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5 Rounds (not for time, but work briskly)
20m Walking lunge w/ one KB held as like a goblet squat
5 KB C&J (each arm)
10 One Arm Russian KB swings (ea arm)
5 One Arm KB OHS (ea arm)
1 minute side plank hold, switch sides each round
Happy Birthday Kate! Kate is shown with her other half, Braveheart.
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Street Address: 12999 Murphy Rd, i - 2
Stafford, TX 77477
Mailing Address: 6140 Hwy 6 #229
Missouri City, TX 77459
Happy Birthday Kate!
Posted by: mario & chrissy c | January 16, 2012 at 05:34 AM
Happy Birthday Kate - enjoy your day!!!
Posted by: SpeedyJ | January 16, 2012 at 07:35 AM
Happy birthday, Kate!
Posted by: Southpaw | January 16, 2012 at 08:39 AM
Happy B-day Kate!
Posted by: BB2 | January 16, 2012 at 10:19 AM
Happy Birthday Kate!!
Posted by: Sx Panther | January 16, 2012 at 10:29 AM
Those one arm OHS got me. Just adding them to the list ......
Happy birthday Kate.
Posted by: Brett aka seabiscuit | January 16, 2012 at 10:51 AM
44#
fun WOD. shoulders will definitely feel it tomorrow. great 8:30 class. nice to see some new faces this morning. great job everyone.
Posted by: just jerry | January 16, 2012 at 11:00 AM
Happy Birthday Kate
Posted by: 007 | January 16, 2012 at 11:01 AM
Not for time? I don't get it. Was it something I did?
Posted by: 007 | January 16, 2012 at 11:03 AM
Happy Birthday Kate! Take the Day Off!
Posted by: dirtyD | January 16, 2012 at 11:29 AM
HBD Kate!!!! Have a fun one!
This was tough... Hips! Lots and lots of hips.
Posted by: Will.I.Am aka Kung Fu Panda | January 16, 2012 at 11:32 AM
Hey 007, Grace put me on your team with Luke for the Team Sting Challenge! You can call me at 956-229-9832 or email me at hopsonap@hbu.edu if you need to contact me.
Posted by: Alexandra aka wpga Alex | January 16, 2012 at 12:02 PM
Hbday Kate!
44#/26# OHS)
Not my favorite wod. Exposed. OHS were very awkward and plank hurt.
Maybe it's all that icecream during the weekend...our 'clean eating' has taken a serious hit with Lisa's pregnancy and Lucas having Strep the past 3 days.
Posted by: Easy Rider aka Robert Hammond | January 16, 2012 at 12:28 PM
18 #... I kinda liked this work out...
Posted by: Lauren | January 16, 2012 at 01:06 PM
Good clean fun
HBD
Posted by: george | January 16, 2012 at 01:38 PM
#35, #26 for OHS. My weak arm (left) did better on the OHS than my strong arm (right). Might have to do with my right shoulder being double-jointed, who knows!
Posted by: Napkin | January 16, 2012 at 01:56 PM
18# kb
Fun lil wod :) got some bumps and bruises but thats expected, happy Monday!
Happy birthday Kate!
Posted by: S*Nash | January 16, 2012 at 01:59 PM
26# - post wod 3x10 GHD, 5 static pullups red band. Thanks Coach Daniel for the post wod stretches, I need to do that more often!
Posted by: T-REX | January 16, 2012 at 02:23 PM
44#, side plank was the hardest!
I would like to second T-rex by thanking Coach Daniel for dynamic stretches at end of WOD--for someone who is inflexible and in a rush to leave after WOD, nice to build in stretches at end when they are most effective!
Posted by: Doc | January 16, 2012 at 03:02 PM
Happy birthday Kate! Hope you enjoyed your day off!
26# never thought I'd ever say I looked forward to walking lunges...best part of the whole thing.
Posted by: Gina | January 16, 2012 at 03:46 PM
Nice WOD to come back to, nice wrk 8:30
Posted by: Valentin Torres AKA V | January 16, 2012 at 06:11 PM
35#
Good thing this wasn't for time cuz I was not going fast at all. Still had no fun with the KB swings...they just gas me no matter what. OHS weren't that bad, just needed to focus a little more on the left arm. Everything else was fine.
Posted by: OG | January 16, 2012 at 06:26 PM
35# tough, especially the OHS and planks...still fun :)
Posted by: Sx Panther | January 16, 2012 at 06:29 PM
My first day back to work and I already miss my 8:30 group :(
26#
Posted by: Nicole Disco :D | January 16, 2012 at 06:45 PM
Happy Birthday Kate! What a beautiful and infectious smile :) This picture makes me smile :)
Welcome back VT! Btw, I gave you that nickname last year...not "V" - haha!
ANNOUNCEMENT: Sting Team Challenge Volunteers and Judges Meeting per Jim on Thursday at 7pm at the box
Jimy Dyer, Renae Robinson Schumann, Cj Sustrina, Lauren Smith, Don McShanog, Jie Jie Tang, Ralph Serenio, Alice G. Subia, Thomas Webb, Tohan Stover, Fred Subia, Stephanie Last, April Kelly, Daniel Ward, John Bryant and Scott Patenaude. Also, Kyle Last and Josh McShanog, if available.
Thanks.
Posted by: G | January 16, 2012 at 08:33 PM
Great job F2Bs on doing Fight Gone Bad! Last day of the Youth Camp is 1/26/2012 - couldn't let them get by without experiencing FGB at least once!
Posted by: T-REX | January 16, 2012 at 08:41 PM
18# fun pacing with Rachael!
First real kipping pull up woohoo!! Thank you Coach Billy and Seabiscuit for the pointer, i've been working on this for a while and it finally clicked tonight! Also thanks for keeping my form right Coach Steph and Cal!
Posted by: Chunners (aka Sirun) | January 16, 2012 at 08:52 PM
OK, so I am frustrated. 2 days ago I could not complete the One Arm Bandit because of pain in my left hip. Yesterday, I could even get started in the AMRAP because I tweaked my back. A month ago I was feeling strong. I am thinking that feeling strong can be a set up in Crossfit, am I wrong?
Posted by: Russel | January 18, 2012 at 08:49 AM
@Russel, I know you and I worked diligently on mobility drills last 2 months. If you had pain issues on your left hip on Monday, I'm hoping that you communicated with the coach and mobility drills (esp on the origin of your hip flexors - tight hip flexors have an impact on your back) were the focus wherein you just did 2 rounds with no one arm/one side movements and just lunges in place...and did more mobility afterward.
We may need to go back to your diligent mobility drills like the last 2 months and progress slowly back. Focus on range of motion instead. Cut back on rounds/reps and definitely weights so you finish the same time as most of the class. Hope that helps.
Posted by: G | January 18, 2012 at 09:50 AM