WOD 3/9/09

Jordan

Air Jordan

Air Todd? Todd was reminding me before we started this that he uses the 20" box when we do box jumps. ???????????????????? No more of that.

5 rounds for time:
72 ft. bear crawl
72 ft. walking lunges
72 ft. Galvao push-ups
72 ft. frog hops

Daily Leaders:
1.) Ian: 11:19
2.) Arnold: 12:21
3.) Jeremy: 15:06

Todd: 27:43
Jordan: 26:42
Jennifer: 18:43 (mod: knees)

Great job all. Check out the video of Andre Galvao (world class jiu-jitsu black belt) training that I stole some of this from.



Ok, so we didn't look as athletic doing it.

Oh yea...

How could I forget? On Friday Corene got her first pull-ups here in the gym. I tried to video it but she wouldn't let me. We also started working on the kip. It's only a matter of a few more weeks before she is banging out pull-ups. Great job Corene! I'm pretty sure it didn't have as much to do with your hard work as it did with my ultimatum though...

Keep it up ladies, I want to see that pull-up rack full of women knockin out pull-ups!

WOD 3/7/09

Terry rockin the WOD all by himself :(

Oh my God, your not taking pictures are you!?

5 rounds for time:
Run 400M
30 Box Jumps (24"/20")
30 Wall Balls (20lbs/15lbs)

Daily Leaders:
1.) Arnold: 28:03
2.) Terry: 38:08
3.) Jeremy: 38:36

Troy: 42:08
Brenden: 35:42 (mod: 15lbs)
Jean: 36:15 (mod: 3 rnds, step-ups, 10lb ball to 9ft mark)
Nathan: 1 Hr. 3:27 (mod: 20" step-ups, 10lb ball)


I have some awesome info. to share with you guys for KB's so we will have some sort of clinic soon...

WOD 3/6/09

Ben getting everyone ready for Da Bear

Synchronized CrossFit!?

"The Bear Complex"

Perform 5 rounds with 7 sets each round of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

There is no time component. Rest between rounds as needed. Progressively increase weight to get to your max load on round 5. Oh yea, no rest except between rounds. That is to say, 7 whole sets must be performed before you can set the bar down.

Daily Leaders:

1.) Ben: 67, 89, 105, 115, 135 = 511 lbs

2.) Brent: 67, 75, 95, 105, 115 = 457 lbs

3.) Terry: 67, 77, 89, 100, 105 = 438 lbs

Steve: 67, 77, 85, 97, 97 = 423 lbs

Catherine: 33, 33, 33, 43, 43 = 185 lbs

Corene: 33, 43, 55, 63, 63 = 257 lbs

Try and make the Oly Class tomorrow!

At 4PM just before class. Next week we will be snatching in the workout. This is a great lift and you need to learn!

Another Muscle-Up

Brenden has been very anxious (for good reason!) for me to post this and I have been lagging. Good job young Jedi!

I got 2 full range handstand push-ups a couple days ago. Working on three. Hadn't tried them in months before this week. Sometimes you just need to leave things alone and train CrossFit for awhile and then come back to them. Of course sometimes you need to bust ass trying and failing over and over again. It just depends.

Who shall we video next with some personal milestone?????????????

WOD 3/5/09

Max Rnds in 20 minutes:
10 Virtual Shoveling (90lbs/65lbs w/24" Box)
10 Goblet Squats (24kg/16kg)

Brent: 9
Dave: 5
Ian: 10 (I wore the stopwatch just so I could beat Brent!)
Catherine: 6.5 (no mods!)
Jody: 7
Jennifer: 8 (mod: 12kg)
Nathan: 3 (mod: 65 lbs)
Dean: 6 (mod: 16kg)

We've almost got enough ladies outgrowing the mods to start up a women's Daily Leaders section. Keep it up!

Also, please welcome Nathan Krallman when you get a chance. Nathan had a brutal orientation workout last week and showed his constitution walking in here for his first WOD today.

WOD 3/4/09

Stace pulling mad weight

Ok, I'm not pulling mad weight but it was a lot for me

Deadlift
3-3-3-3-3

Daily Leaders:
1.) Steve: 275, 315, 337, 345, 355
2.) Mike: 225, 245, 265, 277, 305 (New PR!)
3.) Ian: 185, 225, 255, 275, 285 (NEW PR!)

Terry: 165, 195, 225, 255, 277
Jennifer: 122, 132, 142, 145, 148.3
Troy: 185, 207, 229, 251, 273 (NEW PR!)
Stace: 130, 152, 185, 202, 224

WOD 3/3/09

Ok, so you want me to do how many rounds?

Steve kissing the ground Corene walks on

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Daily Leaders:

1.) Arron: 3:06, 4:01, 4:55, 4:40, 4:59 = 21:41

2.) Arnold: 3:26, 3:52, 4:35, 5:31, 6:38 = 24:02 (you cheated yourself by 18 seconds Arnold!)

3.) Ian: 3:48, 4:48, 5:25, 6:02, 5:54 = 25:57

Jeremy: 9:52, 11:05, 10:58, 14:59, 13:15 = 1 Hr. 9 Seconds
Dave: 4:59, 7:07, 10:03, 7:38, 10:32 = 40:19
Steve: 4:16, 5:30, 6:35, 6:49, 6:34 = 29:44
Terry: 5:36, 6:01, 7:33, 7:36, 7:11 = 33:57
Jody: 5:23, 5 (xtra minute rest for diaper change), 5:13, 4:41, 4:39 = 24:56 (mod: jumping pu's, knee push-ups)
Corene: 4:01, 5:40, 6:01, 7:01, 6:24 = 29:07 (mod: jumping pu's)
Dean: 6:21, 9:22, 9:58 = 25:41 (mod: 3 rounds, jumping pu's)
Cindy: 4:18, 4:23, 4:46, 4:29, 4:22 = 22:18 (mod: jumping pu's, knee pu's)
Nina: 6:06, 8:23, 10:37, 11:19, 10:15 = 46:40 (mod: jumping pu's, knee pu's, mod sit-ups)

Jeremy gets the biggest heart award for this one. Arnold would be a contender if his time wasn't so low. Of course everyone did an awesome job pushing through. We all agreed this was a pretty bad workout. Maybe we won't do it again till 2010!

WOD 3/2/09

Is Jennifer stretching or swinging a KB? Thanks to my expert photography you'll never know.

Helen

Three rounds for time:
Run 400 meters
21 KB Swings 24KG/16KG
12 Pull-ups

Daily Leaders:
1.) Arnold: 9:31 (beat his old time by 16 seconds!)
2.) Arron: 10:47
3.) Steve: 11:16

Jeremy: 14:53 (within 30 seconds) Sorry Jeremy!
Ian: 11:21
Terry: 13:37
Jennifer: 12:09 (mod: 12kg, jumping pu's)
Cindy: 12:20 (mod: 12kg, jumping pu's)
Jordan: 16:08 (mod: jumping pu's)

That reminds me - when you meet her please welcome Jennifer Berens to the gym. You can catch her training in the afternoon sessions.

Also, I will not usually note any extra curricular workouts but Brent's workout today is worth mentioning -
3 rounds for time:
3 Deads (315lbs)
3 Muscle-Ups
3 Clean & Jerks (185 lbs)
1 36" Box Jump
400 M Run

21:27

Sick.

I'm going to be able to do that soon!

Seriously. I am.