Wednesday, November 3, 2010

Free Spirit



5 rounds of:
2-position clean
(hang to power)
2 reps + 15 second row sprint, damper=8-10
2 mins rest

4 rounds for reps:
30 seconds Burpees
30 seconds rest

28 comments:

  1. For those of you interested in grass fed beef, pastured pork or pastured chicken check out the two following farms, each less than am hour away. I've bought from both and they are really good people with a passion for what they do. If you ever wanna go down in a group I'm definitely game to join you for a field trip!

    http://www.sandcreekfarm.net/
    http://yonderwayfarm.com/

    Both places will let you buy by the pound so you don't need to buy half a cow!

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  2. 70# 2 position cleans

    Burpees: 9,7,6,7 (plus the 15 in warm up and the 9 I did for being late)

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  3. kercho that sounds awesome. field trip soon?

    also how do prices stack up compared to similar quality in the store from your experiences?

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  4. Josh/Kercho - Nice! I'm down for a field trip.

    2 position cleans: 75,75,85,85,85#
    Burpees: 13,15,13,9

    Hey anyone want to seriously do the Whole30 with me? Marcos recommended I team up with a serious buddy so we can be accountable for each other. Anyone?

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  5. Josh-thanks for sharing the website, I'm down for a field trip.

    2 position cleans:135# (I can’t remember my times)
    Burpees: 13, 15, 14, 15 (5am crew killed the burpee workout)

    Glenda-If someone doesn’t step up let me know and I will be your buddy. After yesterday’s meeting I am motivated to do the Whole30 again.

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  6. 2 position cleans: 75#
    Burpees: 12, 11, 10, 10

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  7. **SAVE THE DATE**** NOVEMBER 20TH ****
    As some of you may know Caroline Wolf is leaving us...This is her last month with College Station Cross Fit.. Caroline we will miss you dearly... We are going to have a going away celebration on Saturday November 20th. More information will be given next week for place and time... I hope everyone can make plans to attend. THANK YOU!

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  8. Nice Josh! I'm down for a field trip, Sunday Funday??

    2-position clean: 115# 42',41',29',29',29'
    (I got it together after round 2!
    Burpees: 12,11,11,10

    Glenda- woo hoo!! You're going to love your results!! Check my blog for a little story on how it has helped my injury...

    http://www.caroline-wolf.blogspot.com/

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  9. Well I've never bought from the store bc our heb in Bryan doesn't sell it and I've honestly never been to village foods. If you're willin to eat okay cuts (skirt, round, center, etc.) it's actually not terriblly priced, though the eggs are expensive, and raw milk at $12/gallon is ridiculous, but oh so tasty, though apparently off limits after last night! Watch out for insulin response!

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  10. YAAAY...a party to celebrate my completion of Whole30 and my departure!! haha
    Bittersweet!! I've had a blast at CSCF and will no doubt miss everyone!!!

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  11. I just said no to a cupcake and sugar-free koolaid due to my new fear of Insulin Response.

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  12. Daren,
    They sell grass fed at the CS HEB. I just got a couple of 1/2 lb packs and I thought they were at $7 a piece or so.

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  13. 2 position cleans: 85#
    Burpees: 12,11,10,10

    What is this nutrition seminar you all speak of??

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  14. Amie...you missed a VERY informative nutrition lesson last night! We got an email. :)

    Way to go, Glenda. You're inspiring me as I sit here and drink my aspartame infested Diet Coke (not starting til Monday).

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  15. Hey guys just an FYI dont start the Whole30 unless you know you can committ 100% to the 30 days without cheating. If you start soon you will have to deal with temptations from tailgating and Thanksgiving and apparently Carolines party. It is hard to be around these things and still say NO! Just keep that in mind.

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  16. 2 position cleans: 95#
    Burpees: didn't count but it was around 10

    Sorry Caroline, we will be in Vegas! You will be missed dearly and come visit me at Bodega Coast before you head to the big W-A-C-O.

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  17. This whole eating plan is crazy, Ive felt so stinking full all day, and I skipped the morning snack. On the plus side I didn't have my post lunch time 2:30 sugar crash today. Maybe Daren knows what he's talking about...

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  18. Michelle you know that fake sugar is the worst! haha...enjoy it while you still have time to!
    Are you really starting Monday??? That's awesome!! Feel free to ask me any questions what-so-ever anytime!! Glad to help anyone out!!

    Amy- GET IT TOGETHER!!!

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  19. cleans: 75#
    burpees: 13, 10, 11, 11

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  20. Michelle are you for sure starting on Monday? I haven't started yet...it's just the IR Fear kicking in. ;)

    Amy - I think you have a really great point. I need to clean out my kitchen and really plan for this.

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  21. Glenda! If you still need a buddy let me know! I started today!

    Cleans: 95#
    Burpees: 12,10,10,10

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  22. Glenda, Caroline..Yes, starting Monday. Have to do some major shopping and have my last tailgating hoo-rah on Saturday.

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  23. I'm gonna have a soft start on my own for the next month or so, I'll probably officially start after X-mas, so if there are any hold outs I'll be able to keep you accountable at that point!

    2 Position Clean: 185#
    Burpees: 11, 12, 12, 12

    Also Caroline I the times I've been to either farm have been weeknights and I called ahead. BUT, if you order from yonderway farm at least, there is a monthly dropoff here in College Station, so you order ahead (I believe pay by check when you get your meat, I wanna say they meet at a flooring store south of town) and they drop it off on once a month here.

    I talked with the owner and he said he did a talk on grass-fed been vs. regular down at CrossFit katy, and they are his biggest customers, I figured we could share some love as a gym as well if people really wanna get on board with getting large amounts of meat to fill the deep freeze! And if you've never had grass-fed beef you are in for a treat!

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  24. Cleans: 145#, 155#, 165# -
    Burpees: 15, 14, 14, 15

    Speaking of Whole30, check out this awesome recipe. I made some this week and they're delicious*.

    http://whole9life.com/2010/10/stm-pwo-sweet-potato/

    *Disclaimer: may cause you to eat 20 servings of sweet potatoes at a time.

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  25. Cleans: 65#
    Burpees: 8,7,6,7

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  26. Cleans: 155, then 175x4 sets
    Burpees: 13, 10, 9, 11. That was rough, no lie. And hello all, I'm new around here but super excited to be a part of this!

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