4 Rounds, 3 Minutes Each
40 yard Line Drill
15 KB Swing 70/53
Then with remaining time, row for max meters
Rest 3:00
*Score is total meters rowed
Welcome the April On-Rampers to the club! From left to right is Sonya, Candi, Kelly, Donna, Sofia, Ellen, Amanda and the lone dude Dave. Last night was the second session out of twelve and so far they are a great group! I told them to do something different and they gave me this pose so bear with em. They don't always have these silly faces but they all have great attitudes and are willing to learn so looks like we are onto something here. Welcome these newbies to our box. Hand over some advice and don't scare them away!!!!!!
Sean V.
Yea, buddy! Great job last night, On Rampers! The box jump can be frightening, but one day, you’ll conquer it and you’ll have bigger things to worry about… Like the 42″ that everyone seems to use for a table/work bench/high chair.
Brian Nabeta
Great lookin group pic before a wod. Welcome to the
Club OnRampers.
Matt Brogan
Welcome to the box everyone!…and Kelli, I told you it would be fun. 🙂
Loren
Welcome, On-Rampers! I can’t wait to meet you guys. And no, the soreness never goes away! 😉
6am-ers – miss you all. Good news is, now I get to see your scores and try to Kenso you all, muahahahaa!!
Chris Lene
Another Lean On Me Convert… I know it would have happened a long time ago had you not needed Childcare. But I am glad to see Kelli join the true Crossfit. keep up the good work. Now your job is to speak with ANN about how we really do the nutrition around here. That goes for all of you in ON-RAMP… If you want CRAZY RESULTS QUICKLY? Click that Nutrition blog and ask questions. Welcome to the BOX and make sure you attend our NEWBIE THROWDOWN so you can see how fun insane hard work can be.
Sean V.
Nutrition is easy! Just cut out all animal products, drink tons of soy, eat copious amounts of bread, and 30 bananas a day. Pardon me while I eat my bacon…
Integralsacto
“it never gets easier, you just get faster” – coach brooke .. or as I told me fiance last night, “it’s weird — every time I go to crossfit it feels like the hardest workout yet!”
John_Carey
^woot for multiple twitter accounts.
adam k
You’re bein silly Sean V. Everyone knows it doesn’t matter what you eat, as long as you don’t eat more calories than you burn. For instance, if I need 2,000 calories a day, I should eat 13 twinkies every day to maintain my weight.
It’s that simple.
Any questions?
-adam k, Nutritionist For Hire.
Olga B
Welcome On-Rampers – you look like a fun Brooke’s Bunch.
I want to thank Anne Harty for putting on a great nutrition class. Reading Robb’s book by itself would make it more difficult to transition into Paleo nutrition style. It was great to have a group of people who share their experience and recipes, products and restaurants. I’ve tried a lot of different diets and programs and this is the first one when I don’t feel hungry and don’t crave sweets. It’s almost unbelievable! I even cut down on fruits because they taste too sweet. CFES rocks!
Sabrina
A laurel, and hearty handshake to the new On-Rampers!
Harlan Karnofsky
Don’t scare them off? I better not say anything then…
Meg
There you are Loren! What the hell? Come back.
Welcome on-rampers! It just gets harder.
What does it mean that I already need a drink before 10am?
Sean V.
Harlan, I think you should. Gotta break them in before they get their initial Travis experience.
Derek W
I stuck around yesterday after the 4:30 level 1 training and observed the Foundations and On-Ramp sessions. I was thoroughly impressed and inspired by these groups of people attacking things they’ve never done, or are still new at, and owning them. The thing I love most about Crossfit is that at any level it is a challenge. It will never be easy. I don’t know that it gets more difficult as you progress in your training, a bit more technical, for sure, but it will always be hard. Whether you’re an On-Ramper mustering up the courage to jump up on a 14 inch box when you’ve never done it before (big ups On-Rampers), a level 1 hitting a PR in the Squat Clean and Jerk when you’re thoroughly convinced it’s impossible (get it Sean & Ashley), or a foundations member tearing your hands grabbing some tape and getting back on the pull-up bar (Tirza is a beast sp?) it’s going to be a challenge. A good friend of mine once told me “Courage is the resistance to fear. Not the absence of fear. Courage is the mastery of fear.” Well, yesterday I saw a bunch of courageous people mastering their fears. Thanks for the inspiration, and keep up the great work. Way to kill it!!!!!
cort
…little do you know what you’ve gotten yourselves into! muuuhhhhaaahaaahahaha!
Scott Charles
April On Ramp: welcome to CF! No matter how hard it gets, remember this: you are in good hands.
Olga: right on! Congrats for breaking the sugar cycle.
Scott Charles
NEWBIE THROWDOWN UPDATE:
According to the hints in the movie clip, the Throwdown will have these three exercises:
1)Farmers Walk
2)Pull Ups
3)Running (most like with obstacles, like tires)
Best of luck to you. Cheers.
Derek W
Oh, and I simply must give a shout-out to The Team Currently Known as Awesome!!! Conner aka Kipping Conner is a demi-God when it comes to pull-ups – what was the final #? 32 unbroken? I also saw him complete the conditioning WOD for the day, then go back and complete his unfinished max reps attempts after class. Awesome!!! And Jamie P has a go-getter attitude that is contagious. She recently entered into the Foundations class and she is killing it! Awesome!!! I love my team. Matt Shriver, we are looking forward to meeting you!
