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Thursday 2.04.10

Buy In:  Partner Neck Work- 5 reps each direction. 20 total reps using the bench.  Berube just wing it and throw something fun at them (not a joke- nothing to do with massage.  you will receive instruction on this once you're in the house.  Use Wabango to let us know you're coming).

Deadlift

1x5@ 55% 1RM

1x5@ 65% 1RM

1x Max Reps @ 75%1RM

then:

5 Rounds for time

10 KB Presses/ Jerks 5 Reps/side

15 Weighted Bridges (no pad, only got one, sorry guess its htfu time) [155/ 95]

20 Double Unders or 100 singles your choice.

Have I mentioned Wabango yet?

 

 

 

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Reader Comments (51)

Say I sign up for tomorrow's noon CF session. Early the next morning, a friend hits me up for a ride to the airport, which conflicts with my noon class (hypothetical only) and I don't have access to a computer (for real) but can make the 1130 class. Am I SOL? Do I show up unannounced to the 1130 anyway and hope for the best?

Is there a limit to how many sign up for a specific time?

Thanks! Don't hate.
February 4, 2010 | Unregistered CommenterReba
People signing up for Wabango:

Once you start using Wabango you will see that it is really easy and you will see how much it will help them stay organized with the WOD's.

Here are a few things to remember when you sign up:

1) after you sign up you WILL NOT be able to immediately sign up for WODs. You will have to wait to get an email that says "getbuilt" accepted you. Then you can sign up for WODs like crazy.

2) I will check every registration manually myself to make sure everything worked and you are up and running. If there was a problem i will email you and help walk you through it. I will check this at least 3 times a day for the next few days. So if you have a problem you will get an email from me shortly.

3) If something weird happens like not being able to scroll down, that is because you are using internet explorer and it is terrible. use firefox if you can.

Dustin

email me with questions: dkane@wabango.com
February 4, 2010 | Unregistered CommenterDustin
9:50 ... good workout
February 4, 2010 | Unregistered CommenterDustin
Hey Boy. Did you happen to see today's sports headlines in the local paper?
In Texarcana, TX the Sports Section is on page 1 - what in the hell is the world coming to?
Junior, put the paper in the back of the car - or I'm gonna barbeque your ass in molasses...
Wabango's got nothin to do with it.
February 4, 2010 | Unregistered CommenterBuford T Justice
I am still awaiting the "getbuilt accepted you email" before it lets me book online, but I am in for 11:30 today.
February 4, 2010 | Unregistered CommenterFrancis
Mike -Do you need someone to cut your grass? Call me!
Katrina - Give me a call sometime today if you have some time. My cell phone number is 316-5547.
February 4, 2010 | Unregistered CommenterRobby
francis, check your spam folder. i approved your account yesterday. i added you to todays 11:30 wod. thanks!
February 4, 2010 | Registered CommenterMikeAlley and Katrina
Don't give my 4:30 slot up even though I'm probably going to roll in late. I'm just down for the metcon portion. I just like to cherry pick the metcons anyway. I read that lifting weights just makes you slow and inflexible. Don't hate.
February 4, 2010 | Unregistered CommenterRyan B
Dustin,

FireFox may be great for developers with all of the cool app extensions and java support. Unfortunately, most of today's corporate IT departments are Microsoft loyal. I have no choice but to use IE 6. I don't even have admin rights to my laptop. I get lots of java errors with Wabango but I am still able to use it. I will sign up for todays WOD now - thanks!
February 4, 2010 | Unregistered CommenterEricG
Dustin - BTW - It is my java install that is messed up - not digging on Wabango.
February 4, 2010 | Unregistered CommenterEricG
less talkie, more HTFUie
February 4, 2010 | Unregistered Commenterdickie
Be there for the 11:30 in case I didn't use wabango correctly
February 4, 2010 | Unregistered CommenterKristin
Get Built Mathematics Quiz:

If Katrina starts running a 5k, with a 20 lb weight vest, from the sodded area at the "New Box" at a 8:17/Mile pace and Mike starts doing a Burpee, Deadlift and Handstand Push-Up AMRAP at "Box 2.0" just 3 minutes past 11:30 (even though he scheduled his WOD for 11:30 am) at an ambient temperature of 43 degrees F with the wind blowing SSE at 3.5 MPH, a relative humidity of 58% and barometric pressure of 986 miilibars, at what time will they WABANGO?
February 4, 2010 | Unregistered CommenterGreg Glassman
Eric, use Firefox portable. No admin rights require. I think the site is portableapps.com.
February 4, 2010 | Unregistered CommenterLee C
Eric, visualize lower maintenance.
February 4, 2010 | Unregistered CommenterDick
HEY if there is any sod left over I want it! Oh and I am shooting for the 530 WOD. Guess I wil try out this WHatbanging thing I signed on to...
February 4, 2010 | Unregistered CommenterD. Pat
siding with eric on this one. some people (most of us with JOBS) can't use firefox on our computers. using firefox is a bandaid. it covers the wound but doesn't fix anything. we are being patient with the wabango crew and understand the difficulties of programming, so it's not a big deal to me that there are some glitches, but they are things that need to be fixed rather than using another browser. just my $0.02 as a process engineer that is constantly fighting bandaid mentality.
February 4, 2010 | Unregistered Commenterkatrina
Forcing a specific browser on an intranet application is terrible. Forcing it on an internet site is not an option. Forcing it on a paying client.....well, that's a great way to lose customers.

Don't hate.
February 4, 2010 | Unregistered CommenterBrian
I am REALLY looking forward to the 1130am WOD today. I signed up in 13 seconds (Firefox) and I am heading there now... don't want to miss ANYTHING!

Don't hate the player, hate the game.
February 4, 2010 | Unregistered CommenterTravis
did i mention that portable apps don't require admin rights and don't install any files on the computer in question? you can run it off a usb drive.

i realize it's a bandaid. but it works. aside from wabango requirements, it's good to know there is an option besides the antiquated IE 6 for those of us on corporate lockdown. portableapps.com just released the shiny new firefox 3.6 as a portable version. i highly recommend it.
February 4, 2010 | Unregistered CommenterLee C
Geeks.
February 4, 2010 | Unregistered CommenterRyan B
Hey Ryan, tell us about how you RDP home to circumvent company restrictions.
February 4, 2010 | Unregistered CommenterLee C
How are any of you folks, like paying bills, mortgages, and Crossfit fees? no one seems to have a job as suggested by Katrina. Or if they do, well, lets not go there.
Sometimes it's not clear if Becca is in school, either.
Just sayin.
February 4, 2010 | Unregistered CommenterJane
Although I am a Firefox person, In just used IE with Wabango. Took about 10 seconds and no problems. It was, however, IE8.
February 4, 2010 | Unregistered CommenterRichard
For a second there I thought I'd wandered onto systemsgeeksrus.com.

deadlifts
5x65
5x75
5x85

10:04
February 4, 2010 | Unregistered CommenterKristin
Internet Explorer 7 user (only at work)

230/275/315x9

WOD: 7:42 with 53# KB
February 4, 2010 | Unregistered Commentermarc
180# X 5
200# X 5
235# X 15 (too much rest)

METCON: Scaled to 44#KB and still played caboose bringing up the rear with a very dissapointing 12:20

Lee - I can try the portible app but I don't think my laptop can even see external drives. One day "snatch" was in the URL name for the blog and corporate security blocked the getbuilt site... :-)
February 4, 2010 | Unregistered CommenterEricG
wow. that's pretty intense.
February 4, 2010 | Unregistered CommenterLee C
230/275/315x21

WOD: 6:45 with 53# KB

Wabango?
February 4, 2010 | Unregistered CommenterPrecise
DLs : 190, 225, 260 (7)
10:53 on the metcon with the 53 lb KB and singles on the jump rope.
February 4, 2010 | Unregistered CommenterPoole
On moving day just put all the weight in the box on one bar and let Precise deadlift it into the truck....or walk it over to the new box.
February 4, 2010 | Unregistered CommenterPoole
Technically, this whole conversation is not a systems conversation at all. It's actually an argument about compliant web browsers. If this sounds like a riveting subject, please feel free to read this articles.

http://www.webdevout.net/firefox-myths

http://www.wisdump.com/web-programming/mozilla-forces-internet-explorer-into-standards-compliance-with-plugins/

If you even open these links, I'll lose respect for you.

