Feb 042010
“Sandy”
5 rounds for time:
7 Medicine Ball Clean Wall Ball Shot 2-for-1s
21 Ab-Mat Sit-ups
Post time and thoughts to comments.
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CrossFit Champions hosted our first Yonder Way Farm pick-up tonight. It was great seeing so many of our members, and new faces, picking up orders of grass-fed beef, pasture raised pork, honest to goodness free-range chickens and eggs, and raw grass-fed dairy milk.
Matt and Pam of CrossFit Champions with Jason and Lynsey of Yonder Way Farm:
L2.5 – I did the 14# ball but I was not able to do a squat while the ball was in the air (I have not figured out how to do it, coordination issue I guess)
7:44
Nice workout, Sandy. Can you feel my enthusiasm?? Just kidding.
Good job, WC!!!!
L3
7:45
Note to next classes…you must stand back up after your squat from the med ball clean THEN squat back down to start your wall ball shot 2 for 1′s, three squats per rep (some people were confused this morning…I won’t mention any names…(Justin!!)
L3 7:30
I don’t know if I did it right…oh well. Good work this morning!
L2-6:00
Thanks for the push Jose! I had you in veiw the whole time. Know way I was going to let you beat me with enough time to get coffee and come watch me finish. Haha. This turned out to be a fun one and really worked out some of the soreness left over in by lower back from front squats.
L3 – 6:49
L2 14# 8:19
L2 – 6:09*
Nice WOD this AM. Great job WC. It would have been great if the author of this WOD was there to give us a demo on how to correctly do the Med Ball Clean WBS 2-for-1′s. Sandy was supposed to be there, but made some excuse about his keys? I think that WC is just a little bit to early for him.
Yeah Justin, I heard that excuse too. I wish I had a truck collection so I could just take, and I quote, “my other truck” when I couldn’t find my keys…
L2 – 10 minutes and change. I’m old and I’m slow but I aint dead yet.
John, maybe Sandy can clarify. But is seems fishy that he couldn’t find his keys for his truck this morning so that he could get there on time. He said he found them at the gym. But if his keys were at the gym, and his truck was at home, did he drive it home without the keys? I am just saying……..
That is sooo true Justin!!! I am totally cracking up! Sandy is scrambling now…he’ll have fun reading all these posts today.
Btw, I forgot to thank Sandy for the great WOD!
Hey Tom, At least those of us approaching 60 and over 60 SHOW UP ON TIME unlike an unnamed younger trainer who can’t remember where he left his keys and who was supposed to demo and teach the WC today’s wod.
Well, forget my time–it wasn’t accurate. (About 8 minutes which had I been doing the wod correctly would have taken me longer.) I wasn’t doing the movement correctly. I snatched Mike G. to teach me after the WOD (thanks, Mike) and then Jose and then when Sandy FINALLY arrived, I grabbed his arm for instruction. Trying to train the brain. (I’m a slow learner.) This one sets the legs on fire.
L3
6:00
Good job this A.M. Sandy. That was a nice spin to the WBS, my legs felt the squats, and yes I had every intention on showing up to your spot at least with water in hand.
Extra Work:
L sit pull ups: 3 x 5
Shoulder Press: 95% of 1 RM 145# x 3 x 3
Back Squats: 95% of 1 RM 270# x 3 x 3
L3
20#
7:46
L2 10#
9:03?
L3
8:26
Had to do a few extra for forgetting the extra squat. It was probably due to the song selection during the WOD, I think it was Rihanna’s “Umbrella” mixed with General Public’s “Tenderness”? 2 X crap = crap. Thanks Matt. Nice WOD Sandy.
L3
Performed exactly as it was instructed to me by the class Instructor (Pam).
Full med-ball clean (including standing up from the squat in the clean), followed by a full WBS 2-for-1.
7:07
L 1
8:43
This was great, after I got the move down and stopped getting hit in the face with med ball, LOL
Wow, like I mentioned earlier, all I ever hear is WC this and WC that. Maybe we should should change it to the WAWA Crew. Haha. As far as the truck is concerned, I drove my personal truck to crossfit yesterday but keys for my work truck were in my pocket as usual. They fell out of my pocket, I found them this morning at crossfit after driving my personal truck to crossfit because I spent 45 min looking for them this morning at the house. So, if the WC feels like they were shafted, well, I guess you were, I’ll have to do better next time. Oh wait, got to go, I think I hear the Wambulance coming. Hahahahahaha. I crack myself up.
L3 8:36 I think or 8:30? I am staying out of the keys discussion.
L2
14#
Medball clean WBS 2-1 as prescribed
7:12
Gotta have some moves for this one!
L2 10# mod
9:01
yeah – almost had the face to ball encounter in the warm-up, opt’d for the modification to save my pride!!! LOVED the workout!!
L2
8:29
Tami
L2-12lb
6:26
Gotta get faster on the 2for1 ones because I know I still kicked your butt Sandy on the situps!!!!! Loved the workout.
Mike
L2-14lb
7:25
L1 (I think) 10# ball
6:53
L2- 12#
7:27
First time for me to do 2 for 1′s…quite an amusing sight!
7:48
12 lb 2 for 1′s
L3
6:57