Back Squat
3 @70% WM
3 @80% WM
3+ @90 WM
5 Rounds:
5 Wall Ball 30/20
5 Box Jump 30"/26"
10 Ghd Sit Ups
Last night, the on-rampers got their first dose of Fran and they all did extremely well. Everyone suffered a little more than normal but I'm not quite sure anyone experienced the "Fran cough". This on-ramp has made tremendous strides. They are all really motivated people who have pretty kick ass attitudes which is a strong potion for success. They have one more class and then they will be taking foundations by storm. Introduce yourself to these newbies and feel free to quiz them on their newly learned material. Practice makes perfect right? If you know someone who has been kicking around the idea of joining the box, get their butts in here to sign up for the next session of on-ramp!
Sean V.
Good job last night, On Rampers! Way to push it!
Liz
No One should look that Happy after Fran!!!! Great Job
Ryan Lippmann
Missed yesterday’s blog – Sean V. great job on Level 1 test! See you at the 6:30 classes i’m sure…
On_Rampers, don’t make like one former 6:30p’er and be a “one-hitter CFES quitter” due to Fran! Stick with this place – it will change your lives!
Sean V.
Hey! What happened to the sled drags? I was looking forward to that. There is something badass about dragging a heavy sled in the rain… Safety hazards? So? Oh, well… 30# wall balls. Now that’s some strong medicine. And I just got used to 20#, too. Haha.
angela
AWWWWW… I remember my first Fran. It made me feel like such a big girl. Congrats kiddos.
And huge congratulations to Ashley and Sean. Can’t wait to WOD with you.
Justin Riley
To all my gymnast wanna be’s, get to the place a few minutes before 7:30 to fill out the 20 page liability waiver. Nothing to be worried about really.
Ryan Lippmann
Justin, you just opened the door for waaaay too many waiver jokes @ CFES – I’ll go first:
Travis: “Open your fucking hips goddamn it!”
Me: “Uhh date rape wasn’t on the waiver, Trav. Plus, you aren’t female enough or hot enough…”
Ron Gates
Nice job,your progress will be rewarded by more pain and suffering
Ashley D
Way to go On-Rampers!!!! You guys don’t even look tired!
Angela- can’t wait to work out with you either! Yeay!
jsully
gonna be in hawaii next week. anyone ever been to crossfit oahu? how was it? thanks! jsully
brother mike
In some ways I miss seeing the on-rampers at 6 am, but with the number of 6 am’ers (or as we prefer to be called ‘those who do more pull ups by 7 am than most people do all day’) I think we will have to wait and see if any of them will hit the 6am foundations classes.
Good job with Fran on-rampers.
Cherie
Nice job On-Rampers!
Excited bout this SHT this evening since I was stuck on a work call and missed our usual 8am SHT Friday.
JSully – CFO rock! Big box…awesome coaches…fun gymnastics equipment to “play” with.
Matt P
Cherie, you missed SHT this morn… Cort got a “beam pull up” and I ascended the pull up structure to the 11′ bar by going up the diagonal, all between our skin the cats.
Ari S.
Advice as you newbies enter Foundations: Don’t forget to breath during workouts! I did modified wall walks this morning and when I got home, I had a bunch of red freckles on my face and throat. Blood spots and broken capillaries. Eek! The placement makes them look like hickies and acne. Do as I say, and not as I do – BREATHE!
Matt P
Ari- if you breath when you wall walk, you will probably fall on your face. We all got it.
Brian S
I found a new idea for Friday’s human tricks. Who’s going to be the first to give it a try:
http://sports.yahoo.com/nfl/blog/shutdown_corner/post/Video-NFL-hopeful-s-astonishing-training-feat?urn=nfl-326452
Granpa John
Foundations today was 5 rounds for time: 5 Wall Walk, 10 hanging knees to elbows, 15 box jump 24/20. Keeping control of my breath is a continual challenge. My Rx came in with a pathetic 20:23; but, it was fun!
brother mike
Brian S- that looks doable.
brother mike
Ari- who taught that Foudations Class- it could be hickeys.
Justin Riley
Brian, that SHT is not as hard as it looks. I used to do stuff like that back in the globo days all the time.
Matt P
Justin- when you say its doable, I believe it. When my brother says it, it just doesn’t have that same believability.
I have to think that Justin would not talk to the camera the same way. the dude made me want to kick the ball out from under him.
Cherie
As much as I love stupid human tricks, I am the known injury prone/clutz in my family so probably should not try that one. If my parents saw half the sht I do today, I’d be disowned. Now on to the playground! Shhh!
Brian S
Matt P – I agree, the narration was tough to handle.
Foggy Bill
Congratulations February On-Rampers! Can’t believe how fast time flies in this place! I guess we can all agree on one thing for sure: This Sh*t Works!