Thursday, January 31, 2013

Push-ups, Sots Press, Box Jumps, Squats

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 9 of 21
_________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: N/A


Conditioning WOD:  


Weekly Challenge results: 
Mark Caldwell - 45
Nathan Berg - 45

_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Foundations
A) 2x: Row 500m - 100% effort, rest 3-5 mins
B) Deadlift:  10 mins - build to 1 RM
C) AMRAP in 20 mins:  20 box jumps (24/18), 20 lunges, 20 hand release push-ups

Conditioning
A) 2x: Row 500m @ 100% effort, rest 3-5 mins
B) Clean & Jerk: 10 mins - build to 1RM
C) 20 mins:  100 push ups, AMRAP in the time remaining:  10 sots press (45/30), 15 box jumps (24/20), 20 air squats

Sots Press Demo Video

Post results for A (slowest time), B (heaviest) & C (rounds & reps)

Wednesday, January 30, 2013

Power Snatch, KBS, Pull-ups

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 8 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts: N/A


Conditioning WOD:  
M - Nate Daniel 135# / Ryan Meyer 135# / Chris Buchanan 135#
W - Julie Smith 85#

Weekly Challenge results:  N/A
_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Foundations
A) Broad jump 140 meters in as few jumps as possible
B) Every minute for 5 minutes:  1 strict press, 2 push presses, 3 push jerks (75/45)
C) 3 Rounds AFAP:  7 strict press, 7 push press, 7 push-jerk (95/65), 7 burpees

Conditioning
A) Broad jump 140 meters in as few jumps as possible
B) 5 minutes:  2 front squats w/ a 3 count at the bottom each rep, rest 20 seconds (heavy put perfect)
C) 5 RFT:  6 power snatch (135/95), 9 kb swing (55/35) , 12pull-ups

Post results for A, B & C

Tuesday, January 29, 2013

Burpees, Double-unders, Clean & Jerks

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 7 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:

Snatch - Daniel Smith 145#

Conditioning WOD:  
Foundations - Julie Smith 11:55 / Daniel Smith 12:04
Conditioning - Brett MiQuelon 10:16 / Julie Smith 22:29

Weekly Challenge results:  N/A
_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed in/at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Foundations
21-15-9 reps for time of:  Deadlift (185/135), Burpees, Double-unders

Conditioning
A) AMRAP in 3 minutes:  10 Burpees, 25 double unders
B) Clean & Jerk 15-12-9 reps 
Notes - heavy as possible using same load for each set, complete each set w/o dropping the bar, rest as needed b/w sets.  Demo with Sarah Hopping - video [wmv] [mov] [HD mov]
C) AMRAP in 3 minutes:  10 Burpees, 25 double unders


Post results for A, B & C


Monday, January 28, 2013

Double-under, Hang Power Snatch, HSPU

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 6 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Kevin Buford joins the Muscle-up Club - 2 consecutive muscle-ups 

Conditioning WOD:  N/A

Weekly Challenge results:  N/A
_____________________________________________________________________

Weekly Challenge:  
Broad jump 140 meters (1 lap around the building) in as few jumps as possible.
*Must be performed in/at the gym and verified by a coach not later than Saturday at 10am
--------------------------------------------------------------------------------------------------------------
WOD

Foundations
3 Rounds for time of:
100 single-unders, 15 overhead squats, 5 wall climbs

Conditioning
A) AMRAP 10 mins:  run 200m (rest 60 seconds)
B) For time:  100 double-unders, 50 hang power snatches (75/45), 30 hspu's
C) Midline:   40 sit-ups, 30 reverse hypers, 20 t2b, 10 GH raise (rest 60 seconds b/w each)

Post times for A & B


 

Saturday, January 26, 2013

Bunch of Stuff

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 4 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Kevin Buford joins the Muscle-up Club - 2 consecutive muscle-ups


Conditioning WOD:


Weekly Challenge results thru Thursday:  Max reps back squat, m75% / w60% bw
Eric Oden 101
Trisha Meaney 73
_____________________________________________________________________

