CrossFit Gables W.O.D.... April 13, 2011

How many 51yr Olds do you know that can go 135lbs OHS 5x5?

 

“Head Case”

 

20 Power Snatch M95/W65

5 Pull-Ups

15 Power Snatches

10 Pull-Ups

10 Power Snatches

15 Pull-Ups

5 Power Snatches

20 Pull-Ups

Visit the events page at IACF to vote for best Dodgeball Costumes

 Announcements:

This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. 90 Day Summer Paleo Challenge Begins May 1st. Details to come.

 

Comments

[DSG]

Good WOD
8:02 RX

[Tony A]

Good to know I'm pushing my brother as much as he's pushing me. As anyone who has ever done a Burpee can tell you...just 30-40 of those can help you simply break a sweat. You don't need the a box for that but I do remember something Gio said from 101 and I might be paraphrasing from selective memory: we don't expect you to do these excercises when you're in your 60's but we do want you to enjoy playing with your grandkids. Something to shoot for long ter. Right now improvement with benchmarks like kipping or cleaning heavier weights are front and center but it certainly helps having little brother to shoot for at 530.

[Jeremy]

9:30 RX; 125 lbs on the hang snatch.

[Brian B.]

9:05 RX

Smitty, Carlos and Danny A speak the truth.

[Jorge Sanchez]

It's essential to post/blog/track your progress if the focus is to get better, faster, stronger. It important to keep it real. I didn't perform today's WOD opting instead to do the 11.4 since I'm leaving town for 5 days. 10 minutes and 85 reps later I was seeing stars. I own the fact that I have been off my game for a couple weeks now. This slump has had me for close to 3 weeks and I can't seem to dig out of it. I hate to say "I don't care" but lately that exactly how it feels. The weight has been heavier, my body feels slower, and fighting through the mental blocks has gotten harder. Yeah I know it sounds wah wah wah. Just hoping to get over it and find my spark again. Regardless 85 reps today wasn't the 90 I wanted but I'll take it.

[luissito]

10 29 rx

[Jeremy]

Awesome job, Jorge. That 120 lb OHS is tough.

[B(Smitty)]

"When we fail to acknowledge our accomplishments we fail to set new goals. We seek approval and acknowledgment from others. We give our power away. We stop reaching. We become detached and we live a life of pretense."

Jorge,
Take the next 5 days completely off detach yourself of "crossfit" and thinking of it. When you get baCk from your trip don't come back into the box until you've written down all your goals BEFORE you began crossfit and see if you've met them. Then write down goals you've had while doing crossfit and see if you've accomplished them. When your looking at these goals sit there acknowledge that YOU accomplished theones that have been attained. And when your done admiring at the things YOU have done. Write down things you now want to do and accomplish crossfit and non-crossfit alike some of these things will take a lot more work but only YOU can accomplish them for yourself.
Enjoy your trip.

[Sheska Ocasio]

GREAT WOD!!! It was my second one (so don't laugh at me) but my time was 17:12. I'll get better though! PROMISE!

[Rob S]

Thats right Fresca! (aka Sheska) You will get better. You friggen killed the 101 WODs with enthusiasm and a great intensity level. Progress comes step by step and we are there the whole time!

[Denise S]

I am so happy to see everyone post

Treat this as your diary. I myself have a journal where i keep all of my PRS and goals and thoughts. Every time i see how much i have accomplished i'm in disbelief and i am sure you all feel the same way.

We don't all have each others phone numbers (well i do ;o) ) and we don't always get the chance to speak to one another (because usually down time is during the explanation of a WOD and if you interrupt you will have to do burpees) so this is our form of communication.

I have no doubt you all have questions and concerns and aspirations and look up to one another or want to kick each others ass in a WOD- post anything and everything. Us coaches read this on a daily basis and have a tremendous amount of knowledge and experience we'd love to share with you guys. We love you guys and it makes our day to watch you succeed.

XO

PS- GREAT job today Jorge, it was a pleasure counting for you

[kara]

Jorge excellent job today homie. You rock!!! I myself have seen such incredible changes in you since you walked in the box. You're an animal.
Wod 8:58RX
I have to find a way to get my pullups back in motion, I have had to break them up more than usual? Any suggestions? I think when I started trying to butterfly I now do a combination of both when I kip.
Smitty looooooved the quote. What a motivation. Sometimes we lose sight of what we have gained or accomplished and complain about what we can't do.
Rob way to get everyone to blog, i love it. You, my friend are an amazing coach , athlete and friend. I love your love for xfit.
Denise. You are the best. I love your blogs, coaching style, knowledge and heart you put in the box. You are such a delight to see when I walk in the box. You are a power house and I love that you are the tiniest thing ever and you rock the wods like a bad ass :) oh and thanks for the shot out earlier you are too kind :)
Shot out to Sam our friend from Philly who did awesome.
Last but not certainly least, my wife, way to pull through those last 20 Snatches. You are my inspiration in life baby!!!!!

[Brittney]

11:03 @ 50 lbs.

Like Jorge, I've been in a slump. I've taken a lot of time off from the box, but I am determined to re-commit not only to my awesome CFG community, but to my own health, strength, well-being, and....looking good naked :) Hey, I have to keep up with Kara!

Serg, thanks so much for coaching my best friend Samantha yesterday. She said she got more out of yesterday's WOD than 2 private sessions at her own box. Way to represent CFG, boss.

Kara, you're still an alien beast. And I love all of you - including your calloused hands, broken legs, torn up tricep, and healing rope burns.