Don't Forget

| | Comments (128)

UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts April 19 SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Thursday 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

CFBK Strength Preference: CF Football
Complete 5 rounds for time of:

10 Ring Dips
10 Pull Ups
Sprint 1/2 Gasser

Post times to comments.

128 Comments

Scaled DLs to 185# 13rds + 1 DL

Saskia
95#DLs, box step ups (ankle still not 100%), first 2 rounds of push ups on toes then rest on knees

15rds + 5 DLs + 13 push ups + 6 step ups

Saturday's (12 Noon, Manhattan) Affiliate Team Practice WOD:

“Screw You, Angie”

Two teams, “A” and “B,” with the number of members on each team to be determined. (We need volunteers, especially women to help us practice.)

Top of Round 1:

Team “A” does 100 pull-ups as quickly as possible
One person may be on the bar at any time
Team “B” does 225 / 155 lb dead lifts
One person may be on the a barbell at any time (barbells are available with both weights)
Top of Round 1 ends when Team “A” completes the last pull-up
Score for B is equal to the total number of dead lifts completed by all team members

Bottom of Round 1: Teams “A” and “B” switch

Subsequent Rounds are similar with the teams alternating during the top and bottom of the round.

Round 2: 100 pushups and 135 / 95 lb Front Squats
Round 3: 100 sit-ups and 95 / 65 lb thrusters
Round 4: 100 squats and 95 / 65 lb power snatches

In each half round, the speed of the team performing the defined task (100 reps of an “Angie” exercise) determines the duration of that half round. The number of reps done by the team doing the AMRAP is that team’s score.

Final score is the sum of the reps of all barbell exercises performed by each team during the four rounds. Rounds are similar to innings in baseball, with each team getting to play both offense (AMRAP’s) and defense (limiting the time available to the other team).

Like baseball, there is also no need for a clock. The judges play the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.

Unlike traditional team WOD's, in this type of WOD, each team is working to prevent the success of the other.

That team wod sounds hard!!

Split squatsx5 each leg: 45, 65, 85, 105
Pressx5: 33, 53, 63, 73x3, 73x4, 73x4 (weak)

10 minute AMRAP:
100 meter sprint
5 power snatches (53#)
7 wallballs to highest target (14#)

3 wallballs short of 8 rounds

as rxed
15 rounds exactly

did all the deads unbroken but
tweaked my low back on the last round
court rubbed some unlabeled icy ointment on it
feeling better now

good work 8pm

subbed 185# deadlifts: 13 rounds

16 - 225#, all DL's unbroken

Subbed 185# front squats
12 rds + 1 fs, got heavy really fast

185 lbs DL and only had time to do 20 minutes
Finished 10 rounds. On the 11th round: 5 DL, 13 pushups, 4 box jumps.

14 rounds + 5 deadlifts
103# could have gone heavier.
knee push ups.

Hari-
I will be there on Saturday- but the wod might be a push for me.

insightful post

I thought it was going to be some boring old post, but it really compensated for my time. I will post a link to this page on my blog. I am sure my visitors will find that very useful.

Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It's very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

There seems to be a new fad going around in the celebrity circles. Do something stupid, like sleep with a slew of girls (Tiger) or send pictures of your penis to girls (Favre) and then seem surprised when you get caught. Good grief!

Thanks for good news! Your site is very useful for me. I bookmarked your site!

Who the hell believed creating a mosque at ground zero was a good suggestion? I am not a great fan of either Glen Beck or Sarah Palin though when compared with Obama and the supremely senseless organization, these are prodigies, come on Usa, there's plenty of weird stuff happening. Kath.

Interesting point of view. I will follow your blog.

Are you a fashionable guy? Let us crazy for Silly Bandz, power balance and Zhu Zhu Pets: http://www.toysgiftsrus.com . The big discount and gifts are waiting for you!

Not long ago, I did not give a lot of thought to leaving comments on site page reports and have placed responses even less. Reading by means of your enjoyable post, will assist me to do so sometimes.

Enjoyed reading/following your page.Please keep it coming. thank you. Cheers!

I was just chatting with my friend about this the other day at Outback steak house. Don't know how in the world we got on the topic really, they brought it up. I do remember having a amazing chicken salad with sunflower seeds on it. I digress...

Pretty impressive post. I just came across your site and wanted to say that I have really enjoyed reading your opinions. Any way I'll be coming back and I hope you post again soon.

If you could email me with a few hints on how you made your blog look this great, I would be thankful.

