WOD 4/1/09

Maritza forgot her gym shoes and had to train in her snow boots - had to get a shot of that

300 Thrusters for time (95lbs/75lbs)

Even though Arnold, Maritza and Mike were suckers for my April 1st workout (I know some of you were too!) they came in and kicked ass on a tough WOD:

Max rnds in 15 minutes:
5 Thrusters (95/75)
10 Pull-Ups

Arnold: 12
Mike: 7
Maritza: 11 (mod)
Ian: 10 (ST)

WOD 3/31/09

Adam keepin that bar where it belongs

Who invited the nordic barbarian?

Don't mess with Texas

Terry's mean face

50 Deadlift (185lbs/135lbs)
50 Anchored Med Ball Sit-Ups (w/ab mat)
50 Side-to-sides (24kg/16kg)
50 KTE's
50 Ball Slams

Arron: 16:58
Arnold: 11:53
Ian: 14:40
Jeremy: 14:26 (mod)
Todd: 22:57 (mod)
Maritza: 14:10 (mod)
Catherine: 17:15 (mod)
Adam: 19:35 (mod)
Jennifer: 16:38 (mod)
Terry: 15:55 (mod)
Jordan: 16:14 (mod)
Corene: 15:59 (mod)
Jody: 16:57 (mod)

That was fun as hell you guys. Thanks!

Rope Climbs in Louisiana

Steve is on vacation and sending me CrossFit pics from his cell phone... Glad to see he is way over the edge for CrossFit. Totally crazy. Come home safe Steve, see you when you get back.

WOD 3/30/09

Don't I know I'm supposed to have knuckles to the ceiling? Probably a pretty bad split jerk too...

Jennifer putting the grace in "Grace"

Grace
Clean & Jerk 135lbs/95lbs 30 reps for time



Here is Jason Khalipa, 2008 CF Games Champion, doing it in some ridiculous time. If you want to press/push press it instead of jerking it, go right ahead.

Jeremy: 4:02
Arnold: 5:44
Cindy: 6:57 (mod)
Matt: 5:28 (mod)
Jordan: 6:01 (mod)
Jennifer: 5:53 (mod)
Dean: 5:40 (mod)
Terry: 4:50 (mod)
Adam: 5:48 (mod)
Ian: 5:55 (made up next day)

Great job everyone. Remember, these are very technical movements and we incorporate them into the WOD to become better CrossFitters. Keep working on these movements and you will get good at them, just like anything else. Here is the clean and jerk demo off the CrossFit site.

Here is some Olympic footage of heavy clean and jerks. These guys have to do a full clean/squat clean with very large loads. Today we did power cleans for "Grace".

Jiu-Jitsu cross post

Hey guys, click here to see the jiu-jitsu blog outlining my glorious loss.

WOD 3/28/09

5 rnds for time:

10 burpee-to-box jumps (24"/20")

20 ball slams 

Maritza: 9:13

Terry: 10:55

Adam: 10:39

Troy: 11:13

Dean: 12:39

Jeremy: 12:04 ST

Thanks Maritza!  I'm glad someone was there to beat Terry.

WOD 3/27/09

100 Pull-ups....for time!

Terry: 11:50

Dean: 6:20 (mod)

Cindy: 9:19 (mod)

Maritza: 13:35 (mod)
Arnold: 5:27 (made up couple days later)

Great job you guys. Today I did max rnds of 10 push-ups and 20 squats in 20 minutes. I got 23. At sea level. Any edge I had was cancelled out by only partially digested Chipotle. But I got a WOD in!

Can't wait to get back training with all of you next week...

The Death of Mods

Hey guys and gals,

Also...been meaning to say that there will be no more mods to the WODS.  Just kidding.  We are however going to stop recording all the gory details of your mods.  Here's the deal - gratefully, again thanks to all of you, we are getting busier and recording everyones individual mods is becoming more difficult and time consuming, with an ever increasing margin for error. We will continue to post your results (time, weight(s), rounds etc.) and we will note if there were any mods to the workout for the individual (mod).  If a detailed record of your modifications are a priority for you, the trainer will always give you ample time and space to get those recorded before the workout begins.  If you make further modifications in the middle of a WOD, please feel free to walk over to the board or your journal and record those as well. Then you can post your mods to the comments section of the days WOD.  When I repost the link for the workout in the future (when we do the WOD again) you will be able to see the bottom line for your last performance and, if you cared to record them, a detailed record of your mods.

