Wednesday, December 21, 2016

Posted by Mandee on December 20th, 2016

25 responses

WOD: A. OHS E3MOM Build Up -8 -6 -4 -2 B. 4 Rounds for time of : -6 Muscle Ups (rings) MRX 6 pull ups & 6 dips -12 Toes to Bar -6 OHS 135/95 RX+ 165/115 MRX 95/65 -12 Cal Row C. Core Development -25 GHD Sit Ups -25 Back Extensions -25 Butterfly Ab Mat Sit Ups REMINDER: Christmas Holiday Schedule Friday, 12/23: CFHSV Annual "12 Days of Christmas" WOD during all regularly scheduled classes Saturday, 12/24: 8AM, 9AM, and 10AM classes. Childcare IS available from 830AM-1115AM. Running & Endurance and Barbell Club are canceled. Sunday, 12/25: All classes canceled. Merry Christmas CFHSV! Monday, 12/26: Two classes at 1030AM and 1130AM only. Childcare IS available from 1015AM-1145AM. All other classes are canceled.

25 responses to "Wednesday, December 21, 2016"

John H says:

December 20, 2016 at 2:02 pm

"Remember people, you're paying for this!" The Mr. Joe

Brian B says:

December 20, 2016 at 2:23 pm

No no John H... "Smile people...you're paying for this!!"
His response to you...."GET OFF MY BACK!!"
Joe is truely a great guy and inspiration to the whole 5AM class! Keep it buddy!!!

Bradley says:

December 20, 2016 at 2:28 pm

Joe is one of the best. Keep working hard stud!

KOBRA says:

December 20, 2016 at 2:33 pm

"We don't stop unless there's a rocket attack!"

Smokin' Joe is truly a one-of-a-kind human being and it's awesome to have him at CFHSV!

Duke says:

December 20, 2016 at 2:41 pm

I have never met you Joe but I have heard nothing but nice things about you. Hopefully one day our paths will cross.....But I can guarantee you one thing...It aint gonna cross at 5:00am in the morning....

Wilma says:

December 20, 2016 at 2:47 pm

Joe you make 5am an adventure!!!!

Nathaniel says:

December 20, 2016 at 2:50 pm

Coach - " Keep pushing 5am! Finish strong! "

Joe - " What do you think we're doing!?! "

Joe is one of a kind in a gym full of 'em. Partner, you make CFHSV a better place every day you show up. Thanks for picking us and sharing your perspective, attitude, and efffort. You're a Bad A** CrossFitter to the bone!

Mandee says:

December 20, 2016 at 2:52 pm

This man makes me look forward to waking up early to coach the 5AM! Always positive, always encouraging, always working hard, and always kind. It's an honor and a privilege to know you Joe! Thanks for making CFHSV your home!

Brian says:

December 20, 2016 at 4:11 pm

Can't wait to get back in the 5am class with that bad mama jamma..."this ain't no beginners class!"

Joe Lyle says:

December 21, 2016 at 2:15 am

Yo 0500 AND Our Coaches,

It is truly an honor and a privilege to WOD with all of you!!! I couldn't catch Y'All in 2016 but I'll be chasing you, again, in 2017.

Love Y'All!!!!!!!!!!

HAPPY, MERRY, BLESED CHRISTMAS TO EVERYONE,

Joe

BP says:

December 21, 2016 at 2:46 am

Joe always setting people straight and preparing us 0600 folks for the pain train

A. 135-155-185-205(2RM PR)
B. 17:37 Scaled to 3RMU Attempts (1/3,0/3,0/3,0/3)

Josh Kennedy says:

December 21, 2016 at 2:54 am

Not enough good things I can say about Big Joe. Superior attitude, always a witty comeback, super pleasant to be around, hard and tough as nails. A ton of respect for him! Ask him about trips to Alaska sometime and his hobbies, he makes my ultrarunning adventures pale in comparison
A: 145-155-165-185
B: 19:10 Rx (past the cutoff, but I wasn't stopping).

CJ VK says:

December 21, 2016 at 3:34 am

A. 115(8)-135(6)-165(4)-190(2)(PR)-200(X)
B. 3 rounds scaled
(Alternated ring/bar muscle ups)
(Odd rounds: RMU / Even rounds: BMU)

Bradley says:

December 21, 2016 at 6:25 am

A. 165(8) - 195(6) - 220(4) - 250(2)

B. 13:02 Rx+

Justin says:

December 21, 2016 at 6:43 am

165-185-205-225
3+27 @ 165 scaled to 3 ring muscle ups pernround

Nathaniel says:

December 21, 2016 at 7:13 am

A. 135(8) - 165(6) - 185(4) - 205(1)

B. 3 + 20 rx +

CoachDB says:

December 21, 2016 at 7:36 am

Smokin Joe, my man. Way to get after it you young whipper snapper. Now get back down and beat your face until I get tired. Smoking Joe is the MAN!
-
OHS (Squat Snatch into all of them) 
8@95# 
6@115# 
4@135# 
2@155#
-
Took everything I had but WOD  As Rx’d = 14:56
-
PS: loving all the PR **Stars** this week *****

Clair says:

December 21, 2016 at 9:13 am

A.8@75# 6@(85#) 4@(90#) 2@(100#)Pretty sure that is a PR for 2 reps at that weight
B.16:45 scaled to C2B/ring dips and 80#

Thanks for the great coaching, Bradley!

Heath sharp says:

December 21, 2016 at 9:23 am

A) 185x8 205x6 235x4 275x2

B) 15:17 rx+

Steve Price says:

December 21, 2016 at 10:55 am

A. 135 x 8, 165 x 6, 185 x 4, 225 x 2

B. 16:45 @ 135, scaled scaled scaled!

Matt says:

December 21, 2016 at 11:38 am

A: 135(8) 155(6) 185(4) 205(2)(2RM PR)
B: 3+3 scaled to 6 RMU per round
C: completed

Brian A says:

December 21, 2016 at 12:34 pm

A. 8@135, 6@185, 4@215, 1@235.
B. 17:14. RX.

Mandee says:

December 21, 2016 at 12:54 pm

A. 115(8) - 135(6) - 155(4) - 185(2)
B. 16:50 RX+

Jeremy M. says:

December 21, 2016 at 2:07 pm

6:15pm Open Gym (OHS work):
A: Ankle/shoulder/hip mobility
B: 5 sets of 4 OHSs w/4sec pause at bottom
75-95-115-115-115
C: E2:30MOM, 5 sets of 4 OHSs -
115-125-135-145-145(1+3)
D: For Time: 5rds, 15cal on assault bike + 5 C&J @135#
7:49, RX

Shay Shay says:

December 21, 2016 at 2:07 pm

A: 135(6) 135(6) 145(4) 150(2)

B: 17:44 RX+

Wednesday, December 21, 2016

25 responses to "Wednesday, December 21, 2016"

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