Weekly Challenge:  
 Max reps back squat, m 75% body weight / w 60% body weight
*Must be performed in the gym and verified by a coach by Saturday at 10am 
----------------------------------------------------------------------------------------------------------
WOD

Conditioning WOD
Run 800 meters

15 Power Cleans  135/95# 
30 Toes-to-bar
30 Box Jumps 24/20
15 Muscle-ups
30 Push Presses, 135/95
30 Double-unders
15 Thrusters,135/95
30 Pull-ups
30 Burpees
100 Overhead Walking Lunges, 45/25#
Run 800 meters


Friday, January 25, 2013

Burpee Box Jumps, Pistols, HSW, Pull-ups

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 3 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Kevin Buford joins the Muscle-up Club - 2 consecutive muscle-ups


Conditioning WOD:
Guest - Tray 16:55
Eric Oden 22:40

Weekly Challenge results thru Thursday:  Max reps back squat, m75% / w60% bw
Eric Oden 101
Trisha Meaney 73
_____________________________________________________________________

Weekly Challenge:  Max reps back squat, m 75% body weight / w 60% body weight

*Must be performed in the gym and verified by a coach by Saturday at 10am 
----------------------------------------------------------------------------------------------------------
WOD

Option 1 - Foundations WOD
For time:
20 push-ups, 20 box jumps, 30 air squats, 40 lunges (45/25# plate OH), 50 jumping pull-ups, 40 lunges (45/25# plate OH), 30 air squats, 20 box jumps, 20 push-ups

Option 2 - Conditioning WOD
A. Tabata: bottom to bottom squats
B. EM for 8 mins:  1 power clean & jerk + 1 snatch grip jerk behind the neck + 1 overhead squat (increase load each set)
C. AFAP:  20 burpee box jumps (30/24"), 30 pistols, 40' handstand walk, 50 pull-ups, 40' handstand walk, 30 pistols, 20 burpee box jumps (30/24")

Post results reps, loads & times

Thursday, January 24, 2013

Squat Clean, Strict Press, Strict Pull-ups

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
Team Nutrition Challenge - DAY 2 of 21
______________________________________________

Best results for yesterday:

Daily PR's & Noteworthy Efforts:
Dallas Hindman - Backsquat @ 75% BW - 80
John "Smitty" Smith - Strict Press 3 RM - 150#
Jeff Anderson - Strict Press 3 RM - 105#

Conditioning WOD:
Max reps back squats at m75% / w60% of BW:  Dallas Hindman 80
Shoulder Press 3 RM:  Gary Glass 155# / Rachel Shearer 105#

Weekly Challenge results thru Wednesday:  Max reps back squat, m75% / w60% bw
Dallas Hindman 8
Trisha Meaney 73
_____________________________________________________________________

Weekly Challenge:  Max reps back squat, m 75% body weight / w 60% body weight

*Must be performed in the gym and verified by a coach by Saturday at 10am 
----------------------------------------------------------------------------------------------------------
WOD

Option 1 - Foundations WOD
4 Rounds for time:  10 GHD hip extensions, 15 push presses (75/45#), 20 box jumps (24/18")

Option 2 - Conditioning WOD
A. 10 sets:  50 fast single-unders, 5 fast burpees, rest 30 seconds
B. 10-9-8-7-6-5-4-3-2-1:  squat cleans @ 75% bw, strict press @ 50% bw, strict pull-ups (scale as needed)
C1. 3x10 strict toes 2 bar, rest 45 sec (no kip, no swing)
C2. 3x5 glute ham raise, rest 45 sec (start at parallel) Demo

Post results for A & B

Wednesday, January 23, 2013

Back Squat, Strict Press, GHD Sit-ups & Reverse Hypers

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
January 23rd  - Team Nutrition Challenge - DAY 1 of 21

______________________________________________

Best results for yesterday:

Daily PR's:
Julie Smith - 9 consecutive butterfly pull-ups
Aubrey Baker - Deadlift 1 RM 155#

Conditioning WOD:
12 min AMRAP
Nathan Berg - 9 rds + 9 pull-ups + 7 deadlifts
Patty Thompson - 5 rds + 9 pull-ups + 7 deadlifts
Max effort unbroken hand release push-ups:
Aubrey Baker 125

