Wednesday, 15 Dec, 2010

Posted by Mandee on December 14, 2010   |   28 Comments


group med-ball toss, Then- Dynamic Bench-press warm-up


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 100113.

In a group, dig into the triceps with a trigger-point ball and work on extension of the elbow for 2 minutes on each arm.

Post time to comments.

And here are the winners of our first every CFHSV Athlete Committee Election, and remember that these races were CLOSE!

Women’s Social Coordinator– Katie Glasscock

Men’s Social Coordinator– Joe Carrluci

Competitive Events Coordiator– Kevin Lowe

Community Rep– Penelope Smith

New Athlete Welcomers– Emily Davis, Kerri Wellendorf, Stacey Penton

President– Robert Simmons

Congratulations to you all! We are excited to have you on board !

28 responses to “Wednesday, 15 Dec, 2010”

  1. tracey says:

    Congrats everyone!!! Tracy that’s a funny picture 🙂 Love the pink and our butt looks JLowe.

    Kevin, we started filthy fifty @ 1 min…did you subtract? I forgot. I actually got 28:3?.So maybe you forgot too.

    • KLowe says:

      I wish….but unfortunately I already took the extra minute into consideration. Just one of those days.

      Data points are meaningless…..trends are what matter….at least that’s what I keep telling myself ; )

  2. katieg says:

    Thanks for the vote! I am excited to rep the females in the gym, and have some fun ideas for social events coming up.

    Congrats to all the committee members. Good luck with Lynne today!

  3. Stacey says:

    Awesome pic, Tracy!!!

    your butt looks HUGE….OMG…

    Congrats to everyone!

  4. Jason says:

    Congrats to all the Committee winners! Do you know what you call a group of buzzards????? A committee! True – look it up. Anyway, you know we have a great group of people when you can openly comment on peoples butts in the pic of the day! I’ll be skipping Lynne today, she always irritates my tendonitis and shuts me down for weeks. In lieu of the WOD I’ll be trying to build a paleo lunch at Cracker Barrel.

  5. Tye says:

    12/30 9/22 7/17 4/17 5/18
    Total of 141 RX’d

    Huge PR from July 14th. I had 113 reps and scaled the bench to 145. My foreamrs and now chest are already sore.

    Congrats to all those elected!

  6. AmandaJ says:

    Congrats to everyone on the Committee!!! Yea!!!

  7. Brian says:

    Free Pizza at all of the men’s events!!!!

  8. Larry Lowe says:

    I used Tye’s weight which was 10 pounds under BW for me.
    11/35 8/25 7/21 5/20 5/20 = 157

    I should have put on my big boy pants and did this rx’ed. Last time I did it with 165 and got around 130 reps.

  9. Penelope says:

    Thanks for the votes! I am super excited to be part of the CFHSV committee!!

    14/20 10/21 10/15 10/15 10/9 = 134 @ 70# (63% BW); PR by 33 with same weight.

  10. Justin says:

    20/25 12/20 10/20 9/20 9/20 = 165 @ 185
    4 less than last time and 7 off pr, but my bodyweight has gone up 10-15lbs.

  11. Ben Jarrell says:

    Congrats to the Athlete Committee members!

  12. Robert S. says:

    Congrats to everyone on the Athlete Committee! I’m looking forward to working with all of you and seeing our box grow!

    Now if I can just get to the gym on base to knock “Lynn” out before everyone leaves because of the impending doom that is winter weather.

  13. Will Blankenship says:

    99 @ 195# (12 under PR)

    I dropped to 175# on the last round of BP, but did not include those in my final score.

    I don’t feel that I can do as much weight with the narrow grip… it feels like it’s all tricep power to me. I absolutely despise wrapping the thumb on benchpress too. I guess that, accompanied by the sour-ass attitude I’ve had all week, didn’t exactly set me up for a PR day.

  14. Brian says:

    I had a very impressive 38 @ 155# !

