Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups
"Be not afraid of growing slowly, be afraid only of standing still."
-Chinese proverb
Results (AM Session):
Shannon 11:24 - 10lb MB - 21 pull, dip/round - 3 rounds
Lori 11:24 - 10lb MB - 21 pull, dip/round - 3 rounds
Corey 42:54 - 28 pull, dip/round
Sean M. 43:36 - 28 pull, dip/round - 20lb vest
Chris G. 26:21 - 21 pull, dip/round - 2 rounds - working on full movement
Brady 40:42 - 28 pull, dip/round
Nadine 40:30 - 14lb MB - 28 pull, dip/round
Ellen 17:24 - 10lb MB - 21 pull, dip/round - 3 rounds
Jon L. 10:35 - 1 round
Vicki 29:01 - 10lb MB - 28 pull, dip/round
Jill 32:34 - 10lb MB - 28 pull, dip/round
Jim R. 39:12 - 28 pull, dip/round
Mary 32:06 - 14lb MB - 28 pull, dip/round
Therese 30:57 - 14lb MB - 28 pull, dip/round
J. Marcis 21:56 - As Rx'd - 20lb vest
Workout - 21-15-9 - for time:
KB swings, 12kg,
KB sumo deadlift high pull, 12kg
Tiny 5:54
Jennifer 4:57
Workout - 21-18-15-12-9-6-3 - for time:
KB swings, 16kg
KB sumo deadlift high pull, 16kg
Chris G. 6:13
Results (PM Session):
Ben 26:41 - 28 pull, dip/round
Cal 32:44 - 28 pull, dip/round
Matt 20:35 - 21 pull, dip/round
Wally 33:52 - 28 pull, dip/round
T.J. 22:54 - 28 pull, dip/round
Greg 29:52 - 28 pull, dip/round
Denise 31:31 - 14lb MB - 28 pull, dip/round
Dwight 23:10 - 28 pull, dip/round
Wes 23:46 - 28 pull, dip/round
Makoto 42:24 - as Rx'd
Michelle 42:16 - 28 pull, dip/round
Mike L. 25:38 - 28 pull, dip/round
Dave R. 38:52 - as Rx'd - 20lb vest
Newman 31:55 - 28 pull, dip/round
BC 26:09 - 28 pull, dip/round
Peyton 26:20 - 21 pull, dip/round
Joe F. 41:11 - 28 pull, dip/round
Karen 34:07 - 14lb MB - 28 pull, dip/round
Jimmy D. 29:25 - 28 pull, dip/round
Joe G. 42:18 - 28 pull, dip/round
Adam B. 40:06 - 28 pull, dip/round
Jon F. 36:39 - 28 pull, dip/round
Dan T. 40:11 - 28 pull, dip/round - 12lb vest
Adam W. 22:05 - 28 pull, dip/round - 2 rounds
Kris K. 20:12 - 28 pull, dip/round
Kevin 27:16 - 28 pull, dip/round - 3 rounds
Kristen 19:06 - 28 pull, dip/round - 3 rounds
John K. 44:27 - 28 pull, dip/round
Steve B. 23:00 - as Rx'd
Workout - 3 rounds for time:
400 meter row
21 KB swings
Pat 9:06, 16kg
Bielek 9:12, 16kg
Dave F. 12:16, 12kg
Kyle 9:07, 16kg
Kim 12:25, 12kg
Jen R. 9:57, 16kg
Jen R. - 10 Kipping Pull-ups - double-click to play
On the road
Annie - 21:44
Looks like a fun Wednesday workout at Windy!
Posted by: Damon | April 23, 2008 at 08:35 AM
nice work on them pull-ups, Jen R. you were flying on those, keep it up!
Posted by: sean m. | April 23, 2008 at 11:12 AM
Impressive Pull-ups Jen!!
Justin- Solid workout today...happy I made it through.
Posted by: Corey | April 23, 2008 at 11:23 AM
damn justin! way to kill them muscle-ups with the vest on.. nice work!