Weekly Challenge results thru Tuesday:  Max reps back squat, m75% / w60% bw
Eric Oden 51
Trisha Meaney 73

_____________________________________________________________

Weekly Challenge:  Max reps back squat, m 75% body weight / w 60% body weight

*Must be performed in the gym and verified by a coach by Saturday at 10am 
----------------------------------------------------------------------------------------------------------
WOD

Foundations WOD
For time:  Row 1000 meters, 50 Thrusters (45/30#), 30 Pull-ups

Conditioning WOD
A. Max reps back squat, m 75% BW / w 60% BW
B. Strict Press:  3-3-3-3-3
C1. 3X20 UB GHD Sit-ups – rest 45 sec.
C2. 3X15 Reverse Hypers – rest 45 sec. Demo Video

Post results for A & B

Tuesday, January 22, 2013

Pull-ups, Deadlifts, Box Jumps

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
January 23rd  - Team Nutrition Challenge
_____________________________________________________________________

Best results for yesterday:

Daily PR's:
Chris Buchanan - 1 RM Snatch 135#
Nate Dog - 1RM Snatch 145#
Patty Thompson - double-unders 29
Carson R. - double-unders 8
Melissa Hatfield - double-unders 12

Conditioning WOD:
Brett MiQuelon 10:52 (21/21 UB)
Julie Smith 22:28 (19/21 UB)

Weekly Challenge results thru Monday:  Max reps back squat, m75% bw / w60% bw
Eric Oden 51
Trisha Meaney 73

_____________________________________________________________

Weekly Challenge:  Max reps back squat, m 75% body weight / w 60% body weight

*Must be performed in the gym and verified by a coach by Saturday at 10am 
----------------------------------------------------------------------------------------------------------
WOD

Foundations WOD
Row 500 meters
25-20-15-10-5 for time of:  Lunges w/ 25/15#, Jumping Pull-ups, Box Jumps
Row 500 meters

Conditioning WOD

A. 50 single-leg single-unders R leg, 10 triple-under attempts, 50 single-leg single-unders L leg, 
B1. squat snatch: accumulate 30 reps in 7 mins, focus on technique vs heavy loading
B2. front squat hold (elbows high, hip crease below knee) 30 seconds x 3, rest 60 seconds, 75/45#
C. AMRAP in 12 minutes: 9 Pull-ups, 7 Deadlifts 225/155#, 5 box jumps 30/24"
-then, no rest, max effort hand release push-ups (resting in the pike position is acceptable, no bending of the knees)

Post results for C: i.e. 10 rounds/30 push-ups

 

Monday, January 21, 2013

KB Swing, Toes2Bar, GH Raise

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
January 23rd  - Team Nutrition Challenge
_____________________________________________________________________

Best results for yesterday:

Daily PR's:  N/A

Weekly Challenge Results for last week:  Max burpees in 2 mins
Brett MiQuelon 53
Patty Thompson 43

_____________________________________________________________

Weekly Challenge:  Max reps back squat, m 75% body weight / w 60% body weight

*Must be performed in the gym and verified by a coach by Saturday at 10am .
----------------------------------------------------------------------------------------------------------
WOD

Foundations WOD (for beginners)
1 Round for Time: 10 Burpees, 20 Squats, 30 Push Ups, 20 Squats, 10 Burpees


Conditioning WOD
A) Row sprints: 1 minute warm up then, 5 sets, 15 seconds max effort sprints, recovery row for 45 seconds between each set.  Then, 5 minutes to work on double or triple-unders.
B) EM for 8 min: 1 pwr snatch + 1 hang sqt snatch (hold for 3 seconds at bottom)
C) 7 sets:  15 kb swing 2/1.5 pd, 9 toes2bar, 6 hspu (post time & # of sets unbroken)

*Post results



Saturday, January 19, 2013

Sit-ups, Push-ups, Pistols, Box Jumps, Clean & Jerks

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
January 21st  - Team Nutrition Challenge - reply by this Friday if you are participating
_____________________________________________________________________

Best results for yesterday:

Daily PR's
Deidre - Back Squat - 3RM 145#
Trisha - Back Squat - 1RM 145# / OH Squat 1RM 85# / Front Squat 2RM 105#
Brett - Back Squat - 3RM 205#

Endurance WOD:
Row: John Smith - 7:14 / Deidre Mooney - 7:01
Run: Stuart Grimsley 5:41 / Kirsten Kauk 7:14
DU's: Brett Miquelon 219 / Julie Smith 359

Barbell WOD:
NA

Conditioning WOD:
Brian Baker 22:15 / Julie Smith 18:48(scaled muscle ups)

Weekly Challenge Reps to Beat:  AMRAP in 2 mins of Burpees
Trey Kubacak - 52
Patty Thompson - 41
_____________________________________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes  Demo Video
*Must be performed in the gym by Saturday at 10am and verified by a coach.
--------------------------------------------------------------------------------------------------

WOD

A) AFAP:  row 250, 10 triple-unders (3:1 doubles/5:1 singles), run 800m backwards
B) EMOM 6 mins:  1 power clean + 1 front squat + 1 push-press + 1 back squat + 1 push press
C) AFAP:  70 Sit-ups, 60 Push-ups, 50 Pistols, 40 Box Jumps (24"/20"), 30 Clean & Jerks (135/95#)

Post results



Friday, January 18, 2013

Thrusters, Muscle-ups

______________________________________________

M-W-F 12pm classes - postponed until further notice.
______________________________________________

EVENT
January 21st  - Team Nutrition Challenge - reply by this Friday if you are participating
_____________________________________________________________________

Best results for yesterday: 

Daily PR's
Power Clean:
Nate Daniel - 205#
Maggie Beason - 120#
Trish Meaney - 115#
Ryan Meyer - 225#

Endurance WOD:  Row as far as possible in 2 mins
Ryan Meyer - 628 meters
Trisha Meaney - 549 meters

Barbell WOD:
N/A

Conditioning WOD:
Guest Drop-in:  Trey Kubacak - 12:?
Brett MiQuelon - 16:11

Weekly Challenge Reps to Beat:
Trey Kubacak - 52
Patty Thompson - 39
_____________________________________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes  Demo Video
*Must be performed in the gym by Saturday at 10am and verified by a coach.
--------------------------------------------------------------------------------------------------

WOD

A) Pick one:  row 3x500, run 3x400, 3x50 double-unders - rest .5:1
B) 8 Rds AFAP:  4 Thrusters, 155/115# and 3 Muscle-ups
C) Overhead Squat 1-1-1, Front Squat 2-2-2, Back Squat 3-3-3


Post loads & times


Thursday, January 17, 2013

HS Walk, Snatch, Pistols, Muscle-ups

____________________________________________

M-W-F 12pm classes - postponed until further notice.
____________________________________________

EVENT

January 21st  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for yesterday: 

Daily PR's
Nate Daniel - Power Snatch 135#

Endurance WOD:  Max burpees in 2 mins
Out of town guest:  Trey Kubacak - 52
Member:  Daniel Smith - 43 & Chris Buchanan - 43 / Kirsten Kauk - 36


Barbell WOD:
Eric Oden - 165# 

Conditioning WOD: "Josh"
Trey Kubacak - 8:02
Chris Buchanan - 8:54
Gary Glass - 19:50

Weekly Challenge Reps to Beat:
Trey Kubacak - 52
_____________________________________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes  Demo Video
*Must be performed in the gym by Saturday at 10am and verified by a coach.
--------------------------------------------------------------------------------------------------

WOD

A) Endurance
Row as far as possible in 2 minutes

B) Barbell
Power Clean:  5 minutes to find 1 RM
-then
As many reps as possible in 5 minutes of:  Power Clean, 90% of 1RM

C) Conditioning
3 Rounds for time:
32' Handstand Walk
20 One-arm DB Snatch, 70/40#
10 Pistols
5 Bar Muscle-ups

Post Results for A, B & C

Wednesday, January 16, 2013

OH Squats, Pull-ups

____________________________________________

M-W-F 12pm classes - postponed until further notice.
____________________________________________

