Christmas 2011
Closing Out

The (Holiday) Hangover

Tuesday, December 27th, 2011

We're still out of town visiting family, but TCF will be open today, ready to dish out your penance.  Our new year starts now!

Workout of the Day

Overhead Squats 3,3,3,3,3

then....

"Grace"
30 Clean and Jerks for time

QUOTE:"Do the difficult things while they are easy and do the great things while they are small.  A journey of a thousand miles must begin with a single step." - Lao Tzu

Comments

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Eric W.

45 55 65 75 95 PR - conc on form, just got first ohs ~3 weeks ago
Grace - 10:07 Rx'd PR

Elizabeth

Got a WOD in at Crossfit Connections in Canada.
Buy In back squats 4 every min. For 8 min
60 Squats
60 Push Ups
40 KB Swings 24/16 kg
40 Steps of Lunge
20 Deadlifts @ Bodyweight
20 Pull ups
10 Box Jump Overs 24/20 "
10 Floor Press
** every min in the min you must complete 5 Toes to Bar before continuing with reps.
CASH OUT : 2 sets MAX reps BACK EXTENSIONS on GHD
22 min something

Matt

Max OH squat was 165#. Tried and failed at 195#.

Grace was 4:23 rx'd (9 seconds off my pr).

Good to be back in NC.

Josh L.

155 max ohs and was feeling super tight and out of whack. PR

3:20 rx'd Grace PR

Jeremy J

Had a little "incident" on the stairs ealy today and did a little damage to the foot... Should be back in operation by tomorrow - hoping to redo this WOD after a shorter one this week. Haven't tried a heavy OHS since I finally became able to do them!

I didn't let the foot stop me today - home workout (3 parter)

Part 1

50 air squats/10 sit ups
40/20
30/30
20/40
10/50

10 minutes 4 seconds

Part 2
200 squats

7 minutes 29 seconds

Part 3
50 pushups/50 ab wheels
40/40
30/30
20/20
10/10

19 minutes 13 seconds

Adam B

95# OH Squat

3:17 Grace Rx'd

Lori

OHS 135# (same as previous PR I think)
Grace 4:02 rx'd (PR by 57 seconds)

I fully expected this one to suck since I've been eating crap for several days. But I guess 4 days of rest and sleeping late helped.

Kirk

205 x 3, 3:33 rx'd Grace.

Lots of pr's today and some impressive first time numbers!

John

XFit Darien WOD -
5 x Deadlifts 275/165 Adv 315/185
10 x Burpees (Had to finish each Burpee by jumping onto 45lbs plates stacked)
5 Rounds

Then...10 x V-UPS (25/15), 15 x Toe-Touch (25/15) 20 x Russian Twists (25/15) Rep out with Chinnies! This last part dominated my CORE!!!
14:38 *Deadlift 225lbs

John

Opps forgot one arm KB Swings 10 each arm was in my WOD for 5 Rounds

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