Pardon My French

 In WOD

Sandbags and Kettlebells

 

WOD 9/13/11

Deadlift 5-5-5-3-3-3

 

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

 

Refer to 3/11/11

 

Some rules at CFB…

  1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 5 burpees per minute.
  2. Engage your brain when you walk in the door. Be aware and respectful of your surroundings. If there is teaching going on stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
    warning
  3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
  4. EMPTY barbells were not designed to be dropped. We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily. Dropping empty barbells is 100 burpees per occurrence.
  5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust covers everything in the entire gym and makes it very hard to keep the clean atmosphere you’ve become used to.
  6. Clean up and put away all equipment after each workout. Clean up sweat, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
  7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
  8. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.
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Showing 35 comments
  • stephanie
    Reply

    Damn, why do I feel like I’m being called out on number 8 for my positive reinforcement comment last week? “/ lol

  • Clayton
    Reply

    1. Guilty 2,3,4,5,6,7,8. Also guilty. Dang.

  • Stutes
    Reply

    I love rule #8!!!

  • Amber
    Reply

    Thank you for posting some of these reminders!

  • StephenW
    Reply

    Nicely put.

  • Hardyf
    Reply

    I think this post should be on Cf’s main page

  • Miguel
    Reply

    4:14 with 185 and red/blue for HSPUs. Probably should have went a little lighter on the bands. Great early morning wod none the less.

  • BeckyR
    Reply

    well put, coach.

    I will be taking the day off due to deadlift issues. I love them, but my back still hates them :-/ see ya tomorrow!!

  • Clint
    Reply

    Definitely guilty of leaving a few things behind……Sweat and my pride.

  • Sheree Pierce
    Reply

    6:50 105# and b/b
    Should have stayed with b/r. Couldn’t really tell that much difference.

    Fara deserves a lot of credit for pushing me through today. (And CONGRATS on your RX weight!!) Getting upside down is just scary to me…like moving to a higher box for jumps.

    Neal, LOVE the rules. As I’m reading, I’m just smiiiiiiling and felt a little like Gomer Pyle. (If any of you are too young to know who Gomer Pyle is, PLEASE do NOT share that with me!)

    Ladies, get one of the older 45# bars. Especially if you did pull-ups yesterday. Those newer ones are rough on the hands.

  • nakia Langley
    Reply

    Sheree I know who Gomer Pile is 🙂 I’m excited about this WOD I love deadlifts!!! See ya at 7!

  • Neal
    Reply

    Becky, If you want to come in for a WOD we can give you something to work on.

  • BeckyR
    Reply

    I hate making the coaches come up with something different for the injured chick to do :-/ and I’m having my Wednesday lunch with my husband on Tuesday lol

    I’ll be back tomorrow 🙂

  • Stutes
    Reply

    Great WOD this morning…..felt a little drained coming in after working nights but still a good workout! Thanks Rooster Crew!

  • fara
    Reply

    Nothing like deadlifts first thing in the morning 🙂 8:38 time…..Rx deadlifts @155#….blue band h/s pushups. Stretched the back before I left and it feels great. Stretching is the key for your back muscles on deadlifts.

    Thanks Sheree for being a great partner and thanks Kara for telling me “you got this” to encourage me to RX my weight.

    Great job roosters!

  • Serennah
    Reply

    Nakia I will be there with you tonight!!! Yeah I love working out with you 🙂 see ya at 7 pm. Sheree I LOVE the Andy Griffith show!!! Probably because I grew up in Arkansas!!:)

  • Neal
    Reply

    Fara is right, YOU NEED TO STRETCH AFTER DEADLIFTS!

    8:15 RX meh I hate handstand push-ups

  • Stephanie
    Reply

    5:55 125#, red/red bands
    205# x3 for the skill work.

    Good WOD, short but definatley not sweet.

  • Hardyf
    Reply

    5:51 @225#, 24″ box jumps for HSPUS (dang shoulder) nonetheless good work out if you want a real leg burner! I almost felt like I was running up a mountain trying to cut off a bull! Man I hope some of Paleo eaters want some elk meat, I maybe giving some away in a few weeks.

  • Cassi
    Reply

    6:00 @95#( I suck at deadlifts) and red/purple bands. My body is on strike, everytime I try to walk my legs give out on me! Been a great 2 days at the box!!

  • Nathan M.
    Reply

    You can send some elk meat this way!

  • Neal
    Reply

    I’m down for some elk!

  • Scott Caldwell
    Reply

    Hardy, when are you leaving? I am leaving Sat. Crossfit shape = Mountain shape.
    Since I’ve been Crossfitting, I KILL the mnts.

  • JJ
    Reply

    struggled on my least favorite girl

    7:14 185, 2 mat

  • Jason
    Reply

    8:39 @ 225# and using 2 ab mats. I did half of the first round with just one and ran out of gas. I love me some deadlifts though. Thanks for the push Dena. I always enjoy WODing with you.

  • JeremyWF
    Reply

    This is by far the one I love the most and hate the most at the same time. I love doing it but always end up hurting after it.

  • Amber
    Reply

    LOVED having “guests” this morning! Great job all!

  • Miguel
    Reply

    How about LOVED watching a random car honk at Amber as she was doing a samson stretch on the side of MLK.

  • Sheree Pierce
    Reply

    That WAS priceless! Maybe we need a game on our runs. “First honk.”

  • Sean
    Reply

    8:36 RX
    315# x3 on DL. I’ve never even picked up 315 once!

  • Sean
    Reply

    Also, did Tabata This at 6 with CA. We were both aiming for over 50 and got 51. Great push Chris! Great push from Neal at the noon too! Lovin all these comments guys. We are community first, athletes second.

  • Dena
    Reply

    Enjoyed working with you too Jason. HSPU (and pikes) suck in a major way!

  • hardyf
    Reply

    Scott I leave the 30th, we hunt the first week of rifle season (I really want to bow hunt though)…last year I was new Crossfitter and I murdered the guides packing out my elk….1 year of crossfit later I expect it to be that much easier! Let me know how you do I am dying to do a bow only hunt in September before they are all hearded up. Good luck

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