Interesting layout on your blog. I really enjoyed reading it and also I will be back to read more in the future.

Interesting to sat the least.Great little write up.Keep them coming.check out my blog http://possiblemates.com

hi there lover thank you for making the effort to debate this, I am firmly regarding it and also adore mastering more about that matter. Whenever possible, just like you achieve competence, on earth do you imagination modernizing ones web site to comprehend info plus ,I can tell that you're a pro at your area! I am starting a website rapidly, your information and facts will probably be very beneficial in my opinion.

nice info there

Hey how are you doing? I just wanted to stop by and say that it's been a pleasure reading your blog. I have bookmarked your website so that I can come back & read more in the future as well. plz do keep up the quality writing

Ship Fake Cheap Handbags or wallets are too fixed and are by far some of the best deals you can land somewhere on the Internet.

Thanks for your insight for the great written piece. I am glad I have taken the time to read this.

Love the blog here. Nice colors. I am definitely staying tuned to this one. Hope to see more.

I admire your web page , it has of lot of information. You just got one perennial visitor of this site!

Thanks for spreading the word about this.

Keep working ,remarkable job!

Great stuff from you, man. Ive read your stuff before and youre just too awesome. I love what youve got here, love what youre saying and the way you say it. You make it entertaining and you still manage to keep it smart. I cant wait to read more from you. This is really a great blog.

Kudos to you! This is a really good blog here and I love your style of writing. How did you get so good at blogging?

No kiddin, you better go ahead and make your Super Bowl futures bets while the odds are really high. The Jets are favored right now.

Man, seriously. Just use that Knoxville pressure washing crew that I texted you about to do your tractor-trailer fleet washing, youll be alot happier.

Man we finally found it. This one is for real A sports betting site we can depend on. All I had to do was look in from of me. I only prayhope I could win as much bucks as you all. So, what do you say about Wednesday?

Thanks a ton for posting this!

Hey how are you doing? I just wanted to stop by and say that it's been a pleasure reading your blog. I have bookmarked your website so that I can come back & read more in the future as well. plz do keep up the quality writing

olá galera, verdadeiramente disparar um torpedo grátis está cada vez mais trabalhoso devido falta de opções das operadoras móveis. Há ainda os websites que prometem entregar meu SMS mas quase nunca chegam recepiente final. Alguns como o Mundo oi e o Oi Torpedo funcionam mas e para as outras operadoras? E os que dizem que mandam e nada chega. Para onde está indo as meus torpedos? E para a Tim, Vivo? Alguma Idéia? Ou significa ter de comprar?. É só um desabafo, realmente está difícil achar bons sites para enviar torpedos grátis.

Boa tarde companheiros, verdadeiramente ter um carro é trabalhoso devido ao da verdadeira pilantragem de algumas empresas como as de financiamento. Estas nem dão valor ao contrato assinado ou tem embutidas em letras ilegíveis condições que dão prejuízo ao consumidor do carro. O Código do Consumidor muitas vezes não comtempla todas as deveres do comprador. Estava lendo umas dicas no http://www.carrousado.org sobre todos os passos para a aquisição sem ter dor de cabeça depois. Foi mal, realmente está difícil fazer boas aquisições.

Boa tarde turma, realmente ter um carro é difícil devido ao encarecimento de algumas empresas como as de financiamento. Estas nem dão valor ao contrato assinado ou tem embutidas em letras pequenas deveres que dão prejuízo ao consumidor do veículo. O Código do Consumidor muitas vezes não comtempla todas as artimanhas do consumidor. Estava lendo umas conselhos no http://www.carrousado.org sobre todos os passos para a aquisição sem ter dor de cabeça depois. Foi mal, realmente está difícil fazer uma boa compra.

olá companheiros, com certeza um SMS grátis está cada vez mais trabalhoso devido ao bloqueio das operadoras de telefone. Há ainda serviços de terceiros (sites) que prometem entregar minha menssagem mas nem sempre chegam recepiente final. Alguns como o Mundo oi e o Oi Torpedo funcionam mas e para as outras operadoras? E os que prometem que enviam e nada chega. Para onde está indo as meus SMS? E para a Tim, Vivo? Alguma Idéia? Ou significa ter de desembolsar?. Foi mal, realmente está difícil achar serviços para enviar torpedos barato.

I agree with your blog as well as I'll be to examine this much more later on so make sure you continue your projects. I really like your articles & the way that you are writing.

