Nov 30 2011

WOD 11/30

Level Two
Skill
Mobility Circuit 1

WOD
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squat 95lbs

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. - Zig Ziglar

Passing Gas
*Post thoughts to comments

Announcements:
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level 1 – AM
Lawrence 4 (15#)
Ryder 3 (10#)
Brandon 5 (10#)
Canada 5 (10#)
Marissa 5 (10#)
Level 2 – AM
Elizabeth 17:35
 JV  15:56
 Mad Dog  16:30
 Turk  13:48
Mikey 14:13
Mike 17:23
Jay 14:20
CB 16:03
Janice 15:23
Ballet 14:15
Erica 15:38
V 18:05
Michelle 16:59
Can2 16:36
Kevin 17:52
Reis 14:59
Cynthia 19:17
Bryan 15:29
Ray 15:15
Christina 17:57
Level 2 – 12P
Lane 13:18
Tristy 15:08
Snooki 17:17
Joe 13:56
Pantera 12:55
Jables 14:45
Dayna 13:14
Senator 20:01
Level 2 -PM
Cat 16:58
G 15:43
Liz 20:42
Sanchez 15:40
Stephen 17:24
Blake 15:43
Fro 15:46
Sherman 18:27
David 18:18
Prodigy 13:44
Gary 17:16
Jon 14:14
LG 20:43
Marco 16:47
Sleeves 13:15
Christy 14:14
Carissa 14:48
Jerry 16:13
Greg 14:54
Cody 13:55
Wood 14:17
Chaz 15:19
AG 16:29
Tasha 14:27
Ryan 16:44
Ross 15:40
Lance 15:13
KT 19:42
Jenna 14:53
Teeny 17:09
Amy 19:47
 Level 1-PM
Margarita 5
Stacey 5
Cynthia 5
Chris 6
Daysha 6
PaddyIce 6
Ruffino 6
Andy 7
In-Line 5
Tiffany 7
Lola 6
Melissa 5
Dustin 7
Nov 29 2011

WOD 11/29

Level Two
WOD

A. Squat x3x3 @ 85-90% Rest appx 4:00-5:00
*Warm up quickly, do not count sets until you’ve reached correct RPE
B. RDL x5x3 rest 2:00
*work to a challenging weight all sets at the same weight.
C. Auxiliary Circuit 6-8 reps of each exercise, 3-5 rounds, no rest between sets but quality reps, this is not for time:
- Hip Thrusts (Bar only)
- Single Arm OH Step-ups (Light DB, or just raised arm)
- Strict Toes to Bar
- Super Mans

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

Act as if what you do makes a difference.  It does. - William James

Good Posture
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge is off to a great start! If you are competing and were unable to WOD yesterday, be sure to schedule the make up session today!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

 AM Results
 Kristin S
 Chris S
 Janice S
 Mego S
 Cindy S
 MGJ S
 Erica S
 Can2 S
 9 AM S
 Ballet S
 Michele S
 Peter S
 Eric S
 Macaroni S
 Pattie S
 Lance S
 Jenny S
 Audra S
 Ladies Class
Meredith 4 Rounds
Chapel :58 1:02 15 24 12:21
 Level I Noon
 In Line  4
 Melanie  4
Lola 5
Amy 4
Angela 5
Tiffany 5
Tristy 6
PM Results
David S
Stephen S
Danimal S
Charlie ?
G S
Cat S
Liz S
JJ S
Leah S
Betsy S
Jon S
Jerry W
Boone S
Bayou Jesse S
Chas :54/:53 34 44 8:40
Chrissy S
Jennifer S
Turk S
Greg 7
Corey S
Elena S
Uzi S
Ross S
Ryan S
Debbie S
Carissa S
Jerry G. S
Nov 28 2011

WOD 11/28

Level Two
Skill
Side Plank Test (Max Hold)

WOD
Tabata:
Cleans
Burpees

Then…

1 Mile Time Trial (15 minute cap)

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds:
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2-person teams. Partner B can’t move on until partner A has finished exercise

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. - Ella Wheeler Wilcox

A case for coffee
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge starts today! Good luck to all participants!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.   

