“80”

Strength:

Shoulder Press 5 – 5 – 5 – 5 – 5

 

MetCon:

400m Run

———————————————-

15 – 10 – 5 Reps of:

  • Static Pull-Ups
  • Wall Ball (20)(14)
  • KB Swings (53)(35)

———————————————–

400m Run

 

Post results to comments.

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Sereniah, aka "Sunshine" is relocating very soon to take on a big opportunity in South Texas.   You will be missed!!


53 Responses to ““80””

  1. mario c

    Some may think that only a cretin, imbecile, moron or idiot would post birthday wishes to Sereniah when in fact it wasn’t her birthday and the caption under her pictures clearly referred to her moving away to pursue a great opportunity. Au contraire! Realizing that Sereniah would not be with us when her birthday came around I took this opportunity to wish her a happy birthday ahead of time! This shows a freaking elite and forward thinking mind, someone not frozen in the ice of the present! Another benefit of doing Crossfit Workouts – albeit mostly scaled ones. That’s my story and I am sticking to it!

  2. Macho Ranger

    Nice save Chief. Take it easy Sunshine…but not to easy!

  3. Contra

    Good luck to you Sereniah on your latest endeavor – for your sake, I hope there’s a “Hunter’s Pub” where your going.

  4. Taz

    Good luck to you. I’m sure they wouldn’t mind getting a little bit more ray of “Sunshine” to where you’re going. Rock ’em. You’ll be missed.

  5. Bitchy Eggroll

    I love the photos! We some some amazing photos posted on out site! We should make a memory book! LOLOLOLOL!
    Love the pics, Sunshine! Good luck and congrats!
    45-50-55-60(4)-60(2)
    11:30 (rr, 6# WB, 26KB)
    I miss you, Steph!

  6. Easy Rider (aka Robert Hammond)

    100-115-125-135-140(2)
    Deadlift 225-275-275-305-305(2)
    11:14 rx
    Sunshine, you and your sense of humor will be missed. I hope you find a good box to crossfit in and much happiness.

  7. Easy Rider (aka Robert Hammond)

    Good seeing you Zen Jen .. good job 9:30.

  8. ZEN Jen (Jen M.)

    Nice seeing you too and your family Easy Rider! your son is soooo cute!!!
    Awesome work 9:30!
    50-55-57-60(3)-60(3)
    9:50 (RR,10#) can’t wait to get back on the pull up bar:) Robert has it all by himself today:)
    Sunshine – i’ll surely miss ya! I still remember that you were one of the few peeps that talked to me when I first walked in the box! I’ll cherish that forever!

  9. Dar

    I wish you all the best Sunshine! 7pm will be very quiet without you! lol!!

  10. Jen C

    Sunshine, best of luck to you!
    45-55-65-70(PR)-70
    11:18 (black band kips)
    Way to push through at the end Josh P.!

  11. Summer

    14:25(kips)
    55-60-65(3)-75(4)-62
    Great Job nooners. We will miss u sunshine;)

  12. Bonnie B

    Had to do my own WOD since I cant seem to wake up to my alarm at 5am 🙁 that is twice this week!
    400 meter run
    20 jumping squats
    20 lunges
    20 push-ups
    20 sit ups
    5 rounds – about 27 minutes at globo gym

  13. Silverback

    Fun group at noon! TI was such a beast on the SPs, I couldn’t hang with him, but not the same story on metcon…

  14. Julia

    Oh Sunshine… That small little TX town has no idea what is heading their way!! You are truly one of a kind and will be missed! Come visit… OFTEN!!!

  15. Andrea aka Genie

    Sunshine – I wish you the best in your new endeavor and I know you put smiles on everyones faces like you did ours! Peace, Love, Happiness, and CrossFit always!!

  16. Andrea aka Genie

    Sunshine – I wish you the best in your new endeavor and I know you put smiles on everyones faces like you did ours! Peace, Love, Happiness, and CrossFit always!!

  17. Barbella

    55-60-65-70(2)-65
    10:55 (fatband,10#,35#KB)
    Good luck Sunshine, glad I had the pleasure of working out/laughing at least once or twice with ya~~Funny funny girl!!

  18. Flying Fred Curry

    Who’s that hunk in the background of Sereniah’s 4th picture frame?