I saw something about this subject on TV last night. Great article.

Please, keep up the greet work and continue to post topics like this. I am old fan of your page.

Just to let you know your site looks really strange in Opera on my laptop with Linux .

Kudos to you! This is a really good blog here and I love your style of writing. How did you get so good at blogging?

You completed a few fine points there. I did a search on the subject and found a good number of people will agree with your blog.

olá turma, provavelmente disparar um SMS grátis está cada vez mais oneroso devido ao bloqueio das operadoras de telefone. Há ainda os serviços que prometem entregar minha menssagem mas nem sempre chegam ao usuário final. Alguns como o Mundo oi e o Oi Torpedo funcionam mas e para as outras operadoras? E os que dizem que enviam e nada chega. Para onde está indo as meus torpedos? E para a Tim, Vivo? Alguma Idéia? Ou significa ter de comprar?. Foi mal, realmente está difícil achar dicas para mandar torpedos sem custo.

Nice article, thank you! Can you explain the third paragraph in more detail? Visit Traffic Reloaded

This is excellent! Where do you find this stuff? Conversion Prophet

Hard to say. I doubt either team will go the whold distance to the Super Bowl again. It's a good time to make Superbowl bets though, the odds are really high.

Actually the New York Jets are one of the top three strongest Super Bowl contenders at the moment. I would make a Superbowl futures bet on them while the odds are really high.

No kidding, I just thought of that a while ago. Glad to find out we think the same. This siteis a awesome sports betting site too. Maybe you and I could get together and do this right.

Yeah, We already said that last week. Glad to find out we think alike. This siteis a really good sports betting site too. Maybe you and I could team up and do this the right way.

No kiddin, you better go out and make your Super Bowl futures bets while the odds are really high. The Jets are favored right now.

No kidding, I just talked about that a while ago. Great to see we think alike. This oneis a really good sports betting site too. Maybe we could team up and do this the right way.

I saw that Knoxville pressure washing company on Angie's List to clean my concrete. Nice service.

Awesome work there. your blog rss feed.

Your website loads up so fast. My site can be quite slow. Which hosting are you using?

I have been finding many different opinions on this and find this post to be one of the more enlightening on the subject. Hope we can increase the quality of responses than what I have seen as many do not seem to be very relevant.

Sorry for the huge review, but I'm really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it's the right choice for you.

"I think there is a world market for maybe five computers." -- Thomas Watson (1874-1956), Chairman of IBM, 1943

Awsome article and straight to the point. I don't know if this is truly the best place to ask but do you guys have any ideea where to hire some professional writers? Thanks :)

I have already been searching on this subject on a number of other web sites, however you really expained this the best. Thanks a ton!

You are a very smart individual!

Do you know that your site looks really weird in Mozilla on computer with Linux .

Very efficiently written post. It will be helpful to anybody who utilizes it, as well as me. Keep up the good work - i will definitely read more posts.

Great information

I would love to hear more

Very efficiently written article. It will be valuable to anybody who utilizes it, including myself. Keep up the good work - for sure i will check out more posts.

Help ! WikiLeaks is an worldwide new media non-profit organisation that publishes submissions of otherwise unavailable documents from onymous news sources and news leaks. Its website, launched in 2006, is run by The Sunshine Press. Within a year of its set up, thewebsite claimed its database had grown to more than 1.2 million documents. The organisation has described itself as having been founded by Chinese dissidents, as well as journalists, mathematicians, and start-up companionship technologists from the United States government, Taiwan, European Union, Australia, and Republic of South Africa. Julian Assange, an Australian Internet activist, is specificallydescribed as its decision maker.

You are a very intelligent individual! Non IM Riches Review

glad to be one of the visitants on this awing site : D.

Great wordpress blog here.. It's hard to find quality writing like yours these days. I really appreciate people like you! take care and see you soon

Awesome, but it would be better if in future you can share more about this subject. Keep posting.

I have been reading out some of your stories and i can claim pretty clever stuff. I will definitely bookmark your website.

I have been checking out many of your articles and i can claim pretty nice stuff. I will surely bookmark your blog.

I thought it was going to be some boring old site, but I'm glad I visited. I will post a link to this site on my blog. I am sure my visitors will find that very useful.

I will, and i mean it... i will tell my friends about this site. He is so into this topic he will be ultra happy!

Awesome post this will really help me.

Wow! Thank you! I continually needed to write on my blog something like that. Can I take a portion of your post to my site?

