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Sunday, 07 July 2013 / Published in WOD2

Monday 7.8.13

For time:

Run 1 Mile (MHS loop)
20 Deadlifts (225/155)
Run 800 M (MMS)
15 Deadlifts (225/155)
Run 400 M
10 Deadlifts (225/155)

Rx’d + (275/185)

1) Teams of 2 complete as a team:

100 Med Ball Sit Ups

2) Define 2 goals you wish to accomplish in your training or what you are training for.   Post to comments or write them down where you can see them everyday.  Writing them down so you can visually see them everyday will help keep you accountable.  Choosing to post them to comments will help us (CFM Family) keep you accountable. 

Upcoming Events:

-Monday, July 15th-Begins the “Stop the Slop” 4 week nutrition challenge.  Details will be posted and discussed at gym.  All you need is a team of 3.
-Tuesday, July 16th 5:30-Nutrition to meet my goals (free to all members).  This will be as session devoted to hone in our existing knowledge of nutrition and define how to be more successful. 

“The most important thing about goals is having one.”~ Geoffry Abert

38 Comments to “ Monday 7.8.13”

  1. Ray Gutierre says :
    July 8, 2013 at 8:05 am

    17:32 (275)
    60/40 sit ups with Jon Johnson

  2. Michael S. says :
    July 8, 2013 at 9:10 am

    28:01 @ 225lb
    45/30/25 situps with Sam

  3. Penny J says :
    July 8, 2013 at 10:20 am

    WOD 20:21 (155 DL)
    30/30/40 sit ups with Allison

  4. Amy Brown says :
    July 8, 2013 at 10:26 am

    23:42 @120 DL
    100 KB Ab twists

  5. Zack Lovingood says :
    July 8, 2013 at 10:29 am

    17:54 @275

  6. Erik Laney says :
    July 8, 2013 at 1:36 pm

    19:53 (275)

  7. Tim H says :
    July 8, 2013 at 4:51 pm

    22:04(205)

  8. Kim J says :
    July 8, 2013 at 6:44 pm

    31:05 (125lbs) need to run more

  9. Matt W says :
    July 8, 2013 at 6:51 pm

    20:22 RX+

  10. Brandy Farmer says :
    July 8, 2013 at 7:04 pm

    Row 2000 m in lieu of 1 mile run
    WOD- 21:04 @135 lbs

    Sit-ups with Kayla

  11. Danny says :
    July 8, 2013 at 7:47 pm

    Hotel room WOD…
    4 rounds for time – 25 lunges/50 air squats
    14:44

  12. Stacy B. says :
    July 8, 2013 at 7:55 pm

    29:03 145lbs DL
    Sit-ups with Leighton

  13. Frank says :
    July 8, 2013 at 8:06 pm

    31:34 (135lb)
    Goal: Lose at least 15lb and be comfortably under 200lb by September 30, 2013.

  14. Jenny T says :
    July 8, 2013 at 8:14 pm

    19:19 @ 165

  15. Jenny T says :
    July 8, 2013 at 8:15 pm

    Goals: get a stinking muscle up
    15 unbroken CTB pull ups

  16. Mama Jenny says :
    July 8, 2013 at 8:44 pm

    17:40 880/440/220 @65lbs
    Only walked twice…goal it to punch my go button when my head says to stop! Getting stronger!

  17. Tim N says :
    July 8, 2013 at 8:56 pm

    19:11 RX

  18. Keith says :
    July 8, 2013 at 8:59 pm

    23:06 rx’d

  19. Amanda J says :
    July 8, 2013 at 9:04 pm

    WOD 20:22 (185)
    100 Med Ball Situps with Treecy!

  20. Keith P. says :
    July 8, 2013 at 9:09 pm

    23:40 rx’d …800 was horrid.

    Goals…do a muscle up…become more lean

  21. Jennifer says :
    July 8, 2013 at 9:11 pm

    27:49 (800/800/400) 95lb DL

    Goals- lose 25 lbs, spend more time running

  22. Miranda says :
    July 8, 2013 at 9:29 pm

    25:03 (125lbs)

  23. Josh F says :
    July 8, 2013 at 9:32 pm

    25:10 (245)
    Goals- DUs, Sqcl 275

  24. John I says :
    July 8, 2013 at 9:50 pm

    26:00 (225)
    Goals ; start running again, increase leg strength, improve technique

  25. Mel S. says :
    July 8, 2013 at 9:52 pm

    30:44 (105)

  26. Ashley says :
    July 8, 2013 at 9:55 pm

    22:00 Med ball situps with Greta 25 X 4

  27. Kayla Farmer says :
    July 8, 2013 at 10:06 pm

    WOD: 23:03 (135lbs)
    100 med ball sit-ups with mom

  28. John J. says :
    July 8, 2013 at 10:09 pm

    26:35 (205)
    WBSU 60/40 w/ Ray

  29. Matt G says :
    July 8, 2013 at 10:17 pm

    17:53 (275)

  30. Twiggs says :
    July 8, 2013 at 10:49 pm

    22:59 (225)
    Goals: When people ask how many doubles Twiggs can do I want the answer to be all of them, and good oly lift technique.

  31. Shawn J says :
    July 8, 2013 at 10:58 pm

    23:10 @ 275
    DU’s & chest to bar. My gremlins

  32. Nikol says :
    July 8, 2013 at 11:17 pm

    3 rds
    500m row
    12 DL (140)
    12 burpees
    14:52

  33. Greta says :
    July 9, 2013 at 6:32 am

    26:13 145lbs
    25×4 WB sit-ups w/Ashley
    Goals: 5 pull-ups, 5 ring dips, 50 continuous DU

  34. Danny says :
    July 9, 2013 at 6:53 am

    Goals – by 12/30…
    Get past this stupid shoulder thing
    30 min. 5K, DL 400, BS 350
    Off all maint. meds (only 1 left)

  35. Rachel says :
    July 9, 2013 at 11:17 am

    1 mile/20 dl@ 95lb
    400 m/15 dl
    200 m/10 dl

    Somewhere around 23:30? All I remember is that I spent the day at the mall, had junk food, and felt horrible – worst mile I’ve ever run. Food matters. I need to remember this.

    2 Goals:
    1.) Lose 35 lb by Feb.

    2.) To be able to finally change my goal after 15 years.

  36. Kara Crowe says :
    July 9, 2013 at 11:40 am

    26:18 (125lb)
    1) Run 10 min mile by Nov.
    2.) Maintain consistency eating a healthy diet. Keep “cheating” to a minimum.

  37. Kayla Farmer says :
    July 9, 2013 at 10:11 pm

    Didn’t mention my 2 goals in my first post…
    1. Get a muscle up before Christmas
    2. Be able to fluently do toes to bar

  38. Cindy says :
    July 13, 2013 at 12:36 pm

    GOALS:
    1.) Working towards 13.1 mile marathon October 20th.
    For this to happen I need to:
    -run one long run one day per week increasing each run by at least 10%
    -be consistent at Crossfit at least four times a week, add additional short runs weekly if runs have been limited in the crossfit wods.

    2.)Nutrition! Nutrition! Nutrition!
    – start the four week “stop the slop” challenge on Monday July 15th
    – plan weekly meals, make as many meals as possible ahead of time. Be Prepared!

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