WOD 4/1/2010

How could you not love that face?

Press 3x5

then...

20 L-Pull-Ups
40 Ring Dips

Break up the work any way you like. Standard for the pull-up is feet at or higher than hips. If they fall below the rep does not count.

If you mod the L-Pull-Ups you will do a dead hang pull-up (assisted or not) and a leg raise to constitute one rep.

And don't forget to wish Mr. Brent Chapman happy birthday today when you see him. 37 years young!

Top 3 Men's Lifts:
1.) Todd: 145/12:47 (mod)
2.) Arnold: 135/7:02, Steve: 135/5:41, Matt F: 135/18:35
3.) Hal: 125/7:53 (mod)

Top 3 Women's Lifts:
1.) Jenn C: 80/8:48 (mod)
2.) Tara: 75/9:19 (mod) & Carla: 75/9:01 (mod)
3.) Dani: 63/12:32 (mod)

Joel: 115/13:11
Tim: 115/7:04 (mod)
JZ: 115/12:39 (mod)
Mignon: ?/7:00 (mod)

T Fisher Represents in Virginia

Here are some shots of Tara visiting/training at CrossFit Odyssey in VA. I didn't know you could climb a rope Tara!

Visiting other affiliates is a great way to make new friends and make a strong community. Plus you get out of your comfort zone which is an important part of training.

Found this photo on the CF Odyssey website. There were others too but obviously this one was the most important.

WOD 3/31/2010

Chariots of Fire right there

800M Run for time

400 M Run for time

200 M Run for time

1 minute rest between runs

rest again...

100 KB Snatches for time (you choose your weight)

Daily Leaders (cumulative run):
1.) Dean: 5:05/4:40
2.) JZ: 5:12/7:29
3.) Justin: 5:15/4:59
4.) J-Rod: 5:25/4:21
5.) Steve: 5:52/4:04

Richard: 5:55/4:05
Shay: 6:30/4:25
Hal: 7:54/4:28
Tim: 7:45/4:50
Laurie: 6:49/5:30
Troy: 6:13/5:01
Tara: 5:55/5:08
Erin: 5:53/5:17 (mod)

WOD 3/30/2010

You'd be hard pressed to tell Wade he ain't tryin'

Back Squat 3x5

then...

5 rounds:
40 Yd Out and Back (sprint 20 yds up and run backwards for 20 yards)
5 Heavy Squat Cleans
7 Clapping Push-Up Burpees

12 minute cut-off

Top 3 Men's Lifts
1.) Wade: 295/10:26 (mod)
2.) Marc: 265/9:33
3.) Adam: 255/8:52

Top 3 Women's Lifts:
1.) Nina: 125/13:20 (mod)
2.) Betsy & Carla: 115/11:20 & Dani: 115/14:00 (mod)
3.) *

Troy: 200/11:40
Matt Smith: 165/10:12 (mod)
Bill: 165/10:40 (mod)
Tim: 225/9:18 (mod)
Steve: FS220/13:40 (mod)
Joel: ?/9:21 (mod)

WOD 3/29/2010

Laurie models the Short Term Goals Board - is yours up? Got it done yet?

AMRAP in 10 Minutes:
7 Thrusters (115/75)
12 KB Swings (24/16)
7 C2B Pull-Ups

NorCal Regional Qualifier WOD.

Dean: [3]
J-Rod: [3 1/3]
Marc: 4
Joel: 4
Adam: 3 2/3
Nick: 4 (mod)
Richard: 4 1/3 (mod)
Kim: 3 1/3 (mod)
Stacy: 4 (mod)
Hal: 5 1/3 (mod)
JZ: 3 2/3 (mod)
Jenn C: 5 2/3 (mod)
Terry: 4 2/3 (mod)
Laurie: 4 (mod)
Carla: 4 (mod)
Justin: 5 (mod)
Matt Smith: 3 2/3 (mod)

On Ramp B
4 Rounds:
8 KTE's
10 Burpees
12 Lunges

Troy: 6:17 (mod)
Joel: 7: 37 (mod)
Chelsea: 7:02 (mod)

WOD 3/27/2010

Matt Fisher - nuf said

5 rounds:
15 HPS (75/48)
15 Ball Slams
15 Box Jumps (24"/20")

Daily Leaders:
1.) Dean: 13:11
2.) Kyle: 14:16
3.) Nick: 15:28
4.) Tara: 15:42
5.) Terry: 16:02

Erin: 21:12
Jenn C: 16:44
Shay: 19:32
Matt F: 17:18
Jeremy: [12:13] (mod)
Maria: 15:32 (mod)
Kim: 22:35 (mod)
Laurie: 16:16 (mod)
Troy: 18:46 (mod)
Stacy: 16:48 (mod)

TUF 11 Trailer

TUF 11 Extended Trailer | UFC | SPIKE.com

Make sure and tune in on the 31st and watch Chris in action!

