Saturday

Today was pretty awesome...

Got there early and did the class wod with Kim and some new guy...it was fun

We finished 1st with a time of 12'08"










Then for masters, we did this...it hurt

then we worked on some pistols and gymnastics...good stuff!

Congrats to Wlad and Sam who are getting there level one certs this weekend

Wlad in the Dallas snow

Run/Sled/Row

First of all, it's freakin' cold!

...so lets go ahead and do a wod outside...

WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row

Results:
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"

Back squat tomorrow...

...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!

Fio Rockin "The Carsonian" in 20 degree weather

Crazy Stuff!!

Today was nuts!

Dave, Wlad and I did the dotcom....it hurt

WOD:
15 thrusters #135
15 pullups #35
21 thrusters #95
21 pullups #20
36 thrusters #65
36 pullups

Results:
Dave N- 9'24
Carson-10'40
Wlad-15'53

Wlad after .com.....ouch!








then after about 20 minutes of handstand walking, it was time for another breather...

WOD:
4 rounds for time of...
300 m. row
12 pwr snatch #115
24 toe to bar

Results:
Carson-16'37
Dave N-18'11

then I had to squat...but not heavy today

So I did:
5 rounds...
20 air squat
20 doubles

did this is 4'21

My boys!

Strumph...

Today was a "get back in the groove" day...

2, 2, clean @ #190
2, 2, 2 clean @ #200

2, 2 jerk @ #190
2, 2, 2 @ #200

Boom!

Then did 30 pistols on each leg...not for time...



Be back tomorrow...

Holy Bajeezus!

Saturday was freakin nuts!!!

Dave decided to rock us with this nasty little WOD:

WOD:

5 Rounds for time:

7 deadlifts #315
30 doubles
400 m. run

Results:

Fio: 15' and change

Carson: 17' and change

Dave N.-19' and change
HB-25' and change
Ro Ro-16' and change
Liz-20' and change

Doin' Dead WOD

Nice Job everyone!!!!

Back became very, very tight...

But that didn't stop us...

So then Dave T. set up a bar-dip station where we had to complete 100 dips in as few sets as possible...

...Dave N, Fio, and I all took about 7 rounds to complete it...very NICE!

Then Ro Ro, Dave N. and I did this...

WOD:

60m farmers walk 2pood/1.5pood

5 kb snatch 1.5pood/1pood each arm

AMRAP 12'

We all completed about 8 rounds of each movement!

Us after killer Deadlift WOD

Me and these guys are going to get a bit more acquainted this next week!

Strength on Monday...preparation month for EP and Crossfit OPEN!  

BOOOOMMMM!!!!

What an eventful crossfit day!

After watching everyone get after it yesterday with "Holbrook" the hero, I decided to do it!

WOD :
10 rounds of:
5 thrusters #115
10 pullups
100 m. sprint
Rest 1 minute in between rounds...record fastest and slowest times

Results :
Carson: low-42 sec   high-54 sec

 Holbrook splits










After tearing up that wod, I was still feeling pretty good, so I decided to do the class wod for the day...
WOD:
For time:
Row 1k
Run 800 m.
Row 1k

Saw some great effort from a lot of folks....NICE JOB EVERYONE!

Heather Puked

 Heather After Puke










Results:
Carson-10'39"
Wlad-11'06"
HB-11'09"
Jason-12'flat

 







Jason, me, Wlad, HB post wod #2









If that wasn't enough...and after a delicious lunch with lots of protein, sweet potato, water, meat, and love, it was time for some BACK SQUAT!!!

Completed with Chad:
5 reps at #205
3X5 reps at #255
1X3 reps at #275
1 RM at #300   PR!
....then I did it once more just to see if it was a fluke...and it wasn't a fluke, I succeeded!

Master's class tomorrow...

Rest?

Today was supposed to be a rest day, but I couldn't get over the fact that I couldn't do a "pistol"...so after some drills and lessons that I looked up on the net, I finally got em'!!!   Boom Baby!!!

I need to know how to do them because they are in one of the wods at the SWfitness throwdown...

So I did:10 rounds
For time...3 on each leg alternating and 20 double unders

Results:
Carson: 20'ish

Wow...

I WANNA LOOK LIKE THE DUDE....t-shirt in the making...

Heavy Rowing Nancy

We were put to the test today with this ridiculous WOD:

Heavy Rowing "Nancy:
5 rounds:
500 m. row
15 overhead squats #135

Results:
Dave N.-18'45"
Carson-19'55"

Dave N. and I after WOD

BIIIGGGG   DDDDDDDD....boom










Holbrook tomorrow!...

Dip/pullup and Some

Today after frying my legs with all of the nasty squatting yesterday, it was time for some upperbody body weight stuff....

So Fio and I decided to rock this 10 minute AMRAP...
WOD:
5 pullups
5 dips
15 situps
Completed with a #20 vest

Results:
Carson-9 rounds
Fio-8 rounds and 1 dip

Before Wod gettin' warm

Immediately post wod.  (Yay...Go US)!!










Then after a couple minutes rest, it was time for another body weightish 12' AMRAP...

WOD:
3 HSPU
6 Pushups
5 hang pwr cleans #155

Results:
Carson-10 rounds

And today they posted the WODS for the SWfitness throwdown in El Paso Texas on Feb. 26-27th...should be awesome  http://www.swfitnessthrowdown.com/

And I gotta give a shot out to the SRT team and Robert Ayala's team competing in the the Tough Mudder competiton in a few days...

OUT...

Wallball-Run/C & J/Back Squat

Today was a great Monday at CFCP...

The class workout was a challenge...we had a great turnout though and I saw some fabulous effort from a whole lotta folk...great job everyone!

WOD: 5 rounds
20 wallball shots #20/14
400m. run

Some top times for the day:
I finished with a time of 10'47"

After this really tough WOD, Dave Nickel, HB and I decided to work some clean and jerk!...2, 2, 2, 1, 1

...after a brisk warm-up, we began...

...this is what happened:

Dave N. completed a swift 225#, as well as I, and HB busted his chin because he didn't get his face out of the way of the bar...CONSTANTLY VARIED MODAL DOMAIN FACE SMASH!

Then after work I did some heavy (at least for me) back squat!

6, 6, 4, 3, 1, 1

I started light but later PR'd at 285#.......BOOOOOOMMMM!

...and I gotta give it up to Trev for POWNING Sunday's dotcom with a time of 3'23"

WOD:

10 reps 275# deadlift

50 doubles

3 rounds for time

Another day in the books....gotta hit some muscle ups tomorrow...