Anyway, one of these days I'll be back in the box. If you get bored this weekend, Chattanooga's first rugby game of the season is happening. The weather is going to be terrible, the fields a mess, you have to go to Rossville, and it's a generally confusing game, but it's free. Here are directions:

1. From I-24 take exit # 180B south on Rossville Blvd.
2. Cross into Georgia and turn right onto McFarland Ave. at the Post Office
3. Continue on McFarland Ave. until you pass the fire hall/library (on left)
4. Cross RR tracks and turn right onto Maple Street
5. The field is two blocks on the right

The game starts at 1.
February 4, 2010 | Unregistered CommenterRed
For those of you who haven't had the chance to see Red run over the top of a few (not yet adult males) people I highly recommend it. Cherie and I went last year and had some fun. Be sure to get there early though as Red runs out of gas pretty quickly and can be found talking to the "ladies" half way through the second half.
February 4, 2010 | Unregistered CommenterTravis
I'd love to see the rugby match, but is it on Saturday or Sunday? My issue of Obscure Sports Quarterly doesn't say.
February 4, 2010 | Unregistered Commenterscott
First off- I love Jane. So stoked that she's started posting here.

Next- who the hell is Red? What about that Stephen Smith guy? Anyone remember the wisecracking Missourian, named Bryce? What about D.Pat, did some dog eat him?

And what about Precise? What in the hell sport supplement is he on? (hint- it ain't a fat burner)

And Carish and Carico met their daddy today. His name's Big Jon Lehman. He crucified the 5k rowing mark with a time of 17:35.6 All Erg Category Champs should be sharting themselves about now...
February 4, 2010 | Unregistered CommenterDick
He's on the juice or just got off it. Put an * next to that time.
February 4, 2010 | Unregistered CommenterConcept 2
The thirteenth part of the Battlecry photo mosaic is now unveiled along with new unlockable content! But I still can't get past level three in world of warcraft 2010. What gives?
February 4, 2010 | Unregistered Commentersnatch wizard
It's true. I'm good for about 2.3 minutes.
February 4, 2010 | Unregistered CommenterRed
The game is on Saturday.
February 4, 2010 | Unregistered CommenterRed
(hint-Dick is an A-HOLE)
February 4, 2010 | Unregistered CommenterPrecise
Ouch, just let me be big man.
February 4, 2010 | Unregistered CommenterConcept 2
Don't take it personally. We have lots of sensitive rowers at the box. If you weighed 150 then we would have another excuse. Impressive time by the way.
February 4, 2010 | Unregistered CommenterBig Man
CURRENT!
February 4, 2010 | Unregistered CommenterLee C
Deadlift 135/150/175 (stopped at 10)
WOD: 11:32 with 35# KB
February 4, 2010 | Unregistered CommenterFrancis
Me Too, Lee!!
February 4, 2010 | Unregistered CommenterCherie
100/120/140x22
WOD: 8:06 with 25#KB

Burpee challenge complete (did last 100 at 8:10) - holla!
February 4, 2010 | Unregistered CommenterEmily
CURRENT!!!!!!!!!!!!!
February 4, 2010 | Unregistered Commenterkatrina
100 days is over! Way to go to all who saw it thru! What's next? Who's up for a 100 day bodyweight ring row challenge?
February 4, 2010 | Unregistered Commentermike
Great job 100 day challengers! Be proud of yourselves for sticking w it! The 1st day of the 1st burpee challenge was my 1st day at get built. Has a special place in my heart. But I definitely did not miss the huge burpee deficits this time! Well done again and if I'm not the queen anymore I at least want to be a duchess or something!
February 4, 2010 | Unregistered CommenterMolly
Mike- the ring rows sounds like a terrible idea.
I'm in.
February 4, 2010 | Unregistered CommenterMolly

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