CrossFit HQ WOD 180806

Monday Aug 6 2018


What a crazy past 7 days, hell scratch that it's been a crazy month. I leave in the beginning of July to go and do some military stuff and then come home for 3 days and off to the CrossFit Games to coach our very own Tom Fameree. Driving home tonight there was definitely a lot of reflection on what we as a community have done and what it is that still lies ahead of us. Tom was amazing over these last few days and the time that I got to spend with him before and after his workouts will forever be some of my favorite new memories. Tom went in to the Games in 19th came out 9th and when I told Tom that he finished in the top 10 it was then he started jumping around revealing is goal of the weekend, a top ten finish. Tom showed heart, grit and most importantly he left what he had on the floor always walking off with a "holy shit I just did that" grin! The fans that came out to support Tom was nothing short of amazing. Today as I was watching Tom complete his final workout of the weekend I noticed both stands on each side of the games floor had bleachers full of Team TomFam supporters making Tom look like Hulk Hogan back in the day acknowledging his fans surrounding all sides of the ring, only Tom didn't flex or cup his ear he just pumped that fist and grinned to all. Thank you to everyone that made this last year at CFGB a successful one. We will continue to grow and push every athlete within our doors to become the best no matter if that is best at life or the best at CrossFit, the experience and workouts will be the same. 2019 is going to be a fun year. I'll just leave it at that for the moment:) Anyways, a little over 8 years ago I found CrossFit, built a gym in my garage and began my CrossFit journey and it only started because I finally clicked on CrossFit.com so for the next week we are going to do the HQ Workout of the Day in honor of CFGB's humble beginnings. It is released every night at 8pm so the posts will be like 3 minutes late but no more than that I promise. I do apologize for the last couple days of a little later than usual posts. Let's have some fun this week because come next Monday 2019 training season officially begins.
Congratulations Tom Fameree 9th Fittest 55-59 Male in the WORLD!!!!!
Happy dang Monday!
CrossFit HQ WOD 180806
Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.


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Troy Foley50d

So a rest day on Thursday? Nice!
Congrats Tom! #justsentit

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Zac Guns50d

Congratulations Tom, what an accomplishment

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Theresa Rosenquist49d

❤️❤️❤️! SO cool! SO amazing!

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🎁 & all 🙂’s
Bar MU from floor (face). 65# thrusters.
6:17 UB on the bar
10 min emom 4 strict hspu/5 ring dips; 3 rounds 400 m run/15 GHD/3 MU; 2-2-2 FS @ 155#
12:58 banded mu the rest rx
Annie Snatch complex Handstand walk course
Got all 7 MU unbroken. New PR
10:53; jumping MU, banded C2B, COB
AG Chipper (19:08); Box PU, 155# DL
Box BMU
10:52 @ 55#. Green band BMU.
Ripped hand so ring rows for the 3rd round
Scaled the muscle ups down to 5-3-1 instead of 7-5-3
10:15 RX WT. Box BMU, purple band c2b abd pullup
10:53 95# , box BMU
9:00 w mods
👶🏼 mods: ring rows, jumping c2b and jumping PU, 55# // EC: AG Chipper: 17:02 push ups, 105#, prego burpees
Madison hangover
A long time... gymnastics day hehe
Snatch complex 85#, GHD Annie, old girl V (46 burpeeS), worked on handstand obstacle course made by Tom!
GHD Annie
12:01 😡
BMU were not my friend today. Lots of fails. Did a scaled scheme. 5/3/3. Will keep practicing. OHS 5x4. GHD/Plank Circuit w Jimbo. Oh and some HSW with the crew.
Struggled mightily this morning. This workout was built out of my weaknesses. I'll live to fight another day.
17:23 last 3 mu’s took awhile
12:42, chin height bar mu attempts, red band c2b, 55# thrusters.
7 bar MUs UB to start and all thrusters UB / Jump Finish from 8/2/18 complete in 16:26. MUs complete UB or 2x3. All squats UB @ 275#
9? C2b with band, bmu from low ring
Bs 4x2 #145-150
8:55 (BMu, 65#)
Master’s Final (from sat) 21:23? 🐢 5 rounds: 20 GHDS, 40” HS walk. 3x10 front rack box step ups (85#). 7.5 mile bike (20:55)
***ALL the mods: #28 Goblet Sq/KB-JMU/asst'd C2B. 2k SkiErg - 9:56.7. LCB shldr smash/KB psoas smash.
Did poorly
Handstand work. 50-40 of ghd annie before moving on to handstand stuff