Tuesday, January 8

VTC LeaderBoard Update as of Monday, 8:30pm:

Wow gang we are moving this year! Open water on Team Canada. Ty Smith pushed us past the 2 million meter mark 2 hours ago. Gazdak climbs up the leaderboard fast now and Silverback reappears in the Top 10. Two ladies, Emma and Marian holding in the Top 10 with Nisha and Celina coming up fast from behind. Mike Richard from Canada is a sandbagging suspect. Emborg is rowing as I type so not sure if his total is real-time. Everyone’s asking, who’s Wiebke?

1. Wiebke @ 137,000
2. Emborg @ 135,700
3. McDade @ 107,906
4. Smith @ 101,763
5. Abbick @ 91,232
6. Gazdak @ 85,902
7. Pogrebinsky @ 72,000
8. Silverback @ 67,855
9. Willett @ 67,126
10. Fuerst @ 58,568

WOD

For time:

• 25 Deadlifts @ 125/185
• 500m Row
• 25 Overhead Squats @ 65/95
• 500m Row
• 25 Thrusters @ 65/95
• 500m Row
• 25 Burpees
• 500m Row
• 25 Ring Rows
• 500m Row
• 25 Box Jumps @ 20″/24″
• 500m Row
• 25 Dumbbell Squat Cleans @ 20’s/35’s

VTC Update: I’m having trouble logging onto the C2 site tonight so haven’t been able to update results. Silverback told me we passed Team Canada today! That’s a sign we’re cruising this year…  Nice work everyone!

WOD

A. Every 2:30 for 6 ascending sets:

• Back Squats as 5-5-3-3-2-2

B. As many rounds as possible in 20 minutes of:

• 3 Strict Pull-ups
• 6 Toes-to-Bar
• 9 Pushups
• 12 Air Squats

VTC LeaderBoard Update as of Saturday, 5:17pm:

1. Wiebke @ 81,000
2. Emborg @ 80,560
3. McDade @ 66,906
4. Abbick @ 64,420
5. Smith @ 61,379
6. Gazdak @ 48,074
7. Willett @ 45,438
8. Richard @ 40,473
9. Pogrebinsky @ 40,004
10. Fuerst @ 33,189

WOD

5 Rounds of:

• 12 High Hang Muscle Snatch @ 55/75
• 400m Row
• 12 High Hang Muscle Clean & Press @ 55/75
• 400m Row
• 12 Dips
• 400m Row
• 12 Front Squats @ 55/75

VTC LeaderBoard Update as of Friday, 7:30pm:

1. Emborg @ 80,560
2. Wiebke @ 59,000
3. Smith @ 46,094
4. Abbick @ 44,802
5. McDade @ 41,980
6. Gazdak @ 32,806
7. Willett @ 32,641
8. Richard @ 32,457
9. Silverback @ 30,921
10. Laverty @ 30,010

Partner WOD

As many rounds as possible in 30 minutes of:

• 120 Synchronized Overhead Squats @ 55/75
• 120 Synchronized Burpees
• 120 Row Calories

Each partner must do half the volume every round. Only one person at a time can work on the Row Calories.

VTC LeaderBoard Update as of Thursday, 5pm:

1. Emborg @ 55,187
2. Wiebke @ 39,000
3. McDade @ 36,980
4. Abbick @ 30,089
5. Silverback @ 27,861
6. Smith @ 27,080
7. Gazdak @ 20,719
8. Richard @ 20,634
9. Willett @ 20,600
10. Laverty @ 20,000

WOD

A. Every minute on minute for 10 minutes:

• 1,2, or 3 Strict Handstand Push-ups

B. For time:

• 500m Row
• 21 Push Press @ 85/115
• 500m Row
• 18 Push Press @ 85/115
• 500m Row
• 15 Push Press @ 85/115
• 500m Row
• 12 Push Press @ 85/115

VTC LeaderBoard Update as of Wednesday, 5pm:

1. Emborg @ 35,012
2. McDade @ 19,980
3. Wiebke @ 18,000
4. Abbick @ 16,614
5. Silverback @ 15,229
6. English @ 15,187
7. Lamont @ 10,703
8. Smith @ 10,065
9. Willett @ 10,000
10. Pogrebinsky @ 10,000

212GO!

