As Many Rounds As Possible in 30 Minutes of:
5 Snatch Grip Deadlifts
5 Hang Power Snatch
5 Overhead Squats
5 Behind the Neck Push Press
Use a barbell equaling 1/2 bodyweight
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The behind the neck push presses sound fun.
I don’t get the picture; I must be too old.
I hope I’ve lost weight.
What does Zone WOD mean? You say that a lot, Joey. I am not hip to it.
I just realized this is 12 days of Christmas all over again
1) Oh Brian. Poor poor Brian. Don’t you see the emo face in the bathtub fixture?
2) Painstorm? Really?
3) Crossfit is just a t-shirt contest that got out of hand.
Adam, our new t-shirts at TSA should be in today, speaking of t-shirts.
Lisa, Zone WODs are when either your load is based on bodyweight or it is a bodyweight movement, so you wish you’d been a little more stringent on the Zone.
Basically what Andrew said.
Adam! No taunting!
Sorry Master Joey. I wasn’t thinking clearly.
8 rnds, 40 lb dumbbells, 1-arm HPS
oh god i hate weekends
So I took this time to hit the 5 rds. Of 25x Wall Ball 30x Pull ups WOD… I really liked it. One of my favs. 24:22 rx’d.
9 rds @ 52#
20rds as rx’d @80#
WOW!!! that was lots of fun
11 rnds @ 72# rx’d.
i’m gonna feel this one. thank god i have an appt with rob today.
9 @ 90#
10 rounds @ 115#
Tomorrow will be a well deserved rest day.
12 rounds at 25#
Clearly not as prescribed
15 rounds 42# (37% BW)
2 PPs from 17 rounds at…..42# (WTF?) I am such an idiot with my weights….duh, I meant to do 52#…stupid, stupid, stupid…..no wonder I went so fast…ergh
11 rds @ 115. 80# Gerry? That’s no Painstorm for you:).
P.S. KingPin killed today. Nice work Corey!
oh and btw, Jess, I love your snatch! It is so beautiful to watch!
11 rounds as rx’d with 95lbs. yes i posted.
2 push press shy of 12 rounds … OVER rx’d (62 lbs) lol.. yayyy for my math! I went 5lbs too high… GREAT.. I don’t think I could be any more unhappy about the fact that I missed 12 rounds by 2 push presses.. BUT anyway then I went to lunch with Rita and we decided it would be great to spend the next 3 hours ROCK CLIMBING hahaha .. I am in the hurt locker see you guys tomorrow @ yoga!
The hurt locker? I think I love that.
Yeah, Jess, great snatch. Jason, see what happens when you escort J-Fro to class… she starts showing off her snatch. I for one, was impressed.
8 Rds. 80# (41%). Eh. Time for some gefilte fish protein pellets. …..
All kidding aside…. (fork taps wines class for your undivided attention)
I’m quickly approaching my one year anniversary with CF and CFVB in my life and I wanted to take this post-Painstorm recovery moment to show my appreciation. I feel like the last year of my life has been one long fat-camp retreat Biggest Loser boot camp on steroids. What the gym and the program and the nutrition and the trainers have done and are doing is so simple and yet so incredibly effective. I spent the first 18 years of my life hardly moving around. That took a toll on me as you could imagine. I spent the next 10 years moving more and challenging myself to do things a little fat kid would never imagine himself doing. I still felt I was lacking in something. I needed some HUGE kick in the ass. Something that would actually get me stronger or “fitter” as we say. Well, obviously, that kick came in the form of CF. I have come a long way from watching a Fran video on YouTube with my jaw on the keyboard to knocking out rope-climbs. I don’t know how many of you can imagine what it feels like to go from zero fitness to whatever this is, but WOW. Trust me. To move and negotiate Earth efficiently, effectively, and without strain is pretty eye-opening. Not only that, but the slow and sometimes violent transformation of my own physicality feels good too. After ten years of hitting the gym and spinning and running and racing (in circles apparently), nothing has done for me what CF has. The WODs, the wise trainers, the members, the space…. all of it makes this one of the best places to not only work out, but one of the best places to be. So today, I’m raising my glass of H2O to all of that and all of you. Thank you so much for being such encouraging, tough, tolerant and good people. We all do so much for each other just by sharing this passion, but we never really address that and well, I thought it was time. Here’s to you.
See you in Down Dog Position tomorrow.
adam well put!
Aw man I don’t even wanna post after what Adam said, so awesome.
19 rounds @ 22#
Then went straight to my mom’s house and have been deadlifting furniture and boxes all day and carrying them up the moving truck ramp. My body is completely wrecked. Hot bath and iced knees here I come. See y’all at yoga tomorrow, ouch.
ahhhh life is good….. thank you adam
9 rds @ 95 lbs (44% bw)
Make sure everyone takes time to completely recover before they drive off. Rob & I were joking about not all the blood returning to our brains post WOD, but when I drove off, I aspirtated on a bit of cold coffee, had to pull over and retch on the side of the road in a nearly blind convulsion. Proof that I can’t do more than one thing at a time, I guess.
Correction, 8 count em 8 rounds. I was pp behind 9.
12 rounds 42#, nicely put Adam. I ditto that 150%
1 : musingly or dreamily thoughtful
2 : suggestive of sad thoughtfulness
ok, I get the pic, now.
yeah well I ditto that 1060%
Please post all the info on the yoga class tomorrow. Where, when, etc. I’m confused because I’ve seen a few different options. Is is at the CFVB gym or in Norfolk? If in Norfolk, where? Thanks!
Just trying to figure out if I can make it or not. Thanks again.
The Space Above
202 West 22nd Street, Norfolk, Va 23517
@ 12 noon
Thanks Gerry….see everyone there.
My wish came true, I’ve lost weight. Just in time for this one.
13 rounds at 43% body weight (65#).
The first five rounds with breathtaking pain on the overhead squats so I switched to back squats.
Adam, you aren’t the same sad chubby guy who showed up so many months ago. I’ll bet most people wouldn’t think of you as sad or chubby these days. As much as you appreciate what the gym has done fro you don’t forget the weights didn’t move themselves and nobody carried you up the rope. Good on ya.
Andrew, is that an option? Can someone carry ME up the rope? Just checkin haha.
formally Pa Matt…
I’ve been following CrossFitVB on and off for a while now (going between differant affiliates), but starting tomorrow I’m jumping into CrossFitVB “as rx’d” as they say.
Welcome Matt!! We’re good times
Unleash your inner superhero:
YAYYY Adam.. you made me a little misty!!!
Matt.. Welcome aboard we are a strange group here .. you still owe me pics in the shirt!
Stef… I made my hero!! fun stuff and I get to listen to the hero song the whole time JOYYYY
If you have any questions or would like to set up your fundamentals, please call us 757-672-0196 or email us
If you would like to set up a mobility or massage appointment with Rob please call 757-536-0079