Feb 28 2010

WOD 2/28

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

REST

Common sense in an uncommon degree is what the world calls wisdom. -Samuel Taylor Coleridge

Feb 27 2010

WOD 2/27

Filed under: Workout of the Day — Wes @ 12:09 am

800 M Run
Pyramid to 10
Pull-ups
Push ups
Squats
800 M run

Two person teams alternate up the pyramid and back down.

Striving for perfection is the greatest stopper there is.… It’s your excuse to yourself for not doing anything. Instead, strive for excellence, doing your best. – Sir Laurence Olivier

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!

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Feb 26 2010

WOD 2/26

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

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Press
75% x 5
85% x 3
90% x 1+

then…

10 Minutes AMRAP
15 Swings (24K, 16K)
2 Hill Loops

Enjoy when you can, and endure when you must. -Johann Wolfgang von Goethe

Post Workout Nutrition and Muscle Growth

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
- Jorts jog Pub Run today, 6:30 PM @ Auditorium Shores.

The bars we will stop at are as follows (in order):
GingerMan
Cedar Door
Tap Six
Key Bar
Tinniest Bar In TX
Some where close to TBT

If you can’t start with us, give me a call or text (806-679-7519) and meet as at a bar en route!

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Feb 25 2010

WOD 2/25

Filed under: Workout of the Day — Wes @ 12:50 am

Squat
75% x 5
85% x 3
90% x 1+

then…

3 Rounds
10 Step ups (24″, 20″)
10 Chest to Bar Pull-ups
100 M Run

The hardest thing on earth is choosing what matters. -Sue Monk Kidd

Fast Food Secrets

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
- Jorts jog Pub Run tomorrow, 6:30 PM @ Auditorium Shores.

The bars we will stop at are as follows (in order):
GingerMan
Cedar Door
Tap Six
Key Bar
Tinniest Bar In TX
Some where close to TBT

If you can’t start with us, give me a call or text (806-679-7519) and meet as at a bar en route!

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AM Results
Walker 4:36 Rx
Jerry 5:21 Rx
Kiehler 5:27 (Chin)
Amber 6:42 (Band)
Tow Matt 6:45 (Band)
Kristin MOD
PM Results
Sherman 6:44 (20″)
Dan 5:32 Rx
Betsy 5:00 (Band)
Stacey 4:38 Rx
Tristy 4:47 (Band)
Winner 5:58 (Band)
Jess 6:31 (Jump)
Patrick 6:45 (Band)
KDog 5:14 (Jump)
Christine 7:34 (Jump)
On Ramp
Adam 4:59
Fro 5:14
Mel 5:21
Mandy 5:20
Cody 5:13
Feb 24 2010

WOD 2/24

Filed under: Workout of the Day — Wes @ 12:28 am

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Warrior Wednesday!!!

From the final day of the Midwestern Sectional Competition:

“The 54321 WOD”
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

*Today’s WOD will take close to the entire class time. Please arrive a few minutes early if you need extra time to warm-up.

Not all treasure is silver and gold, mate. -Captain Jack Sparrow

Training Volume

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
- Jorts jog Pub Run starts Friday 6:30 PM @ Auditorium Shores

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AM Results
Rob vs Walker (Rob: 185 Rx to 166 Rx)
Kirk vs Ray vs Amber (Kirk: 167 Rx to 162 Rx to 158)
Ariel vs Kim vs Michelle (Ariel: 157 to 145 to 152 MOD)
Tow Matt vs Kiehler (Tow Matt: 200 to 192)
PM Results
Sherman 187 Rx
Ryan 197 Rx
Tristy 201 Rx
Claire 179
Cat 141
G 169 Rx
Tasha 143
Blake 184 Rx
Patrick 189
Stacey 232 Rx
Betsy 172 Rx
Shanan 217
Laura 183
Alex 178
Aubrey 187
Cynthia 178
Boone 240 Rx
Stephen 221
Sabrina 150
On Ramp
Melanie 6:31
Mandy 7:25
Fro 7:53
Cody 6:05
Lover Boy 5:59
Adam 5:41

