WOD 12/23/09

Turkish Get Up Practice...

1000M Row for time...

then...

30 Squat Clean-to-thruster (60% body weight)

After Wednesday, the holiday WODs will not be posted, recorded etc. Just come, train and have a good time. Back to normal January 2nd. Happy holidays to all of you! And thank you for all that you do!

Hey gang, can't find a picture of the scoreboard for this one. Post up as you please in the comments section. Sorry!

WOD 12/22/09

Plenty of room...

7 rounds:

10 Lateral Jumps (24/20)
8 Ball Slams
6 Pull-Ups

Daily Leaders:
1.) Marc: 6:40
2.) Steve: 7:09
3.) Tara: 8:36
4.) Derek: 10:21
5.) Nick: 12:04

Chris: 8:11 (mod)
KJ: 11 ish (mod)
Terry: 8:44 (mod)
Dani: 14:50 (mod)
Heather: 11:41 (mod)
Adam: 10:48 (mod)
Kyle: 10:48 (mod)
Lorie: 10:26 (mod)

WOD 12/21/09

Look at all those beautiful toes-to-bars!

75 Toes-to-bar

Each time you come off the bar you must complete 5 burpee-to-box jumps (24/20)

Daily Leaders:
1.) Steve: 10:14
2.) Ian: 10:37
3.) Marc: 13:47
4.) Terry: 16:32
5.) Dean: 18:50

Derek: 20:00
Kyle: 20:56
Frank: 21:34
Lorie: 14:37 (mod)
Jen B.: 8:27 (mod)
Jen M.: 17:57 (mod)
KJ: 17:48 (mod)
Dani: 16:08 (mod)
Stacy: 13:57 (mod)
Jenn C.: 11:24 (mod)
Zack: 13:11 (mod)
Hal: 13:23 (mod)
Nick: 26:50 (DNF)

Boy, that wasn't fun.

WOD 12/19/09

Team Fisher's big box/bumper jumps

5 rounds:
15 Sit-Ups
20 Thrusters (75/55)

Daily Leaders:
1.) Ian: 9:24
2.) Arnold: 10:34
3.) Steve: 11:03
4.) Adam: 12:00
5.) Tara: 12:35

Frank: 15:50
Terry: 13:11
Dean: 15:11
Jen B.: 17:41
Stacy: 17:16 (mod)
Troy B.: 16:17 (mod)
Dani: 18:53 (mod)
Nina: 18:36 (mod) (way to get in here Nina!)

Great job all!

Last few days to secure old pricing...

Remember guys, 12/22 is your last day to get with me to lock in the old pricing structure if you have friends or family that would like to join. In January we will transition to the new scheme.

Levels of CrossFit

Check out this breakdown describing 4 levels of progression in CrossFit from CrossFit Seattle. You can construct levels any way you like but this one contains some decent standards.

If you go to CrossFit One World's site today, you can read about their implementation of this concept, creating a level two class and testing into it.

Utilizing a set of standards is also useful for setting goals and moving steadily towards them. Some people are very goal oriented and consistent in achieving them, others of us have trouble with this aspect of our training.

WOD 12/18/09

The horror!

Max rnds in 3 minutes:
5 Clapping Push-Ups
10 Goblet Squats (24/16)

rest 1 minute...

Max rnds in 3 minutes:
5 Ring Rows
10 DU's

rest 1 minute...

Repeat the above couplets 2 more times in the same format. Total all your rounds to the nearest 1/2.

Daily Leaders:
1.) Steve: 26
2.) Brent: 24
3.) Jason & Derek: 20
4.) Kyle: 19
5.) Dean: 18 1/2

Justin: 18
Matt: 17
Tara: 16.5
Lorie: 27 (mod)
David: 23 1/2 (mod)
Zack: 16.5 (mod)

WOD 12/17/09

You sure are getting fast Troy. I think you made the ring dips too easy!

Snatch Balance Skillz

then...

9-15-21
Ring Dips
Hang Power Cleans (145/85)

Daily Leaders:
1.) Jason: 6:22
2.) Brent: 9:17
3.) *
4.) *
5.) *

Marc: 9:47 (mod)
Nick: 9:31 (mod)
KJ: 8:47 (mod)
Dean: 9:11 (mod)
Troy: 7:04 (mod)
Terry: 9:52 (mod)
Jen M.: 6:15 (mod)
David: 6:09 (mod)
Derek: 10:50 (mod)

Nice job ya'll. Feel better Terry!

