"Chip It Good"

Phase I

1 Round

• 30 Front Squats (95)
• 30 Push-Press (95)
• 30 Power Cleans (95)

Phase II

2 Rounds

• 30 Box Jumps (24)
• 30 Squats
• 30 Burpees

Phase III

Break this phase up however you like.  Just complete:

• 45 KTEs
  
• 15 Weighted Ring Dips (20)

Post results to comments.

Happy Birthday Sarah !

"When Sarah and I first started at ACF a year and a half ago, we were both finishing up school and working full time as well.  This could make it difficult to get to the workouts sometimes, but day in and day out she tackled the workouts with the same intensity that she brings to every other aspect of her life.  Whether it is graduate school, renegade man-makers, or 3rd graders, she truly gives it her all every day.  So from your husband and coach (even though I get tuned out 99% of the time), Happy Birthday, I am one lucky guy!" - Coach Billy

Comments

[mario & chrissy c]

1.

Happy Birthday Sarah!

[Gina]

2.

Happy birthday Sarah!!

[toddzilla]

3.

Happy Birthday, Sarah! I hope you have a great day.

[Tris]

4.

Happy birthday Sarah! Have a blessed day!

[heatherd]

5.

Happy Birthday, Sarah!!!!

[Katie]

6.

29:52 (65#,24#box, pdips 15#weight, KTB)

Was very glad I did 65#, it was tough but good.
My KTB are getting a little better...I use to be KTAP(knees to armpit) I'm moving up!!

Great to meet some of the new members this morning.

Happy Birthday Sarah I hope you have an awesome day!!!

[shawn]

7.

Happy Birthday, Sarah.

[Silverback]

8.

Happy B-Day Sarah!

[Bobo]

9.

Happy birfday Sarah!

22:17 RX.

[BB2]

10.

24 and change (Rx)

Good Times. Welcome Crissy!

[Easy Rider (Robert Hammond)]

11.

Happy Birthday Sarah..great post Billdozer.. impressive testament.

42:50 RX+ (30"box(wet truck bed door))

A little embarrassing time when compared to Bobo, but still feel good about it... tough WOD.

Great coming back to the box yesterday.

[Jen]

12.

Happy Birthday Sarah!
Welcome Back Easy Rider!

[Heather]

13.

33:28 (55#, 20", para 15#weight, KT?)

Yep that's a question mark after the KT - not sure what my knees were making it to and neither was G so we went with ? :)

Happy B-Day Sarah!

[Pete]

14.

Rx'd 28:51... The burpees really slowed me down

[Andrea (Genie)]

15.

Happy Birthday Sarah! Have a blessed day!!

[Gatekeeper <>< -III-------III-]

16.

39:20 RX

Welcome Crissy!

Thanks for the push Katie and G!

Happy bday and God bless you Sarah.

[Silverback]

17.

Easy Rider, great to see you back in the box! Way to stick with your Paleo diet. You are definitely cut up.

[Gatekeeper <>< -III-------III-]

18.

Welcome back Easy Rider!

[the "Gris"]

19.

Happy Birthday Sarah!

[v-lo]

20.

Happy birthday Sarah. Welcome to the box Chrissy. Hang in there. I promise it will all be worth it in the end. Nice meeting you Heather and Katie.

Scaled WOD of:
Phase I - 1 Round (35# each)
15 Front Squats, 15 Push-Press, 15 Power Cleans

Phase II - 2 Rounds
15 Box Jumps (step up) (20"), 15 Squats, 15 Burpees

Phase III
25 KTEs, 15 pvc dips

Time was 15:24

[toddzilla]

21.

I felt good with this WOD. Phase I felt pretty "easy." Phase II was plain ol tough. Gained ground again in Phase III. I'm happy with my time/performance.

26 minutes and change I think. (RX)

[Teach]

22.

HBD sarah!

[Jolecelle]

23.

What a cute message! Happy Birthday Sarah!

[Coach Jim]

24.

Yo! Newbies!

You know who you are….if you haven’t been to a fundamentals class yet. Do it.
What will you get?

• Quality time with the coaching staff to improve technique

• Overview of the fundamental movements in a “Non-WOD” environment

• Learn CrossFit “Speak”

• Learn why we swing from bars and then lift heavy things fast... (CrossFit 101 Power=Intensity)

• Receive a large dose of Coach Jim’s special brand of motivation

• Do a great WOD at the end that will leave you wondering where you lost your gas tank….

The next “fundamentals” is Saturday, 6 February 9-11am. Use one of your sessions to sign up….it’s a two hour session for the price of one! We will have another session in a few weeks for those that can’t make it Saturday.

[Patty S]

25.

Happy Birthday Sarah!

[Z]

26.

Awwwww....Happy Birthday, Sarah!!! :) Y'all are so cute! Hope you have one AWEsome day!

[Stacy]

27.

HBD, Sarah!!

