Mar 31 2009

WOD 3/31

Filed under: Workout of the Day — Wes @ 12:05 am

Front Squats
5-5-5-5-5

then…

5 Rounds
12 Wall Balls 20 lb (15 lb)
12 KB Swings 24 K (16 K)

Every moment is an experience. -Jake Roberts 

Controlling Cortisol 

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Fun and Games on Saturday Morning!

AM Results       
      Weight   Time
Ashley     55, 60, 60, 65, 65   6:48 (10 lb, 12 K)
Melanie      65, 75, 80, 85, 85   4:43 (10 lb, 15 lb)
David      75, 75, 75, 65, 65    4:54 (10 lb, 15 lb, 8 ft, 3 Rounds) 
PM Results        
Kristin     60, 75, 80, 85, 85    3:59 (12 K)
Michael      105, 115, 125, 135, 135    7:03 (15 lb, 16 K) 
Betsy      65, 75, 85, 95, 95, 95     5:12 Rx
Megan      65, 75, 85, 95, 95, 95     5:29 Rx
Stacey      135, 140, 135, 145, 145     4:41 Rx
Wes      235, 255, 275, 285, 285    4:56 (Rx+32 K)

Mar 30 2009

WOD 3/30

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

“Cindy”
5 pull-ups
10 Push-ups
15 Squats
Max Rounds in 20 Minutes 

Far and away the best prize that life has to offer is the chance to work hard at work worth doing. 
-Theodore Roosevelt 

Monday Morning Inspiration

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AM Results
Kristin         16 (Jump, KPU)
Daniel         13 Rx
Melanie         15 (Jump, KPU)
PM Results          
Michael 10 Rx
Tristy  16 (Jump, KPU)
Stacey 16 Rx
Betsy 16 (Jump KPU)
Keir 15 Rx CTB
Sherman 13 Rx
Megan 15 (Jump, KPU)
Wes 10 Rx CTB

Mar 29 2009

WOD 3/29

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

REST

Never stop. One stops as soon as something is about to happen.- Peter Brock

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Ashley taken down Friday’s row!

Mar 28 2009

WOD 3/28

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

Team WOD
200 Squats
100 M Sprints

Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved. 
-Mattie Stepanek  

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Keir setting a new PR!!

Results
Team Keir/Sherman 12:45
Team Megan/Melanie 12:25
Team Magnesio 11:11

Mar 27 2009

WOD 3/27

Filed under: Workout of the Day — Wes @ 12:29 am

Back Squats
3-3-3

Then…

500 M Row for time

You are never strong enough that you don’t need help. -Cesar Chavez

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Everyone’s favorite… The Burgener Warm-up 

Results                  
      1 2 3 500 M Row
Rob     185   205   225   1:50
Ashley     85   105   110   1:56
Kristin     105   110   110   1:56
Wes     365   385   400   1:27
Keir     280   300   320   1:28

Mar 26 2009

WOD 3/26

Filed under: Workout of the Day — Wes @ 12:03 am

10 Rounds
5 DB Snatches
5 Burpees

A small body of determined spirits fired by an unquenchable faith in their mission can alter the course of history. -Mohandas Gandhi

The Good, the Bad, and the Ugly from the world of Natural foods…

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AM Results
Kristin 9:34 (15lb)
Melanie 7:52 (5lb)
PM Results
Rob 7:29 (20 lb)
Stacey 6:45 (20 lb)
Betsey 7:01 (15 lbs, Burpees)
Megan 10:06 (15 lbs, Knee Burpees)
Sherman 10:30 (35 lbs)
Beginner WOD: 40 Wall Balls, 500 M Row
Jessica 4:18 (10 lb)

Mar 25 2009

WOD 3/25

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

Clean and Jerk 
2-2-2-2-2-2

then..

Tabata Pull-ups
Score = best round 

Patience is bitter, but its fruit is sweet. -Jean Jacques Rousseau 

Red Meat and the Media

Red Meat and the Media take 2

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AM Results
      Weights   Best Tabata Round
Rob     65, 65, 75, 85, 95, 105   9
Danielle     (HH)15, 15, 25, 25, 35, 35   11 (Jump)
PM Results
Michael     65, 65, 65, 75, 85, 90   6
Boone     135, 155, 175×1, 165, 175, 175    14
Betsy     45, 55, 65, 65, 70, 70   11 (Jump)
Tristy     65, 65, 70, 70, 80, 80   NA
Stacey     65, 65, 70, 70, 80, 80   9
Ashley     (HH)45, 55, 65, 65, 65, 65   12 (Ring Rows)
Wes     185, 205, 225, 235, 245f, DNF   NA
Melanie         11 (Jumping Pull-ups), 16 (Squats)
Beginner WOD: 30 Squats, 500 M Row
Tazia     3:24    
Melissa     3:44    
Mar 24 2009

WOD 3/24

Filed under: Workout of the Day — Wes @ 12:30 am

21 Thrusters 115 lbs (80 lbs)
9 Push-ups
15 Thrusters 115 lbs (80 lbs)
15 Push-ups
9 Thrusters 115 lbs (80 lbs)
21 Push-ups

Any change, even a change for the better, is always accompanied by drawbacks and discomforts.
-Arnold Bennett

Facts and Myths

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Full Extension

AM Results
Rebekah 4:39 (15 lb, KPU)
Andrew 8:08 (75 lb)
Kristin 5:56 (45 lb)
PM Results
Wes 6:08 Rx
Rob 6:25 (75lb)
Stacey 9:58 Rx
Sherman 10:01 (95lb)
Megan 5:23 (45lb, KPU)
Keir 8:34 Rx
Betsy 5:18 (45lb, KPU)
Tristy 9:50 (70lb, KPU)
Michael 14:31 (80lb)
Seth 9:28 (85lb)
Ashley 9:14 (45lb, KPU)
Boone 8:28 Rx
Mar 23 2009

WOD 3/23

Filed under: Workout of the Day — Wes @ 12:24 am

3 Rounds
400 M Run
15 Hang Snatches 75 lbs (45 lbs)
15 Pull-up 

There is nothing impossible to him who will try. -Alexander the Great 

Beauty

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AM Results
Kristin         13:11 (15 lb, Jump)
PM Results     
Rob         13:41 (25 lb)
Wes         19:55 Rx
Tristy         13:55 (Jump)
Stacey         13:42 Rx
Betsy         14:21 (20 lb, Jump)
Andrew         16:11 (45 lb)
Keir         15:05 Rx
Sherman         16:26 (45 lb)
Megan         13:41 (25 lb, Jump)
Seth         12:44 (45 lbs)
B-WOD          
Zaundra         4:23 (20 Wall Ball, 500m Row)
Mar 21 2009

WOD 3/22

Filed under: Workout of the Day — Wes @ 9:51 pm

REST 

Rest is a good thing, but boredom is its brother.-Voltaire

Robb Wolf is the Man

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