“Rob”

Mobility
Hamstring reach toes/heels/flat x6 (Hamstring Complex)

Warm-up
3 Rounds for time
10 Box jumps
10 KB Swings
10 CrossFit Push-ups (hands release at the bottom)

Strength
3-3-3-3-3-3-3-3 (every 3 minutes together)
Power Clean and Push Press

 

Post results to comments.

HOUSTON AREA WINTER WEATHER DAY FORECAST LINK!

This is NOT what we mean when we say "Take a deep belly breathe" guys and gals, haha!

 

On a serious note, we would like to congratulate Marlon (below)!  ACF shirtspotting!

Marlon 1st marathon Chevron 2011

"I finished my first marathon in 3:57:35. It was tough on the last four miles. I just keep on saying to myself on that last 4 miles that this can't be harder than crossfit, but definitely my training from ACF helped me to finish and stayed strong at the end." ~ Marlon Urcia

Also, Marlon participated in a Duathlon three weeks ago.  He incorporated CrossFit into his regimen, minimized his training on both running and outdoor cycling and managed to place top 10 in his age group.  Congrats Marlon!


29 Responses to ““Rob””

  1. Junior

    65-75-85-95-105-110-115-125(1)
    It was a bit cold this morning…right after finishing our last set BAM the power went out! ๐Ÿ™‚ Great job 5:30! Way to put the weights up with phone flashlights and car lights!!

  2. G

    Due to the sudden increase in demand of the Houston metroplex area, there will be rolling power outages throughout and sporadically today. Just an FYI.

  3. Ramrod

    135-145-150-155-165-175-180-190
    Fun times in the dark lol

  4. Khara

    55-60-65-70-75-80-85-90-95 (missed)
    Nothing like the dark, cold box with Lingo’s i-phone for a dj. Good times!!
    Thanks for the push Daniel, and the entertainment.
    Great job 0930.

  5. G

    FYI: We are still on for the later classes. See you all hardcore people at the box!

  6. Old Hickory (aka Andrew J)

    95-100-105-110-115-120(2)-120(2)-120
    Third time was the charm @ 120!
    Dessert:
    1000m run w/ 20# vest (thanks for running w/ me Garret!)

  7. G

    75-85-90-95-105-110(2)-110-115(*)
    Misses on the 6th and 8th sets were on the push presses, power cleans felt good – no re-bends on the knees on all completed reps.
    Great to see all the nooners today. I have missed Andi, Lauren and Chief! LA was MIA. Fun working out next to Arnold, of course =)
    Packed house at 530am and 830am!
    The weather is not that bad! Think about what the Northeast people are going through right now.
    Good to see Dennis O back in action!
    Welcome on your first WOD Peter D!

  8. andi

    Way-2-GO Marlon!
    55-65-75-80-85-90-95-95
    That cold box warmed up real quick – enjoyed it nooners!

  9. Kelli

    35-45-55-65-75-80.5-85-90
    congratulations Marlon! What a wonderful feeling of accomplishment.

  10. ZEN Jen (Jen M.)

    Congrats again Marlon! What a record for your first Marathon!
    50-60-65-70-75-80-85-90(2) happy:)!
    Thanks G!

  11. Easy Rider (aka Robert Hammond)

    135-145-155-165-175-185-195-205(1)
    Way to go Marlon! Fun at the 5pm class.

  12. chrisb

    105-135-140-145-150-155-160-165
    Thanks Mario, Andrew, and Garrett for the push! Never too cold for the nooners,great job today!

  13. The Nomad

    Still Nomading it…San Antonio @ 210 Crossfit
    1 Rep Max on Snatch:
    115#
    AMRAP 8 minutes:
    3 Hang Cleans (155)
    5 Burpees
    7 C2B Pull Ups
    6 reps

  14. The Force (Kendra)

    65-70-75-80-85-90(0…….aaaaaaarrrgh)-85(2)-85(2). Upper body is still sore from earlier this week. Thanks for keeping me honest on the push presses Jim…..tried to get a push jerk in there.

  15. The Force (Kendra)

    Grim Reaper – I hope you are feeling better. The 5 pm class misses you!

  16. Keith Fogle

    Great job Marlon!!
    95-100-105-110-115-120-125-135

  17. wolverine

    135-145-155-165-175-180-185(2)-185
    congrats on finally posting Chris!

  18. MLB

    135-145-155-165-175-185-195-215(2)
    Additional bench work with the Wolverine.

  19. FPR

    85-95-100-110-115-120-125(1)
    Thanks G for the pointers on the push press.
    Went back for open gym. Very frustrated with the kipping muscle up. Shoulders were shut from the past three days, but still got one. Thanks Nate, Jim and Matt for the pointers.

  20. Teach

    Forgot to post yesterday!
    115-125-135-145(2) had a mental fart on the last rep of PP- 145-150(1)-150(2)- 155(0)
    Decided to just *try* 155 on the last set, too tired, so that was not great ๐Ÿ™‚ took a lot off mental focus to not push jerk when it got heavy! I knew I could make the weight with a jerk, but had to keep the press!

  21. Lingo

    65-75-85-95-105-105(1)-95-100.
    Stronger glutes would be nice.
    Next time I’ll wear my glow-in-the-dark shirt.