WOD 6/13/09

Arron had a little run in with the box

Notorious

Did you know I beat my husband today at CrossFit? Well I did!

Max rnds in 15 minutes:
7 Box Jumps (24"/20")
10 Ball Slams

Daily Leaders:
1.) Arron: 16.5
2.) Jennifer & Troy: 15.5 (I just don't don understand how the girls can do as good as the boys!?)
3.) Lorie: 13.5
4.) Derek: 13
5.)*

WOD 6/12/09

Man, talk about the business end of a stare

Who knows what Dean is pontificating on here

400 M Run for time

rest...

Tabata SDLHP (95/75)
Tabata knee-to-elbows
Tabata push-ups

rest...

50 goblet squats (24/16) for time

Record 5 scores. Fixed 1 minute rest between Tabata exercies.

Julie: 1:55
4/5/4=13
3:18

Ben: 1:40
6/11/7=24
2:11

Dean: 1:35
6/3/8=17
3:14

Ian: 1:30
6/12/7=25
1:58

Arnold: 1:27
6/10/7=23
1:43

Derek: 1:41
4/2/5=11
3:20

Steve: 1:26
6/6/6=18
2:09

Mike: 2:01
5/2/7=14
4:22

Laurie Ann: 1:46
4/3/2=9
2:48 (mod)

Nate: 1:38
5/10/4=19
2:23 (mod)

Lorie: 1:58
6/8/12=26
2:33 (mod)

Strength Class
3x5 Back Squat

Arnold: 245lbs
Ian: 235lbs
Steve: 235lbs

Thanks to Derek, Lorie and Corene for the beverages!

WOD 6/11/09

1-2-3-4-5-6-7-8-9-10
Snatch (95/65)(power)
Burpees
Clean (95/65) (power)

Daily Leaders:
1.) Arnold: 14:16
2.) Brent: 16:25
3.) Corene: 22:29
4.) Matt: 23:02
5.) Derek: 26:12

Arron: 26:31
Mike: 28:37
Nick: 27:31
Nate: 19:25 (mod)
Jennifer: 20:22 (mod)

Strength Class: Deads

Adam: 377lbs (coach Chapman forgot to record anything!)

Nice work Adam.

Awesome job guys. Derek! First time on the leader board. Also, Arnold pulled 405lbs today!? Whatever...

Also, Nick really tore into his last set of cleans today with a ferocity unseen by many. That's what I'm talkin' about Nick. That's the beginning of taking it to the next level.

Mike's back. We're glad Mike. Solid first day back too.

Somewhere I had a picture of Chapman's glistening man body but I can't seem to find it. Just as well (unless you're Nina).

WOD 6/10/09

Troy (OFP)

Front Squat
3-3-3-3-3 reps

Then...

2 attempts at max reps pull-ups

Front squat workout last done here. See if you were present that day and let see some bigger numbers! Let's also get some more names on the board for 20 & 30 pull-ups...

Corene: 135lbs/5,7 pull-ups (2 new PR's!)
Adam: 240lbs/16,8 pull-ups (Insane Adam!)
Ian: 200lbs/26,31 pull-ups (PR's)
Terry: 200lbs/11,16 pull-ups (2 new PR's!)
Steve: 205lbs/23,21 pull-ups (2 new PR's!)
Jordan: 205lbs/19,11 pull-ups
Troy: 127lbs/4,3 pull-ups
Dean: 165lbs/10,12 pull-ups (PR for pull-ups!)
Matt: 175lbs/22,20 pull-ups (PR for pull-ups only?!)
Lorie: 65lbs/3,4 pull-ups (mod)
Catherine: 93lbs/pull-up #'s? (mod)

Nice work. Lot's of PR's. Congrats to everyone - it is very satisfying to best your previous results. Very often, and certainly more often as you develop and mature as an athlete, the difference between your previous performance/capacity (strength wise, metcon, whatever) is decided by sheer mental tenacity. Or at least it is a HUGE factor. Focus on making your minds strong too.

Corene lifted to absolute failure today for the first time. Congratulations Corene! Now you know how the rest of us feel. I want to see you failing a lot more...

Let me know if I missed any PR's please.

WOD 6/9/09

Five rounds for time of:

21 Thrusters (75/55)
21 Double-unders

Daily Leaders:
1.) Ian: 12:32
2.) Steve: 13:17
3.) Mark: 14:00
4.) Terry: 18:48
5.) Brent: [22:16]

Derek: 30:55
Jordan: 14:45 (mod)
Troy: 27:53 (mod)
Nate: 25:55 (mod)
Adam: 17:21 (mod)

Chapman was a beast and did 95lbs. Yuck!! Great job Brent.

WOD 6/8/09

Don't worry Matt, everyone gets caught in this position

5 rounds for time:
15 kb swings (24/16)
15 push-ups
15 wall ball shots (20/15)

Daily Leaders:
1.) Steve: 10:09
2.) Ian: 10:26
3.) Jordan: 11:05
4.) Mark: 11:23
5.) Dean: 12:17

Corene: 14:42
Todd: 17:25
Arron: 13:12
Beau: 15:27
Nate: 18:16
Nick: 16:41
Derek: 18:22
Jennifer: 17:32
Adam: 14:40
Matt Shay: 15:35
Lorie: 17:28 (mod)
Matt: 18:35 (mod)

Will post pics tomorrow guys. Scuze (think Italian accent), my friend Rich is in town and I have not seen him for a couple years - have to be off to dinner. Great job as usual today!

Oh ya, damn you Steve.