply Jen W on October 4, 2013 at 8:54 am Hahahaha. I know, right? If that can’t get me out of bed and into CFNE, I must have needed to sleep in. Heather O on October 4, 2013 at 7:30 am 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 Reply Sam on October 4, 2013 at 8:32 am 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!!! Reply Tricia D on October 4, 2013 at 8:42 am 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 Reply Michelene on October 4, 2013 at 9:24 am Yes, you’re a great sport! Congrats Heather again. Enjoy every second of your special day and get some pics up on FB asap!! Reply Dave C on October 4, 2013 at 7:31 am Ball and Chain: 1:17, 1:20, 1:19, 1:17, 1:19, 1:19, 1:18 Congrats Heather! Enjoy it! Reply Sam on October 4, 2013 at 8:30 am great running, Dave! Reply Rachel E on October 4, 2013 at 8:51 am Zoooooom! There was no catching you, man. Nice work! Reply Michelle on October 4, 2013 at 11:37 am Faaaasssttt!! Reply JC on October 4, 2013 at 3:34 pm crazy fast and consistant..well done Reply Braatz on October 4, 2013 at 7:35 am 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) Reply Laura c on October 4, 2013 at 3:37 pm Nice numbers on comp wod… It got dark and spicy, eh? Reply rich t on October 4, 2013 at 7:37 am Ball and Chain – 1:48,1:49,1:49,1:47,1:57,1:50,1:46 Congratulations Heather! Who has the pics from this morning? Reply Colleen (OC) on October 4, 2013 at 7:38 am 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! Reply Rachel E on October 4, 2013 at 8:47 am Great to see YOU! I gotta set the alarm an hour early more often…. especially if there’s champagne Reply Heather V on October 4, 2013 at 8:51 am What there was champagne??!!! Reply Colleen (OC) on October 4, 2013 at 10:16 am Heather O had some in her trunk!!!! That could have been enjoyable… Reply Brad on October 4, 2013 at 7:53 am Ball and Chain: 1:30, 1;31, 1:35, 135, 1:45, 1:46, 1:25. Congratulations Heather Jamie good work! Reply Ho on October 4, 2013 at 7:59 am Sandbagger. Reply Brad on October 4, 2013 at 9:04 pm 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. Ho on October 4, 2013 at 7:58 am 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. Reply JC on October 4, 2013 at 3:35 pm it is easier when you are down 40#s…nice job Reply Sam on October 4, 2013 at 8:26 am 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! Reply Tricia D on October 4, 2013 at 8:37 am Ball and Chain: 1:57, 1:54, 1:55, 1:54, 1:55, 1:54, 1:54 Reply Rachel E on October 4, 2013 at 8:47 am 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 Reply Kristin B. on October 4, 2013 at 9:02 am You are SO speedy! Reply Tricia D on October 4, 2013 at 9:04 am What a treat to have you at the mayhem this morning! You are fast, girl! Just a flash of neon flying by!! Reply JoeV on October 4, 2013 at 12:09 pm The speed comes from your perfect POSE form. Good seeing you this AM. Reply Dave C. on October 4, 2013 at 2:08 pm Great having you in the 0530 this morning, Rachel! Come back soon. Reply ,Alison on October 4, 2013 at 8:50 am Sorry I missed your sendoff this morning, Heather. Have a fabulous wedding and an even better marriage. Congratulations! Reply Rick W. on October 4, 2013 at 9:06 am Congrats Heather! Ball & Chain 1:20, 1:22, 1:26, 1:29, 1:33, 1:30, 1:29 Handstand holds and weighted ring dips Reply Jonathan M on October 4, 2013 at 9:16 am The Ball and Chain: 1:31,1:31,1:41,1:48,1:46,1:47,1:47 Reply Heather V on October 4, 2013 at 9:24 am 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! Reply