Wednesday, June 1 2016

Posted by on May 31st, 2016

33 responses

A. Bench press: 5 - 4 - 3 - 2 - 2 E2MOM B. 4 rounds for time of: 400m run or 400m row 25 kettlebell swings 55/35 lbs. RX+ 70/55 (MRX 45/25) 15 push-ups (MRX 10 push-ups) 10 chest-to-bar RX+ 5 bar muscle-ups to 5 chest-to-bar (MRX 5 chest-to-bar) C. Core & Shoulder Accessory Training: 1 minute handstand hold or 1 minute high plank hold 20 v-ups 2 minute low plank hold 1 minute straight leg hold 20 evil wheels FRIDAY NIGHT FIGHT! This Friday, June 3rd at 515PM! Choose your skill level: Black, Blue or Red. Then show up ready to THROW DOWN! Please sign up on MBO to reserve your spot! We WILL have childcare on Friday from 5pm-730pm. Reminder: Our regular 515PM and 615PM classes are canceled on Friday. Check out Mason Dixon's menu for next week. June 6 To place an order, click here.

33 responses to "Wednesday, June 1 2016"

Stephanie says:

May 31, 2016 at 3:05 pm

Sam! Picture perfect form and always making those lifts look easy.

Kobra says:

May 31, 2016 at 3:26 pm

This humble human being makes lifting a barbell look sexy. He's strong, he's fast, he's smooth, he's Sam. Keep it you muthastudder!

Kyle O says:

May 31, 2016 at 3:35 pm

This dude moves big weight like it's nothing. Look at all the weights just scattered around him trembling in fear. Keep up the good work Sam!

Eric says:

May 31, 2016 at 3:40 pm

Mr. Oly himself!

Nathaniel says:

May 31, 2016 at 3:47 pm

Looks like the Silverback is out of the cage and moving kilos again. Keep your distance CFHSV

Mandee says:

May 31, 2016 at 3:54 pm

This gentle giant moves big weight at lightning speed! He is super fast, super strong and super skilled. And he just so happens to be one of the nicest people you'll ever meet. Keep being awesome Sam :)

Jeff K says:

May 31, 2016 at 4:28 pm

Super scrong, super Sam!

George C says:

May 31, 2016 at 8:55 pm

This is a rare picture where Sam hasn't yet added all available weight around him to the bar. Must have been a warm up set!

AP says:

June 1, 2016 at 1:33 am

155-160-165-170-185
3+42 Rx KBS + BMUs/C2Bs
Whew, 20 min cutoff is tight! 8 reps shy of finishing.

BP says:

June 1, 2016 at 3:15 am

225(5)-235(4)-245(3)-255(2)-255(1)

3+257M rowing RX. Holy cow, that 20 minute cut-off was cruel.

Eric Hedges says:

June 1, 2016 at 3:57 am

A. 275-295-315-335-340* Hit all % & reps
B. 17:06 Rx'd

CJ VK says:

June 1, 2016 at 4:07 am

A. 170-180-185-195-195
B. 18:56 Rx (ran)

Stephanie O. says:

June 1, 2016 at 4:43 am

Show off! Haha =P

Dani says:

June 1, 2016 at 4:54 am

Sam Winkyface! He's steady and strong every day.

Jeremy Millich says:

June 1, 2016 at 5:06 am

7:00am Class:
A: 215(5)-230(4)-235(2)-240(2)-240(2)
B: 19:26, RX+ (Ran)
- Great class John!
- Big Sam!! Sam is the Man!! Total freak in the gym! Sam is one of the nicest, most humble dudes I know! Keep it up stud!

Justin says:

June 1, 2016 at 6:04 am

245-275-280-285-295
3+1 row/2pd/ctb

Josh Kennedy says:

June 1, 2016 at 7:12 am

We ought to just name that platform after Sam, he practically owns it!
A: 195-205-215-225-225
B: 3+400m at cutoff, then finished it 22:40. Rx with 2pd and all running. Don't think I could have made the cut-off even at 1.5pd
C: Complete, ughh

Nathaniel says:

June 1, 2016 at 7:16 am

A. 220(5) - 230(4) - 235(3) - 245(2) - 245(2)

B. 18:49 rx +

Bradley says:

June 1, 2016 at 7:28 am

A. 195(5) - 210(4) - 215(3) - 220(2) - 225(2)

B. 3+30 Rx+ at cutoff. Did this during 10:15 open gym, so I finished at 21:12. That was tough!

Clair says:

June 1, 2016 at 7:48 am

A. 75(5) 85(4) 90(3) 95(2) 95(2)
B. 19:20 Rx
Great coaching this morning, John!

Sam W says:

June 1, 2016 at 9:48 am

Thanks for all the kind words CFHSV, what an awesome community. So happy to know everyone here!

I wish I had a score to post, but I highly doubt that I could have kept up with all you superstar CrossFitters! I did some snatch and clean and jerk work today.

CoachDB says:

June 1, 2016 at 10:08 am

Heard so many great things about Sam. Can’t wait to meet you Sam. Good Luck at your USAW meet.

A. Bench Press
5= 205
4= 215
3 = 225
2 = 235
2 = 245
-
B. WOD
4 RFT:
400m Row
25 KBS 55lbs
15 Push-ups
10 C2B Pull-Ups
RXd = 16:38 - all unbroken
-
C. All Complete with handstand hold.
-
D. Muscle Up Training= 10 Strict L-Sittish Muscle-Ups ; 10 Non False grip Kipping MUs. (Rings for both)

Kobra says:

June 1, 2016 at 10:38 am

A. 215(5) - 230(4) - 235(3) - 245(2) - 245(2)

B. 3+13 RX+

C. Completed

Dani says:

June 1, 2016 at 10:44 am

Dang!! They don't call you Coach Nate the Great for nothing. Fantastic work and way to set an example!

Mandee says:

June 1, 2016 at 11:05 am

A. 135(5) - 140(4) - 145(3) - 150(2) - 150(2)
B. 3 + 200m RX+ at cutoff, did this during Open Gym so went ahead and finished at 25:36

Duke says:

June 1, 2016 at 11:07 am

210-5
220-4
225-3
235-2
245-2
At 20 minutes I had done 3 rounds. Finished last round at 31:00
RX+ row and did everything outside in the 2:00 heat except bar mu and c2b.
6 rope climbs working on technique
100 ft. handstand walk for time. 2:45