Every 7 minutes for 35 minutes complete:

• 20 One Arm Kettlebell Snatches
• 20 Wall Balls
• 10 Toes-to-Bar
• 500m Row

VTC LeaderBoard Update:

1. Ronny @ 12,000
2. Scott @ 10,703
3. Ty @ 10,065
4. Jason @ 9,122
5. Jim @ 7,980
6. Tom @ 7,938
7. John @ 5,000
8. Lance @ 5,000
9. Jude @ 3,500

WOD

A. Easy 1000m Row @ 22-24spm

B. “Nasty Girls”

3 rounds for time of:

• 50 Air Squats
• 7 Muscle-ups
• 10 Hang Power Cleans @ 95/135

C. Easy 1000m Row @ 26-28spm

WOD

Welcome to our 7th Annual Virtual Team Challenge! Every year as a community we row as many meters as possible for the month of January and record those meters on C2’s website. Please read complete details here: https://log.concept2.com/challenges/vtc

This is a GREAT way to build a conditioning base to lead us into February where we will then start to prepare for The CrossFit Games Open.

Sign up for C2’s logbook. Meter login starts at midnight!

Our goal like every year is first CrossFit Box in the world and Top 20 Overall Worldwide.

For time:

• 1000m Row
• 30 Bench Press @ 95/135
• 30 Empty Bar Overhead Squats @ 55/75

• 1000m Row
• 20 Bench Press @ 95/135
• 20 Empty Bar Overhead Squats @ 55/75

• 1000m Row
• 10 Bench Press @ 95/135
• 10 Empty Bar Overhead Squats @ 55/75

Get those bonus meters in post workout and record here! https://log.concept2.com/log

Happy New Year Everyone!

Please join us for our 7th Annual Virtual Team Challenge for the month of January!  Each Year CrossFit 212 participates in a global challenge of rowing as many meters as possible over the month of January.  About 400-500 teams participate globally and CrossFit 212 has placed very high every year.

This year we’re doing something a little different to make it more fun. Squad Leaders will been selected to draft teams of at least 4 people. You can imagine the rest. Head-to-Head Mini Competitions throughout the month… Squad Leaders so far are Scott Lamont, Jonathan Gazdak and Marian Baldwin. They have begun recruiting. I would like to have at least 2 more Squad Leaders: particularly we need someone in the evening. Anyone?

See more details and sign up instructions here: http://log.concept2.com/challenges/vtc.  You have until January 15th to sign up and every meter counts!  You will be doing a lot of rowing in class so why not sign up and log those meters and participate toward our goal.  Please email Jim @ jim@crossfit212.com with any questions. 

WOD

“DT”

5 RFT:

• 12 Deadlifts @ 105/155
• 9 Hang Power Cleans @ 105/155
• 6 Push Jerks @ 105/155

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

6 Rounds for time of:

• 500m Skierg
• 29 Back Squats @ 65/95

This is another favorite of mine because it’s a great way to check conditioning. If things are going well, you can hit the Squats unbroken and transition smoothly to and from the Skierg. I keep the Squats at a tempo weight of 95 so I can get really good depth, maintain tension with my hip stabilizers and squeeze through at the top so looking for the same from you today; avoid sloppy reps just to get a fast time. You can make up the tempo time with a quick transition to the Skierg which is where you should be jamming anyway.  This workout is a spin-off of Manion which you’re more than welcome to do instead and since we’re sure to be short on Skierg’s. Please arrive early if you can so we can get as many of you on the Skierg as possible.