5-5-5-5-5
Weighted Pull-up
Metcon 2 Rounds For Time (15 min cut-off)
50 Double-unders
40 Ball slams
30 Push-ups (C2G)
20 Pull-ups
10 Burpees
5 Static HSPU (No kipping)
Check out The 2012 Reebok CrossFit Games Site (c/o CF Game Site)
36 more days before the CrossFit Open! Be ready to register and just join in with the fun. All you have to do is participate in the Open WOD once a week. We would really like all of our members to participate in the Open this year. More details to follow later on.
Happy Birthday Janet aka Speedy J!
"I started CrossFit in March 2010 in search of something for ME…
I needed something to call my own, a place I could go and have something in common with others that fit ME. My plan was to try CrossFit for a few months to spark my current fitness level and give me new ideas. Almost two years later I am competing as a “Pro” among phenomenal athletes that are ten plus years younger than me. I never imagined myself where I am today and the beautiful part is that it is difficult to determine my tomorrow. Atomic Crossfit has changed my life and has enhanced who I am as a person. During my first year of CrossFit I spent time trying to figure out the language, the names, the movements and I understood that although I could not straighten my arms from doing pull-ups, I was not injured. Going into the open last year, I truly did not know what it was all about or meant. All I knew was that I had to register and complete a workout each week. After week one, I soon realized that I was no longer competing among myself and friends at Atomic but in fact the world. Although I finished 8th in the region, I was still missing a lot of components to the sport so I decided to compete with Atomic as a team. The experience was phenomenal - I grew as an athlete physically, mentally and emotionally in one powerful weekend. Thank you TEAM ATOMIC!!
Going into my second year I realized that I needed to breakdown my game further. As a junior high teacher and coach, a mother and a wife, I needed to have more structure to my training. With my husband as a former strength coach at UT and SMU, he helped me put together an Olympic program. I am happy to say that I have added thirty pounds to my squat clean – thank you Will Black!! Between the epic programming from Coach Jim Kelly at Atomic, Coach Daniel Ward’s ability to dissect my skill and technical needs and a husband that is truly passionate about Olympic lifting, I am now able to train with more purpose. I am truly blessed to have had this experience in the last two years and thank Grace Patenaude for helping me find the ME I was looking for. Without Grace, none of this would be possible. She was my first CrossFit contact on February 26th, 2010. Grace took me through an uncomfortable and humbling intro that has impacted my every being, for life! Words cannot thank Atomic Crossfit, the coaches, athletes, friends and family for all that I have experienced - your support is monumental!!!"
- Janet Black aka Speedy J
Happy Birthday Janet! Hope it's awesome! And thanks for being such a great role model & inspiration for us!
Posted by: Southpaw | January 17, 2012 at 04:57 AM
Have a great Bday Janet! It's been great seeing your growth, and we are SO proud of you! You're a humble beast and seem to balance family with ease! Truly an inspiration! :)
Posted by: T-REX | January 17, 2012 at 06:43 AM
Happy B'day Speedy J!!!!! Hope it is extra special!
Posted by: Babs | January 17, 2012 at 06:48 AM
44-44-44-56-56(3)
Pull ups need work
14:57 (Rx) hard metcon
HBD SPEEDY J!!!! Janeeet!!! Awesome testimonial.
Posted by: Will.I.Am aka Kung Fu Panda | January 17, 2012 at 07:15 AM
Happy Birthday Speedy J! Love what you had to say! Miss you!!!
Posted by: 'prego' Junior | January 17, 2012 at 07:55 AM
HBD Speedy J! It'll be fun to watch you during The Open!
Posted by: Silverback | January 17, 2012 at 08:33 AM
15(3)-10-10-12.5-12.5
1round+30 pushups
Pullups were terrible, something is wrong with my pec, feels like I pulled the muscle but Daniel said he has the same problem sometimes. Whatever the case may be it feels terrible! Pullups in metcon were one at a time in fear of it hurting again. Fail. BUT I'm proud to say after 3 years of Crossfit and Daniels magic rope I did sets of 20du's!!! What what!! It was one of my goals for 2012 so now it's on to getting my sexy Grace arms :)
Thank you baby Jesus that I can finally string together du's.