[mikey]

28.

Happy Birthday Sarah!

[mikey]

29.

Bobo- I was hoping to ask you for a favor. I need a doctor recommedation... my right knee is really gimpy. I seemingly hurt it running a few weeks ago (...go figure.... Took it a easy for week and tried to run on it again a couple of days ago and didn't make it .5 mi before the pain hobbled me again.

Can you shoot me an email: mlam@alumni.utexas.net or call me 713.858.7432

Thx!

[Admiral Skywalker (Nate)]

30.

Happy Birthday Sarah!

[Gab]

31.

Begin with a good crossfit warm up:
3 Rounds of:
30 sec. Samson strech
15 HDS
15 push-ups
15 sit-ups
15 back extensions
15 dips
15 pull-ups

Then I did this workout in 25:04 min. With the last two days workout and today WOD, my legs are ruin. Even if it's painfull, feeling good tough...thanks to you guys for making me suffer like this.

[famela urcia]

32.

20:41 65#,24",KTB,V sit-up..
Had to go with the V sit-up instead of ring dips cuz my right shoulder didn't feel right when I attempted to do ring dips..The man makers really did me in..Glad I went with 65# to save my right shoulder:-)
Coach G, next time I'll shoot for KTE instead of KTB(biceps).

[famela urcia]

33.

Happy Birthday Sarah!! Hope Coach Billy got what you wish for:-)

[Nicole Disco D]

34.

That was a hard wod!!!

Happy Birthday sarah!! I hope you have a great day:)

32:18 55#,20stepups,para,kneeups

[HeMan]

35.

39:45 (reg ring dips, some KTB)

F'ing Brutal.

Happy Birthday Mrs. Nash.

[toddzilla]

36.

Matt, you did great, man. Just finishing that wod is an accomplishment! Plus, you CRUSHED yesterday's WOD.

[She-Ra]

37.

MMM... look at my HeMan doin great things :) Good times everyone!!

WOD- recover!
Time- all day! :)

[Hernan The Barbarian]

38.

Happy B-Day Sarah

30:58 (85#, Some KTE, reg ring dips)

Felt like my arms were gonna fall off. Thanks for making me go with the 85 on the first phase G. Would still be there if I would have tried 95. I thought I was doing KTE for the first 20 but was incorrect. Nice size group @ 4. Great work.

[Billdozer]

39.

23:40(RX) Great to battle with Spec and Beth today. 60 Burpees is too many. Although, I did get to experience a day in the life of Siverback while doing the weighted dips with the 20# ball between my legs, it was frightening.

Silverback way to crush it, that was sick.

She-Ra, isn't there a blog in Colorado you can post on?

[Crazy Carl]

40.

25:37 (Rx) Finished just behind the BIG DOGS...Round 2 of Phase II is just freakin lovely! haha

[April]

41.

Happy Birthday Sarah!

[Jen]

42.

28:48(55#,20",elevated para dips,KTE some then knees up)delirious afterwards, glad i finished it :D

[Silverback]

43.

18:26 (Rx)

Big class at 5pm. A lot of sweatin' and gruntin' going on. Way to go Aaron and April. Tough WOD to tackle your first week.

[Andrew J.]

44.

30:15 (65#, 20", Para dips @ 20#)

Lesson for today. If you are going to do a WOD, make sure you eat full meals no matter how hectic the day! Otherwise, you *will* suffer!

[Playboy (fka bryan g.)]

45.

31:23 rx

[Arnold]

46.

HBD Sarah!

Arnold
27:42(65#,20#WD paralet ring dip,KTB)
The great illusion of crossfit I could have sworn I was doing Knees to Cheekbones ;)

Bob
29:59(NW Ring dips)

Robert L.
28:02

[Chrissy N.]

47.

Thanks for the warm welcome this AM!

Time 18:37 - Very scaled WOD & mod reps (just to make it through)

PHASE I
1 Round: 15 Front Squats (#10 DB), 15 Push-Press (#10 DB), 15 Power Cleans (#10 DB)

PHASE II
1 Round: 10 Box Step-Ups (small box), 10 Squats, 10 Burpees, Phase III

PHASE III
1 Round: 10 Knee Ups, 15 Parallel Dips

Needless to said feeling the burn. Ouchie! :)

[Shonda]

48.

35:03
(12# dumb-bells, 18" box, a few KTEs...then just knee-ups, para-dips)

Whew...glad to be done...

Happy B-Day Sarah!

[Nisha]

49.

This WOD was freakin ridiculous..doing 65# got me soooo behind that most were starting their 2nd set of round 2 before I even finished round 1 ..but glad I pushed through it :)
36:44 (65#, 20", para dips w/10#, knees-to-somthing above my knees)

Thanks Jim/JB for the push at the end (and middle)...my blisters now have blisters :)

[ray]

50.

26:43 Rx

Tough one. Great time Silverback!