You cannot spot with your eyes! GET IN THERE!
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New Family Members:
Post the two main reasons you came to Rubicon and CrossFit: if everything went perfectly according to your plan, how would you be different three months from now?
Main Course:
Skills & Strength:
- Kiss the wall squat, yes, again!
- find closest squat
- Arms overhead, hands touching, Absolutely no elbow bend. Lock your thumbs together if needed.
- record inches from wall to comments
- find closest squat
- Back Squat
- Warmup:
- 5 x Bar
5 x 40%
5 x 50%
3 x 60%
- 5 x Bar
- 75% x 5
- 85% x 3
- 95% x max reps (TO FAILURE!)
- Set up for Metcon
- Warmup:
Fortitude:
- “Kelly Sandwich”
- Run 400m
- 5 rounds
- One Minute Box Jumps, 20/24
- One Minute Wall Balls, 20/14
- Run 400m
- Run 400m
Dessert:
- Recover thyself: use what you learned at your last two Mobility Classes with Rick and Dr. Bill… what? you didn’t go? what were you thinking?!
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Came to Rubicon because all reviews said you would not try to make me puke but would work me hard. Came to crossfit because I needed the motivation and almost personal coaching without going to zumba. Also, everyone I know that does this loves it and I can see why.
In three months I would like to be able to do pushups not on my knees. And get on the box consistently. And really feel like I don’t ever need that consult with the plastic surgeon.
BS: Not my best day at this and still learning high bar 140# X 2
WOD : 141 reps with the 24 inch tire
BS: 223×5
WOD: 128 reps with the 24 inch tire
BS: 235 x 5
WOD: 117 reps.
Really missing the Squat days
(dead lift days, clean days….)
Sand Bag Step-Ups: 5×10 35#bag, 5×10 55#bag, 3×5 85#bag 24″ box
WOD: 172 reps (shuttles Rx’d, wall ball ‘sub’ 35#KB squat cleans, 24″ tire step ups)
dessert: shoulder PT/stretches, lacrosse ball shoulder ‘intimacy’
***5 week post-op recheck with surgeon this afternoon***
Back Squat: 265×4
WOD: 183
I think I’m going to be a newbie for a while….
) Two main reasons why I came to Rubicon and CrossFit:
1. My friend Lara told me I’d love it. I think she’s a closet sadist, but she’s right. I loved it from the first class even though there are days when all I want to do is lay on the floor and cry because it’s so hard.
2. For my health. I’ve been in a holding pattern for a long time and knew I needed to make some drastic changes, for my own sake and for that of my family.
If everything goes perfectly and according to plan, in three months I’ll be stronger, leaner, and my medical tests will show improvement. All of this work has got to pay off, right?!?
most definitely. welcome to the club!
BS: 255 x 4
WoD: 136
BS => 175 – hit the wall at 3 (this was 85% ) – Erred on the side of caution. Not my strongest day.
WoD => 127 – Wall Ball Trouble. 24″ Box.
I joined to find an outlet, step outside of my comfort zone, and push myself to new limits with every session in the box. If all goes swimmingly, within 3 months, I hope to fit back into the clothes I already have instead of buying new ones to accommodate my expanding waistband. I also hope to have enough CF fundamentalz in my toolbox to continue CF while in AF.
LBBS: 178 x4 (failed on 5)
WOD: 166 reps rx’d.
Kinda bummed we didn’t do the KWTS test — I came straight from an appt with Dr. Kempe and was feeling so much better about my hip mobility and squat depth.
Great to catch a class with the noon crowd and see many old familiar faces along with a bunch of new (to me) folks.
PS: I’m an “oldie” (started Nov 2011) but I came to Crossfit/Rubicon b/c I was tired of being tired and overweight and unhappy. Rubicon changed my life in spades — I am now fit, happy, motivated and confident. 3 months from now, I’d like to be stronger and faster and have a kick a$$ squat
BS: 300lbs X 3
WOD: 255 Rx’d
255! you must have been flying!
BS: 185 X 4
WOD: 112 reps 20″ tire
BS: 164 X 1…working on form so I can actually try to hit a PR again soon.
WOD: 157
170×4 high bar squat
Jeris C:
92×5 high bar squat
Back Squat: 235×3. Right knee kept diving inward
WOD: 125
BS: 190*4 moved to high bar squats, gonna take getting used to
WOD: 144 Rx’d
I joined rubicon because since I moved home from California and after my back surgery I have been working out on my own, sometimes with a friend but mostly on my own and I’ve been needing even more of a challenge, by challenge I don’t just mean after every workout I feel like dying–I mean that I needed to challenge myself to get out and meet more people that like to work out just as hard as I do. I have been struggling with finding people that are as motivated as I am and I have finally found a place where I can actually be inspired by others. I also joined rubicon to gain more knowledge, as a trainer/field hockey coach/athlete I can NEVeR stop learning and so far I have learned something new every single day I have come to workout to add to my toolbox. one of the worst things you can do as a Coach/trainer, is act like you know everything.. You’ll get nowhere. I’m thankful to be learning from highly experienced professionals in the health and fitness industry at rubicon and to be apart of this family. looking forward to the memories!
Back Squat: 200×4
WOD: 142
BS: 250×3
WoD: 160
Squat: Worked High bar form until my set of 275 x 5 then switched to low bar for 85% and 95%= 345×5
WOD: ~96 I stopped counting. Low back was far to fatigued to move quick and safely.
Desert: Stretched low back.
BS: 235×2
WOD: 162, very pleased!
This was my first WOD at Rubicon! I use to crossfit at Crossfit Storm in Miramar, Florida and absolutely loved it! I was looking for a box with amazing coaches and a community feel, and from Rubicon’s website and fb page, I got that feel, so I decided to join. I’m glad I did, this WOD was extra tough on me, its I’ve taken a 6 month vacation from it all…but I know its a matter of time to get back and surpass the level I was at. So excited to be part of the Rubicon family!
WOD: not pleased at all, but OK for the first day back: 80 reps. I actually have 20” box jumps, but after the 2 min run my legs were jello. Only a matter of time….
Thanks to all the coaches…especially Ben & Jason for the push!
..oh and for the BS: 65lbs.