Feb 23 2010

WOD 2/23

Filed under: Workout of the Day — Wes @ 12:19 am

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Deadlift
75% x 5
85% x 3
90% x 1+

then…

Max Thrusters
Do 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third, etc….
(M:115 lb, W: 85 lb)

There are no real secrets to success. Success in anything has one fundamental aspect - effort… Take action with commitment. -Sam Parker

Sports have a lasting effect on women’s lives

Announcements:
- Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
- Jorts jog Pub Run starts Friday 6:30 PM @ Auditorium Shores

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AM Results
Mike 35 Rx
Rob 43 Rx
Jables 36 (55 lb)
Jerry 26 (105 lb)
Betsy 54 (75 lb)
Kiehler 32 (95 lb)
Stephen 42 (95 lb)
Laura 40 (65 lb)
Kristin 28 (55 lb)
PM Results
Winner 51 (40 lb)
Sherman 55 (95 lb)
G 50 (55 lb)
Cat 64 (55 lb)
Claire 41 (50 lb)
Ryan 35 (95 lb)
Stacey 89 Rx
Wes S. 49 (75 lb)
Blake 43 Rx
Jess 61 (55 lb)
K Dog 44 (45 lb)

Feb 22 2010

WOD 2/22

Filed under: Workout of the Day — Wes @ 12:56 am

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3 Rounds
25 Push Presses (75 lb, 45 lb)
7 Burpees
400 M Run

Both expectations and memories are more than mere images founded on previous experience.
-Samuel Alexander

Meaningless Food Label Claims

Jorts Jog on Friday!

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AM Results
Cat 14:04 (35lb)
Rob 9:41 Rx
Kirk 10:13 Rx
Jables 12:38 (35lb)
John 12:12 (55lb)
Ray 12:04 (65lb)
Jerry 11:41 Rx
Ariel 12:04 (35lb, Sprawl)
Tow Matt 11:20 Rx
Stephen 10:28 (45lb, Sprawl)
PM Results
Sherman 11:57 Rx
Nugget 7:44 Rx
G 11:21 (35lb)
Claire 11:54 (35lb)
Dan 10:21 (65 lb)
Winner 11:07 (30 lb)
Wes S. 11:50 (65 lb)
Flury 13:36 (45 lb)
Patrick 11:43 (65 lb)
Tristy 9:51 Rx
Jess 12:15 (55 lb)
Stacey 8:13 Rx
Blake 9:44 Rx
Walker 11:11 Rx
Cynthia 12:14 (35 lb)
Kat Dog 11:26 (25 lb)
Alex 11:45 (MOD)
Laura G. 10:23 (MOD)
Boone 8:55 Rx
Christine 16:32 (25 lb)
Laura 13:06 (MOD)
Sabrina 15:13 (25 lb)
Heiny No Show
On Ramp
Cody 5
Adam 6
Fro 6
Chris 7
Melanie 5
Mandy 5
Feb 21 2010

WOD 2/21

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

REST

A determinate purpose of life, and steady adhesion to it through all disadvantages are indispensable conditions of success. -William M. Puhshon

Feb 20 2010

WOD 2/20

Filed under: Workout of the Day — Wes @ 12:14 am

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400 M Run
100 Wall Balls (Team total)
800 M Run
100 Flutter Kick (Team total
1600 M Run

* Two person teams, both team member run together only one person works at a time during the wall balls and flutter kicks.  20 Burpee penalty for teams that do not stay together.

Announcements:
- The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken today!

cfa-sweetheart

Sweaty Sweethearts!

Feb 19 2010

WOD 2/19

Filed under: Workout of the Day — Wes @ 12:01 am

MindBody Online Sign In

75 Squat Jumps (65 lb, 45 lb)
75 Box Jumps (24″, 20″)
Do as many unbroken reps as possible before switching to the next movement

I am only one; but still I am one. I cannot do everything, but still I can do something. I will not refuse to do the something I can do. -Helen Keller

Stress Management

Announcements:
- The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken on Saturday February 20th!

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AM Results
Cat 9:32 (15lb)
Kirk 7:52 (45lb)
Ray 10:02 (45lb)
Liz 7:50 (14″, PVC)
Ariel 11:01 (25lb)
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