    During bench press of round 2 my elbow went out on me. Back to the same problems I have dealing with for over a decade now. Between that and pulling a calf muscle in warm-up I feel like an old man right now..

  15. Katherine says:

    Hi everyone! Long time no see! I am really looking forward to seeing you all at the Christmas Party next week!

    And a special congrats to all of the committee members! I helped count ballots and there were some close races. Thank you to all who ran and all of those who helped out by taking the time to vote. This committee will be so helpful to our gym and I can’t wait to see them start working!

    Also, as you may have heard, I kinda sorta lost my blood last week. On Wednesday Dec 1, I went in for a routine-ish surgery at UAB. Afterwards, I felt a great deal of pain which I imagined was me just being a wuss. On the following Monday, I went in for a quick check-up and the Nurse Practioner (THANKFULLY) noticed that I was really, really, really pale. She did some STAT blood work and we learned that my hematocrit had dropped from 41 to 14. Needless to say, I was rushed over to the hospital and quickly admitted. I received 4 pints of blood and finally left the next day with a hematocrit of 27.

    Thank you so much for all of your thoughts and prayers. We appreciate it so much! I also appreciate your understanding of why Russell pretty much missed the big opening week at the new building.

    I am doing a lot better but still have trouble standing (large hematoma in my lower abdomen from the bleed site) and I seriously look 5 months pregnant due to the 4 pints of blood that bled out into my abdomen and will slowly be reabsorbed into my body over the next few months.

    And, I STILL hope to be back at CrossFit in a few months!!! It seems like everything is standing in my way but I WILL be there next Spring!!!

    Thanks again and I hope to see you all soon!

    • KLowe says:

      So good to see you posting again and I know you will be back!…..but please…..promise me….”baby steps” ; )

      I’m serious about trying to help organize a CF blood drive or at least raise awareness. We are all extremely blessed with good health and fitness which makes us great candidates to donate. Personally I feel almost a duty to give blood. It is truly a great feeling that I get after giving blood that I might be a small part of helping to save someone’s life.

      We should all learn from “Murph”….Russell and Katherine’s dog. He is a certified blood donor and life saver! ….now, somewhere….this is a chihuahua that acts like Murph ; )

    • Dennis says:

      Katherine I greatly appreciate all you do, will pray for a speedy recovery, and look forward to your return when healed. Thanks again for all you do for CFHSV, the athletes and the staff.

  16. KLowe says:

    Shoulders and chest are toast….I’m guessing due to CF II total? Or just the “getting back into it soreness” — whatever I wussed out on Lynne today.

    Messed around with back squats instead. I really had no goal in mind but to work on breathing, bar placement, and grip position. “Surprisingly” using correct form makes squatting much easier.

    Worked up to 405 which felt great! I think I had about 20 more pound in the lift today but didn’t force anything since it was supposed to be an off day.

    Moral of my story.
    Wear the correct shoes! Use the prescribed technique as per trainers, and get the breathing right! Instant PR!

    Jake Crushed Lynne!

    Russell is the best “handyman” I’ve ever witnessed. He should write books about home projects that involve power tools.

  17. Jake Naumcheff says:

    total= 238

    can’t remember the #’s per round. Left the sheet at the gym.

    Had a good time shooting the breeze with Kevin and Russell during the rest breaks on this one. It’s amazing how enjoyable the art of conversation can be between people who are like minded such as CrossFitters.

  18. Robert S. says:

    No “Lynne” for me today.

    Did this one in the truck stall at work.

    AMRAP in 12 minutes:
    10 push-ups
    15 sit-ups
    20m walking lunge


  19. Dennis says:

    Great Job Jake. I looked at and used your sheet to shoot for and the old man could not match up. I was hoping to blame it on my track workout, but knew that wouldn’t fly.

    Lynne as RXd = 232

    I tore both my hands-on the new pull-up bar, so hopefully I was the first and won something 🙂

    Great Job to everyone else that had a romantic date with Lynne. Train Hard, Train Smart, Train to Survive!