Rich P on October 4, 2013 at 9:28 am Congrats Heather! Have a great weekend! Reply Michelene on October 4, 2013 at 9:36 am 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! Reply Erin on October 4, 2013 at 12:36 pm way to pick it up on round 7. nice finish. Reply Kristin R on October 4, 2013 at 9:53 am 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!!!! Reply Big Mike on October 4, 2013 at 10:05 am Masters Triple Threat 2, 2&10, 2&15….have some strateegery to work on Handstand Holds Butterfly 101 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!!!! Reply Kevin G on October 4, 2013 at 10:08 am 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 Reply Brian L on October 4, 2013 at 10:21 am 1:24,1:23,1:26,1:30,1:26,1:27,1:27 Handstand holds- :20on/:40rest x 5 rounds Reply John S. on October 4, 2013 at 10:47 am Ball and Chain: 1:48, 1:46, 1:46, 1:46, 1:45, 1:42, 1:44 Reply Andy M. on October 4, 2013 at 10:52 am Thursday: hike/run up and down Camelback Mt., Phoenix, AZ 1:30 Today: FGB 231 at CF Magna, Scottsdale, AZ Reply Sarah W on October 4, 2013 at 8:24 pm Lucky Reply Colleen (c4!) on October 4, 2013 at 11:19 am Ball and Chain 1:33, 1:31, :31, :38, :36, :42, :34 Whipped! Handstand holds: 1@:20, 2@:30, 1@:60. Have a wonderful wedding Heather! Enjoy that cake! Reply Katie C. on October 4, 2013 at 11:26 am Ball and Chain: 1:37, 1:43, 1:45, 1:44, 1:43, 1:47, 1:40 Reply Michelle on October 4, 2013 at 11:38 am Nice job, Katie! Reply Michelle on October 4, 2013 at 11:43 am 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! Reply JoeV on October 4, 2013 at 12:07 pm 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! Reply Susan Stein on October 4, 2013 at 12:29 pm 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! Reply Eugene on October 4, 2013 at 1:20 pm 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 Reply Ho on October 4, 2013 at 1:32 pm Got you in round 6, suckaaaaaaaaaaa. Reply Sarah W on October 4, 2013 at 8:23 pm 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 Reply Gradon on October 4, 2013 at 1:37 pm 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! Reply Big Bri on October 4, 2013 at 1:43 pm “Ball and Chain” – 1:19, 1:22, 1:26, 1:27, 1:30, 1:28, 1:29 Handstand holds :20 X 5 Reply Molly C on October 4, 2013 at 1:47 pm Ball and Chain: 1:38, 1:38, 1:41, 1:45, 1:45, 1:45, 1:43. Reply Patti Jeanne on October 4, 2013 at 3:10 pm 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 Reply KJ on October 4, 2013 at 3:17 pm 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 Reply JC on October 4, 2013 at 3:47 pm Pre WOD – BSQ worked up to 5 @ 230#, 1 @ 260 Strict Press worked up to 5 @ 140, 1 @ 160 20mins odd/even: Odd – 8 Thrusters Even – 10 BJ 300 DUs…..who loves DU’s?…..this guy!!!! Reply KarenH on October 4, 2013 at 6:53 pm nice job on the Double Unders JC!!!!! Reply RONDA ROCKETT on October 4, 2013 at 5:24 pm 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! Reply Toni on October 4, 2013 at 6:39 pm The Ball & Chain: 1:26, 1:29, 1:29, 1:32, 1:35, 1:36, 1:37 Reply Lynne Mc on October 4, 2013 at 7:23 pm Ball & Chain 1:20, 1:29, 1:36, 1:38, 1:37, 1:34, 1:30 Congrats Heather! Reply Cotter on October 4, 2013 at 7:23 pm Ball & Chain: 1:25, 1:27, 1:29, 1:35, 1:38, 1:40, 1:40 Reply Sarah W on October 4, 2013 at 8:21 pm B&C on track- 86,87,87,86,1:31,1:34,89 Reply Chris M. on October 4, 2013 at 8:41 pm 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. 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