Jul 17 2009

WOD 7/17

Filed under: Workout of the Day — Wes @ 12:02 am

Max Rounds in 20 Minutes 
400 M Run
15 Pull-ups
15 Front Squats (135 lbs, 95 lbs)

A coward is incapable of exhibiting love; it is the prerogative of the brave. -Mohandas Gandhi 

Inspiration from CrossFit NYC

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Results      
Mike     3 (75 lb)
Megan C.     5 (45 lb, Jump)
Jennie     5 (45 lb, Jump)
Lauren     4 (25 lb, Jump)
Blake     3 (105 lb)
Laura      4 (45 lb, Jump)
Brianne     4 (35 lb, Jump)
Kristen     3 (25 lb, Jump)
Dillon     4 (35 lb, Jump)
Jul 16 2009

WOD 7/16

Filed under: Workout of the Day — Wes @ 12:26 am

5 Rounds
7 Dumbell Hang Split Cleans (55 lbs, 35 lbs)
7 One Arm Over Head lunges (55 lbs, 35 lbs)
200 Meter Run

All problems become smaller if you don’t dodge them, but confront them. -William F. Halsey 

For the ladies

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AM Results      
Jennie     7:50 (15 lb)
Michelle     7:52 (10 lb)
Mike     11:22 (35 lb)
Kristen     10:24 (10 lb, 25 lb Plate)
Tina     10:17 (10 lb, 25 lb Plate)
Dillon     8:33 (15 lb, 25 lb Plate)
Brianne     8:40 (15 lb, 25 lb Plate)
Kristin     9:35 (20 lb vest)
Mel     7:34 (20 lb)
Andrew     11:53 (4 Rds, 35 lbs)
PM Results      
Sheena     9:24 (20 lb)
J.J.     10:56 (10 lb)
Sherman     11:29 (35 lb)
Fernie     9:37 (35 lb)
Aurelia     13:04 (15 lb)
Smeth     11:13 (35 lb, 250 M Row)
Eileen     11:50 (5 lb)
Keira     12:35 (10 lb)
Jul 15 2009

WOD 7/15

Filed under: Workout of the Day — Wes @ 12:23 am

Snatch
1-1-1

then…

15-12-9
Dumbell Thrusters (55, 35)
Pull-ups

Create a definite plan for carrying out your desire and begin at once, whether you ready or not, to put this plan into action. -Napoleon Hill

Random Paleo Benefits

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AM Results    
Linda Skill Work 3:00 (5lb, Ring)
Michelle 40, 50F, 45 3:13 (10lb, Jump)
Jennie 45, 55, 65F 8:55 (15lb, Blue Band)
Michael 95, 105 ROM, 95 6:25 (35lb)
Rob 95, 105, 120F 4:22 (35lb)
Lauren Skill 3:55 (15/5lb, Jump)
Ally Skill 3:42 (10lb, Jump)
Will Skill 3:58 (20lb, Jump)
Lyzz 55, 65, 70 4:03 (20lb, Blue Band)
Blake 110, 125F, 125F 4:22 (35lb)
Stephen Skill 5:18 (20lb)
Kristen Skill 3:42 (10lb, Jump)
Tina 40, 45F, 45 3:42 (10lb, Jump)
Brianne 40, 45F, 45F 2:55 (15lb, Jump)
Dillon 45, 50F, 50 2:55 (15lb, Jump)
Dave Skill 4:11 (35lb, Jump)
Paige Skill 3:42 (20lb, Jump)
Daniel 100, 105, 125F 4:24 (35lb)
Laura Skill 3:14 (20lb, Jump)
PM Results    
Ryan 100F, 100, 105 4:35 (35 lb)
Mel 65, 70F, 70 4:19 (20 lb, White Band)
Wes 200, 205F, 205  3:42 Rx
Keir 145, 155, 165F 6:38 Rx
Sherman 95, 115, 135F 4:21 (35 lb)
Boice Skill Work 3:36 (35 lb)
Erika Skill Work  4:58 (5 lb, Jump)
J.J. Skill Work  5:52 (10 lb, Green Band)
Aurelia Skill Work 5:07 (15 lb, Jump)
Jamie Skill Work 3:50 (15 lb, Jump)
BWOD    
Paxson 3:38 (50 WB, 500 M row)  
Kevin 4:27 (30 WB, 400 M Run)  
Melanie 3:46 (30 WB, 400 M Run)  
Jul 14 2009

