Drank Kool-Aid: February 09
Fave WOD: Bear and Murph
Fave Movement: rope climb, deadlifts, backsquats, butterfly kips (I asked for ONE fave, Avelyne!
)Least Fave WOD: Marcus’ 5 lunges/10 squats for 400m!!!
Least Fave Movement: Wallball…sooo NOT for short folk
DL: 205#
Box Jump: 38″
BS: 155#
CF Goals:Obtaining Level 1 in Sept, improving on oly lifts, getting my muscle-up, make CF Games 2010
Avelyne found herself at CFSB when she came to participate in the Breast Cancer Fundraiser back in February of this year. She came in with a perfect Olympic squat and a deep desire to crush WODs. Since guzzling the Kool-Aid, she has made sick gains in all areas from strength to met-con. Every day post WOD, she attacks her latest CrossFit goal, achieving her HSPU, butterfly kips in just a few days.
When not CrossFitting, Avelyne can be found with her good friend Jack, taking impromptu road trips up and down the coast, and doing really thoughtful things for her CFSB family (like making custom T-shirts for Simon and Scott’s Total-Off!). She also volunteers her time to work with the Harbor Youth Challenge, and has become quite attached as well to the kids there. Come cheer her on in the 2010 Games in Aromas!
In her honor, we’ll be doing the Bear Complex for her birthday.
WOD 08.10.09
Bear
5 sets of the following complex:
7 reps:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Rest as needed between sets. Touch and go on floor only. No resting on floor during set. Penalty for a foul is re-starting the entire set over. Thrusters are ok after the squats, but you must complete the power clean before beginning the front squat. Post loads to comments.
Perfect rest day for me! I played three days of volleyball and now it feels like my knee and elbow are about to explode. See you all tomorrow! Happy Birthday Avelyne!
Wow, a 38 foot box jump! That must be a world record, not to mention the largest box ever. Happy Birthday Avelyne!
Looks like Ruth or Avelyne get to pick John’s Bear weight tonight!
It should be noted that the complex is for power cleans and push presses, NOT split cleans and split jerks. Be advised that failure to keep proper form is as much a foul as dropping the bar, so choose your weights wisely.
Happy Birthday Avelyne
Ok did someone change that to 38″ from 38′. I swear it was 38′ earlier.
Happy birthday, Avelyne! Can’t wait to hear your Vegas stories. Hope your weekend was a blast!
this was gay, thanks for having a birthday avelyne.
75-85-95-105-115(f)-95#
happy birthday avelyne!!
thanks for the birthday wishes everyone! vegas was insane! hope everyone enjoys Bear! I know I’ll be hurting through this later today due to overconsumption!
Happy birthday Avelyne! It’s hard to believe you’ve only been at it for just 6 months. Your hard work and determination sets the bar higher for the rest of us.
H B Avelyn(e)!!
Hope you had a wonderful birthday Avelyne! I promise to make up bear once I’m back in the game!
happy birthday avelyne!
Bear: 95-105-115-125-135
WOD: 45-55-65-75-85F (5 reps)
Happy B-day Avelyne!
WOD: 75-95-100-105-95 Shoulder started to hurt so dropped down. What a bear of a workout
Happy Birthday Aveski!
I didnt do bear, but I did do an 8km forrest run ala crossfit games, It took an hour and a bit and I almost died 5 times, but it was worth it when we hit the top of the ridge and got a sweet view of auckland.
Happy birthday Avelyne!
75-95-105-115-125
75-95-105-115-115
more mentally challenging than anything but still fun. Awesome efforts by all today
75-85-95-105-115
thanks again everyone! last round was a killer…had to mentally prepare myself for it! woo hoo 20lbs heavier than last time!
65-75-85-95-100
it WAS a killer! Glad you had a great birthday, Avelyne!
75-85-95-105-115 (F@6reps)
Hope you had an excellent birthday Avelyne! Did 135# for each set. Nice choice of a WOD!
85-95-100-105-115
Your HOT Avelyne!
Avelyne, I think you’re ready to move up to the Bear’s big brother. CFNYC calls this one “The Beast”: