For Time:
50 BW Power Cleans (Scale A: 80%BW, Scale B: 50%BW)
25 Front Squats (135)(95)
25 Burpees
100 Push-Ups (Scale A: 75, Scale B: 50)
Post results to comments.
Jim, JB and Juan will be spectators at CrossFit International Games this weekend.
Follow Jim's Twitter.
C-Note doesn't do crunches !!! And, who's GSP, anyway ?!?
HAPPY BIRTHDAY C-NOTE!!
HAPPY BIRTHDAY C-NOTE!!! Who is GSP? Grace something Patenaude? Have fun in CA Beastie Boys! JA :o)
Posted by: Jeremy | July 10, 2009 at 06:14 AM
20:19 (135# PC/FS).
Happy B-Day C-Note! Glad I could share in the pain with you this morning.
Posted by: Silverback | July 10, 2009 at 07:48 AM
GSP = Georges St-Pierre, MMA fighter...
Posted by: Silverback | July 10, 2009 at 07:55 AM
JA, the pun on GSP is that ACF has it's own GSP :)
Posted by: G | July 10, 2009 at 07:57 AM
21:41 (Rx)
BW=185#
That was a blast! Glad you didn't make me do Fran before that one, G...woulda been embarrassing to get a DNF on my birthday WOD!
Silverback, thanks for coming in to workout on your vacation day. Was an honor to have your presence this morning! Looking forward to the Silverback WOD already.
Thanks to the rest of you guys for the birthday wishes. I think I heard more "Happy Birthday [expletive]!" than I've ever heard...is that a good thing? ;-)
Posted by: C-note | July 10, 2009 at 08:26 AM
Crazy WODs just announced at the games site! my Cell phone is struggling for reception out here so twitter updates will be rough.
Affiliate cup today.
Happy B-day Cnote. Maybe next year you can be here competing ;)
Posted by: Jim | July 10, 2009 at 08:32 AM
HAPPY BIRTHDAY!!!!
Posted by: Andrea (Aka: Genie) | July 10, 2009 at 08:46 AM
25:45 (115# PC/FS)... ~60% BW
Happy Friggin Bday C-Note.
Posted by: ray | July 10, 2009 at 08:49 AM
happy birthday, ben. May the good Lord bless you with a LOT more of `em!
Posted by: t o double d | July 10, 2009 at 08:59 AM
Hey C Note, Happy Birthday.
Posted by: Mario & Chrissy C | July 10, 2009 at 09:10 AM
I guess it's obvious I don't follow MMA...that's more up Dennis' alley. Thanks G and Silverback. :o) --JA
Posted by: Jeremy | July 10, 2009 at 09:16 AM
23:17 46# (34% BW) power clean and front squats
50 push ups
C-Note I would wish you a happy birthday but I am still too upset from this morning's WOD in your honor :)
Posted by: Sharon | July 10, 2009 at 10:03 AM
20:49 46#(50PC,25FS,25burpees,100PU) Glad I did it! Good job Nicole and Gena!
Happy Birthday C-Note!
Posted by: Jen | July 10, 2009 at 10:06 AM
26:35(155# PC=80%body weight, 135# Front Squats)
I hit a wall about halfway through the power cleans and struggled on the push ups...C-Note owned this WOD today goin RX, great job.
We need to video tape the wod's from now on, cause I'm not sure JB actually worked out, his time was so fast. It could be possible that he just hid in the corner while we were all grindin.
Posted by: Billdozer | July 10, 2009 at 10:17 AM
Happy Birthday!
Posted by: Jolecelle | July 10, 2009 at 10:26 AM
Watch out at noon
Happy Birthday, Ben
Posted by: Stacy | July 10, 2009 at 10:34 AM
Happy Birthday C-Note!
24:10ish
75# PC= 51%BW
65# Front squat
15 Full Push ups
85 Knee Push ups
Posted by: Cindy | July 10, 2009 at 10:44 AM
18:05(140# PC 80%BW, 135# FS, 25 Burpees, 100 Pushups)
You have figured out the secret Dozer. When you're in the back all you have to do is grunt some and drop the bar every once in a while and everybody thinks you're working.
I was just thinking to myself, C-Note can crank out burpees and pushups, my only hope is to take advantage of the fact that he has 45 more pounds on his bar. So i cranked out the PC in just under 6 minutes. The rest was ugly.
Happy Birfday.
Posted by: BB1 | July 10, 2009 at 10:48 AM
Stacy, this wod is right up your alley.
Posted by: Billdozer | July 10, 2009 at 11:03 AM
Can't believe I missed this one..(wink,wink).
Happy Birthday C-Note!!!
Posted by: famela | July 10, 2009 at 12:00 PM
23:40 (75# PC & FS, 100 pushups)
My head was not in it today...I know I can do 85# but mentally I wasn't in it...got it for 4 reps, fell back once, and Grace put me to 75#, which is about 65% of my BW...I was determined not to drop in weight on the FS, so I achieved that and pushups are pushups, but I'm sure they weren't pretty :)
Happy Birthday C-Note!! I think we will see everyone at the UFC get together!
Posted by: Sarah N. | July 10, 2009 at 12:19 PM
Happy B-Day C-Note!
