In your words: Ryan M
Jan 17, 2013
17 Comments
Some people show up on CrossFit’s doorstep as weak as a kitten. Others, strong as lions. And yet, both have the same goal – better.
Ryan is one of those strong guys, one of those less than mobile strong guys.
But that’s usually how it works, right? While we’re busy getting awesome at something, assuming it’s not CrossFit, other things tend to suffer.
Once you introduce CrossFit though, all that is forced to change. We aim to challenge ten different components of fitness, not just the ones we like, the ones we so desperately need.
Warm-up:
Coaches choice
Strength:
Thruster
*Work up to (1) heavy rep in (15) Minutes.
3-Thrusters @ 75% EMOTM
10 Rounds
For score:
“Cindy”
5-Pull-ups
10-Push-ups
15-Squats
AMRAP 20 Minutes
Post impression to comments.
is there a class at noon on Fridays?
Yes Carrie there is
5am was impressive this morning. Everyone’s thruster was 135lb or MORE this morning. Lots of PRs on both strength and Cindy… way to go!
145 thruster
17 rds PR
135# thruster PR / 11rds Rx PR
Weighted Strict Pullups: 5×3 with 12# vest.
20sec L hold on rings x 10 EMOTM
Cindy: 13Rx PR
SLOW squats….but squats below parallel (barely)…so YAY!!!!
Awesome 5am!! Jasmine’s strength is impressive! Lots of PR’s by everyone. Special mention should be to the men of this class this morning. Anyone struggling with mobility on any movement talk to Matt Kauflin and Tyrone Cook. Matt’s squat is way pass parallel now where it used to be hard and painful to get there and Tyrone’s thrusters looked good and his enjoyment of the movements where high elbows in rack position are required is increasing!
. Proud of the work ethic in all of our athletes that work and work on mobility!!! It’s awesome to see!
All around a hard working group at 5am!
And it’s Scotty and Ryan’s Birthday. Happy birthday you two!
145# thruster PR
6 rds RX … then 7 rds m (stupid hand tear!!)
105 lb. thruster PR…not as heavy as some of u women but im getting there
17 rds PR
big, badass 9 am….great job Chris
*special mention…JB, ur push ups were lightning fast!!!!!
Nice job Angela & JB PR’s on thrusters!! Mr. Davis Thank You for telling me no thrusters today. Yes I was mad & now I’m over it. My back feels good so that’s what matters;)
Not sure how many rounds of Cindy. I tried butterfly pu’s & was worried about Chas the whole time! Lol
Fun class tho!
Renee, your the first to comment on actually hearing me cough up my right lunge during a workout.
. But no worries, I do live thru it.
2nd-ly, Miss Sandy Maloy missed this morning and now is on vacation the rest of the month…I’m finding it hard to remember what she even looks like:)
Mrs. Gulker your right behind her…where have you been!!!
Chas I’ve heard you a few times in the last week! I don’t know how you do it because I feel like I can die during the wods & your right beside me coughing up a lung. I didn’t know whether to go get you a water or hit you on the back to help you get it out! Lol ill bring the kids nasal suction thingy & help you suck it up
Chas I’ve heard you a few times in the last week! I don’t know how you do it because I feel like I can die during the wods & your right beside me coughing up a lung. I didn’t know whether to go get you a water or hit you on the back to help you get it out! Lol ill bring the kids nasal suction thingy & help you suck it up
255pr
22
Now all I need is fast legs Angela…and keep an eye on 10, he”ll try to short ya on your heavy time…
9am nice work!!
Renee thanks for taking my advice.
jb 10 jus sounded better than 15.
Angela awesome job on a thruster pr and Cindy pr.
Chas is a beast!!! she goes to cough then maybe a spit then rite back at it, Way to keep fighting.
Doing Cindy by urself sucks!!!!! FYI
230pr
22
legs are really DONE!!!
I’m not quite sure who gets quote of the day…
Trainer #10 who’s motivational words opened class:
“You do those thrusters and , think, “My legs feel a little better. Then ya get half-way thru the wod and think, what the f* just happened?!”
Or Mr. Gilardi as he unwrapped his compressed elbow and responded to a recommendation to give up grains and diet coke to reduce the “itis”:
“What does that mean (give up grains)?”
Nooners took 10s motivational speech all the way to the bell on thrusters for Eric, Mr. Gilardi and Ryan M (who was a little fuzzy on whether that final beastly effort earned him a ring) , and on Cindy for Mr. Lockhart.
Carrie completed her first RX Cindy today. And Cassi? Well, let’s just Mark gave her a PR on every movement she performed today as he grunted beside this healthy pregnant lady.
Hydrate and rest well, PCF-ers.
Oh, and Ryan, I can’t believe you didn’t get one grunt in on this vid about how much smarter you’ve become about taking care of body parts screaming to be tended to. Your shoulder mob and PT commitment is worth sharing as education for others.
Wow Ryan…LOVE your shirt!