Wednesday, December 21, 2016

Posted by Mandee on December 20, 2016   |   25 Comments





A.  OHS  E3MOM Build Up

-8  -6  -4  -2

B. 4 Rounds for time of :

-6   Muscle Ups (rings)   MRX  6 pull ups & 6 dips

-12 Toes to Bar

-6   OHS   135/95   RX+ 165/115   MRX 95/65

-12 Cal Row

C.  Core Development

-25   GHD Sit Ups

-25   Back Extensions

-25   Butterfly Ab Mat Sit Ups



REMINDER: Christmas Holiday Schedule

Friday, 12/23: CFHSV Annual “12 Days of Christmas” WOD during all regularly scheduled classes

Saturday, 12/24: 8AM, 9AM, and 10AM classes. Childcare IS available from 830AM-1115AM. Running & Endurance and Barbell Club are canceled.

Sunday, 12/25: All classes canceled. Merry Christmas CFHSV!

Monday, 12/26: Two classes at 1030AM and 1130AM only. Childcare IS available from 1015AM-1145AM. All other classes are canceled.

25 responses to “Wednesday, December 21, 2016”

  1. John H says:

    “Remember people, you’re paying for this!” The Mr. Joe

  2. Brian B says:

    No no John H… “Smile people…you’re paying for this!!”
    His response to you….”GET OFF MY BACK!!”
    Joe is truely a great guy and inspiration to the whole 5AM class! Keep it buddy!!!

  3. Bradley says:

    Joe is one of the best. Keep working hard stud!

  4. KOBRA says:

    “We don’t stop unless there’s a rocket attack!”

    Smokin’ Joe is truly a one-of-a-kind human being and it’s awesome to have him at CFHSV!

  5. Duke says:

    I have never met you Joe but I have heard nothing but nice things about you. Hopefully one day our paths will cross…..But I can guarantee you one thing…It aint gonna cross at 5:00am in the morning….

  6. Wilma says:

    Joe you make 5am an adventure!!!!

  7. Nathaniel says:

    Coach – ” Keep pushing 5am! Finish strong! ”

    Joe – ” What do you think we’re doing!?! ”

    Joe is one of a kind in a gym full of ’em. Partner, you make CFHSV a better place every day you show up. Thanks for picking us and sharing your perspective, attitude, and efffort. You’re a Bad A** CrossFitter to the bone!

  8. Mandee says:

    This man makes me look forward to waking up early to coach the 5AM! Always positive, always encouraging, always working hard, and always kind. It’s an honor and a privilege to know you Joe! Thanks for making CFHSV your home!

  9. Brian says:

    Can’t wait to get back in the 5am class with that bad mama jamma…”this ain’t no beginners class!”

  10. Joe Lyle says:

    Yo 0500 AND Our Coaches,

    It is truly an honor and a privilege to WOD with all of you!!! I couldn’t catch Y’All in 2016 but I’ll be chasing you, again, in 2017.

    Love Y’All!!!!!!!!!!



  11. BP says:

    Joe always setting people straight and preparing us 0600 folks for the pain train

    A. 135-155-185-205(2RM PR)
    B. 17:37 Scaled to 3RMU Attempts (1/3,0/3,0/3,0/3)

  12. Josh Kennedy says:

    Not enough good things I can say about Big Joe. Superior attitude, always a witty comeback, super pleasant to be around, hard and tough as nails. A ton of respect for him! Ask him about trips to Alaska sometime and his hobbies, he makes my ultrarunning adventures pale in comparison
    A: 145-155-165-185
    B: 19:10 Rx (past the cutoff, but I wasn’t stopping).

  13. CJ VK says:

    A. 115(8)-135(6)-165(4)-190(2)(PR)-200(X)
    B. 3 rounds scaled
    (Alternated ring/bar muscle ups)
    (Odd rounds: RMU / Even rounds: BMU)

  14. Bradley says:

    A. 165(8) – 195(6) – 220(4) – 250(2)

    B. 13:02 Rx+

  15. Justin says:

    3+27 @ 165 scaled to 3 ring muscle ups pernround

  16. Nathaniel says:

    A. 135(8) – 165(6) – 185(4) – 205(1)

    B. 3 + 20 rx +

  17. CoachDB says:

    Smokin Joe, my man. Way to get after it you young whipper snapper. Now get back down and beat your face until I get tired. Smoking Joe is the MAN!

    OHS (Squat Snatch into all of them)





    Took everything I had but WOD
 As Rx’d = 14:56

    PS: loving all the PR **Stars** this week *****

  18. Clair says:

    A.8@75# 6@(85#) 4@(90#) 2@(100#)Pretty sure that is a PR for 2 reps at that weight
    B.16:45 scaled to C2B/ring dips and 80#

    Thanks for the great coaching, Bradley!

  19. Heath sharp says:

    A) 185×8 205×6 235×4 275×2

    B) 15:17 rx+

  20. Steve Price says:

    A. 135 x 8, 165 x 6, 185 x 4, 225 x 2

    B. 16:45 @ 135, scaled scaled scaled!

  21. Matt says:

    A: 135(8) 155(6) 185(4) 205(2)(2RM PR)
    B: 3+3 scaled to 6 RMU per round
    C: completed

  22. Brian A says:

    A. 8@135, 6@185, 4@215, 1@235.
    B. 17:14. RX.

  23. Mandee says:

    A. 115(8) – 135(6) – 155(4) – 185(2)
    B. 16:50 RX+

  24. Jeremy M. says:

    6:15pm Open Gym (OHS work):
    A: Ankle/shoulder/hip mobility
    B: 5 sets of 4 OHSs w/4sec pause at bottom
    C: E2:30MOM, 5 sets of 4 OHSs –
    D: For Time: 5rds, 15cal on assault bike + 5 C&J @135#
    7:49, RX

  25. Shay Shay says:

    A: 135(6) 135(6) 145(4) 150(2)

    B: 17:44 RX+