Tuesday, December 18, 2012


1 minute Max Rep Slam Balls
1 minute Rest
1 minute Empty-Bar Thrusters
1 minute Rest
30 seconds Slam Balls
30 seconds Rest
30 seconds Empty-Bar Thrusters


“Game Changer”
Deadlift (225#/155#)
Box Jump (30″/24″)


50 Sit-to-stands for time.

6 pm skills: Gymnastics

20 thoughts on “Tuesday, December 18, 2012

  1. I was 35:02 for this workout. Really loved it. I did band pull ups but moved to a skinnier band since I FINALLY got kipping pull ups on Sunday (3 consecutive ones without a band…. I was proud of myself). It’s amazing how fast I was able to do the pull ups (compared to my normal speed) once I got the rhythm down… The push ups killed me.

  2. “Frisky,” 98 reps

    “Game Changer,” 10:36. Thanks, Emily for making me do the WOD Rx today. It took a little more time, but it was worth it. That 30″ box still sucks, though!

    I couldn’t do the sit-to-stands because when I stood up after the WOD, I saw birds and stars spinning, like I was in a cartoon. Next time.

  3. 89 on Frisky.

    6:14 RX on Game changer. Thanks to AmyL for doing box jumps right beside me. Would not have finished as fast without having her help me keep pace.

    2:18 on the sit to stands. Those are hard after all those box jumps!

  4. Frisky: 77 reps

    Game Changer at 155 with stepups (I’ve got a cold and didn’t have the energy to jump). 6:57

    50 sit-to-stands in 6:??. I scaled this by raising the height of the mat to 4 thicknesses instead of 1 (basically, it was the mat all folded up) and I held a 5# plate in my hand. With these mods I was able to stand up.

  5. 6:14RX
    Kind or woke up on the wrong side of the bed, wasn’t feeling it.
    “Frisky” 78 w/30 lb slam ball( maybe for Christmas we will get more 20lb)

    1. I think it goes as follows (I recently tried it out and it was the best breakfast everrrr):

      Preheat oven to 400
      Wrap bacon on inside of muffin tin
      Crack an egg in each bacon space
      Heat for 20-25 minutes.

      I didn’t do this today because… I just didn’t show up to crossfit. I did practice my snatch at home some, especially snatch balance. Gotta work on my footwork, because I hop everywhere like crazy.

    2. Amy,

      I wrap the bacon around the cupcake mold and drop the egg inside. Bake for 15-20 min at 425F. Nothing else needed. If you want to make the avocado salad to top it chop onion, tomatoes, cilantro and avocado and mix adding salt, olive oil and lime juice 🙂

  6. I wanted to come in today, I really did. I am enjoying being back doing Wods. But I am SORE from yesterday and Dr. Cho put the serious hurt on my neck today – for the better, but the aftermath is painful in the short term. So I will be in tomorrow.

  7. Rooth – is Dr Cho a chiro you’d recommend? I need one for shoulder flexibility issues. Though, not sure I want anyone to put a “serious hurt on my neck.”

    Frisky 84
    Game Changer 6:34, 135#
    Sit to stand (fun, in a masochistic sort of way) 2:34

    Coach Pat – missing you already and glad you’ll be around for WODs. Have fun living the country life. Lucky lucky lucky.

    1. Hi Sue,
      Yes, go see dr. Cho or Dr. Sadri at 1st Choice healthcare on lawrenceville hwy. They are awesome. The serious hurt is just soreness from soft tissue work, and my neck feels better already!!

  8. As the girl with the largest “ladies” at 7pm, sit-to-stand is just cruel when your center of gravity is off because you’re a girl…

    Frisky was just that – 30lb ball that was flat (I’ll assume Amy Levens used it before me because it was literally flat from being thrown). I enjoy these more than kettle bells. And yes, I imagined my ex boyfriend as I attempted to whack-a-mole with that thing.

    21-15-9 – first Rx weight workout – what what! Thanks Liz H for telling me I’m too strong – and for telling me to stick the ladies out to make it easier (too bad there was just a box in front of me watching). 7:04

    Now back to our regularly scheduled post without margaritas with Ashley M, who crushed me in sit-to-stands….

    1. Girl, u gotta use what your mama gave u! Plus u r super duper strong, that Rx weight looked like u were lifting a margarita glass… Oh wait, you are with Ash Mac. Congrats on the Rx, may there be many more in your future!

      In other news, there’s a mole at cfrx? Hope u took it out with that 30# lopsided slam ball 🙂

      1. You will come to margaritas one week and see why they motivate – plus the laughter involved provides an extra ab workout.

        Now… Yesterday I learned I can deadlift 155lbs rather easily. This morning: I need someone to deadlift me out of bed, my muscles are refusing to do any more work… Anyone?

        1. Roll out your back and take some advil 🙂 Oh, and margaritas too…but not at work… I hear a good margarita cures everything.

          1. One day a handsome prince will come rescue me post-workout by deadlifting me out of bed…one day…. Guess I’ll Advil it – and I’m done with work this week so “Hello Davis, creator of the best margarita in town”

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