Friday 1.31.14

Ally B

Ally B

Moonrise Kingdom
4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts (185, 135#)
6 Hang Power Cleans (185, 135#)
3 Shoulder to Overhead (185, 135#)

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112 Comments

  1. Booooommmmm!!!!!!! to the mucho gacias early poster. much luv Max!

  2. Tricia D

    Strong ladies!!!!!

  3. Badass coaches!

  4. Big Mike

    At Crossfit London
    5×2 Heavy Squat Snatch: worked up to 80 kilos

    WOD
    30 OHS
    10 Pull Ups
    25 DU’s
    20 Power Snatches
    10 Pull Ups
    25 DU’s
    10 Squat Snatches
    10 Pull Ups
    25 DU’s
    15:00 even (DU’s with someone else’s rope are even worse than my own)

    Pull up bar was fat as an axle bar. Train hard, fight easy she said. Tiny box in an arch under some train tracks. Eight person class. Coach had never heard of CFNE. Nuf said. Two more continents to go.
    Body is still on EST so this felt like the 2 am class.

  5. Moonrise Kingdom: 9:50 (85#)

    Fun using the new green plates today – like the first WOD with a new pair of sneakers!

  6. MK: 11:57 Rx

    30 strict pull-ups (a few strict chest to bar in there but mostly pull-ups)

  7. Moonrise Kingdom: 11:22 (155#)

    Strict C2B work – much room for improvement.

  8. Colleen (OC)

    Moonrise Kingdom: 11:18, 70#. C2bs killed me today. The weight was just right (for once!)

    Fun warmup Meg!

  9. Moonrise Kingdom: 12:26 (PU,115#)

  10. Moonrise Kingdom: 12:38 (155#) props to the the RX peeps, that weight seemed crazy to me. nice work all.

  11. Tricia D

    Moonrise Kingdom: 9:27 (65, pus v ctb). Did not do pu in rd 4. Looked down, saw blood, no more pull ups :). Rae you kept me moving through the first 3 rds of pus today, thx!!

    • That sucks! You can’t catch a break on those pullups…

    • Michelene

      Oh no! Give those hands a break:) See you at the 7 tomorrow?

    • Tricia D

      Haha I know. Every time they are about healed I stupidly do pus or ttb in a WOD and bam, back to raw :). Taking a break. Yes, will be at the 7!

  12. Moonrise Kingdom: 10:52 (135) I wrote 11:52, forgot about the delay. The time cap spooked me a little and next time I’d like to give 155 a go. Also I second Brad and Ho.

  13. Moonrise Kingdom: 10:36 (135#)

  14. Christian

    MK: first round strict c2b, then ring rows (shoulders still hate that big kip), weight RX – 16:44 grip was gone by the 4 min mark.

  15. Moonrise Kingdom: 13:03, 125#, regular pull ups.

    Let’s call them “super” pull ups or C2B attempts. One more month to get C2Bs.

    C2B practice after.

  16. Moonrise Kingdom: 10:31- Scaled

    95#, 6 CTB rounds 1-3, 12 CTB round 4.

  17. Michelene

    Moonrise Kingdom: 11:49 (65# & KPUs) Back felt great and calf is getting there. Feeling my age these past couple of months :(

  18. Moonrise Kingdom: 14:37 (135#)

  19. 14:30RX
    Hang cleans got heavy quick

  20. Moonrise Kingdom: 12:57 (135#)

  21. MK 15:01 145#

  22. Rachel E

    Moonrise Kingdom: 9:44, modified (ring rows for C2B, 25# dumbbell for DL and HPC, 15# for shoulder to overhead).

    Thanks for the suggestion, Rach! Felt like it would be too light but ended up being challenging to stabilize the DBs.

