WOD 3/21/09

Ham?

Just got done crushing Jennifer on the run....by 1 second.

9 AM:
Make up a WOD you missed this week.
11:30 AM:
Meet at Hine lake for a 5K. Click here for directions and meeting place.

9 AM:

Arnold: 12:52
5 rounds for time:
20 SDLHP (54kg)
20 Push-Ups
20 Wall Balls (20 lbs)

Troy:24:41
5 rounds for time:
20 SDLHP (54kg)
20 Push-Ups
20 Wall Balls (20 lbs)

Ian: 10:04
Nasty Girls

Nathan: 20:38 (mod: 95 lbs, 14 rep dips for mu's)
Nasty Girls

Maritza: 14:17 (mod: jumping pu's)
21-15-9
STS's
KB Swings
Step-Ups
Pull-Ups
16kg Bell

11:30 AM:
Daily Leaders:
1.) Steve: 24:35
2.) Terrry: 28:25 (New PR!)
3.) Troy: 29:08

Jennifer: 30:49
Ian: 30:48

I'll be late tomorrow for the run!

I forgot I have class here till 11:30 on the mark. If you guys want to wait I'll be there shortly. Otherwise bring a watch and some paper and I'll show up with the camera...

For anyone that thinks CrossFit is out of reach for them...

Click here. Right off the main site. Pretty cool.

WOD 3/20/09

Arnold and I have the same pet back arch

Head to head!

Get that muscle-up Julie!

Sorry Terry, it's just a picture of your nose

Nasty Girls!
3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans (135lbs/95lbs)

Arnold: 6:47
Ben: 7:09
Julie: 24:27
Brent: 14:07
Maritza: 7:22 (mod: 55lbs, 7 incline push-ups and 3 pull-ups for mu's) First WOD!
Steve: 13:37 (mod: 14 rep jumping mu's)
Cindy: 9:46 (mod: 55 lbs, 14 rep dips for mu's)
Catherine: 14:02 (mod: 65lbs, 14 dips for mu's)
Arron: 16:47 (mod: 115lbs, 14 rep jumping mu's)
Corene: 9:35 (mod: 73 lbs, 14 rep dips for mu's)
Terry: 15:56 (mod: 14 rep jumping mu's)

You guys were unreal tonight!

If you have not met them yet make sure and welcome Maritza Dominguez (visiting from Texas) and Matt Shay to our gym.

WOD 3/19/09

Max rounds in 20 minutes:
10 KTE's
20 Ball Slams (12lbs)

Arnold: 14
Brent: 10
Steve: 10
Dave: 10
Matt: 7
Todd: 7
Nathan: 6 (mod: 1/2 KTE's)
Jody: 9 (mod: 3/4 KTE's)
Jennifer: 14 (mod: 1/2 KTE's)
Jean: 9 (mod: 1/2 KTE's)
Corene: 7 (mod: 3/4 KTE's)

Sorry when I miss some of you in the pics...

Nicole Carroll O-Squatting her bodyweight 15x

Crazy...

Hine Lake 5K Run Saturday 11:30 WOD

If you were robbed of the metric system like myself you'll be interested to know that's about 3.1 miles.

If you "don't run" or "can't run that far", no worries, you can walk when you have to. Seriously, this will be a fun opportunity to get out of the gym for the WOD so try and make it if you can.

Below is the map showing the park adjacent to the lake. Let's meet in the parking lot at 11:30 (which is across the street from the "B" marker on the map - the "A" marker is starting at the gym).

Don't forget your sunblock kids!


View Larger Map

Ball Slams

Got some new toys at the gym for you guys. We will have 15lb balls next month. Check out the video so you know how to do them!

Click here.

WOD 3/18/09

What the hell you laughin at Strong!?

These guys are studs - 2 WODs in one day

10-5-5-3-3-1-1-1-1-1 reps of:
Shoulder Press

*progression shamelessly stolen from Front Range CrossFit. Let's try it!

Daily Leaders:
1.) Mike: 75, 97, 107, 115, 135, 145, 157, 167, 179 (new PR!)
2.) Ian: 45, 75, 97, 107, 115, 127, 135, 135, 138.3, 145
3.) Arnold: 75, 97, 107, 115, 127, 135, 135, 125, 125, 128

Troy: 45, 67, 75, 85, 85, 95, 97, 88, 88, 88
Jennifer: 33, 43, 45.2, 47.3, 55, 55, 56.1, 56.1, 57.2
Ron: 75, 97, 107, 115, 125, 125, 131, 125, 125
Terry: 75, 75, 97, 107, 117, 125, 125, 127

Some folks needed another number...

WOD 3/17/09

Jeremy doesn't like how those step-ups taste...

21-15-9
Side-to-sides (24 kg/16 kg)
KB Swings (same weight)
Step-ups w/KB (same weight)
Pull-ups

Daily Leaders:
1.) Ian 10:06
2.) Steve: 11:19
3.) Terry: 12:18

Brent: 12:46 [CF Games Pull-ups] ST Quit complicating things with the additional work and the ST! I don't know where the hell to put you!
Troy: 23:54
Jeremy: 12:57
Dave: 14:56
Corene: 10:35 (mod: jumping)
Brenden: 15:56 (mod: 16 kg swings)
Nathan: 37:52 (mod: jumping, 16kg)
Jody: 12:08 (mod: jumping)
Todd: 16:59 (mod: jumping)
Cindy: 10:17 (mod: jumping)
Jean: 16:47 (mod: jumping, 12 kg swings, 8 kg step-ups)

14 athletes training today! Great job.