Happy birthday Janet!! Great lil post
Posted by: S*Nash | January 17, 2012 at 08:39 AM
Happy Birthday, Janet. You are awesome...great post!
Posted by: C-note | January 17, 2012 at 09:55 AM
Happy Birthday, Janet!
You and other women at Atomic are true inspiration to me!
Posted by: Chunners (aka Sirun) | January 17, 2012 at 10:24 AM
1 rd and 10 pull-ups ( p-bar, pike ) still need to work those Du's ...
Happy Birthday Janet! You are an inspiration :)
Posted by: sonal | January 17, 2012 at 11:22 AM
44-44-44-70-44(strict)
1 rd and 1 HSPU (50 PP)
Fun Warmup .. nice working out with Napkin and 9:30.
Happy Bday Speedy J!
Posted by: Easy Rider aka Robert Hammond | January 17, 2012 at 11:34 AM
Metcon- 11:23(rx)
Posted by: Billdozer | January 17, 2012 at 12:07 PM
Happy Birthday Janet! You are amazing, very inspirational! Have a great day!
Posted by: Kate O | January 17, 2012 at 01:21 PM
Happy B-day Speedy J
Posted by: Jim | January 17, 2012 at 01:50 PM
Happy Birthday Janet!
Posted by: Mike B | January 17, 2012 at 02:12 PM
Happy Happy BDAY Speedy J!!!
Posted by: BJules | January 17, 2012 at 04:05 PM
Great Story Speedy j and Happy Birthday
Posted by: Valentin Torres AKA V | January 17, 2012 at 04:10 PM
10-15-20-25-35
Officially a DNF on the metcon, but it took me 16min
(regular push ups, 1.5 Ab mats)
Should have gone heavier on the pull ups, but I wasn't sure about making the sets of 5. Thanks Dozer for making me feel slow ;) but you did inspire me to do 2 unbroken sets of DU!
Happy happy birthday Janet!!!!
Posted by: Teach | January 17, 2012 at 05:02 PM
A few discoveries..... First: I cannot do weighted pull ups with the kettle bell on the weight belt. However I can do many with a weight vest.
Pretty sure my progression went 20-25-30(vest)-26(kettle bell) fail- 18 (kettle bell) fail...... Went back to the vest and 35#..... success.
Also, when removing said weight vest do not drop it on your foot! I think I broke my pinky toe. Classy, I know.
Metcon sucked because my shoulders were fried and HSPU were not happening. Finished 7 of the burpees in the second round so technically DNF. Booooo!
Happy birthday Janet! You rock.
Posted by: Brett aka seabiscuit | January 17, 2012 at 05:15 PM
HBD Janet aka Speedy J!!!
Posted by: Mario c + Chrissy c | January 17, 2012 at 05:41 PM
26-35-44-53(pr)-53(3)
metcon:
1 rd 14 ball slams
(lateral jumps, 15 sb, 1.5 abmats)
First time to do HSPU in a wod. I think it took 5 minutes to do 5 of them...oh well, it's a start..
Happy Birthday Janet!!! You rock!!!
Posted by: Sx Panther | January 17, 2012 at 05:49 PM
4PM class and after had to do static PU and no weighted vests!
10-10-10(4)-BW-BW - static
Metcon 15 min cutoff
2nd Round 1 HSPU - no strength left at this point!
Happy Birthday Speedy J!!!
Posted by: The Nomad | January 17, 2012 at 06:45 PM
Metcon RX
Posted by: The Nomad | January 17, 2012 at 06:46 PM
40-40-44-53-40
12:24 RX
Posted by: JTH | January 17, 2012 at 07:04 PM
Thanks for all the birthday wishes!
11:18
Fun 5pm class, pecs and shoulders have never felt so swoll!! Resulting in kip HSPU.
Variety on pull-ups - behind the neck sucked!
Posted by: SpeedyJ | January 17, 2012 at 07:27 PM
Happy birthday speedy J
3 blue 2 red pull ups
1 + 120 reps (scaled)
Posted by: Nicole Disco :D | January 17, 2012 at 07:52 PM
Why no weights? Was that Coach Jim calling an audible?