  23. Moonrise Kingdom:12:31 (155 rd 1, 135 after) not so happy with this.

    30 CTB. Probably like 20 CTB and 10 Pullups over 8 min.

  24. Craig B.

    MK: 9:23 rx

  25. Moonrise Kingdom: 13:22 115#

  26. Moonrise Kingdom: 14:00 RX

  27. Moonrise Kingdom – 15:57 RX Thanks for the encouragement Rach, Meg, and Jen!

  28. Moonrise Kingdom: 12:37, 80#, pu

  29. Moonrise Kingdom: 13:35 at 95#. My C2B were singles from the get-go. Not good news. When I was just out of the shower in the locker room I heard Rachel M. giving the 6:30 am C2B pointers, but needed the visual. Rachel’s chest to bars were out of this world this weekend.

  30. Pre-WOD
    Rowing/Core: 20:30
    500m Row, 50 GHDSU
    1000m Row, 30 GHDSU
    2000m Row (7:40), 20 GHDSU

    Moonrise Kingdom: 10:14 (155#)
    The row before the WOD definitely wiped me out.

    30 Strict C2B Pull ups

  31. ML: 9:24 (65#) rx CTB
    so happy I chose this light weight bc it allowed me to cycle through the HPC and felt like … Well, like it’s suppose to feel! Straight sets and cycled! Best feeling.

    Now, all CTB but so slow bc all dang singles.

    1000 meter row both before and after wod (that’s 2000 meters in all..). I’m scaling heathers challenge and starting early since away in feb! Game on.

  32. Ashley R

    Moonrise Kingdom:

    85# rounds 1 & 3 pull ups, rounds 2 & 4 CTB – 9:37.

  33. Moonrise Kingdon: 9:32 @ 105# did 6-8 Chest to bars each round. In hindsight, I could have done 12 but it would have just taken me longer. Glad I did the c2b as I usually do pull ups—that was a win for me, today.

  34. moonrise kingdom: 10:27 (95# + pull ups)

    happy weekend!!!

  35. Moonrise Shire ;-D
    8:16 (Mods – ring rows, 85# DL & HPC, 45# RKBS)

    Lotsa good mojo at the 5:30am this morning! You badgers ROCK!

    PT 11/12

  36. Moonrise Kingdom: 12:08 (155#)

  37. Moonrise: 14:09 (85#) – 6 CTB per round

  38. Patti Jeanne

    Moonrise 11:50 95 lbs started at 105 and had to strip weights. Pull ups for c2b.

  39. Lisa K-L

    MK: 8:48 (65#), working on pu’s, so scaled to 10, (bummed I did that, cause what’s 2 more each round?). Would’ve felt better. Next time.

  40. Moonrise – 10:28 (155#)
    30 Pullups – 15 Strict C2B, 15 Strict Pullups (forgot time, somewhere around 9 minutes)

  41. Sammy B.

    Moonrise Kingdom: 9:40 (banded pullups, 85#)

    Still an awesome WoD even scaled. HPCs the limiting factor for me. Talk about forearm burn!

  42. Jonathan

    Moonrise Kingdom: 12:32 (155#)
    Pull-ups: 15 strict CTB/15 strict

  43. Michelle

    Mk: mod 4r: 30 walking lunges, 20 ghds, 10 cal air dyne
    10:11

  44. Moonrise Kingdom 14:58 RX. I left my wind somewhere in Europe.

  45. Moonrise: 10:31 155# (screwed up and did 4 shoulder to overhead each round).

    30 strict-ish pull ups. Not sure of time.

  46. Another good day with the 630amers Moonrise Kingdom 9:19 @ 165#

  47. MK: 10:10. Did regular pull ups and scaled to 45# because of the shoulder to overhead movement.

  48. MK 12:06
    Reg PU’s , 70#
    -did 12 pullups the first round without falling off the bar. A first for me ! Quickly fell apart 2-4 BUT, I’ll take it :)

  49. Moonrise Kingdom 14:54 with lots of mods:
    regular PUs / 125# bar / PCs, no hang / skipped 2 STOH on the 1st round. So I guess that makes my WOD “Cloudy Night Sand Lot”

  50. Thomas F

    MK 13:40 Rx

    Whew that was heavy mid-WOD! Great workout. Freakin’ awesome explanation of kipping C2B by Heather B and Kevin M. Yet another example of superstar coaching at CFNE!

    Check out Heather’s February rowing challenge… gonna try it…

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