THANK YOU!
Thank you to everyone who came out to support the Williams family and the McCrae James Williams Foundation on Saturday. We exceeded all expectations in terms of participation and fundraising. We had approximately 160 unique donors, raising nearly $15,000 for McCrae’s foundation which will continue to raise awareness of Good Samaritan policies across college campuses as well as warn against the dangers of Jansporting (aka backbacking, turtling or drunkpacking).
We are truly humbled by everyone’s generosity, support and love for the Williams family.
WOD
“Pillow Fight”
AMRAP 20
10 Chest to Bar Pull Ups
15 Box Jumps (30/24)
20 Pistols
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
6 min for distance, rest 3
5 min for distance, rest 2.5
4 min for distance, rest 2
3 min for distance, rest 1.5
2 min for distance, rest 1
3 + 18 – green and red band KPU and assisted pistols, mostly step ups (since I decided that standing there looking at a box and thinking about jumping isn’t actually a work out 🙁
4+4, CTB mostly in sets of 2 and 3; pistols to ball
(Last year 3+32 KPU, 20”, 10 pistols)
4+8 24” jumps, 35# goblet squat, RR. Slooooow jumps.
5+ 25, r band KPUs, 20″ stepups, goblet squat 35# ( last time 8 rounds, 5 PUs bl band, 16″ jumps, ASs)
4+30
Pistols holding pole for dear life Flashdance style
El Guapo
5+3 KPU/CTB (about every 3rd was an actual CTB) pistols on rig
5 rounds (minus 14 shallow pistols) BB PUs, 20″ BJs, 10# plate shallow pistols. Last time 20:53 — 5 rounds RBBB PUs, 20″ BJs, RBBB assisted pistols. That’s progress.
5+8, CTB singles, 20″ jumps, pistols using the rig. Nice to jump again.
Yay !!!!
5+2 20 goblet squats @ 35# instead of pistols, all jumps
4+41 Kipping Pull ups/30″ box jumps – all jumps/ rig assited pistols
Last time 4+25 w/ring rows/30″/band assist pistol
So thrilled to hear how many people participated this weekend and the amount of money raised in honor of McCrae!
B, I will always remember that box jump we shared hand in hand. So special.
Haha. It was a tender moment!
4+33, pistols on 10# plate
Pistols took what felt like forever, especially my left side (so much weaker than my right)
5+26 Rx. 16 rep improvement from last time. I’ll take it!
5+35. Mix of strict and kipping PU- started blue and purple band, ended with blue and red bands. 24in box all jumps. Blue band pistols.
5+27Rx
6 rounds
R+G band PUs
Pistols to bench
4+18. 5# plate for pistols.
5+1 – Assisted Pistols
5 + 29 (Pistols on left leg, then a feet together air squat for right side. 10 pistols on L, 10 feet together AS)
Improvement from last time. I think this was the start of my right knee issues.
Last time – 5+16 (2 RX, 3+16 w/ feet together air squats).
5+4- KPU
4+32 – pistols and box jumps as prescribed. Ring rows for pull-ups – no hanging today. Pistols were extra special today after all the lunges in RNG.
5+39 rx. 5 short of last time but w/RNG on the legs, this was a victory today.
5+26rx
4 slow modified rounds – best part of recovering from illness is slowing the movements down – 24” single leg step ups, ring rows, and for the first time, something resembling a piston without aid. Wasn’t quite to parallel but I got the feel for it.
Barbell Club: 8 sets 3 Front Squats + 1 Jerk 95#, 6 sets 20 ea arm 20# DB Row
6+19 step ups, 53# goblet squats
(For me: taking care of bally right knee. Squats very careful to keep feet parallel)
5+6,kpu, 35# goblet squats
5+43 rig assist pistols
6+22 Rx
5+12 Rx (2 more than last time)