WOD 7/14

Filed under: Workout of the Day — Wes @ 12:26 am

Tabata mash-up
KB Swings (24 K, 16K)
Burpees

Score= Highest round on each movement

If you don’t see yourself as a winner, then you cannot perform as a winner. -Zig Ziglar

*If you are on Facebook please join our group and RSVP for our two upcoming events on July 25th:
Free Workout in the Park
80s Bodacious Bar Run
If not, you can RSVP on the events pages to the right.

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PM Results
800 M Burpees & Swings
Michael K. 2:58 17 Rx
Stephen 3:01 17 Rx
Jennie 3:47 18 (12K)
Laura 4:02 16 (12K)
Rob 3:11 21 Rx
Lauren 3:42 21 (15 lb)
Blake 3:50 20 Rx
Dave 3:32 18 (16K)
Kristin 4:10 25 (Squats, Box Jumps)
Dillon 3:22 18 (20 lb)
Kristen 4:44 15 (10 lb)
Brianne 3:16 17 (12K)
Tina 3:39 13 (15 lb)
Tara 3:37 18 (12K)
PM Results
Chris 3:07 20 (16K)
Seth 2:44 21 (16K, DNF)
Sheena 2:41 17 (12K)
Wes 2:50 21 Rx
Keir 2:30 22 Rx
Melanie 3:12 20 Rx
Fernie 2:31 22 (12K)
Walker 3:33 17 (12K)
Erika 5:14 19 (15 lb)
Aurelia 6:33 15 (12K)
Smeth 2:49 20 Rx
Boice 2:35 21 Rx
Boone 2:25 23 Rx
B-WOD
Matt 4:14 (40 Wall Balls @ 10lb, 500m Row)
Jul 13 2009

WOD 7/13

Filed under: Workout of the Day — Wes @ 12:41 am

30 Goblet Squats (55 lbs, 35 lbs)
10 Pull-ups
15 Goblet Squats (55 lbs, 35 lbs)
15 Pull-ups
10 Goblet Squats (55 lbs, 35 lbs)
30 Pull-ups

Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.- Charles A. Cerami

The Run

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AM Results  
Linda 4:29 (15lb ROM, Ring Rows)
Will 7:42 (35lb, Jump)
Megan 4:03 (20lb, Jump)
Jennie 7:31 (20lb, Blue Band)
Laura 5:50 (20lb, Jump)
Rob 5:20 Rx
Blake 7:28 Rx
Lyzz 5:11 (Jump)
Kristin 10:25 (White Band)
Daniel 7:36 Rx
PM Results  
Tara 6:20 (Jump)
Boone 6:06 Rx+20 lb Vest
Erica 5:20 (15 lb, Jump)
Betsy 4:44 (Blue Band)
Walker 6:11 Rx
Chris 6:25 (35 lb, Jump)
Ally 5:51 (15 lb, Jump)
Sheena 5:44 (20 lb, Jump)
Fernie 4:46 Rx
Smeth 4:40 Rx
Keir 5:35 Rx
Stephen 6:43 Rx
Boice 5:20 Rx
Lauren 5:34 (Jump)
Ashley  6:47 (Jump)
BWOD  
Jersey 4:05 (40 15# WB, 500 M Row)
Keira  3:36 (40 Squats, 400 M Run)
Eileen  3:48 (40 Squats, 400 M Run)
DS Results   3RM Clean   MetCon
Brianne   80lb   10:15
Tina   70lb   12:24
Kristen   55lb   13:32
Paige   85lb   12:50
Jul 12 2009

WOD 7/12

Filed under: Workout of the Day — Wes @ 12:35 am

REST

Tomorrow hopes we have learned something from yesterday. -John Wayne


Jul 11 2009

WOD 7/11

Filed under: Workout of the Day — Wes @ 12:26 am

800 M run
3 Rounds
15 Overhead Squats (75 lb, 55 lb)
15 Jumping Pull-ups
5 Shuttle Runs (per person alternating)
800 M Run

Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. -John Wooden 

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Results:  
Smeth & Keir 17:01 Rx
Miguel & Boice 16:58 (65 lb)
Daniel & Rob 17:51 (65 lb)
Linda & Ally  20:49 (Scaled)

Jul 10 2009

WOD 7/10

Filed under: Workout of the Day — Wes @ 12:40 am

50-30-20
Air Squats
Push Presses (65 lb, 45 lbs) 

Failures are finger posts on the road to achievement. -C. S. Lewis 

Rock on Larry!

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AM Results      
Will     5:17 (1/2 Reps, 15 lb)
Rob     8:14 Rx
Michael K.     9:08 Rx
Walker     7:37 (25 lb)
Blake      7:29 Rx
Brianne     7:19 (25 lb)
Dillon     7:09 (1/2 Reps Squats, 25 lb)
Laura      7:04 (25 lb)
Wes     4:13 Rx
Jul 9 2009

WOD 7/9

Filed under: Workout of the Day — Wes @ 12:43 am

5 Rounds
14 Kettlebell Deadlifts (1.5 pood, 1 pood)
7 Kettlebell Swings (1.5 pood, 1 pood) 
14 Broad Jumps 

Character is determined more by the lack of certain experiences than by those one has had. 
-Friedrich Nietzsche 

Eggs

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AM Results  
Rob 10:14 (4 Rnds)
Michelle 9:03 (12K)
Lyzz 6:59 Rx
Jennie 6:58 Rx
Daniel 11:46 Rx
Kristin 6:54 (3 Rnds)
PM Results  
Tara 10:20 (12 K)
Sherman 10:36 (24 K)
Dave 11:04 (12k)
J.J. 11:21 (35 lb)
Garrett 10:01 (35 lb)
Marc 10:18 (35 lb)
Smeth 9:47 Rx
Ashley 10:32 (20 lb)
Michael B. 7:53 (12 K)
Ally 9:23 (10 lb)
Aurelia 10:40 (10 lb)
DS AM Results        
Name   3RM Hang Snatch   MetCon
Tina   45 lb   8:37 w/ 10 40s (Knee)
Dillon   40 lb   9:40 w/ 14 40s (Knee)
Brianne   50 lb   9:37 w/ 12 40s (Knee)
Jul 8 2009

WOD 7/8

Filed under: Workout of the Day — Wes @ 12:49 am

400 M Run
3 Rounds
9 Power Cleans (135 lb, 95 lb)
7 Hand Stand Push-ups 
400 M Run

We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.
- Carlos Castaneda 

2009 CrossFit Games

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AM Results  
Megan C. 7:31 (45 lb, Pike)
Laura 9:27 (45 lb, Pike)
Rob 7:57 (95 lb, Pike)
Blake 7:51 (95 lb, ROM)
Jennie 7:12 (45 lb, Pike)
Lyzz 7:22 (65 lb, Pike)
Dillon 6:38 (45 lb, Pike)
Brianne 7:05 (35 lb, Pike)
Tina 7:15 (35 lb, Pike)
Stephen 6:54 (65 lb, Pike)
PM Results  
Wes 7:24 (ROM)
Betsy 6:17 (65 lb, Pike)
Dave 6:58 (45 lb, Pike)
Stacey 7:27 (85 lb, ROM)
Kristin 7:10 (45 lb, 20# Weighted Knee PU)
Michael R. 7:05 (95 lb, ROM)
Tara 7:35 (15 lb Snatch x13, Pike)
Jamie 8:56 (15 lb High-Hang x15, Pike)
Keir 13:32 Rx
Boone 8:59 Rx
Seth 6:13 (95 lb)
Smeth 7:57 (95 lb, ROM)
Jack 8:58 (105 lb, ROM)
Coy 9:01 (65 lb, Pike)
Aurelia 8:24 (35 lb, Pike, 300 M Run)
B-WOD  
Will 4:13 (50 Squats, 500m Row)
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