Louder Than Bombs

For Time
10-9-8-7-6-5-4-3-2-1

  • Medball-Cleans (20)(14)
  • KB Swings (70)(53)
  • Strict Pull-ups

@5 minutes, 10 minutes and 15 minutes –  Run 200m

Post time and scale in comments.

***** DUE TO THE WINTERY ICY CONDITIONS FORECAST FOR TOMORROW MORNING, THE 530AM & 630AM CLASSES ARE CANCELED *****  HOWEVER, WE ARE OPEN FOR THE REST OF THE DAY!  BE SAFE!

DON’T FORGET TO REGISTER FOR THE OPEN (CROSSFIT GAMES) [more details]. EVERYONE IS ENCOURAGED TO PARTICIPATE!

ALSO, THE 6PM YOUNG GUNS CLASS ON FRIDAY, 1/24, IS CANCELLED THIS WEEK!

The Magic Is in the (Quality) Movements by Chris Sinagoga, Tabata Times

[T]o get the most out of CrossFit, you need to be disciplined enough to pick and choose what to be competitive about.

[I]f you chase quality movement, then the workouts scale themselves. I have yet to come across a CrossFit program that flat-out does not help you get better. Why? Because everyone is using the same movement. Some think you should squat every day. Some think you should squat on Monday/Wednesday/Friday. Some think your squatting should be varied. It really does not matter; what does matter is why you squat. If you have an answer to that, the programming becomes more clear. But if you don’t understand the purpose, then you are missing a critical element to your training.

Garrett Fisher Norcal
“It’s not about who did it first, it’s about who did it right. #nclab” ~ Garret Fisher
(photo credit: Garret Fisher Instagram)

10 Responses to “Louder Than Bombs”

  1. OG

    17:51 rx

    Pull ups and the run were hell but this was a good workout. Nice work everyone 🙂

  2. Southpaw

    23:06 (40, negatives).

    It was a lot slower & certainly harder to do pullups this way instead of with the band, but I sure did like it better. I want do it this way from now on.

    Great job today 0530s! Awesome class Coach Grace, thanks!

    Safe travels to Austin!! Stay warm.

  3. SM

    23:26

    (15 strict, 40 negative, 44# KB)

    I did 2 strict pull ups rounds 10-6, and 1 rounds 5-1, totaling 15 stirct pull ups. I don’t think I annotated this right on the board this morning. I want to properly keep track of my strict pull up progress so noting here.

    Thanks Jason for running with me and pushing my pace on the last run.

  4. carahinojosa

    18:56 (40#, negatives–kipping)
    Nice having G wod with the 9:30 crew!

  5. Katie Swan

    18:27 (53#, neg pu)

    Great job 830. Fun wu with Toe!
    Thanks Coach Arnold for a fun morning!

  6. andi

    19:36 (53# neg p/u)

    Good times nooners, nice meeting Vicki!!