“OMG”

(WOD courtesy of Teach)

 

3 Rounds For Time

Suicide sprints (10,20,30,40)

10 Deadlifts (225)(155)

20 Push ups

30 KB swings (53)(35)

40 Sit-ups

Scale weights and reps a necessary. Post results to comments.

Ramrod and HTB with Lindz and HQ Cert Level 1 coaches Nov 21

 

 

 

 

 

 

 

 

 

Congrats to Coach Daniel (4th from Left) and Hernan The Barbarian (2nd from Right) on their CrossFit Level 1 Certification this past weekend at CrossFit FX TXHammer & Chisel First Place Winner and CFCentral & SicFit athlete, Lindsey Smith (middle), was also there.

IMG_2000 IMG_2003
ACF's own Warrior Dash finishers this past weekend in Austin are Jennifer H (Left) and Bonnie (Right).  Congrats ladies and cool Gene Simmons (KISS) look!  (view photo set)


56 Responses to ““OMG””

  1. ingrid

    OMG!!!!OMG!!!!!
    Am I dead yet?
    Reading todays wod makes me sport my heart in my throat,can’t breathe,can’t talk feeling the pounds I gained over the weekend slipping…why is there such a thing as SPRINT? My Fat hates it and my feet abhores it.

  2. Speedy J

    Good job ladies!
    14:48 (Rx) 40#KB – thanks Jim…great to get it done this am, will run later. This time off may be alright…I will try to get there at 5:30am Jamie – good work. Nice to put the look-a-like together..she is your sister!! Enjoy the day all!

  3. Macho Ranger

    17.57 rx
    Pathetically slow. I have a bunch of excuses if you want to hear them…nah, I wont subject you to that. Just slow.

  4. Bonnie B

    19:28 (135#)
    so slow today….
    push-ups get me every time!

  5. JohnnyB

    25:21 RX
    Thanks Coach G!
    Nice execution on your DL, MasterG & Ralph!

  6. todd

    15:23 rx. I think that was my time. Good wod. Good job, teach. I liked the pre-wod stretch coach G. Good coaching, today, Grace. Good job, athletes. I mean that in every sense of the word. Proud to be part of this box. Tribe.

  7. Black'n'Blue/TripleB

    17:53 RX
    It’s always nice to start the week off with an RX workout. Sprints and push-ups were yucky but the rest of it wasn’t bad at all. Great job, 9:30. Nice to meet you Sid and way to finish it out, Mike!

  8. Easy Rider (aka Robert Hammond)

    16:36 (185 dl / 44 KB)
    Todd and Logan.. nice times. Good job 8:30.. fun and crazy packed.
    Yoga.. yes.. need it, want it.

  9. Kari

    26:23 95#DL, KPU, 26#(1) 18#(2) I liked the group stretch. Thanks for the encouragement!

  10. chrissy c

    22:25 (115#) Good WOD Teach!
    Stretching before & after was good!

  11. mario c

    mario c 18:27 Scaled to 3 rds of 5-10-15-20 using #65DL and #26KB and doing crunches.

  12. mario c

    mario c 18:27 Scaled to 3 rds of 5-10-15-20 using #65DL and #26KB and doing crunches.

  13. Barbella

    23:04 (145#)
    Really Good having Grace coaching today! ;0)

  14. Junior

    Tough one for me today. Thanks Janet, Cal and Juan for the encouragement. I love the 5:30am class!
    21:08 Rx
    Janet, I better see you at 5:30 on Wednesday!

  15. Nicol disco d

    Tough wod!!!! Thanks fam for the push…..
    21:03 (115, 26 kb, kpu)
    good job Mike on working thru it…..

  16. Alice S.

    Another Monday!!! Made it thru…
    23:51(95# DL, 26 KB)
    Great job 0830 and 0930 classes!!
    Thanks Coach G!!! You are simply the BEST!!!

  17. Gina

    22:26 RX
    Not bad for having the ‘cough up a lung’ disease the past 10 days! Glad to be back!!!

  18. mario c

    Forgot to add that I enjoyed doing the stretches before and after the WOD, they loosened up my lower back before the WOD and helped stretch it out again afterward.
    I am in favor of adding group stretches before and after every WOD.
    I think G is a closet yogi. She knows a lot of yoga moves but acts like she doesn’t. She can probably make her heart beat twice a minute and levitate too!
    That’s what I want to do next….levitate! Just float through the WOD!
    Right now I am trying to move a pencil across my desk using only my mind. So far all I got out of it is a headache!

  19. mario c

    Forgot to add that I enjoyed doing the stretches before and after the WOD, they loosened up my lower back before the WOD and helped stretch it out again afterward.
    I am in favor of adding group stretches before and after every WOD.
    I think G is a closet yogi. She knows a lot of yoga moves but acts like she doesn’t. She can probably make her heart beat twice a minute and levitate too!
    That’s what I want to do next….levitate! Just float through the WOD!
    Right now I am trying to move a pencil across my desk using only my mind. So far all I got out of it is a headache!

  20. FPR

    15:13 (Rx)…thanks Beth!! great WOD… Second and third round were more like a jog than a sprint! Thanks G for the stretch before and after!
    Great job thundercats!!