Posted by: sean m. | April 23, 2008 at 11:34 AM
Thanks guys!
Posted by: Jen R | April 23, 2008 at 11:40 AM
First, great job Jen! I know I'm not the first to say it but you're badass. Second. Marcis, what the f? You know I look at the workouts first thing in the morning before I get outta bed. You know I wait for the a.m. results and get them the minute they come out. How about you not post until the p.m.? As rx'd with a 20lb vest? You're taunting me and you know it. I was dreading this like the dentist already and now I have to do it with a vest. It's eating me up. That's bush. You know exactly what your doing. Thanks.
On a side note.... Unbelievable job. Ridiculous actually.
Posted by: Dave R. | April 23, 2008 at 01:16 PM
5 rounds
15lb wall ball 25
21 pullups 21 bar dips
28:15
Posted by: kent | April 23, 2008 at 01:34 PM
What an awesome looking kip!
I cant wait to get in there and work on some MU's...If this day goes any slower I'm going to have to practice my HSPU's right here in the office
Posted by: Steve B. | April 23, 2008 at 01:40 PM
Justin, thanks for making me do the workout today with a vest and being supportive while I labored through it (for almost 40 minutes?!?). Don't get me wrong, that stunt you pulled this morning was still bush, but I appreciate it. This is clearly a Cal moment, but you made me better today. I needed it. I wasn't sure if I could do it without a vest and you forced me to test myself with it. Thanks man. Also gotta give a shout to Makoto for helping drag me through while at the same time busting through his own. Thanks.
Posted by: Dave R. | April 23, 2008 at 07:02 PM
Thanks Dave. Cal moment coming... Ok, here it is... You make all of us push ourselves harder pretty much every day - so I was happy to return the favor. Great day/night at Windy City CrossFit. Dave, you and Makoto rocked it on the muscle-ups! And...I just want to give a shout-out to Steve B. for his performance tonight. Last time we did 30 MUs for time, he was right around 30 minutes - tonight he did the whole workout in 23:00 minutes. Very impressive - but now we gotta get you a vest Steve!
Posted by: Justin | April 23, 2008 at 08:47 PM
Jen...Killer Kips, way to go. They looked perfect.
And yes, Dave (Reggie), this workout was tailor made for one of my posts. Full props to you and Justin for making an already ass-kicking workout a lot harder. You guys keep carrying the torch for the rest of us and we'll all get better. Justin, while I cursed you this morning regarding this WOD, I'm totally psyched that you threw down the gauntlet. This was a signature workout where we all proved to ourselves that we could go beyond our "limits." It's days like today that make CrossFit great. So thanks.
Also, you'll never see me in a weighted vest...can't go skins. Do they make weighted shorts??
Posted by: Cal | April 23, 2008 at 08:54 PM
I was in a hurry today, so I did Grace instead; 6:40, 3:08 better than my last time.
Cal, you can get some of those great circa-1980 ankle weights. :)
And, seriously, great work Dave and Justin doing the workout with the 20lb vests, and Dan with the 12lb vest. Very impressive.
Still pissed I can't do a muscle up.
Posted by: Nick | April 23, 2008 at 10:47 PM
Good to see the list of Crossfitters growing . . . I'm a little jealous that I'm missing some workouts . . . Justin, way to make my hubby sweat a little bit :) Remember, no matter how many days he beats you, you always have the trump card with muscle ups.
My teammates are hearing all about Crossfit - seems like we may have a couple of future Crossfitters here in Lincoln. NE.
Just thought I would add in my own little two cents - the posts were all so long and Cal-ish I just needed to get in on the action . . . .but unfortunately, I don't have any profound or sentimental thoughts to post . . . :)
Posted by: Lauren | April 23, 2008 at 11:59 PM
Total shout out goes to Steve on his performance last night. 23 minutes?! What a champ!
Posted by: Kris Kaz | April 24, 2008 at 07:16 AM