3.5.13 "Riding Dirty"

March 04, 2013

First day….


Rest of my Life…

Strength
EMOTM 10
1 Squat Snatch + 1 OHS
Add weight each set

Riding Dirty
10 RFT:
250m Row
5 OHS (135,95)
– from the ground, no racks

“The overhead squat is the ultimate core exercise, the heart of the snatch,
and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.”
-Greg Glassman

POSTING YOUR SCORE IS VERY IMPORTANT TO US. PLEASE BE PROUD AND POST ALL SCORES AND ALL COMMENTS ABOUT TODAY’S AND EVERYDAY’S WOD HERE

Comments

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  1. Jcurrin Reply

    Can anyone at CFB shoot me Amy’s work/contact info. My wife is looking to get a massage and I know a number of people in the Box have spoken highly of her…. Thx

    • TRex Reply

      See you Thursday morning Currin?

      • currin Reply

        I was going to shoot for tomorrow and Friday.. You???

        • TRex Reply

          Thursday Only to get Games WOD in…. Tapering for 1/2 marathon Sunday…

    • Caroline C. Reply

      Did you get her info? I have her phone # – send me an email and I’ll get back to you: Tromboneaphonics@gmail.com

  2. big joe Reply

    135# squat snatch OHS. 22:41 RX for Riding Dirty. Currin I have her information email me and I will get it to you. jsantos@decascranberry.com

  3. TRex Reply

    21:37 – 95#. Did most of the strength at 115#. I didn’t realize until after this workout, that my max is 115# for Squat Snatch. So I feel pretty good about this one! Rest Day tomorrow, Games WOD Thursday, and then rest up for 1/2 marathon on Sunday. I may come in and just get the blood flowing Friday, but taking it easy… Great 5:30am crew! Missing my train buddies first thing in the morning. …but at least I can see them on train while I’m eating my omelette and tell them about how great Crossfit is! They may join soon! Welcome them when they come… Their names are: Stacey, Rohit (Ro), Mark and James. ;o)

    • Adam Reply

      I have no idea who those folks are…especially Mark.

  4. Adam Reply

    Strength: 115, 135, 135, 145, 145, 150, 155, 155, 160 (PR), missed on 165 (couldn’t get the snatch).

    WOD: 21:35 RX

    Great workout. 5:30 AM never disappoints. Where’s Mark been? Is he on the T-Rex membership plan?

  5. Mark Reply

    I’m living the TRex lifestyle today. Hit spin at lunch. Couldn’t quite pull the trigger on his Zumba Fusion class….

    • Adam Reply

      I’ve been cracking up every time I think of this post. I had assumed his marathon was a road race.

  6. Andrea :) Reply

    Strength – worked up to 80# PR

    Riding Dirty 18:29 (200m run, 65#)

  7. Kristin Reply

    Strength up to 75#
    Riding dirty 18:25 (65#)

  8. CC Engine Reply

    missed strength, babysitting The Jack!
    RD: 27:27 -sharing rower time. Only waited bit first half. At end no problem with waiting. 45# OHS
    Great big 630 pm crew!

  9. CC Engine Reply

    So great working out with the other peeps!! It always makes me do more than I would if I were working out alone!! Love the adrenaline rush when the clock & music start too! AND as someone said on the CFD FB Group: Where else can you go that everyone is cheering you on, and you are in last place!!!!! 🙂

  10. Sara R Reply

    Strength up to 70#
    Riding Dirty – somewhere around 29:09. Started the first few rounds at 65# then down to 55#. Had to switch off a broken plate somewhere in there too. Thanks to my awesome 6:30pm cheering squad getting me through the end!!

  11. little sexy Reply

    STRENGTH UP TO #25. YUP, SHOULD HAVE GONE HIGHER…I WAS WEAK ON MY SQUAT. RIDING DIRTY @#35. TIME 24:05. THANKS TO WAITING 6:30 GROUP FOR GETTING ME THRU LAST 2 ROUNDS.

  12. Peter Cipolletti Reply

    Team RAC:
    250m Row, or 20 Cal stairs. (we only have one rower)

    Andy: 21:27 RX
    Paul: 22:45 (95lbs)
    Tim: 24:10 (115 Goblet Squats(shoulder Injury)
    Pete: 26:00 (3x 115 Snatches and 5 135lb front squats every round(shoulder/wrist Injuries)

    We are falling apart!

  13. Tricia Reply

    19:45 with the run instead of rowing. 55# on the bar.

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