* JUMP ROPES *

Sorry everyone but I will need to collect $15 per rope as opposed to the $14 I previously posted. Reason is I need to pay the UPS delivery driver a Brokerage fee (it will be approx. $30 I think)

I should get the ropes today or Monday.

Please bring your money to the gym – you can leave it at the desk in an envelop or ask a Coach to put it in the locked cash box if I am not there.

Happy Friday – Thank you!!
jojo

WOD RX’D
4+6DL
3+7DL+2PU
3+7DL
3+1DL
3
247 Reps total
I’m happy I was able to do this pain free, low back has been messed, on the mend now. Hands tore on the last round. Pullups were a challenge.

WOD
I knew this was going to be tough but….
3+1 @ 225
3+4 @ 195 from there on
2+6
2+12
1+3
Total was 183, boo for me. I would have hoped for better, maybe shoud’ve lighened the DL’s a bit. and my form sucked.

WOD
Can’t remember the actual breakdown per round. Managed 2 rounds plus each time.
Total of 166 reps using 120# DL’s. The pullups really slowed me down.

211 Rx’d

This was one of those solid great crossfit WOD’s.
These are the kinds of things that got me hooked in the first place.

24? reps rx’d (all pullups chest-to-bar)

great WOD….absolute grip smasher…I didn’t have a chance to write down my rounds before SOMEBODY (no names…MLC) erased the board…the first and last round I remember for sure and the middle rounds were all 3 rds and over…here’s what I can be sure of…went something like this:

1)5 rds (smoked grip this round…hard to get it back)
2)3 rds + 7DL + 1PU
3)3 rds + 1DL
4)3 rds
5)2 rds +7DL + 6PU…yup, 1 miserable CTB off 3 rds…f#$k…should’ve payed closer attention to the clock

wasn’t gassed on this…grip was absolutely limiting factor…it’s getting stronger though, as are PUs…

So I got my first CFW kipping pullups today!

…And sadly my post-reaction was “hmm, that’s fun but I prob won’t be able to do it tomorrow”

Max I did was 2 in a row – but I told myself to do the first pullup Rx’d in every round…adds up to 18 total I think so that I was happy with.

It isn’t even accurate to say “it’s about time” because I haven’t been practicing…the short version of my story (I don’t know how to tell short stories sorry! Haha) is that I got my first 2 pullups back at Rivercity Crossfit in the summer of 2008. Soon after I injured my rotator cuff in an OHS. MRI showed a long-time RC impingement gone bad. Did Rehab for months with minimal improvement, so I stopped, accepting that ill always have limitations. So we modified Wods for months, zero overhead stuff. Then slowly I started going overhead when I got to the point where there was no pain (just weakness++). For a long time now I’ve been at the pt where I get steady soreness but only the occasional pain…

Other factors played in, but the biggest one was that I just mentally gave up – said ill never be able to do pullups so what’s the point? And I wouldn’t practice.

I’ve been watching the list of “CFW WOMEN who do chins” grow like wild flower and its just sooo awesome! But that just fueled my resistance.

Pullups have been on my mind a lot lately so slowly I started incorporating deadhangs on the band or negatives, tough. But even that must have helped – had no idea it would happen today but lately I’ve been telling myself I can and will do it soon…and I did.

Lessons to learn:
- negative self-talk gets you nowhere
- work at your weaknesses
- the minor gains add up big

jojo

Just realized the “Believe” quote that MLC posted sums it up. Thanks M!

@Smokey Jo
JoJo! I’m sooooooo proud of you!!!

congrats Jo!

First round 3+7+1, then did 2 and change for the rest. Total was 180 rx

not a great day for me but better than I hoped! Hadn’t done deads in a wod without a lot of back pain for some time, felt good until round 4 then didn’t push it! Sure needs work! What an awesome performance by Stephen! Crushed it and did chest to bar!!

@Norm
thanks dude.

Glad to hear your back feels better, and it was good idea not to push it. Although, “not pushin it” still looked like you kickin the shit out of that wod. Nice work!