Racin

Wednesday Jun 13 2018


I had a new kid start some personal training and as happens quite often he may have lost his lunch halfway through. I let him know, as he sat next to that toilet a little dejected, that he wasn’t the first and definitely not the last. I told him the story about Tommy Schmidt’s fist day with Sam cleaning up the mess.   Cal was walking by and commented I remember my first day, puked everywhere. Good times, hey? We’ve all had our first days or embarrassing moments at CrossFit and they’re all pretty similar; so if you happen to see a newb around the gym struggling feel free to pass along your embarrassing story. We all have them, might as well have a good laugh and a little reassurance we aren’t the only ones that find ourselves in a moment. 
****Todd from Aurora is in tomorrow evening from 4:30pm until 6:30ishpm. ****
Have a nice Wednesday!
1.) Racin
Heat 1: 15 minute cap
5 minutes alternating every 30 seconds
Paced Assault Bike🙂
Sprint Assault Bike☠️
Immediately at the 5 minute mark 
Begin Death by Bar Muscle Ups
1 the first minute, 2 the second, 3 the third and so on until you cannot complete given reps within that minute 
2 minute transition 
Heat 2: 10 minute time cap
500m Row
40’ Broad Jump
25 Burpees over rower, lateral 
40’ Broad Jump
500m Row
Note: This is a race to the ☠️
2 minute transition 
Feature: 5 minutes time cap
300 Double Unders
*2.) 5-2 minutes rounds
5 Bodyweight Benchpress 
5 Box Jump 36/30”
Note: If you can’t do bodyweight  find the closest weight to your bodyweight that you can. 
*3.) 1 Strict Press every 90 seconds for 6 rounds @ approx 90%
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
*5.) Shoulder Mobility to include CrossOver Symmetry, Terres Major Smash, Lacrosse ball pec & shoulder smash. If you don’t know just ask. 
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Derek Zehms11d

It’s beautiful

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Erin Buntin11d

Special shout out to the cleaning crew! Thanks for taking good care of the place, especially after unexpected WOD Flu and DU mishaps. We appreciate you!

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44cals. 5/7bmu. ~7min 2nd heat. 5:13 300dubs
SP@85#. Bench(^80)& bj. Need to work on benching 😬
Got some BMU, 114 DU
45 cals/burpee pull ups/~7 min/ 3:49 DUs
135# bench/BJ
2-2.5 mi run with Barbi
We made it back in time for DU’s, 175
Done. 3 BMu from box. 56 du/50 singles
115sp ec Crossover
43 cals, bar MU practice with bands
230 DU
96 cals; 4/4 BMU from ground with 45 & 25 plate; 7:45 heat 2; 195 DU; 3) 135#
63 Cals | 8/8 BMU (called it off after tearing) | 7:22 | 207 DU || Flipping of tires
5/9 BMU, 300 dubs
Morning swim sesh 🏊‍♂️; 5 sets of 10 back ex., 20# DB bent over row & reverse hyper
78 cals, 12rds+2 BMU(stop before tearing); 6:26; 300DU w/1min left.
5/5 (blood blister), 7:04 (damn you Grant), 4:50
Yesterday’s BS emom with the Vanderkelens
69 cals, 8 full rounds of MUs then tore, 6:27, 217 Dubs
Tire flips, bench press 175#, finished double unders and mobility
8/8BMU (low bar forehead height), 8:55, 211 DU
0/1 BMU, 6:47, 199
1 bmu prior to class so that's alright.
Round 5 of BMU w/ purple band, Heat 2 complete under time, 127/300 DU
Did most everything. except the DU's. 30 ish SU's before I gave up!
Completed. Low bar mu abd 500 single unders at cap
69 cals heat 1, 8:09 for heat 2, tried heat 3
9/9 BMU, then hands got icky. 5:49 WOD, 3:49 DU
31 cal, low bar mu, 9:57, 250 singles.
2 rounds: row 30 cal 400m run
I was there.
61 Cals, 4/7 bmu, 7:45, 223 dubs (shoulders were 🔥)
Yesterday’s back squats @ 155#; yesterday’s WOD: 4+20’ rx
CrossFit Mowhawk Valley
Grace 2:15 (minute 30 PR LOL), Clean complex 145# (PC&jerk + full clean&jerk)...4 rounds 250m row, 10 strict HSPU(all UB), 25 sit ups...262dubs at 5min mark, holy shoulders!
Done ✅
Tire flips Afterwards
✅ humbling workout.
2/5 BMU - black band, 7:00 part 2, 242 DUBS, #4 EC, mob,
5 bar mu clavicle and chin height alt. 8:15. 225 du.
88 cals / 4 out of 8 Bar MUs / 5:39 for Heat 2 / 300 DUs complete in 3:40
Following class: 6x3 HBBS EMOM from yesterday @ 130 kilos (286 pounds) / Mr. Niceguy from yesterday: 4 rounds + 34 feet of lunges / Crossover Symmetry recovery
Present!
MU not so great but the rest was fun! 287 DU
68 cals, 5/6 BMUS (hands👎🏼), 7:27, dnf dubs.
95# SP. Row(85#)/hyper/hh raises ✅ bench (125-115)/box jumps ✅ 5x4 pause FS
EC 2 and 3 at 135 and 105 respectively
3/6 BMU Rx, 7:15 part 2, 263 DU’s
91 cals; 2/5 BMU*; 7:26; 125 DU
* skipped the first minute, too ded
Done! I like racin!