Wednesday, August 22, 2012 – Happy 30th Birthday Coach Vanny!
Happy 30th Birthday Coach Vanny! Today’s WOD is dedicated to Coach Vanny, who represents all the strong, committed, dedicated women out there! Vanny started CrossFit almost 3 years ago, which I remember coaching her on her first WOD. I also remember her struggling through many WODs during her first few months. She has made a commitment to become stronger, faster, healthier….. and it shows each and every day she is in the gym! A true model to CrossFit and we are glad to have her as part of CrossFit Integrity! Let’s get after this WOD hard and fast!
“Dirty Thirty”
For Time:
30 Double-Unders
30 Kettlebell Swings (53lb/35lb)
30 Wall Ball (20lb-10ft target/14lb-8ft target)
30 Box Jump (24in/19in)
30 SDHP (95lb/65lb)
30 Pullups
30 Med Ball Cleans (20lb/14lb)
30 Abmat Situps
30 Burpees
30 Double-Unders
Compare to 4/7/11
ALSO, as a gym, pitch in to complete 30 STRICT muscle-ups…. since this is Vanny’s new favorite thing to do at the gym!…. Post how many you completed in comments. Save some for her!
Post time and total MU’s to comments
CrossFIt Integrity, Charleston, SC
Happy birthday Vanny Vannerson! I miss my Asian counterpart! Hope your bday is wonderful!!!
Happy 30th birthday!!!!!!!!!!!!!!!!!!!!!! You are such a great role model and you are kicking ass right now! Keep it up! Enjoy your celebration this weekend
Happy Birthday V! You are an amazing athlete and a wonderful inspiration. Thank you for helping all CFI athletes recognize their true potential! Enjoy your day and the “Dirty Thirty!”
Happy Birthday Vanny! Welcome to the 30′s!
Time: 20:08
30 10 DU and 60 singles
30 KBS 35#
30 WB 14#
30 Box Jump 19in
30 SDHP 65#
30 Sub pullups for Ring Rows
30 Med Ball Cleans 14#
30 Abmat Situps
30 Burpees
30 90 singles
Happy Birthday Vanny! My next MU is yours . . .
D30 – 25:29 . . . singles (4 per DU), 35#kbs, 75# SDHP.
Happy Birthday VannyBoBanny! LOVE YOU!!!! Peace
Happy BDay Vanny!! You’re an inspiration!
Yesterday- 220# S2OH 5rds Rx 7 min AMRAP
Stella’s WOD – 20 abmats
@8:00mins 5 Plank PU’S
10 Burpees
Mon WOD 7:17 120#
Stella’s WOD- 20 Singles
8:17mins 7 5 sec DH’s
20 AS
Thanks to all for showing such kindness and support to Stella. She’s proud of herself!!
20:41Rx PR by ~7minutes
HBD Tang – Just for you, 18:55 PR
Happy Birthday Vanny!
20:20 singles/10# wb/53#sdhp/rr
Happy Birthday Vanny!!!! Welcome to the dirty 30 club!!!
Have a great birthday Vanny! You yell at me, kick my butt, cheer me, and make me want to be better. Break from paleo and have lots of sugar and bad carbs today. You’ve earned a cheat day!
Happy Birthday Vanny! Thanks for stopping by the class today at noon! Hope you have a great day!
Dirty Thirty – 22:22
30 Double Unders (Woo Hoo, did them all… thanks Sam for helping me figure this out)
Sub. 30 beat swings and 30 strict pullups with green band assistance (Thanks Jen, I definitely feel I am getting stronger with this rather than just the ring rows)
Just started Muscle Ups this week so as soon as I am able to do them, I will definitely do one for you!
Terry-Stella is doing such a great job and it is so great to see her excited when she finishes her WODs. I have enjoyed interacting with her this week!
16:03rx (pr) 6/24/11 was 17:31rx
“Dirty Thirty” – 17:17 Rx (PR by 5:21 – previous time of 22:38 set on 7/1/11)
4 x 8 bench press @ 195 w/ 2 min rest btw sets
max reps bench press @ 135# – 16 (unsat)
Happy birthday Vanny!! I’ll drink a water to you!
WOD: 21:29(?) Rx
18:50Rx
Happy Birthday Vanny!
Guess I was trying to dedicate my time too since I almost reached 30
25:05 sub RR
Happy Birthday Vanny!!
19:54 Rx
Happy Birthday Vanny!!!
WOD: 21:01 Rx
I definitely gotta get better at double unders, they account for 4mins of my overall time!!!
HBD Ms. Vanny Tang
16:04 Rx didn’t have a previous recorded time to beat
50 Rx GHDS+ 30 weighted w/ 25# plate
60 T2B
A whole day dedicated to me!!! Yay!!!! Thanks BK for the awesome programming today and dedication page! Thanks for all of the birthday wishes, kind words, and everyone participation in doing the awesome dirty 30 wod! Kudos to those who helped reached 30+ strict muscle ups today! Congrats to Mike H and Craig on their first strict mu! I love my CFI family! Thanks again for the best 30th bday ever and 515ers for singing to me. I’m truly blessed to have such an awesome family!
14:32Rx + 8 strict muscle ups!
Happy birthday!!!!
18:45Rx
29:23 rx
Oly class
WOD: 15:32 Rx … HAPPY BIRTHDAY VANNY!!!
and 3 strict muscle ups for vanny.
Happy HAPPY Birthday, Miss Vanny! You definitely don’t look 30! I miss you & wish I could have celebrated it with you! Best wishes from Atlanta, & I hope to make it to Charleston to see you & the Integrity Fam
Happy Bday Vanny!
4×3 Banded Dead lifts at 225, 225,275,275
7×3 Banded Dead lifts at 275 sixty sec rest
3XME dips with 30 sec rest
2×10 One arm KB snatches 53lb
Oly class
Happy Birthday Vanny!
Dirty Thirty
16:51 Rx + 14 Strict MUs
Happy Birthday Vanny!
Dirty Thirty
WOD – 26:48 Rx
13:34 rx and 1 strict mu for Vanny!! Happy birthday!!!
15:10 Rx .. Beat previous time by 4 minutes
Happy Birthday Vanny!
13:52 rx