I have a crystal ball…

February 24th, 2010, by

I'm gazing into my crystal ball right now....I'm seeing.....sore....buns. I'm seeing....sore hamstrings. Ah yes my child. You are likely VERY sore if you did the workout yesterday.

We started with front squats 5-5-5-3-3-3 at 60, 65, 75, 80, 87 and then 95% of your single rep max. Was it just me, or was that last set of 3 REAL heavy? Carrie, Jessica and Steph R. all set a new 3 rep max yesterday. Nice job ladies!

The metcon yesterday, as usual, came from Wild Bill's laboratory. He's getting REAL GOOD at making up WODs, isn't he? (winces in pain)

5 rounds for time:
20 overhead walking lunges (20/15kg's)
10 burpees
10 pull-ups

The target time frame was 10-12:00, and there was a strict 15:00 DNF. The idea was that you should scale so that you can finish within 15:00. Bill wanted the rep scheme to stay the same, but you should shave off a round or 2 in order to avoid a DNF.

This workout was brutal! I actually met Jesus in round 5. He asked if he could work in.

Anyone feeling tired of the playlist on the iPod at the Fort? Please feel free to put together a playlist on your iPod and bring it in. Bill will work his magic and put your playlist on to the Fort's iPod so that we can have a good variety of music to work with. One day we can have country music, the next Lady GaGa. It's a beautiful thing.

Has everyone had the opportunity to be in a class with Alicia, Dani and Julie? Honestly, I should start charging a premium to be in the same class as those 3 because of the extra fun and hilarity that ensues! These 3 ladies, when together, are an absolute blast, AND they're kicking some serious butt in the Better Body Challenge II! Dani and Julie have each lost about 20lbs, and Alicia around 15lbs! Amazing job ladies. Thanks for bringing your fun to the Fort!

overhead lunges of death

Category: CrossFit

8 Responses to "I have a crystal ball…"

  • Bethy
    February 24, 2010, 2:34 pm

    Ow. Ow ow. OW.

    Bill, please consider yourself kicked for this one... I don't think I can manage to move my legs well enough right now to do it myself. ;)

  • MattyLo
    February 24, 2010, 3:29 pm

    that is funny you mentioned those three jokers....i saw them all head up to the rowers and warmup when i was cooling down, and realizing the class might be just the three of them, i smiled and thought about sticking around just to take notes on any new joke material....

    ...and way to go ladies on the weight loss, that is amazing. I wanted to say that a few of you were looking very lean, but Brittany was close by and I didn't want to get slapped. Good Work!!!

  • Tommy Mo
    February 24, 2010, 4:39 pm

    oh, and one MORE thing....Country should be banned at the Fort. I mean, really? Country?

    I know many others are with me: *cough* Charlie, Mark Ritchie *cough*

  • Brit
    February 24, 2010, 5:21 pm

    I would just like to say "Oh dear" to Matt's comment. I am currently shaking my head because... well... well...

    Anyhow... you three ladies are looking awesome. Great work to all of you and to everyone else in the challenge. Keep up the good work.

  • Special J
    February 24, 2010, 5:32 pm

    My husband wants to know why when i come home from working out my butt hurts so much. He seemed confused. I told him to deal with it or he gets more taco shells in his eyes.
    Thanks for the pep talks and motivation, we all need it!! Dani mentioned that we have been doing the diet for 6 weeks- we snapped quickly and reminded her it WAS DAY 23!!
    I missed the fort the past week and it was good to be back!!
    Oh and we need some Anberlin real bad on the IPOD!!!
    Thanks for the free ab workout after class- yes the words "bowel movement" said in a serious discussion makes me giggle like a drunk 10 year old.

  • Brian
    February 24, 2010, 10:55 pm

    So long as Weltzer can't pick the playlists, I'm cool with just about anyone else. I'll try to remember to bring in a playlist for tomorrow's 7 PMer.

  • Mark R.
    February 25, 2010, 10:35 am

    No need to cough Tommy when mentioning my name, not really a huge country fan (with exception to Keith Urban), but for workout music its really bad. I miss the early days when I came to the Fort and the "pain" song and 'annie are you OK' got me moving, we need like a # of playlists, say some classic rock, maybe some 80's rock, a Boss playlist from Zach, a crossfit classics with the aforementioned songs, maybe one of Stayc's club/R&B/stuff, then we can vote on them as a class, and go from there, and I guess for the country lovers they could put together a playlist and if they garner votes I'll just put in my headphones for that WOD. Some music diversity would be awesome, and thanks to Bill and Jennie for letting me drop in my IPOD a time or two.