Cherie
Welcome On-Rampers! Next time you are asked to do something “different” either flex those muscles you are getting or do some SHT (Stupid Human Trick) that we can all look rydonculous trying.
Sarah W
Yay! Welcome!!!
Olga B
Loren, awe… you’re not at 6 am anymore? Who is going to explain the moves to foundations while our coaches drinking coffee? Btw, your pull-ups are something. I mean “holly shmoke!” kind :). Something to strive for for years.
Olga B
Thank you Scott!
Just want to add to your throwdown WOD idea one extra – BLINDFOLDED!
Tashnelson
Olga, don’t think I did not see you late night post. You have missed the point about our team’s music and its origin. Mike P has an awesome video clip on yesterday’s blog so you can know the true origin of our awesome name and theme song. We are “the kind you can’t take home to mother” because we are superfreaks.
On-rampers, it is great to see you committed and ready to try something new. You will do just great. Sorry about the music, I have attempted to get more variety, but it is a kingdom in the box, not a democracy.
Monica
Welcome On-Rampers!
Adam – I think there are some people at my work who (unfortunately) would actually pay you for that nutrition advice. Just the other day, I heard one woman tell another one that she may not be eating enough to lose weight (often true) but for the kicker . . . she then told her about how she ate more years ago a lost weight herself: she worked out for one hour (strength and cardio) and then stopped and got a double whopper and fries on the way home (which she said is what she looked forward to everyday and got her through the hour-long workouts). Ugggg, this is seriously a true story and she was not joking. I am guessing that was her only meal of the day and she lost weight in muscle – not fat.
On another note, Travis, thanks for “encouraging” me to to the workout Rx today! It was rough, but totally doable.
Ashley Drummond
Derek-thank you for staying and being there for that PR. It was really awesome to be able to look over and see you and Sean almost as excited as I was about it! I seriously thought that’d be impossible.
Thanks Trav for the excellent coaching per usual!
Sean V.
Monica, that’s the most pathetic thing I’ve heard all day. But it made me giggle, so thanks.
Ashley, I jumped out of my friggin chair for your PR. Incredible!
Derek, you’re awesome sir. That was a good little novella of a post.
angela
Excuse me Lene,
Before you shave today, could you please write my PR’s on the whiteboard. There have been more than a few this week.
Back Squat: 135#
Front Squat: 118#
Squat Clean: 110#
Jerk: 110#
Olga B
and Angela is MY captain, YEEHAW!
Josh Stonier
Welcome to the team OnRampers! Big steps ahead..
Congrats Angela! You’re an animal.
Dana Aguilar
Good luck on-rampers. I can not wait to meet the other team members. Cort will be a great coach! (ok, this counts for a point, right?!)
Amy K
Welcome onrampers and welcome back mom who is joining them when she can. Somehow I missed yesterday’s post and just want to say how I miss working out with Jon in the afternoons. He’s one hell of a nice guy! Great post yesterday and good luck in your future competitions!
Kelli Brogan
Sore? Who’s sore? I’m not sore!! So far I have enjoyed my first couple of days at the Box. Can’t wait for more pain!!
dawn
Welcome on-rampers. Loren is right, the soreness never goes away. I would like to add to that, if it does, you aren’t working to your full capacity. Carol had a great one this morning “I hate Crossfit … see you tomorrow” or something like that. Very true!
Scott Charles
Speaking of soreness, I understand the local Rite-Aid has a special medication for sore anal pouches. The store manager tells me that several of you have been in and made purchases. Better stock up. Best wishes.
Sean T.
Thank god for that medication Scott. Otherwise, you and everyone else taking on the Honey Badgers will need it after after we whoop all your asses!
Monica
Fellow Honeybadgers – I am off to (I have heard currently not so sunny) San Diego, but wanted to say have a great session tomorrow morning and good luck on WOD 3 this weekend – I am sure you all will rock it!
Liz
Welcom On-Rampers.. Kelli so glad your having fun TOLD YOU!!! I will miss you a LOM 5:15am class but happy to know your getting your ass kicked regularly. Enjoy it!
Have fun Monica. I will keep good thoughts for SUN.. Send me some mojo.. Gonna need it to nail WOD 3 weight.. GRRRRR
Cherie
Nice PR collection you got going on Angela!
And damn Justin and Brooke! Nice job on the WOD but one of you couldn’t Kenso the other?! Maybe Saturday?!
Jen
Anyone see the post on http://www.crossfitoneworld.com for April 6? It should be the most recent.
TALK ABOUT A SHT!!!!! 83″ box jump??!! Crazy. Who wants to challenge that?!
scott charles
You know, the more I think about it, the more I think that Honeybadgers = Foster Farms Chicken. Just sayin. Nothing personal, mind you.
Jamie P
Haha, Scott! Love the Foster Farms reference.
Damn, Angela, you are fierce. Congrats on the plethora of PRs.
Being so new myself, all I can say to the On-Rampers is “welcome to the club!”
Where’s my trash-talking brother-in-law?? His silence is deafening…..
Justin Riley
Our website has an troll auto-detector and it blocked broski from commenting. You might check his facebook page, I am sure all that garbage that is piling up has to end up somewhere on the interwebs.
Sean V.
Jen, drop into the comments. Unfortunately, you’ve been had. It seems it was a late April fools joke. Lol. I almost bought it, but had to look deeper.
jsully
hey on-rampers! welcome to the box! you’re gonna love it here. jsully of team tiger blood.
jen
Awww lame. Im a sucker.