Jan
31
2009
Team Workout
10 Rounds
:30 Max Pull-ups
:30 Max Burpees
1 Minute Rest
Concentration and mental toughness are the margins of victory. - Bill Russell
Results:
Team 1:
Shane
Rx
Keir
Rx
428
Team 2:
Tristy
(KB, Jump)
Kristin
(Jump)
412
Team 3:
Anne
(KB/Rx, Jump)
197
Keir grinding out yesterdays WOD!
Jan
30
2009
800 M Run
9 Thrusters (115 lbs)
400 M Run
15 Thrusters (115 lbs)
200 M Run
21 Thruster (115 lbs)
My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. - Michael Jordan
Results:
Helen
7:32 (1/2 Run, ROM PVC)
Keir
10:32 (85 lbs)
Wes
9:47 Rx
Jan
29
2009
5 Rounds
5 Knees to Elbows
15 Push-ups
25 Sit-up
A man is but the product of his thoughts what he thinks, he becomes. - Mohandas Gandhi
AM Results:
Rob
12:18 (ROM)
Boone
9:15
PM Results:
Helen
12:24 (Knee raises, KPU)
Mike
11:03 (ROM/Knee Raises)
Keir
8:34
Tristy
9:23 (ROM/Knee Raises, KPU)
Marcos
11:01 (ROM)
A demo of knees to elbows from CrossFit.com:
Jan
28
2009
Deadlift
5-5-5-5-5
The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground -Mark Rippetoe
AM Results:
Mike
115, 125, 135, 145, 145
Anne
155, 165, 165, 165, 165
Rob
175, 185, 205, 215, 215
Helen
95, 105, 110, 110, 110
Shane
325, 375×4, 325, 325, 325
Kristin
105, 110, 120, 120, 120
Elisha
5:17 (30 Wall Balls, 400 M Row)
PM Results:
Wes
365, 405, 410, 410, 410
Keir
275, 290, 305, 320, 320
Stacy
155, 165, 165, 165, 165
Betsy
105, 115, 130, 130, 130
Marcos
255, 285, 300, 330, 330
Boone
295, 305, 315, 315, 315
Beginner WOD: 40 Wall Ball, 400 M Ball Run
Brent
7:40
Jan
27
2009
Max Rounds in 20 Minutes
20 Squats
14 One Handed Overhead Lunges
10 Pull-ups
You learnt that, whatever you are doing in life, obstacles don’t matter very much. Pain or other circumstances can be there, but if you want to do a job bad enough, you’ll find a way to get it done. - Jack Youngblood
AM Results:
Anne
8
(15 lbs, Jump)
Wes
10
(35 lbs)
PM Results:
Marcos
7
(20lb, Kip/Jump)
Mike
4
(10lb, Band, 12:00)
Keir
9
(35lb)
Kristin
7
(15lb/10lb, Jump)
Tristy
10
(20lb, Jump)
Shane
9
(35lb)
Stacy
11
(20lb, Kip/Jump)
Megan
7
(10lb, Jump)
Sherman
7
(20lb)
Rachel
7
(15lb, Jump)
Boone
9
(35lb)
Jan
26
2009
21-15-9
Sumo Deadlift High Pull, 95 lbs
Push Jerk, 95 lbs
Wise to resolve, and patient to perform. - Homer
AM Results:
Mike
4:48
(45 lb ROM)
Anne
5:51
(45 lb)
Kristin
7:12
(45 lb)
Shane
3:33
Rx
Wes
2:56
Rx
PM Results:
Megan
5:10
(45 lb)
Sherman
6:25
(65 lb)
Tristy
4:58
(65 lb)
Betsy
5:21
(45 lb)
Stacy
5:02
(65 lb)
Rachel
6:07
(35 lb)
Boone
5:31
Rx
Marcos
8:23
Rx
Beginner WOD 40 Wall Balls, 400 M Ball Run
Keir
5:10
Jan
25
2009
REST
Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. - Victor Hugo
Boone has agreed to dress in a black leotard and sit on the bar for you guys….
Jan
24
2009
25 Deadlifts (250 lb)
50 Burpees
75 Pull-ups
100 Double Unders
Age wrinkles the body. Quitting wrinkles the soul. - Douglas MacArthur
Team #1
9:33
Marcos
Rx
Anne
(135lb, Tuck, JPU)
Team #2
7:15
Boone
Rx
Kristin
(95lb, Tuck, JPU)
Team #3
7:05
Betsy
(Tuck, JPU)
Shane
Rx
Team #4
6:47
Tristy
(JPU, 135lb, Tuck, KB)
Stacy
(135lb, JPU)
Jan
23
2009
Overhead Squats
5-5-5
then…
3 Rounds
100 M Run
12 Squat Jumps (PVC)
10 Box Jumps
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” - Ambrose Redman
AM Session
Rob
85
95
110×3
3:57
(20″)
Mike
35
40
45
4:04
(12″ jump/step)
Shane
145
155
165
2:28
(20″)
Helen
15
15
15
4:14
(12″ step up)
Wes
205×1
205
220
2:59
(20″)
Helen and Stacy taking down “Helen”
Jan
22
2009
“Helen”
3 Rounds
400 M Run
21 Kettlebell Swings (1.5 Pood)
12 Pull-ups
Success is the sum of small efforts, repeated day in and day out. - Robert Collier
AM Session
Kristin
12:13
(12K, Jump)
Boone
8:27
Rx
PM Session
Tristy
11:14
(16K, Jump)
Shane
10:49
Rx
Marcos
12:18
(24K, Jump)
Betsy
11:02
(12K, Jump)
Stacy
10:14
(16K, Jump)
Helen
10:24
(R1 400m, R2&3 200m, 15lb, Ring Rows)