Fri 1.25.13
New books!
Skill:
Reverse tabata L-sit
Strength:
Deadlift
65% x 5
75% x 5
85% x 5
Wod: 4 rds for time:
10 squat cleans 115/85
8 lateral hops over barbell
6 HSPU (sub 6 tricep pushups)
4 strict pullups (sub 4 strict banded pullups)
2 muscle ups (sub 2 ring dips)
*Rest 1 minute*
KQCF 1st Anniversary WOD & Party
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10:00am until 1:00pm
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Join us in Clinton, IA to celebrate Kings & Queens CrossFit’s 1st anniversary! A super special demon wod with heats every half hour from 10am-1pm. Also food & drinks. Coach Michelle(who owns CrossFit Shoreside in Evanston, IL) will be carpooling a crew up from the chi area on Saturday evening. If you do come from out of town, you are welcome to crash & party at the Larson Compound the night before(FYI there is a pool table & mini shooting range at the house).
EVENT: CrossFit Shoreside Chili Cookoff!!!
Saturday, Feb 2nd 12:30-2:30pm at the gym
Make your best big ass batch of (Paleo) Chili and we will crown the Shoreside Chili Champ.
Sign up board at the gym.
I love Crossfit for many reasons. But seeing people give their all and do things they didn’t think they could is really the best part. We see this all the time at 5:45 with people setting high goals and then hitting them (I’m looking at you Josh, Bills, Valeria, Heather, Vance, Peter, etc), but today it was just me and Mike T. He not only pushed through HSPUs during the WOD, but nailed the muscle ups as well. Very cool to see him fight so hard today, but if anyone else is interested, this stuff happens every 5:45 class…
My ‘goat’ WOD – find 1RM weighted tricep push-up = 10#. (Completed a rep at 12.5# and 15# but had broken form).
Great job Mike T! Awesome to hear Pogo’s account of that WOD. I’ll have to pass on showing up before sunrise to see it myself though. The 5:45 crew should get at least a minute knocked off any time, just doing it that early in the AM.
Deadlifts: 300 for 5 reps. I think that is a new 5RM. I’ll have to look to check.
Michael