WOD 5/26/09

50-40-30-20-10
DU's
Wall Ball (20/15)

Daily Leaders:
1.) Ian: 12:56
2.) Arnold: 14:03
3.) Steve: 14:45
4.) Todd: 26:18
5.) Terry: 26:28

Derek: 32:20
Jamie: 26:36
Lorie: 30:30 (mod)
Jordan: 17:08 (mod)
Dean: 19:37 (mod)
Arron: 26:28 (mod)

Apologies for almost no pics. Camera ran out of batteries in the middle of the WOD and the little camera sucks for taking CrossFit pics (read: I don't know how to use it very well yet).

Derek, great job on making a ton of progress in one hour with the jump rope.

Last thing - so we already decided to make the Leader Board unisex. To get on you just have to do the WOD as prescribed for your sex. I was thinking I would move to putting up slots 1-5 no matter what and then filling them with *'s or something if there are not enough people. That way I can stop the confusing practice of sometimes putting 3 slots and sometimes putting 5 and sometimes putting none depending on who shows up and how many people do it as prescribed. If no one does the WOD as prescribed on any given day I'll fill it with 5 *'s. How does this sound? Post up please.

Monday Open Gym

Rember all, no regular class today. Open gym from 4-6PM.

I know some of you would like to do the CrossFit Total and that is great. Please get together as a group, take the CrossFit total article off the buletin board and read the rules and procedures together - they are quite specific.

Also, make sure you stay safe on your lifts. There will need to be 2 spotters for each person back squatting when it starts to get heavy. Jeremy can go over the fundamentals of spotting with you guys. This is an important job so make sure you know how to spot each other correctly (how to hold the bar, clear line of site between the spotters, no bailing out on the part of the lifter etc.)

That being said, have a great rest of your weekend! See you on Tuesday.

And thanks again to Dean for hosting our wild crew on Saturday and for the generous post WOD beers on Friday.

WOD 5/23/09

3-3-3-3-3
Deadlift

or

5-5-5-5-5
Overhead Squats

then...

finish with 15 reps of a lower weight for the lift you did. This should be hard!


Brent: 315/225 x 15
Troy: 265/165 x 15
Derek: 235/145 x 15
Corene: 195/123 x 15 (PR!)
Lorie: 130/93 x 15
John: 55/35 x 15
Matt: 225/185 x 15 (made up the following day)

Great job! Let me know if I missed any other PR's. If you had no idea what you could deadlift or had not done it with any real weight before today we'll just say... "awesome job Lorie and Derek!" and you can get a new PR next time now that you have a reference point - even though this was a PR of sorts too. And kudos to John for working on the very challenging overhead squat. I know that is a tough movement.

WOD 5/22/09

How could you not love that face?

Bridget showing off her new perm in O-squat formation

Come to me sweet barley & hops nectar

Just like this one cuz of Ben's CrossFit prayer in the background

100 unmodified pull-ups! What a monster.

Angry, crazy Nina

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Workout last done here.

I believe we shall see some improvements!!

Daily Leaders:
1.) Ben: 15:39
2.) Ian: 17:18
3.) Brent: 18:37

Julie: 19:52
Dean: 33:09
Derek: 27:37 (mod)
Lorie: 32:00 (mod)
Corene: 22:43 (mod)
Terry: 26:07 (mod)
Catherine: 26:04 (mod)
Nina: 25:34 (mod)
Jennifer: 27:02 (mod)
Steve: 25:39 (ST)

I bested my last time by over 4 minutes. Post up and let everybody know how much you've improved!

We all kicked ass on that one.

Oly Class
3-3-3 Deadlift

Strength WOD
15-12-9
O-Squats (75lbs)
Pull-Ups

Mark: 315lbs! 5:24

WOD 5/21/09

Any guess whose delts these are?

CF Games Workout #3
From the ground to overhead anyhow. 7,000 lbs for the men, 5,000 for the women The barbell starts on the ground and must end up locked out overhead. You can use any technique you want to achieve that.

Men's Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

Top Men's time was 4:15
Top Women's time was 4:38

Crazy!

Nice work. That was tough mentally. And hard to hang on to the bar. Oh....that's why you use the hook grip. Glad I remembered during my workout. Not.

Daily Leaders:
1.) Ian: 8:43
2.) Mark: 9:59
3.) Catherine: 11:59

John: 12:12
Corene: 12:54
Lorie: 28:43 (mod)

CF Games Shots

Our man Arnold representing

The Pit

A couple pics of from the CF Games this weekend. Courtesy of Corene. A video is on the way...

WOD 5/20/09

Mark you are the best photo subject

Matt's about to bust ass...really...he is

4 rounds for time:
20 Pull-Ups
20 Push-Press (75/55)

Daily Leaders Board:
1.) Ian: 7:16
2.) Arron: 10:43
3.) Steve:11:41
4.) Mark: 15:00
5.) Adam: 16:45

Dean: 19:35
Matt: 17:25
Jennifer: 18:15 (mod)
Troy: 14:36 (mod)
Derek: 15:35 (mod)
Catherine: 11:37 (mod)
Nina: 16:28 (mod)
Robert: 12:10 (mod)
Nick: 15:00 (mod)


Sorry for the dark pics all. Also, for the record, Steve Arron and Mark didn't use a rack. Also, Jennifer B busted out 3 kipping pull-ups today - out of nowhere! Great job Jennifer!

Holiday Weekend Schedule

Classes for Saturday are on. We are closed on Monday except for an open gym from 4-6 which Jeremy will host. Thanks Jeremy! So if you must come get your workout on...

Have a great weekend! (Premature I know since we're not there yet)

WOD 5/19/09

Shot o' the day

50 DU's
40 Burpee-to-box jumps (24"/20")
30 Snatches (95/75)
20 Med Ball Cleans - to wall ball (20/15) (borrowed from CrossFit Verve - good idea!)
10 O-Squats (95/75)

Daily Leaders Board:
1.) Brent: 13:24
2.) Steve: 13:30
3.) Arnold: 14:14

Adam: 19:54
Mark: 14:20
Corene: 21:25 (mod)
Lorie: 14:26 (mod)
John: 21:11 (mod)
Terry: 20:34 (mod)
Derek: 17:29 (mod)

Way to get through that workout Terry! You too Lorie. I know starting can be frustrating. You'll get through it. Everyone who shows up each day and gives 100% is truly bad ass. You guys are way ahead of the curve. This sh#$ is hard! I have had people sign up for orientations and bail out when they read about it. People quit soon after trying it. You guys and gals who endure and are hell bent on improvement set the example.