Thank you so much for your understanding on this and I promise we will use the extra time gleaned to yell at you more about your ROM and general body mechanics in the midst of your suffering.

No Class Tonight!!

Hey all,

We are going to cancel class tonight just to keep everyone home safe.  

Let's play it by ear for tomorrow.  Check the blog...

Thanks for understanding if you are an insane CrossFit maniac that was determined to get your WOD on no matter how many feet of snow.

WOD 3/26/09

Jean's B-day Workout:
50 Sit-Ups (Abmat w/hands on the floor)
25 Deadlifts (185lbs/135lbs)
25DU's
20 Deadlifts
25 DU's
15 Deadlifts
25 DU's
10 Deadlifts
25 DU's
5 Deadlifts
25 DU's
50 Sit-Ups

3x singles for mods

Happy B-day Jean!

Steve: 11:28 (Die Hard!)

WOD 3/25/09

There's something I just love about this pic

4 400M sprints for time

1 minute rest between attepmts

Troy: 1:24, 1:40, 1:41, 1:46
Arnold: 1:31, 1:33, 1:41, 1:46
Jesse: 1:39, 2:00, 2:01, 2:09
Ian: 1:18, 1:25, 1:25, 1:31
Maritza: 1:26, 1:33, 1:32, 1:37
Terry: 1:19, 1:26, 1:28, 1:37
Adam: 1:23, 1:44, 1:50,1:55
Arron: 1:17, 1:23, 1:22, 1:30
Mike: 1:34, 1:48, 1:46, 1:48
Jordan: 1:19, 1:31, 1:27, 1:44

Jennifer: 18:17 (made up yesterday's WOD, knee push-ups, and pipe for O-squats)

Also, Arron ran one more 400 after the WOD w/40lbs in 1:46. Great job Arron.

Lastly, please welcome Adam Nardi to the gym when you meet him. Glad you're here Adam.

WOD 3/24/09

Todd.....bringin' it.......as usual

Jeremy's zombie swing

Jean feelin' the pain

Pic says it all

5 rounds for time:
15 O-Squats (75lbs/55lbs)
20 Push-Ups
25 KB Swings (24kg/16kg)

Daily Leaders:
1.) Arnold: 15:28
2.) Brent: 18:05
3.) Steve: 18:59

Jeremy: 22:55
Arron: 19:36 (mod: 55 lbs first rnd, 45 lbs after that)
Nathan: 45:37 (mod: 45 lbs, 16 kg, some knee push-ups)
Jean: 22:41 (mod: 20 rep sit-ups for O-squats, 12kg bell, knee pu's)
Corene: 20:30 (mod: 33 lbs)
Brenden: 23:27 (mod: 33lbs, switch to 16kg middle of 3rd round)
Dean: 30:30 (mod: 33 lbs, 16kg)
Matt: 34:19 (mod: 55 lbs - switch to 33 lbs in 3rd rnd)
Todd: 32:05 (mod: 33 lbs)
Cindy: 21:40 (mod: pipe, knee push-ups)

WOD 3/23/09

For time:
225/165 pound Deadlift, 21 reps
30 Pull-Ups
225/165 pound Deadlift, 15 reps
30 Pull-Ups
225/165 pound Deadlift, 9 reps
30 Pull-Ups

Steve: 15:10
Brent: 11:34
Nathan: 24:20 (mod: 185 lbs, jumping pu's)
Jennifer: 10:15 (mod: 125 lbs, jumping pu's)
Jordan: 12:23 (mod: incline push-ups for pull-ups)
Arron: 12:17 (mod: 205 lbs)

Nice work all. We should call that one "Popeye".