  21. dianna

    25:15(Rx)
    Yay! thanks, G for forcing me to finish in under 30 minutes!

  22. Ace

    20:26 (rx)
    That one was tough after a long weekend of drinking and eating like crap… lol.
    Good pacing with Dub, Fight Club, TC and Sledge. Its always a good day when I can stay somewhere in sight of those guys.

  23. G

    Just in case any of you are still up at 10pm tonight, especially after Monday Night Football. Most of you already know this, ABC will air a feature about CrossFit. Lisa and Carlos of CF Houston invited their news reporter for a few WODs.

  24. G

    16:30 (Rx – C2G) – It was good pacing with you on the suicide sprints, Shakerweight (aka Vanessa)! You were fast! Congrats on finishing the Warrior Dash (just no pix this time).

  25. mario c

    mario c 18:27 Scaled to 3 rds of 5-10-15-20 using #65DL and #26KB and doing crunches.

  26. TC

    G, I am going to DVR it. Also as some of you may or may not know Aimee will be leaving us very soon! So with that being said Jen and I will be hosting a get together Saturday December 4th, starting around 830 or 9pm. We will have snacks and some alcohol, and beer. We ask that you BYOB. We will have beer pong, flip cup and cards. Feel free to bring whatever or whom ever you would like. Please call if you need directions or have any questions. By the way this is not the ACF Christmas party, but we would like everyone to wear a tacky Christmas sweater, there will be a vote for the tackiest sweater and a prize will be awarded. We hope you all can make it.
    Good work 6pm crew 16.43Rx

  27. G

    It was awesome to see Rocky Top, Joe F, Gina, Tank, Chad M, Ian M, Young Blood, Josh P, Karina, Breeden, HeatherV, Contra and CP (Chris P) back in action!
    Dianna, way to push past your comfort zone!
    Alice, keep up the good work!
    Hope you feel better Snash and Jackie!
    Great WOD Teach!
    Congrats HTB and Ramrod!
    Btw, the drill after the 500m run and before the WOD is AIS – active isolated stretching…but you can call it yoga if you want. Post WOD, well Downward Dog and Child’s Pose are definitely yoga, okay so I tricked you all =) Next time we can add the Chaturanga and Upward Dog, haha!
    Chief, Teach calls me Yoda and you can call me Yogi.

  28. ingrid

    22:04(KPU)
    It was actually a fun WOD.Great to start the week.I’m always afraid to sprint for fear of tripping.It was more like a jog for me and a trot at the end.
    CF addict,I’m still alive and kickin’,the sweat and pain is addicting that’s why I keep coming back.. LOL(some of my friends doesn’t get this).
    The energy this morning was very tangible.Great,fun crowd.Let’s keep the fever up.

  29. dianna

    No, Ingrid, they won’t get it but now you have other friends who do.

  30. Barbella

    oops…just for my own record, I did C2G push ups, not regular.

  31. wolverine(Pat)

    15:15(rx)Good to be in the race w/ Billy.Tryptophan, obviously has no effect on Silverback.

  32. The Nomad

    20:15 (185) Thought about Rx on this one, then my smarts kicked in! This was a good one!

  33. Billdozer

    15:26(RX) Great working with the 4pm, Silverback and Pat were too much to handle. Fun WOD!
    Good work as always to everyone on Monday Night!

  34. Agent Orange (J. Dolenga)

    22:37 (205#DL, 44#KB) Good fun this evening.

  35. Beetle Jules aka Julia

    18:47 I think. (115#)
    Can’t wait to get my jacket tomorrow Toe!!!

  36. Rocky Top (aka Abbye Mac)

    20:31 (135, 27kb)
    pretty sure I almost hacked up a lung during the sprints, but it felt good to get back in the gym after being sick…being out for one week makes a huge difference in your endurance and strength…back to it BABY!

  37. Breeden

    First and foremost I need to thank the entire 9:30 class for the encouragement. Logan, Ivanna, Todd, Heather, Garret, Skip(the new one not Skippy), Fam, and G thank you all for giving me the kick in the ass that I needed. If I missed anyone I apologize as I was still trying to ensure that I had circulation to my brain and everywhere else.
    34:42
    One day I will get this damn gas tank put together.
    Thank you all again

  38. mario c

    Forgot to add that I enjoyed doing the stretches before and after the WOD, they loosened up my lower back before the WOD and helped stretch it out again afterward.
    I am in favor of adding group stretches before and after every WOD.
    I think G is a closet yogi. She knows a lot of yoga moves but acts like she doesn’t. She can probably make her heart beat twice a minute and levitate too!
    That’s what I want to do next….levitate! Just float through the WOD!
    Right now I am trying to move a pencil across my desk using only my mind. So far all I got out of it is a headache!

  39. Bobo

    16:42 RX. c2g.
    felt like i was moving in slow motion the whole time. maybe it was the weight vest i had hidden under my shirt. chief and i decided to sneak them in without anyone knowing. hehe.

  40. Steve

    15:12 Deadlift 155, KB 35
    Great workout, but I was worn out the rest of the evening.