Feb 14 2012
We had a ton of PRs on Cindy yesterday! Scott, Seth and Jeni all PR’d by almost 4 full rounds! Bryan and Jerry picked up close to 3 rounds on their previous scores. Jeramy, Nate, and Ryan each added a round. Mary Ellen and Melissa set PRs. And Amy, Jon and Drew all did Cindy rx.d for the first time!
Lots of other people took the low rep scheme on the pull ups as an opportunity to WOD with a lighter band helping them to steadily move closer to full rx.d pull ups!
Finally, MTM CrossFit PR’d yesterday with the highest number of people ever on the board (37) and we passed 50 total members! All around an impressive numbers day.
8 Min AMRAP
5 Deadlifts (165/115)
7 Lateral Burpees over the Bar
9 Box Jumps (24/20 Games Standard)
4 Min AMRAP
Heaviest Ground to Overhead Possible
Today we’ll be tackling the first 2 WODs from this past weekends Big G/ALS Fundrasing event held at CrossFit Legacy. You’ll do the first 8 Min AMRAP then move directly into the Ground to Overhead. The whole WOD will be 12 min of work. Scores (the competition was Women only).
This morning Beth brought in some Paleo Crunch. There are recepies on the board or:
½ cup raw pumpkin seeds
½ cup raw sunflower seeds
1 cup almond meal
1 cup shredded unsweetened coconut
2 cups slices or chopped raw almonds
½ cup raw honey
2 tsp vanilla
Mix all ingredients together. If the honey is too solid to mix, warm is slowly in a sauce pan to liquefy. Spread all ingredients on a parchment lined cookie sheet, pressing down as you spread. Bake for 25 minutes at 375 degrees. Remove from oven, stir, and make an additional 5 minutes. Let cool before cutting into squares.