Posted by: Teach | January 17, 2012 at 08:06 PM
30-35-40-45-50 (last rep had a small dolphin kick to it)
12:17rx
Posted by: Kansas | January 17, 2012 at 08:14 PM
20-25-30-35-40(3)
Used vest
MetCon: DNF
Rx but shy 4 HSPUs of the full two rounds;
C2G got me; thanks for calling me out on my untimely little hops on the burpees Teach! Extra brownie point for the redo :)
Good to see Shelly and MP back!!
@S*Nash, thank you but you should shift your focus on work.... Mega million C2G pushups narrow style, zillion pullups, godzillion ring dips...package comes with developed traps and lats...
Janet, you rock our world!! Happy Birthday again!!
The battle was won today!!
Posted by: G | January 17, 2012 at 08:24 PM
Btw, awesome "lil" milestone there S*Nash :)!! You even compelled a troll/spammer to attempt to comment here....hehehe!!!
Posted by: G | January 17, 2012 at 08:29 PM
26-35-40-44-53
14:11 Rx
Posted by: Doc | January 17, 2012 at 08:32 PM
Happy B-day Speedy J!
Good luck this weekend
Posted by: Doc | January 17, 2012 at 08:34 PM
Teach, no weight vests. Weight had to be below the waist.
All pull-ups this evening were static.
Posted by: Jim | January 17, 2012 at 09:00 PM
Morning kipping pullups (30/30/30/35/35)
DNF on WOD - 17:04 to finish (different pushup variations, pike hspu)
Night static pullups (0/5/10/15(4)/5)
100 DU, 50 c2g, 100 DU
Posted by: Napkin | January 17, 2012 at 09:08 PM
Happy Birthday my Speedy Friend!!
Blue band strict
Red Band strict
Purple Band strict
Purple Band behind the neck
Ditto
1rd 5pull ups(2abmats)
Will definitely feel those pull ups!!
Posted by: Arnold | January 17, 2012 at 09:13 PM
Gotcha Coach Jim... Will redo for strict weight ;)
Posted by: Teach | January 17, 2012 at 09:28 PM
Happy Birthday, Janet...great bio.
grn band, red band, then red & blue together.
1 + 18 push-ups. (8# ball)
Posted by: Eileen | January 17, 2012 at 09:28 PM
Happy Bday JANET!!!
Posted by: Napkin | January 17, 2012 at 09:36 PM
BW static pull ups. 1rd + 40 slam balls, hard WOD! but fun! Really struggled with 2nd round of DUs, it took Arnold yelling at me: "are you still on those DUs?" for me to finish the last 9 in a row! So yes, that push worked!!! Was able to do 15 kipping pull ups without band woohoo!! So that's encouraging!
Posted by: Chunners (aka Sirun) | January 17, 2012 at 09:37 PM
5x5 strict pullups with the red band. Metcon 1+101 so DNF. Glad I'm able to string my DUs, did last 20 unbroken- which is a big deal for me. Did 10 strict pullups and did my best to keep my quads and hips off the ground for the pushups. 12# ball since no 15 left. Focusing on form! Thx Coach Jim!
F2Bs worked hard today on form as well. Week 10 and I'm taking no prisoners! Hard work pays off, tough love kids! Way to push through! =)
Posted by: T-REX | January 17, 2012 at 09:51 PM
Happy birthday Speedy J! You're an amazing athlete and such a wonderful person! Best of luck to you this weekend!
Posted by: dar | January 17, 2012 at 11:02 PM
26-35-40-44-53(3)
Metcon: DNF
Almost finished the last round but failed after the second HSPU. My arms were just dead, took almost 5 mins to finish that 2 HSPU.
Posted by: OG | January 18, 2012 at 05:50 AM
Happy Birthday Janet! You are such an inspiration! I hope you succeed even further this year and I will be cheering on the sidelines this year!
Posted by: Genie | January 18, 2012 at 08:46 AM
1 Round and up to 2 burpees in the second. Sucked ass. Ate too much Mexican food.
Posted by: 007 | January 18, 2012 at 11:16 AM