This would have been an interesting one for me. The PCs would have wrecked me for everything else.
Posted by: Mikey FKA Mike | July 10, 2009 at 12:21 PM
Happy Early Bday Babe...I mean C-Note! Totally did the workout in my head...man it was awesome!! (hehehehe)
Posted by: Katie | July 10, 2009 at 12:26 PM
I can't believe all the running in the WODs at the Games! It's packed full of it! That video of the hill is insane...and all the poison oak! NASTY! Jim needs to be taking some pics of that event! I definitely want to go and watch the games next year!
Good call Grace and Jim on the running and sandbags you incorporated into Lindsay's WODs! It's going to pay off for her!
Posted by: Sarah N. | July 10, 2009 at 12:46 PM
Remember UFC tomorrow night @ Buffalo Wild Wings in Rosenberg. I just called to confirm they'll be showing it and the girl mentioned that it usually fills up about 1.5 hours before the first fight.
So far we have:
C-Note (early)
Katie (early)
Meathook (early)
Red Byron (early)
Ray
G & Silverback (late)
Tammi & Nate
Heather & ?
Billdozer & Sarah
Posted by: C-note | July 10, 2009 at 12:51 PM
Katie, you missed Power Cleans!! Come on, those are our favorite!! Ha!
Posted by: Cindy | July 10, 2009 at 12:53 PM
Stacy, you'll kick butt on this one!
Don't make us look bad by doing BW+ at JB speed! (but if you do, it would be awesome!)
Posted by: C-note | July 10, 2009 at 12:59 PM
i'll be at bw3's tomorrow nite :)
Posted by: Sharon | July 10, 2009 at 01:09 PM
Hey Cindy, I've missed you! I attended the 7pm group this week. Are you coming Saturday night?
Posted by: Katie | July 10, 2009 at 01:17 PM
21:17 at 155# PC and 135# FS. Not to discount the normal push we get everyday at ACF, but, Grace, that was the best push I have ever had today during the WOD. Good job.
I should be at UFC watching-party.
Posted by: todd | July 10, 2009 at 01:41 PM
I wish I was, I'd love to hang out with you guys but the hubby already told his coworker we'd go to his place for the fight out in Pearland.
Posted by: Cindy | July 10, 2009 at 02:21 PM
22:34 (80%-145lb PC, 135lb FS)
Happy Birthday C-Note!
Posted by: 007 | July 10, 2009 at 03:11 PM
Todd- You frequenting a BWW?!? Do you eat at Subway too? :-)
There is a lot of running at the games. I'd like to take a shot at that 7.1k... not to compete but just to do it.
Posted by: Mikey FKA Mike | July 10, 2009 at 03:14 PM
18 and change (DB 30#)PC (25#)Need to keep improving w ROM
Happy Birthday C-Note!
Posted by: richard | July 10, 2009 at 03:44 PM
23:59 (36#, 10 push-ups, 90 knee push-ups)
Still tired. Great job nooners!
Happy birthday!
Posted by: Lauren | July 10, 2009 at 05:41 PM
28 something. 95# PC and FS.
See you guys tomorow...
C-Note--I think you should buy me a beer for your birthday after today's WOD.
Posted by: Red Byron | July 10, 2009 at 06:11 PM
Mario C - 22:27 (55# PC & FS)
Posted by: Mario C | July 10, 2009 at 07:07 PM
18:47 (115# PC/FS)... ~65% BW
Posted by: David Henley | July 10, 2009 at 08:58 PM
23:40
40 power cleans
21 squats
21 burpees
50 pushups (knees down)
Posted by: Victor | July 10, 2009 at 09:17 PM
26:plus, (95#)
Good workout. It took me a few minutes to get my form right on the power cleans.
Posted by: Anthony | July 10, 2009 at 09:29 PM
20:40 (95# PC/FS 65% Body Weight)
The 6:30 group is getting bigger that I might need to bring my own fan :)
JB, thanks for the pre-wod tips.
Coach G, I still believe that changing tunes affected my time.. lol
Nevertheless, thanks for the extra push coach G.
Silverback, it was an honor working out in your presence. I think my time was faster because of your aura.
C-Note, Happy Birthday and God bless you always.
Posted by: Dennis <>< (fka: Dennis) | July 10, 2009 at 10:18 PM
Lots of hard work today! Great job everybody!
Posted by: G | July 10, 2009 at 11:18 PM
26:26 (115 PC, 115 FS)
Painful. Wrists took a beating. I need to improve technique and flexibility. Thanks for the help Bill.
My new goal is to have a WOD named after me.
Happy Birthday
Posted by: chris h. | July 10, 2009 at 11:25 PM
Chris H, the key on the wrist issue is to get your elbows high and forearm parallel to the floor , bar close to your neck and holding the bar close to your finger tips. As you become more flexible with your lats, triceps your rack position will get better .
Posted by: G | July 11, 2009 at 06:43 AM
19:21 Rx
Posted by: Stacy | July 11, 2009 at 11:04 AM
Chris H, I meant upper arm should be parallel to the floor.
Posted by: G | July 11, 2009 at 11:39 AM