Workout of the Day: 06-Sep-2010
Photo: Future home of CrossFit Newport, 122 JT Connell Hwy. Spread the word! CFN is pre-selling memberships to open in late October: 3-months for $330 and 6-months for $600. Contact holly@crossfitnewport.com.
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Class Schedule Today
545am: Open Gym, workout with James Needham
8, 9 and 10am: CrossFit
9am: Boot Camp
Order your CFP T’s and Hoodies before 9/12 and save 20%! more info
CrossFit and Boot Camp WOD
5 min: Double Unders
Mobility Work and Snatch Balance (Technique)
5 rounds for time:
15 Wall Ball Burpees (20/14#)
1 Rope climb (or 15 Pullups)
Scaling Options:
L1 | 14/10#, use bands
L2 | 4 rounds, 10/6#, jumping pull-ups
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8 Responses to “Workout of the Day: 06-Sep-2010”
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ATTENTION CROSSFIT PROVIDENCE!!! A NEW GYM RECORD FOR CROSSFIT TOTAL!!
Did CrossFit Total this morning @ 5:45 AM And I am glad I did! Not only did I get 2 PRs but I got to see Andrea CRUSH The leader board by 15 pounds! My new CFT is 970 (20 lb. PR) and my lifts were (Squats- 340 PR Shoulder Press – 170 PR and Deadlift – 460). Andrea’s lifts were (Squats- 260 Shoulder Press – 100 and Deadlift – 240) For a Total of 600!! I was very impressed and glad to witness it. Missy did well also with a total of 420 (Squats- 155 Shoulder Press – 65 and Deadlift – 200)
Denny also came in and did a WOD on his own. Great job by all!!!
I would like to follow up on Gym’s post. The 5:45am crew is a mighty group. This is Andrea’s 1st CF total for she started at CFP only a few months ago. She works really hard and her numbers show it. Gym does a great job coaching us despite our various stages of sleep deprivation. Even I, notorious for staying in my comfort zone, had a CF total improvement this summer.
On 7/15/10 my total was: 439
On 9/2/10 my total was: 491 with Gino’s enthusiastic coaching. I need to work on my back squat, for it showed the least improvement with only a 5lb increase.
In my opinion, one of the reasons I am able to get out of bed at 5am is the support I get from my fellow 5:45ers. Yah, we rock.
16:04 today rx’d. I was very happy with my ability to get through all of the rope climbs, although the multiple rope burns on my legs might make me reconsider! Hope everyone enjoys this beautiful holiday!
You’re an animal Di!!!! I did 4 rds with a 14# med ball. 1st rd of pull ups RX and then blue band.
13:19 Rx’d, great to see so many people in there this morning!
There was a healthy bunch of participation today at the gym. Good numbers in boot camp, foundations, and the main classes.
This was my first ever rope climb workout, and only the second time ever I climbed the ropes to the top. I am not a fan of heights, and my climbing technique is shaky, but I said no time like the present…and besides I had my working socks on. Finished the WOD in 10:17, with the last climb being the shakiest as I was almost to the top and had to muster up that last little bit.
I concur with Ben B on this one my legs sustained some serious rope burn this am! Great hustle by the ten am class!! I ate like crap last night (Seven Moons) and felt lethargic and hungover this am. Mustered through with a time of 17:36rxd. Off to start a 16 hour shift!! Looking forward to a rest day tomorrow!
Di ~ I second that ! I love to work out with the 545 crew ! And thank you again Jim for opening up for us to do our totals, it was a great start to the week ! See everyone Wed @5:45