  19. andi

    serenia you are a nut! Stay in touch.
    55-65-70-75(3)-72
    9:40 1/2″ band, 10# WB

  20. Gatekeeper < -III--------III-

    didn’t even get to try my pr. 🙁
    13:39 14#wb
    Great work nooners!
    Thanks Ramrod!
    Take care Sunshine!
    I wrote this poem just for you.
    Hope you like it! 😉
    Ain’t no sunshine when she’s gone.
    It’s not warm when she’s away.
    Ain’t no sunshine when she’s gone
    And she’s always gone too long anytime she goes away.
    Wonder this time where she’s gone,
    Wonder if she’s gone to stay
    Ain’t no sunshine when she’s gone
    And this house just ain’t no home anytime she goes away.
    And I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know, I know
    Hey, I ought to leave the young thing alone,
    But ain’t no sunshine when she’s gone, only darkness everyday.
    Ain’t no sunshine when she’s gone,
    And this house just ain’t no home anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    😉

  21. Gatekeeper < -III--------III-

    didn’t even get to try my pr. 🙁
    13:39 14#wb
    Great work nooners!
    Thanks Ramrod!
    Take care Sunshine!
    I wrote this poem just for you.
    Hope you like it! 😉
    Ain’t no sunshine when she’s gone.
    It’s not warm when she’s away.
    Ain’t no sunshine when she’s gone
    And she’s always gone too long anytime she goes away.
    Wonder this time where she’s gone,
    Wonder if she’s gone to stay
    Ain’t no sunshine when she’s gone
    And this house just ain’t no home anytime she goes away.
    And I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know, I know
    Hey, I ought to leave the young thing alone,
    But ain’t no sunshine when she’s gone, only darkness everyday.
    Ain’t no sunshine when she’s gone,
    And this house just ain’t no home anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    😉

  22. Beast (aka JA)

    Sunshine, post pics when you get introduced to the rest of Goliad on a longhorn heading the parade. That will be a sight, you crazy girl! It was fun having you around, but don’t be a stranger. Nurse that knee and set up your own box fast and get that town to crossfit as part of your first task as city manager. ;o)

  23. Ramrod

    Sereniah (ser-eh-nie-uh), hate to see you go but I love to watch you leave 🙂
    But seriously your an awesome person and will be missed! Good luck in “Gonad” 🙂
    I knew you could put that weight up Arnold, you just had to know it as well. Nicely done! And that goes to everyone in all the morning classrs

  24. Gina

    Sunshine, you are one awesome chick!! It’s been a blast working out with you, the box will definitely be a little tamer! Best of luck & hope I can be here when you visit!
    65-70(4)-65-70(4)-70(finally)
    thanks for all the encouragement from the gallery – it helps to hear the yelling 🙂
    11:21 (white,10,35)

  25. The Nomad

    Sereniah…you will be missed!!!
    The Nomad strikes again. This time in San Antonio @ 210 Crossfit. This is great box for anybody needing a place when here.
    75 Wall balls for time:
    4:06 (20#)
    4 Rounds:
    In 3 minutes do:
    -400m sprint
    -Max burpees
    Rest 2 minutes in between rds. Count total burpees.
    26,20,17,19 = 82
    Looking forward to being back home @ ATOMIC!

  26. Andrea aka Genie

    Sunshine – I wish you the best in your new endeavor and I know you put smiles on everyones faces like you did ours! Peace, Love, Happiness, and CrossFit always!!

  27. Billdozer

    Shoulder Press
    95-115-120-125-130
    Metcon
    8:44(RX) Pat could be the fastest man alive. Great group at 6pm.
    Excellent activity time afterwards, I have the official scores from the judges of the TC/Beth Worm-off.
    RUS USA JPN ENG FRA
    BETH 9 10 9.5 9 8
    TC 8 8 9 8 7
    While TC achieved the speed necessary to win, he lost on technique and if we had instant replay I think we might see some sketchy worm reps in there. Congratulations Beth, you earned it.
    See everyone tomorrow for more fun.

  28. Green Lantern aka Playboy (fka bryan g.)

    95/100/105/110(4)/105(2)
    11:53 rx

  29. Billdozer

    We will miss you sunshine, take care of the people of Gonad, which I will refer to as The Gonads.

  30. Speedy J

    Best wishes Sunshine!! Thanks for sharing again Gina – great job! 75-85-90-95(2)-90 11:08 (Rx)

  31. T.I.(Kenny)

    115-135-145-155(3)-135
    8:38(RX). Good job at noon father.

  32. Old Hickory (aka Andrew J)

    55/65/75/85(3)/80
    11:02 (14# WB, 44#KB)
    Bon chance, Sunshine!

  33. Nisha

    45-50-55-65(4)-65
    13:06 (green band non-static)
    Shoulder press is a tricky thing…the weight looks and feels so easy at first but you quickly hit a wall of epic FAIL….
    Classic worm-off between Beth and TC!!!!! Good times….

