Sep 30 2010

WOD 9/30

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

Make-up Day:
Pushing Down on the Gas
Walking around the farm
Relatively slower and absolutely steady wins the race

No squat day today.  If you’d like to work strength, hit all the skill session from this week.

The shortest answer is doing the thing. -Ernest Hemingway

Goals not expectations

Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM


AM Results        
Andrew :09 Hold 7 6 20#
David 2 (K,S)      
Ray 14 Chin-up 8 8 35#
PM Results        
 Patrick  7 Dips      20:27 (55#)
Stefan 5 Chin-ups 8R 7L 20#
John 13 Chin-ups 8R 6L  
Kristin :35 Hold     19:16 (20#)
Mark Skills      
Christy 8 Pullups     19:46 (15#)
 Cara  :20 hold  8 8  15# 
Skipper  :40 hold 8  8  35#
Melly :20 hold 8 8 15#
Alex 3 (S)      
L.G. 2 (Knee, S)      
Kavi 23:10      
Jennifer 22:03      
         
Sep 29 2010

WOD 9/29

1 Set
8 RM/side Split Squats  @ 3010
rest 3:00
AMRAP Chin-ups or Static Hang or Ring Rows @ 3010
*Split Squats and Chins recorded

then…

2 Sets
Powell Raises  8-12 @ 3010
Rest :45
Muscle Snatches 8-12 @ 3032
Rest :45
Trap 3 Exercise 8-12 @ 3010
Rest :45

then…

7 Rounds
:30  Single Jumps
:30 Leg Russian Lunges
200 M Run
15 Unbroken Box Jumps AFAP
*no time or score recorded

Empty pockets never hold anyone back. Only empty heads and empty hearts can do that. -Norman Vincent Peale

Finding Good Food on the Road

Announcements:
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!


AM Results      
  Right Left  
Ainsley 5 8 (15#) 18 RR
Michelle 8 7 (15#) :35 Hold
CC 3 8 (10#) 1:04 Hold
David 3 8 (20#) 7 RR
Stephanie 8 8 (20#) :30 Hold
Stephen 8 8 (20#) 4 Chin-ups
Noon      
Tasha     :23 Hold
Jables     :30 Hold
J.J.      
Ryan      
PM Results      
Christy 8 8 (15#) 1 Chin
Cat 8 8 (15#) :10 Hold
Boone 8 8 (35#) 10 Chin-ups
Patrick 8 8 (35#) 7 Chin-ups
Winner 8 8 (15#) :30 Hold
G 8 8 (20#) :39 Hold
Mark 8 8 BW :16 Hold
Zoom 8 8 (15#) :16 Hold
Carissa 8 8 (20#) 5 Chin-ups
Crash 8 8 BW :9 Hold
Abbey 8 8 (15#) :20 Hold
Chi-Mike 8 8 (30#) 5 Chin-ups
Anthony 8 8 (15#) :45 Hold
Aubrey 8 8 (20#) :45 Hold
Liz 8 8 (15#) :13 Hold
Alex 8 8 (20#) 7 Chin-ups
LG 8 8 BW :10 Hold
Jen 8 8 (15#) :20 Hold
Megan 8 8 (10#) :23 Hold
Kavi 8 7 (15#) :18 Hold
Sep 28 2010

WOD 9/28

Test:
1 Set
AMRAP Dips or Push-ups @ 3010 tempo
*Recorded

then…

5 Rounds
1 Hill Sprint AFAP
50 Meter Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
10 UnBroken Burpees AFAP
50 M Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
2:00 Rest
*AFAP=As Fast as Possible
*Recorded

Real heroes are men who fall and fail and are flawed, but win out in the end because they’ve stayed true to their ideals and beliefs and commitments. -Kevin Costner

Take a Walk

Announcements:
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!


AM Results    
Michelle 16 (Knee) 20:33 (35lb)
Andrew 12 (Push-ups) 22:29 (55lb)
David 12 (Push-ups) 22:41 (50lb)
Tow Matt 8 (Dips) 21:12 (55lb)
Stephen 18 (Push-ups) 20:35 (55lb)
Ray 16 (Dips) 20:12 (30lb)

PM Results

    
Tristy 2  PU 20:25 (35lb)
Tasha 13 KPU  21:25 (20lb)
Julie 10 PU  20:32 (30lb)
Cat 10 PU  24:41 (35lb)
Liz 5 PU  23:10 (35lb)
Juan Carlos 10 Dips  22:58 (55lb)
Stefan 16 PU  27:36 (55lb)
John 10 Dips  22:20 (50lb)
“G” 11 PU  21:02 (16K)
Mark 10 PU  24:06 (35lb)
Winner 5 PU  21:54 (30lb)
Kristin 7 PU  22:56 (12K)
 Skipper  10 Dips 20:04 (35lb) 
 Cara  2 KPU 22:04 (20lb, sprawl) 
Darlene 5 PU 20:50 (35lb)
Chi-Mike 8 Dips 19:41 (55lb)
Abby 5 PU 20:00 (30lb)
Melly 10 PU 22:22 (20lb, sprawl)
Kirk 13 Dips 19:45 (55lb)
Sep 27 2010

WOD 9/27

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

4 Sets
3 Hang Power Snatch (Start from top of the knee) + 3 Overhead Squats
Rest :30
6-10 Strict or Partner Chin-ups (Have a partner hold both feet, one foot, or waist)
Rest :90
*Post reps, and weights to comments

then…

10 Minutes AMRAP
50 Yard Sprint
20 Push-ups
1 Gasser
50 Double Under (pick your favorite jump rope move)

Not being able to govern events, I govern myself, and apply myself to them, if they will not apply themselves to me.
-Michel de Montaigne

Shopping List

 


A huge thanks goes out to our volunteers for FGB5: Michelle, Laura, Darlene, Liz, J.J, Stephanie and Ginger!!! And congrats to all those that participated...you all made us proud!


AM Results  
Mike 3 (S)
Karen 1 (S, Knee)
Michelle 3 (S, Knee)
Ainsley 2 (S, Knee)
Andrew 2 (S, Knee)
Kirk 3 (S)
Stephanie 3 (S, Knee)
Liz 2 (S, Knee)
Josh 3 Rx
Lauren 2 MOD
Shelley 3 (S, Knee)
 Noon  
J.J. 2 (S)
Cat 3 (S)
Julie 2 Rx
Tasha 2 (S, Knee)
Heather 2 (S, Knee)
PM Results  
“G” 3 (Knee)
Betsy 3 (Knee)
Patrick 3 (S)
Chi-Mike 3 (S)
John 3 (S)
Courtney 2 (S, Knee)
Juan Carlos 2 (S)
Christy 3 (S, Knee)
Boone 3 Rx
Melly 2 (S, Knee)
Skipper 3 (S)
Stephanie 3 (S, Knee)
Ginger 2 (S, Knee)
Julie 2 (S, Knee)
Kavi 2 (S, Knee)
Anthony 2 (S, Knee)
Zoom 2 (S, Knee)
Crash 2 (S, Knee)
Jennifer 2 (S, Knee)
Christie 2 (S, Knee)
Megan 2 (S, Knee)

 

Sep 25 2010

WOD 9/25

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Fight Gone Bad is today at Westlake High School from 8:00am to 11:00am.  Come out and show your support!


Last year's FGB crew


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