Mar
31
2009
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
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
“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
| 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
REST
Never stop. One stops as soon as something is about to happen.- Peter Brock
Ashley taken down Friday’s row!
Mar
28
2009
Team WOD
200 Squats
100 M Sprints
Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.
-Mattie Stepanek
Keir setting a new PR!!
| Results |
|
|
|
|
|
| Team Keir/Sherman |
|
|
|
|
12:45 |
| Team Megan/Melanie |
|
|
|
|
12:25 |
| Team Magnesio |
|
|
|
|
11:11 |
Mar
27
2009
Back Squats
3-3-3
Then…
500 M Row for time
You are never strong enough that you don’t need help. -Cesar Chavez
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
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…
| 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
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
| 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
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
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
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
| 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
REST
Rest is a good thing, but boredom is its brother.-Voltaire
Robb Wolf is the Man