Oly Clinic tomorrow 12:30-2:30

If you recently graduated On Ramp you need to make a couple of these clinics before you start doing the Olympic lifts in their entirety in the open class. Veteran members are also welcome.

Aforementioned Open Gyms Cancelled (not normal schedule open gyms)

Ok, forget what I said earlier. Monday and Thursday 5 & 5:30 classes are back on, Chappy will be leading those.

Jarrod, thanks for your offer. I can definitely use your help in On Ramp if you are still up for it.

WOD 3/26/2010

Zack puttin the hurtin on that KB

3x3 Front Squats

then...

3 rounds:
10 Push-Jerks (heavy)
15 KB SDLHP (24/16)
20 Anchored Weighted Sit-Ups (heavy)

Top 3 Men's Lifts:
1.) Jason: 285/5:46
2.) Matt F: 187/7:43
3.) Todd: 175/8:24

Top 3 Women's Lifts:
1.) Tara: 125/DNA
2.) KJ: 85/9:15 & Laurie: 85/7:09
3.) *

Zack: 127/8:57
Troy: 145/7:40

On Ramp B
3 Rounds:
10 Body Rows
15 Push Press
20 Air Squats

Chelsea: 8:21
Troy: 3:36
Joel: 5:19

Mountain Sectionals Video

Here is a cool video of this weekend at the 2010 Mountain Sectionals.

WOD 3/25/2010

Congratulations Justin and Richard on graduating On Ramp!

Row 500 M

then...

100 Pull-Ups for time

You guys are going for your fastest possible time on the 500M.

Workout borrowed from CF One World.

Derek: 1:37.2/14:12
Matt F: 1:42/10:53
Tara: 2:00.5/10:27
Kyle: 1:34.9/12:15
Dean: 1:36.7/7:57 (mod)
Lorie: 2:01.2/7:54 (mod)
Wade: 1:32.5/11:56 (mod)
Pam: 1:51.8/10:25 (mod)
Maria: 2:01.8/9:55 (mod)
Jeremy: 1:30.6/DNA
J-Rod: 1:26.9/DNA
Corene: 2:04/DNA

Tara, we can't do your b-day wod tomorrow (you know why). Let's pick another day together when I see you.

Remember your mods!

All,

Please remember to check every time before you leave that your scores are by your name, any additional info. you want recorded in the photo is there and whether or not you modified the workout is there.

Often times I will ask who is modifying several times out loud and get no response from folks I know are modifying. I do it for you when I can during the workout but sometimes the class is big and the trainers can't keep track.

I used to figure out who modified based on pictures and what I know about the athletes but the classes/# of clients is growing to a point where this is no longer possible. I'm going to record whatever is on the board. If you don't make sure it is correct, then it will be recorded incorrectly. If you make the leader board and you forgot to indicate that you modified so be it.

So please make sure your info. is correct every time before you leave. Then there is a purpose to posting your scores on the blog each day. In the future we may go to having you post your own scores on whiteboard or some other program, but in the meantime do your best so I can get it right for you when I transfer the information.

Thanks!

WOD 3/24/2010

Bad Boys

3x3 Snatch Balance

then...

5 rounds:
9 Squat Jumps (8" above standing reach)
6 Deads (Heavy)

Top 3 Men's Lifts:
1.) Jarrod: 115/[6:26]
2.) Steve: 85/6:21 (mod)
3.) Dean: 75/[6:51]

Top 3 Women's Lifts:
1.) Erin: 63/5:50
2.) Jenn C: 70/4:30
3.) Stacy: 60/5:22

JZ: 60/[18:23]
Shay: 60/4:48
Derek: 55/7:57 (mod)
Jen B: 87/5:25 (mod)
Wade: 80/[7:43] (mod)
Joel: 80/4:35 (mod)
Kim: 48/4:29 (mod)
Laurie: 35/4:22 (mod)
Tim: 65/[14:22] (mod)
Dylan: 73/[4:35](mod)

On Ramp
5 rounds:
7 Dead Hang Pull-Ups
9 Deads
11 STS

Duncan: 7:41 (mod)
Chelsea: 8:54 (mod)
Joel: 6:25 (mod)
Troy: 5:21 (mod)