Level 1 – AM
 Team Cranberry 14:33
 Team Turkey 15:45
 AM
R L C B mile
 Bubbles :54 :44 24 30 9:02 (row)
Janice  1:30 1:30 34 34 8:01
Beast  1:04 1:14 35 33 9:57
Albert  :54 1:02 22 22 7:43
Mikey 1:30 1:30 46 42 7:11
Michael 1:30 1:30 32 41 6:57
Beard  1:30 1:30 27 25 8:48
Cindy :18 :20 18 20 9:05 (row)
Valyn 1:30 1:30 21 39 9:40
Ballet 1:30 1:30 43 45 7:12
9am 1:01 1:03 37 32 9:06
Can2 1:11 1:12 45 43 8:54
MGJenny :42 :55 28 25 8:45 (row)
Danimal  1:30 1:30 30 43 8:39
Michele :34 :37 34 30 9:21 (row)
Eric 1:10 1:10 41 47 7:47
Dayna 1:30 1:30 46 51 7:34
Ray 1:30 1:30 51 41 8:50
 Noon Level II
 Jesse  :50  1:02  27 44  7:15 Row
 Roni  1:30  1:30  46  61  6:40
Lane 1:30 1:30 40 54 7:05
Heather 1:30 1:14 37 41 9:12
Blake 1:30 1:30 44 40 8:17
Thurst 1:05 1:30 40 40 DNF
Mere 1:30 1:03 45 31 11:26
Jables 1:08 1:02 42 42 8:11
Lance 1:30 1:30 46 48 7:56
Betsy 1:30 1:30 50 45 7:18
Cat :45 1:02 36 36 9:08
Stephen 1:12 1:30 26 30 10:55
Aaron 1:30 1:30 27 26 9:07
Tasha 1:30 1:06 38 40 7:47
Kristin 1:30 1:30 43 39 9:27
Sanchez 1:30 1:30 30 26 7:15
Gary 1:30 1:30 27 40 10:07
Cody :58 1:30 54 50 6:48
Jon 1:30 1:30 40 45 7:37
Leah 1:15 1:16 20 26 9:57
Josie 1:07 1:03 19 23 13:53
“G” 1:30 1:30 39 39 8:29
David 1:30 1:30 38 47 9:09
Marco 1:05 1:03 40 33 12:15
Anthony 1:30 1:15 27 34 DNF
LG 1:00 1:00 22 28 11:32
ABC 1:30 1:30 26 28 8:31
Christy 1:30 1:30 40 41 7:39
Elizabeth 1:30 1:30 24 21 7:45 (row)
J.V. 1:30 1:30  30 37 8:28
Jenna 1:30 1:30 39 40 7:21
Wood  1:30 1:30 47  45 7:16
Corey 1:30 1:30 35 43 7:02
Jerry 1:30 1:30 43 40 8:03
Geno 1:30 1:30 40 31 8:24
Megan 1:30 1:30 36 34 8:56
Jeff 1:30 1:30 40 40 8:47
Uzi 1:05 1:30 37 35
KT 1:03 1:30 23 28 9:11
Carissa 1:30 1:30 35 41 8:31
Kirk 1:30 1:30 32 36 9:04
Sleeves 1:30 1:30 47 51 5:45
Greg 1:30 1:30 40 46 6:24
J.J. 1:12 1:12 25 18 11:15
AG 1:30 1:30 35 35 7:47
Zoom 1:30 1:30 26 38 7:51
Level 1 – PM
Team McLovin 15:12
Team House Divide 15:12
Team Dudes 16:44
Team Ladies 17:20
Nov 26 2011

WOD 11/26

All Levels
A1. Frank or Front Squats w/ Pause x5x3 rest :60
A2. Ring Rows x10x3 rest :90

then….

5:00 AMRAP
10 Air Squats
10 Step-ups (Total: 5/leg)
10 AbMat Sit-ups

Announcements:
- We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
- – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

Results
 Mac in the Morning  362
 Peter & Gary Rock  360
 Aquaman  340
 Team Squatastic  392
 Black Magic  394
 Team Smurf  373
 The OC  279
Nov 25 2011

WOD 11/25

All Levels
Skill
A. Muscle Snatch+SGBN Push Press+ Overhead Squat x3+3+3×4 Rest 3:00 Minutes

WOD
21-15 – 9:
Push ups (scale up to dips or ring push-ups)
Power Cleans @ 135 lb, 95 lb
400 M Multi-Directional Run b/t each round (Slide R, Slide L, Run Forward, Run Backward)
* Time recorded

Announcements:
- We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
- – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

Results
Chapel  17:48
 Mer  14:49
 Canada  14:58
 Marissa  11:42
 Liz  19:41
 MG Jenny  18:14
 Macaroni  15:08
 Dain  13:01
 CB  14:09
 Ray  14:26
 Uzi  13:38
 Teeny  15:26
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