WOD 2/21/09

Ridgeback Party

Tabata Wall Balls (20lbs/15lbs)
Rest 1 minute
50 KTE's
Rest
Tabata Wall Balls

Steve: 8, 4:22, 5
Brent: 8, 3:56, 8
Catherine: 3, 4:12, 4
(mod: 1/2 KTE's, 10lb WB)
Terry: 6, 4:40, 3
(mod: 3/4 KTE's at 30 reps)
Jordan: 2, 4:54, 2
(mod: 1/2 KTE's at 25 reps)
Troy: 5, 4:44, 4
(mod: 3/4 KTE's)
Jeremy: 7, 4:38, 6
(mod: 1/2 KTE's)

WOD 2/20/09

Sweat much Terry?

It all comes apart at the end eh?

No more thrusters please

What the hell is this lady so happy about!? Oh ya, she's done.

Max thrusters in 20 min
95lbs/67lbs

Daily Leaders:
1.) Jeremy: 130
2.) Ian: 123
3.) Steve: 107

Corene: 103
Arron: 85
Jordan: 80
Terry: 99

Some great shots in this sequence! Guess Jeremy should take all the pics.

WOD 2/19/09

Todd's Potty Face

Corene's Determination Face

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

Daily Leaders:
1.) Arnold (165, 175, 185, 195, 205) & Todd (135, 145, 157, 185, 205) 205lbs
2.) Jordan (157, 165, 175, 179, 185) 185 lbs

Corene: 77, 85, 107, 115, 123
Terry: 115, 135, 157, 167, 177
Jennifer: 43, 55, 65, 73, 85
Catherine: 63, 73, 85, 93, 83

Nice job everyone.

And please make sure you welcome our newest member Jordan Archer when you guys get a chance!

WOD 2/18/09

10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps 24"/20"

Daily Leaders:

1.) Brent: 4:32
2.) Arnold: 4:36
3.) Arron: 5:21

Ian: 7:06 [32" Box jumps]
Terry: 9:13
Steve: 7:27
Jody: 5:23 (mod: jumping pull-ups, 14" box jump)
Dave: 6:41
Cindy: (mod: jumping pull-ups) First time for Cindy at the prescribed 20" jump! Awesome job!

New PR for Mr. Brent Chapman cleaning 225lbs!

And Steve busted out with a 45" box jump!

WOD 2/17/09

For time:
45 Double-unders
135lb/95 lb Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Steve: 19:57
Brent: 17:33
Arnold: 21:40
Corene: 24:42 (mod: 63 lbs, mod: 20" incline pu's for dips)
Catherine: 19:13 (mod: 135 singles x 2, 15 lb med ball cleans, 3 pt. dips)
Arron: 27:07 (mod: 95 lbs)
Jeremy: 22:54 (135 singles x 2, 20" incline pu's)

Butterfly Pull-Ups Tutorial

Arnold shared this video he found on youtube. Once you have a good kipping pull-up you can look at working on butterfly pull-ups. Or before if you like. I think "regular" kipping pull-ups are more fundamental. All the insane Fran times are done using butterfly pull-ups. Click here to see the video.

Wednesday 7:30 & Saturday 11:30

Hi All,

Watch for Stacy to be leading the Wed. 7:30 and Saturday 11:30 classes. Stacy is an awesome CrossFitter and has a great skillset to share with you. Please make her feel welcome and give her your full attention!

WOD 2/16/09

"The Chief"

Max rounds in 3 minutes of:
3 135lb/95lb Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Daily Leaders:

1.) Arnold: 5,4,4,4,3 = 20

2.) Jeremy: 4,4,4,3,3 = 18

3.) Terry: 4,4,3,3,3 = 17

Dave: 3,3,3,3,3 = 15

Cindy: 4,5,4,4,4 = 21 (mod: 43 lbs, hang cleans, knee pu's)

Todd: 3,3,3,2,3 = 14 (mod: 77lbs, hang cleans)

Nina: 3,3,2,2,3 = 13 (mod: 43 lbs, hang cleans, knee pu's)

Jody: 4,3,4,4,4 = 19 (mod: 43 lbs, hang cleans, knee pu's)

Josh: 4,2,2,1,2 = 11 (mod: 67 lbs, negative pu's in the 3rd round)

Great job. Nice to have you back Josh!

Slight Schedule Change

1:30-2:30 Tuesday & Thursday has been designated open gym. You can come in and work on anything you like or do the WOD. FYI.

WOD 2/14/09

150 KB Swings for time
24kg/16kg

Daily Leaders:
1.) Ian: 8:26 (ROM penalty!)
2.) Steve: 8:27
3.) Terry: 9:54

Dave: 13:21
Cindy: 8:10 (mod: switch to 12kg after 25 reps)
Melissa: 9:40 (mod: 8 kg)
Brian: 16:05 (mod: 16 kg switching to 12 kg after 50 reps)
Brant: 12:26 (mod: 16 kg switching to 12 kg after 40 reps)

Thanks to Melissa and Brian visiting from CrossFit Revolution in Tampa and their friend Brant for training with us. You guys are welcome back anytime!