  34. TC

    Beth I will take the silver this time but I will see you again at the Worlds and its on!!!
    Sunshine, I have really enjoyed getting to know you! I will really miss seeing you at the box! Good luck with all you do, and come back and see us when you can!!!
    10.38 half kipping and half static
    Shoulder press
    115-135-155-165-170(1)

  35. dar

    Weird stuff happenin’ in that 6pm class. A worm-off, boys jump roping a huge worm-like thing and then an interesting one-legged jump roping technique. It was like the twilight zone…

  36. dar

    50-55-60-65-70(1x) andPR!! FINALLY got 70. 65 felt really good. Very happy.:)
    Metcon 9:47 kips (tried to keep swing to a minimum )

  37. HeMan

    95-100-105-110-115(0)
    9:08(rx)
    I woulda shoulder pressed 205, but I didn’t want to make Doug and TC feel bad right next to me where they were only putting up 155. I’m a giver like that.
    The shoulder presses at 6:00 were absolutely ridiculous. Nice work people.
    And I don’t know where exactly you’re going sunshine, but I thought we were already in south Texas. Good luck down there. And don’t forget your Spanglish dictionary.

  38. Babs

    Sunshine,you will truly be missed, especially your sunshine personallity and fun sense of humor. Wish you all the best.
    45-50-55-60-65(4)
    10:37 (2″band, 6#WB,26#KB)

  39. Rigo "SUAVE"

    95-115-125-135(3)-130
    9:30 (44#)
    Great workout!
    Great job everyone at 6:00pm
    TC you suck.. you looked like the big ass caterpillar from James & the Giant Peach. …Chump

  40. Gatekeeper < -III--------III-

    didn’t even get to try my pr. 🙁
    13:39 14#wb
    Great work nooners!
    Thanks Ramrod!
    Take care Sunshine!
    I wrote this poem just for you.
    Hope you like it! 😉
    Ain’t no sunshine when she’s gone.
    It’s not warm when she’s away.
    Ain’t no sunshine when she’s gone
    And she’s always gone too long anytime she goes away.
    Wonder this time where she’s gone,
    Wonder if she’s gone to stay
    Ain’t no sunshine when she’s gone
    And this house just ain’t no home anytime she goes away.
    And I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know,
    I know, I know, I know, I know, I know, I know, I know, I know
    Hey, I ought to leave the young thing alone,
    But ain’t no sunshine when she’s gone, only darkness everyday.
    Ain’t no sunshine when she’s gone,
    And this house just ain’t no home anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    Anytime she goes away.
    😉

  41. Teach

    Great fun was had by all at the box tonight!
    TC – I will h ave to step up my speed training to capture the World Championship in “Speed Worming” , but I will take the championship for style and Grace 🙂
    Dar- it was like the twilight zone! Vanessa’s jump rope team skills were too much!
    April- congrats on your 1st WOD doing band pull ups!! So proud of you 🙂
    Becky, Bill and Amy- great to meet you all tonight! Look forward to seeing you all around the box
    Vanessa- calculus team= awesome 🙂
    Beast- you win for funniest shoulder press….Sorry! 🙂

  42. Teach

    I did a 5K row today
    23:15
    Then thought it would be a good idea to the Metcon…
    12:25(RX)
    Maybe not such a good idea after 2 weeks off! G- it felt like the decision to do triple ring rows 🙂
    Sunshine- I’m going to miss you darling! Where am I going to get my short hair inspiration? Gonads doesn’t stand a chance against you…. Good luck!!

  43. Beast (aka JA)

    55-65-70-75(2)pr-70(2) 11:21 Kips, 35# KBS and 14# WB
    Dar, you were too fast for me during the runs. Thanks for “peer-pressuring” me to do the 14# WB! I needed the push.
    Teach, thanks for trying to contain the laughter but I was already laughing myself. Plus, I know the peanut gallery behind me were already smiling. Thanks guys! ;o)
    Bill, nice meeting you. You moved some serious weight.

  44. T-REX (Judy)

    55-60-65-70-75 (prob could’ve gone up but didn’t, boo) 10:10 (green band static, 35KB, 14WB). Shoulders must’ve been tired because I could not get over that wall! + Camo and Boots! Good Luck Sunshine, I’m sure we have not seen the last of you! =)

  45. Jackrabbit

    Good Luck Sunshine! It was great getting to know you! Keep in touch!

  46. sunshine

    awwwww… thanks all. i miss you already. i will be at the box next week (monday thru wednesday). sniff sniff.