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Wednesday, June 1 2016

Posted by Naomi Pradia on May 31, 2016   |   33 Comments

Sam W

 

 

A.  Bench press:  5 – 4 – 3 – 2 – 2     E2MOM

B. 4 rounds for time of:

400m run or 400m row

25 kettlebell swings  55/35 lbs.  RX+ 70/55  (MRX  45/25)

15 push-ups  (MRX 10 push-ups)

10 chest-to-bar  RX+ 5 bar muscle-ups to 5 chest-to-bar  (MRX 5 chest-to-bar)

C.  Core & Shoulder Accessory Training:

1 minute handstand hold or 1 minute high plank hold

20 v-ups

2 minute low plank hold

1 minute straight leg hold

20 evil wheels

 

FRIDAY NIGHT FIGHT! This Friday, June 3rd at 515PM! Choose your skill level: Black, Blue or Red. Then show up ready to THROW DOWN! Please sign up on MBO to reserve your spot!

We WILL have childcare on Friday from 5pm-730pm.

Reminder: Our regular 515PM and 615PM classes are canceled on Friday.

 

Check out Mason Dixon’s menu for next week. June 6

To place an order, click here.

33 responses to “Wednesday, June 1 2016”

  1. Stephanie says:

    Sam! Picture perfect form and always making those lifts look easy.

  2. Kobra says:

    This humble human being makes lifting a barbell look sexy. He’s strong, he’s fast, he’s smooth, he’s Sam. Keep it you muthastudder!

  3. Kyle O says:

    This dude moves big weight like it’s nothing. Look at all the weights just scattered around him trembling in fear. Keep up the good work Sam!

  4. Eric says:

    Mr. Oly himself!

  5. Nathaniel says:

    Looks like the Silverback is out of the cage and moving kilos again. Keep your distance CFHSV

  6. Mandee says:

    This gentle giant moves big weight at lightning speed! He is super fast, super strong and super skilled. And he just so happens to be one of the nicest people you’ll ever meet. Keep being awesome Sam 🙂

  7. Jeff K says:

    Super scrong, super Sam!

  8. George C says:

    This is a rare picture where Sam hasn’t yet added all available weight around him to the bar. Must have been a warm up set!

  9. AP says:

    155-160-165-170-185
    3+42 Rx KBS + BMUs/C2Bs
    Whew, 20 min cutoff is tight! 8 reps shy of finishing.

  10. BP says:

    225(5)-235(4)-245(3)-255(2)-255(1)

    3+257M rowing RX. Holy cow, that 20 minute cut-off was cruel.

  11. Eric Hedges says:

    A. 275-295-315-335-340* Hit all % & reps
    B. 17:06 Rx’d

  12. CJ VK says:

    A. 170-180-185-195-195
    B. 18:56 Rx (ran)

  13. Dani says:

    Sam Winkyface! He’s steady and strong every day.

  14. Jeremy Millich says:

    7:00am Class:
    A: 215(5)-230(4)-235(2)-240(2)-240(2)
    B: 19:26, RX+ (Ran)
    – Great class John!
    – Big Sam!! Sam is the Man!! Total freak in the gym! Sam is one of the nicest, most humble dudes I know! Keep it up stud!

  15. Justin says:

    245-275-280-285-295
    3+1 row/2pd/ctb

  16. Josh Kennedy says:

    We ought to just name that platform after Sam, he practically owns it!
    A: 195-205-215-225-225
    B: 3+400m at cutoff, then finished it 22:40. Rx with 2pd and all running. Don’t think I could have made the cut-off even at 1.5pd
    C: Complete, ughh

  17. Nathaniel says:

    A. 220(5) – 230(4) – 235(3) – 245(2) – 245(2)

    B. 18:49 rx +

    • Dani says:

      Dang!! They don’t call you Coach Nate the Great for nothing. Fantastic work and way to set an example!

  18. Bradley says:

    A. 195(5) – 210(4) – 215(3) – 220(2) – 225(2)

    B. 3+30 Rx+ at cutoff. Did this during 10:15 open gym, so I finished at 21:12. That was tough!

  19. Clair says:

    A. 75(5) 85(4) 90(3) 95(2) 95(2)
    B. 19:20 Rx
    Great coaching this morning, John!

  20. Sam W says:

    Thanks for all the kind words CFHSV, what an awesome community. So happy to know everyone here!

    I wish I had a score to post, but I highly doubt that I could have kept up with all you superstar CrossFitters! I did some snatch and clean and jerk work today.

  21. CoachDB says:

    Heard so many great things about Sam. Can’t wait to meet you Sam. Good Luck at your USAW meet.

    A. Bench Press
    5= 205
    4= 215
    3 = 225
    2 = 235
    2 = 245

    B. WOD
    4 RFT:
    400m Row
    25 KBS 55lbs
    15 Push-ups
    10 C2B Pull-Ups
    RXd = 16:38 – all unbroken

    C. All Complete with handstand hold.

    D. Muscle Up Training= 10 Strict L-Sittish Muscle-Ups ; 10 Non False grip Kipping MUs. (Rings for both)

  22. Kobra says:

    A. 215(5) – 230(4) – 235(3) – 245(2) – 245(2)

    B. 3+13 RX+

    C. Completed

  23. Mandee says:

    A. 135(5) – 140(4) – 145(3) – 150(2) – 150(2)
    B. 3 + 200m RX+ at cutoff, did this during Open Gym so went ahead and finished at 25:36

  24. Duke says:

    210-5
    220-4
    225-3
    235-2
    245-2
    At 20 minutes I had done 3 rounds. Finished last round at 31:00
    RX+ row and did everything outside in the 2:00 heat except bar mu and c2b.
    6 rope climbs working on technique
    100 ft. handstand walk for time. 2:45

  25. Mimi says:

    A: 5×5 with 25# Dumbbells
    B: 3+110m rx (run,run,row,row)
    C: complete
    Sam always has picture perfect OLY form! Always!!!

  26. Jamie Cherrypicker says:

    Samwise! He’s a secret ninja that makes everyone around him better.

  27. Heath Sharp says:

    A) 295×5 310×4 315×3 335×2 335×2

    B) 19:54 Rx+

    C) complete

  28. Shana Davis says:

    Sweet, Strong Sam!!!

    A: 115(5) 125(4) 130(3) 135(2) 135(2)
    B: 3+400 RX+

  29. Naomi says:

    Sam has picture perfect form! Nice job!

  30. Naomi says:

    A. 90-95-100-105-110
    B. 3+46 RX

  31. Mac says:

    245/265/280/300/300

    19:59 rx+. Row/run/row/run