WOD 12/16/09

Way to crush that workout Jenn!

4 rounds:
7 Push-Jerks (135/93)
14 Squats
28 KB Swings (24/16)

Daily Leaders:
1.) Jason: 9:04
2.) Steve: 9:38
3.) Jeremy: 10:32
4.) Adam: 13:42
5.) Todd: 14:00

Kyle: 15:34
Erin: 12:15 (mod)
Dani: 16:11 (mod)
Troy: 11:26 (mod)
Lorie: 14:13 (mod)
Derek: 18:24 (mod)
Justin: 14:38 (mod)
Jenn C.: 9:54 (mod)
KJ: 11:57 (mod)
Stacy: 14:35 (mod)
Tara: 11:53 (mod) (ST)

Thanks for training with us today Erin - great job! Great effort by all today. I know, I saw everyone go. I can really see you guys pushing the intensity and going past that comfort zone. Even though the "comfort zone" is already uncomfortable.

Also, I think people are doing a fantastic job of scaling the workout lately to improve their technique. I can't stress how important it is to fix your form. We can all move a "heavier" weight from point a to point b in the name of not modifying the prescription. But often it looks like crap, performs like crap. It must be...

So again, kudos to everyone who is lightening their loads and looking for correct movement. We are back pedalling in 2010 to change the holy grail from an unmodified workout to having fantastic technique. Then we'll lift mad weight. With great technique of course.

WOD 12/15/09

Some new PR's today! 95lbs for this one.

3x3 O-Squat

then...

5 rounds:
80 yard shuttle run
13 Wall Ball Shots (20/15)

Daily Leaders:
1.) Marc: 145lbs/5:00
2.) Brent: 180lbs/5:02
3.) Adam: 135lbs/5:28
4.) Dean: 95lbs (PR!)/5:43
5.) Troy: 115lbs/6:05

Tara: 95lbs/7:18
Dave: 145lbs/6:14
Kyle: 95lbs/7:05
Lorie: Lift #?/5:27 (mod)
Stacy: 53lbs/7:16 (mod)
Terry: 115lbs/6:25 (mod)

Oly Seminar with Greg Everett 4/10-4/11

This will be hosted at CrossFit 5280 (right next to us!). Greg Everett is a well-known and highly regarded trainer in the CrossFit community. He is the owner of Catalyst Athletics. He is also the author of Olympic Weightlifting - A Complete Guide for Coaches & Athletes.

More info./registration for the seminar can be found here.

I will be attending this. If you are serious about learning the olympic lifts and progressing, I highly recommend attending.

Wine & Cheese Party a Smashing Success

Two of my favorite bitches

Sorry I missed hanging out with you guys! Next time for sure.

WOD 12/14/09

Always lounging around Kyle!

For weight: every minute on the minute for 10 minutes 3 Heavy Squat Cleans
(you choose the weight)

If you don't make 3 cleans in any given minute you will perform 10 burpee-to-pull-ups. IE if you miss a clean on 3 different minutes that will be a penalty of 30 burpee-to-pull-ups.

Jen M: 65lbs
Marc: 95lbs
Nick: 95lbs
Jen B: 55lbs
Holly: 33lbs
Kyle: 135lbs
Steve: 155lbs
Ian: 157lbs
Stacy: 70lbs
Jenn C: 83lbs
Adam: 155lbs
Tara: 85lbs
Lorie: 65lbs (mod)
Derek: 135lbs (mod)
Dani: 75lbs (mod)
Justin: 125lbs (mod)

Great job everyone. For some of us this was more of a skills session and not so much a grueling workout. That's fine. Jeremy did a great job building the progression prior to the WOD. As we get more competent with the mechanics, we can do more weight.

In my mind, ideally, this workout would be brutal. Brutal, but with great technique being employed. Maybe you miss a few reps but that would be due to fatigue and not really deficient technique. When our mechanics get tight, we can focus on adding 5 more lbs next time, 10 more lbs, 20 more lbs...

Your Paleo Challenge Winner ...

Is Kyle! Great job Kyle. A particularly good day for Kyle as he graduated today as well. Make sure and congratulate him when you see him.

The ladies brought in second and third place - KJ in second and Pam in third. Nice job.