Banded box back squat 12×2 (~50% 1RM on bar, ~30% band tension)
Then
Complete for time:
- 40-30-20-10 air squats
- Broad jump 6 mats and bear crawl back after each set
Community Notes: Happy Birthday Chris Chamberlain!
Other Notes: Check out Nikki on the CrossFit main page WOD Demo today!
This Post Has 33 Comments
Happy Birthday Chamberlain!!! Hope you have a great day!!!
Nice job Nikki!! You made that WOD look easy : )
CHAMBERLAIN!!! Happy Birthday! 🙂
Nik- awesome video, you did great!!
Happy Birthday Chris! Maybe we’ll do MUs instead of Burpees (haha).
Awesome video Nikki!
Happy birthday Chris…..and nice job Nikki…that was awesome.
happy birthday CHAMMBBBERLAIN!!
Nikki, loved the wod demo! that workout is savage
Great video! It’s so cool to see people you know, famous!
Chris! Happy birthday! Enjoy some hop stoopid! … After the paleo challenge of course.
Hey Mark you and Craig are famous too since as of today your photo is still CFHQ’s cover photo on facebook.
I’ve been thinking about Hop Stoopid and wings all week. Not to mention the beer left in my fridge.
Happy Birthday, Chris! I’m with Sabol on the MUs in place of burpees for bday action.
Happy Birthday Chamberlain!!!!!!
Intense workout Nikki and an amazing job as always!
Nice Job Nikki, it was cool seeing that video on the main page.
And thanks for all the Birthday wishes. And Mike and Kev, after the Cleans and Muscle ups tonight, my elbows and shoulders are fried. I’m getting to old for Birthday Muscle ups.
Happy birthday Chris! Hope it’s a good one 🙂
Awesome video Nikki!
A few people had asked today about the gluten-free beer I’ve sampled over the last week. Level 1 people will be happy to know that not all of them are horrible.
Here are the few I’ve sampled:
New Planet Off the Grid Pale Ale – Really good. Better than some normal pale ales.
Anheuser-Busch Redbridge – Not bad, but lacking flavor. Its pretty cheap too.
New Planet Tread Lightly Ale – Not good. Taste sort of like a beer-juice hybrid.
Green’s Tripel Blonde Ale – Not good and very expensive ($7 for 1 16oz bottle).
Here is the list I found online that was helpful:
http://www.pastemagazine.com/blogs/lists/2012/03/the-best-and-worst-gluten-free-beers.html
Happy Birthday Chris.
Nikki, that video was awesome.
Happy Birthday Chamberlain!!!!!!!!!! Hopefully you got to have a little something sweet, but still considered a paleo treat!!!
Nik – that video was sick! Awesome job, when was that? You looked so bad a$$
Happy Birthday Chris! Nice job on the power cleans today! Good on the 88lb kettlebell swings too!
Happy Birthday, Chamberlain!!!
Happy birthday Chamberlain!
Happy birthday Chris!! And great video Nikki!! That’s awesome.
Wow Nikki! You are amazing. Who’s that other guy on that video? Does John know about this? Happy Bday Chris.
Nikki, so awesome that a famous athlete like you is our coach! I’m with MJ on this, you do look bad a$$!!! Happy birthday, Chris, Hope you get something sweet today. To satisfy my sweet tooth (and make me nicer), my daughter made me this Paleo Key Lime Pie that’s pretty good. http://stevepaleo.blogspot.com/2010/03/kick-paleo-key-lime-pie.html.
Freakin awesome video, Nikki!!! Someday, I hope to be in the same bad a$$ level as you!!!;)
6:15 Results:
Jenn 125, 2xMF, 3:06 Rx
Gunter 95, MM, 3:26 Rx
Emily 43, MF, 5:48 (16″ box, 1/2 lunge/bear crawl
are we turning in the food log today??
You can turn in the log any day this week. It’s a little less than 1 week into the challenge, but even with only 5 days we can get a good idea of whether or not you’re on track. So, feel free to turn it in anytime now through Friday.
Oh. I started last Tuesday. Whoops. Okay I’ll email tomorrow!
happy birthday, chris! i’ve really enjoyed getting to know you and watching your progress in the gym.
4:30
Birthday Boy 165 P, 4:28 depth
Natalie 95 mf, 6:40 Rx
Korba 135 mm, 4:13 Rx
Nikki 115 mm, 3:05 Rx
Matt C 165 P, 4:21 depth
T 125 2xmf, 5:03 depth
Linds 95 mm, 3:47 Rx
Brendan 115 mm, 4:16 Rx
Jess V 75 mm, 3:57 Rx
5:30
John W 155 P, 3:18 Rx
Kev 155 P, 4:49 Rx
Nick 95 mm, 3:18 some depth
Jimbo 135 mm+mf, 3:44 Rx
Killa 125 2xmf, 3:39 Rx
Laurie 95 mf, 4:36 Rx
Sarge 125 mm, 4:53 (skipping)
Jerry 95 mm, 5:48 depth
6:30
Sabol 205 P+mf, 2:57 Rx
Scott 135 P, 6:07 Rx
Mark F 95 mm, 4:30 Rx
Buzz 115 mm+mf, 3:30 Rx
Happy birthday Chamberlain! For the record we did finish all your birthday burpees… 12 per class 🙂 Thanks everyone for the shout outs about the WOD demo. It was an honor to get to do it, especially for a hero WOD on 9/11!
Thanks everyone for all the birthday wishes. I was happy to share my birthday Burpees with multiple classes. Your welcome! 🙂
Had to drop my car off to get inspected Monday eve after work so I just went to the high school and did heavy back and front squats…so couldn’t make it in today. Went to high school and did a 4min tabata of DL and 4min hand release push ups.
I’ll be there tomorrow with an inspected car!
Hell yea, Nik.