Nice post, thank you. I really love it!

Thanks for the post. I am a big fan of the blog, i've even put a little bookmark right on the tool bar of my Firefox you'll be pleased to find out!

Greet post this will help me!

What a release to determine a piece of paper that may well be present finally really value reading! I’ve been in search of all-around regarding this focus but men and women now put junk posts, or short empty posts. I have observed a couple vids on youtube but it’s now the identical as reading a good post.

You make blogging look like a walk in the park! I've been trying to blog daily but I just cant find writing material.. you're an inspiration to me and i'm sure many others!

I saw something about this subject on TV last night. Nice article. how i met your mother full episodes

You are a very smart individual!

Way to focus and straight to your point, i love it. Keep up the work people. Dont let anyone stop us bloggers.

I have been finding many different opinions on this and find this post to be one of the more enlightening on the subject. Hope we can increase the quality of responses than what I have seen as many do not seem to be very relevant.

I am glad to discover so countless valuable information at this time into the article, we require expand extra techniques in this regard, thanks for sharing

I thought it was going to be some boring old site, but I'm glad I visited. I will post a link to this page on my blog. I am sure my visitors will find that very useful.

Damn, awesome site. I in fact discovered this on aol, and i'm delighted I did. I will without a doubt be coming back here more often. wish i could add to the posts here as well as deliver a bit more to the table, however am just reading and absorbing just as much facts as I can right now.

im not trying to be rude here but i would be ashamed to add content this stupid on my site. no offence.

Could 've verified that was what truly haped , exactly did n't have the will to analyze it, thanks for licking the mystery story .

Finden Sie günstige Ferienhäuser

Pretty insightful post. Never thought that it was this simple after all. I had spent a good deal of my time looking for someone to explain this subject clearly and you’re the only one that ever did that.

This is great! How did you learn this stuff?

Hello I'm having a technical issue using your blog, I’m given 502 pages pretty regularly, I am not very certain why but when I reload the webpage it returns right.

I typically don’t respond on internet sites nevertheless you contain several good quality comprehensible post.

Good post... Just killing some time at work surfing the interweb and found your page. Good looking website. I will have to add your page to come back and see what's new. Merry Belated Christmas!

If every writer wrote like you, the worldwould be abrighter place! This was a distinguished read, expecting more!

Good stuff... Just killing some time browsing searches and found your page. Great looking page. I will have to add your blog to come back. Merry Belated Christmas!

Good stuff... Just killing some time at work surfing the interweb and found your blog. Great looking blog. I'll have to save your page to come back and see what's new. Cheers!

Could I make a bit of advice? I do believe you have got something good above. However suppose you also included a few references towards a page which backs up what you're saying? Or maybe you may provide us with something to look at, something would connect what youre talking about, sth concrete?

Awesome work there. .

Hey there I am experiencing a technical obstacle using your site, I’m getting 404 messages pretty regularly, I'm not extremely clear regarding why but when I refresh the webpage it comes alright.

Thank You for the excellent article. I love reading it!

I admire your blog , it has of lot of information. You just got one perennial visitor of this blog!

I like the journalism relevancy of your site and it does a pretty decent job of presenting the info.

Took me time to examine all of the commentary, except I really loved the commentary. It proved being really helpful to me with I am optimistic to every one of the commenters here! It’s generally nice whenever you be able to not just be informed, but in addition entertained! I am positive you had enjoyable writing this write-up.

I enjoy the writing relevancy of your website and it will a attractive decent work of presenting the info.

When I found this page was like wow. Thank you for putting your effort in publishing this post. Premium Wordpress Theme

Can I just answer what a pain relief en route for find superstar who in reality knows what theyre discussion concerning on top of the online world. You definitely recognize how to transport an topic to glow plus build it significant. Extra public have to to study this and realize this side of the story. I cant believe youre not additional fashionable because you positively have the gift.

Finden Sie günstige Ferienhäuser

Opposite to some sentiments, good investigated articles nonetheless bring in readers like me. You introduced total understanding of the problem issue and my opinions are now total after reading submitting. Please maintain up the authentic work and i’ll sign up to your rss nourish to be suggested of any potential postings.

Not that I like in anyhow , but why has to we proceed experiencing this word? Just thinking out loud (and typing at the same time) : D.

Thanks for publishing the.

Keep functioning ,fantastic job!

What i find difficult is to find a blog that can capture me for a minute but you definitely add value. Keep it like this.