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Monday, 07 October 2013 / Published in WOD2

Tuesday 10.8.13

5 rounds of:

40 seconds Max Double Unders
20 seconds Rest
40 seconds Max reps KB Swings (53/35)

20 seconds Rest
20 seconds Max reps Chest to Bar Pull Ups
10 seconds Rest

1) Deadlift (work to heavy unbroken 10)

2) Alternating Tabata

Ab Mat Sit Ups
Ring Dips

Rx’d + (70/53)

2) Every minute on the minute complete:

Minute 1- 1 Muscle Up
Minute 2-2 Muscle Ups
Minute 3-3 Muscle Ups
Continue as long as you are able

Letting Beauty Speak Up Itself-Video

Why You Should Fill Your Company With ‘Athletes’-Forbes Magazine

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th. Details about the challenge scoring system and teams will be posted by Wednesday.

-Teams will be two or three, (depending on number of participants)
-Teams will be selected by Monday, October 14th.
-Buy in $30-I know, seems high, but it does two things- A $30 investment in you health, your knowledge of how you should eat, consistent nutrition advice, and your new  body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot.  So if 30 people enter the challenge, you split $900 dollars to spend on you new clothes to show off that new body.
-To participate in the challenge, you must participate in the before and after BOD POD testing. This is the gold standard in body composition testing. The Biggest Loser as well as NFL Combines use this style of measurments. The results will be used to determine our winners.  Pre test and Post test will each cost $30 per test.  Check Bodymetrics out
HERE

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

23 Comments to “ Tuesday 10.8.13”

  1. Tim N says :
    October 8, 2013 at 7:28 am

    WOD @ Crossfit Cull man in AL.
    SWOD. 6×5 BS@ 165

    WOD
    21-15-9
    TTB
    Dead lift @205
    Box jump@24″
    8:26

  2. Nikol says :
    October 8, 2013 at 7:56 am

    96/26/210

  3. Cindy says :
    October 8, 2013 at 11:22 am

    SWOD: 135#
    443 singles/ 91 KB @ 35#/ 34 pull-ups blue bands
    Total 568

  4. John J. says :
    October 8, 2013 at 12:44 pm

    DL: 205
    WOD: 82/30/164
    Tabata: 12/9

  5. Michael S says :
    October 8, 2013 at 4:05 pm

    DL 275
    WOD 68/30/350 =448reps (70lb KB,Singles)

    Tabata 11/7

  6. Julie S says :
    October 8, 2013 at 5:02 pm

    DL 100
    WOD 42/80/45 (Row for cal, KB 26lbs, Ring Rows)

    Tabata 10/8

  7. Hannah B says :
    October 8, 2013 at 5:06 pm

    DL 95
    WOD 264/66/44 (Singles, KB 26lbs, Ring Row)

    Tabata 8/5

  8. Bresch says :
    October 8, 2013 at 6:00 pm

    DL 365 lbs 8 times
    WOD 133 double / 72 KB @ 70lbs / 31 chest to bar blue band= 236 reps

  9. Jenny T says :
    October 8, 2013 at 8:01 pm

    DL 195
    WoD 385 RX +

  10. Jenni Irwin says :
    October 8, 2013 at 8:06 pm

    DL 225 WOD: 455 but I modified chest to bar for bar rows. 1 week down 5 weeks to go.

  11. Frank says :
    October 8, 2013 at 8:16 pm

    DL: 205lb
    WOD: 330 Singles + 97 KB-35lb + 21 CTB = 448
    Tabata 10/7 +/- 1

  12. Miranda says :
    October 8, 2013 at 8:23 pm

    84 DU + alot of singles/105 KB (35lbs)/25 Regular PU

  13. Brandy Farmer says :
    October 8, 2013 at 8:26 pm

    334 singles
    96 KB
    26 pull ups

    DL 155

  14. Danny says :
    October 8, 2013 at 8:31 pm

    DL 295
    WOD 337/81/39 = 457 (Singles/53 KB/Bar Rows)

  15. Amanda J says :
    October 8, 2013 at 8:36 pm

    SWOD @ 210
    WOD 279/101/25= 405 reps

  16. Mama Jenny says :
    October 8, 2013 at 8:49 pm

    SWOD 100lbs
    263/81/49/393 total
    Tabata 9/6

  17. Zack Lovingood says :
    October 8, 2013 at 8:50 pm

    DL 365
    267/83/46=396

  18. Tim H. says :
    October 8, 2013 at 9:00 pm

    SWOD: 275
    370 or 380/81/32 (singles/53KB)

  19. Shawn J says :
    October 8, 2013 at 9:13 pm

    99 DU’s/ 90 kb @ 70/ 25 CTB pull-ups = 214
    365 DL x 10 reps

  20. John I says :
    October 8, 2013 at 9:31 pm

    DL 225 x 10
    447/98/33 = 578 (singles/53/some CTB and some regular PU)
    tabata 13/7

  21. Twiggs says :
    October 8, 2013 at 9:49 pm

    DL 315
    128/85@53/22

  22. Keith says :
    October 8, 2013 at 9:57 pm

    DL 225
    167/96/28=291 rx’d except for a few CTB’s ended up being PU’s after 3rd round

  23. Erik Laney says :
    October 8, 2013 at 10:06 pm

    324/97/41=462
    DL 410

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