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16 thoughts on “Thurs, Oct 30th”

1. Great work Deirdre (and I bet that’s not her single rep max, either).

2. Hmmm, Anyone see Everett’s new revolutionary fitness protocol?

   http://www.youtube.com/watch?v=24MaAXJMzHs (Pretty safe methinks)

3. Thanks Ruairi!

4. +1 on what Ruairi said Deirdre. Great work! Of course the best part was Tom Jones playing in the background. And I think you’ve got more in you; a new PB is just around the corner.

   BTW Kyle programming make Kyle hurt.

5. to be fair yoga would be good for flexibility.

   Also, what height is a standard box jump? I’ve always used two of those aerobic step things stacked on top of each other but not sure if that’s high enough

6. Great stuff Deirdre, mighty impressive!

7. Colm,

   The video being a pisstake (and a mighty funny one imo) aside, I think the point is that Olympic Lifting delivers great improvements in flexibility, as does full range of motion squatting, deadlifting, pressing etc. Had I got Ciara stretching she quickly would have become bored, instead of the daily excitement she has when we’re Olympic Lifting.

   For pressing and flexibility, check out yesterday’s main site video of Nicole fixing the press. I had the lovely misfortune of being her demo-girl at the Manchester Cert and messing up the press in all the ways on that vid.

   We use 24″ boxes as rx’d, but we’ve 16,18, and 20 inch boxes as well. I’d say jump up on the bench if no ones around and it won’t get you in too much trouble. That’s what I used to do in Globo-Gyms anyway.

8. Ed, you on for the CFNI trip this weekend? How bouts the lil lady?

9. Today’s workout meets the criteria for ‘if it looks easy, it won’t be’. For me at least. BTW Kyle, did this at 45kg- was that the RX’d weight you intended?

10. Ruairi I echo that sentiment. Looking at this I could see myself storming through it. That however is vastly unlikely knowing how CrossFit works

11. I can’t say I had an intended weight. I wanted it heavy enough that the sets have to be broken by most mortals but that’s about it.

12. sorry colm, that was a rather poor attempt at internet banter by pretending to miss the point. Maybe i should have added a wink as it’s hard to get intonation across in text.

    When i started doing box jumps i tried three but they just werent stable enough. Bench it is so.

13. I’ll have a definite answer tomorrow Colm. I’ve a serious dose of physics to do at the moment and that’s getting in the way of stuff I actually want to do!

14. Ruairi – 18:23 as rx’d

    Deirdre – 13:15 (20Kg/16″)
    Keith – 19:51 (25Kg/20″)
    Shane – 19:49 as rx’d

    Ames – 13:57 (20Kg/Bench)
    Bobby – 17:09 as rx’d
    Celeste – 13:28 (19.5/Bench)
    Eoin – 15:17 (35Kg/20″)
    Kyle – 9:13 as rx’d
    Pistol – 13:35 (30Kg/16″)

15. That was a sweet WOD, really enjoyed it. I love shouldery stuff so it played to my “strengths” (If you could even call it that).

    One thing I must add; if anyone reads this board and does CrossFit on their own do try and make it down to a class. Frankly if it wasn’t for the competition of tonights WOD I wouldn’t have worked as hard. I’d always read about how working out in a group was better and tonight I really found out why, thanks guys!

    Shane, if only the WOD called for 1 muscle up for time, you’d have been right up there!

16. 20.52 with a broken finger i might add