EVENT

January 21st  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for yesterday: 

Daily PR's
Daniel Smith - 3 RM Power Clean - 175#
Nate Daniel - 3 RM Power Clean - 185#
Maggie Beason - 3 RM Power Clean - 110#
Julie Smith - 3 RM Power Clean - 135#
Julie Smith - consecutive double-unders - 39
Ian Warner - 3 RM Power Clean - 165#
Smitty - 3 RM Power Clean - 175#
Fran Clark - 3 RM Power Clean - 55#
Aubrey Baker - 3 RM Power Clean - 95#
Rachel Shearer - 3 RM Power Clean - 115#
Rachel Shearer - consecutive double-unders - 88
Tom Luu - consecutive doube-unders - 20
Tracy Gaulding - 3 RM Power Clean - 65#
Christy Bastings - 3 RM Power Clean - 110#

Endurance WOD:  As many double-unders as possible in 5 minutes
Daniel Smith - 444
Rachel Shearer - 377

Barbell WOD:  Power Clean 3-3-3-3-3
Eric Oden - 235#
Julie Smith - 135#

Conditioning WOD: "JT"
Brett MiQuelon - 8:03

Weekly Challenge Reps to Beat:
Brett MiQuelon - 45
_____________________________________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes  Demo Video
*Must be performed in the gym by Saturday at 10am and verified by a coach.
--------------------------------------------------------------------------------------------------

WOD

A) Endurance
As many burpees as possible in 2 minutes

B) Barbell
Every minute for 7 minutes
1 Power Snatch + 1 OH Squat + 1 Snatch Balance

C) Conditioning - "Josh"
For time:
21 Overhead Squats, 95/65#
42 Pull-ups
15 Overhead Squats, 95/65#
30 Pull-ups
9 Overhead Squats, 95/65#
18 Pull-ups

*Post results for A, B & C 

Tuesday, January 15, 2013

HSPU, Ring-dips, Push-ups

____________________________________________

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 21st  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for Saturday: 

PR's
Deidra Mooney - Deadlift 5 RM - 225#
Chris Buchanan - Deadlift 5 RM - 335#
Denise Wiggington - Deadlift 5 RM - 135#
John Smith - Deadlift 5 RM - 305#
Tracey Gaulding - Dadlift 5RM - 115#
Kirsten Kauk - Deadlift 5 RM - 125#
Kurt Kauk - Deadlift 5 RM - 80#
Kevin Buford - Deadlift 1 RM - 425#
Brett Miquelon - 10 consecutive Muscle-ups & 30 Muscle-ups in 6:32

Endurance WOD:
800 m Run:  Daniel Smith & Chris Buchanan - 3:12 / Patty Thompson - 3:30
1000 m Row:  Kevin Buford - 3:24

5 RM Deadlift WOD:
Toan Boi - 405# /  Casee Moran - 230#

Conditioning WOD:
Ryan Meyer - 12:53
Patty Thompson - 15:39

Weekly Challenge Reps to Beat:
Brett MiQuelon - 45
_____________________________________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes  Demo Video
*Must be performed in the gym and verified by a coach.
-----------------------------------------------------------------------------------

WOD

A) Endurance
5 minutes to do as many Double-unders as possible

B) Barbell
Power Clean: 3-3-3-3-3

C) Conditioning - "JT"  WOD Demo Video
21-15-9
Handstand Push-ups
Ring-dips
Push-ups (touch chest only)


D) Midline
3x15 - Jumping Good Mornings, 45/30# bar  Demo Video
-rest 60 seconds

*Post results for A, B, C




Monday, January 14, 2013

Jumping Squats, Lunges, Box Jumps

____________________________________________

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 21st  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for Saturday: 

PR's
Chris Buchanan - 6 consecutive Muscle-ups
Trisha Meaney - 21 consecutive Double-unders

Endurance WOD:

Team WOD:
Rachel Shearer & Aubrey Baker - 19:06 


Weekly Challenge Winners:
Kevin Buford - 1:28.3
Melissa Hatfield - 1:50
_______________________________________

Weekly Challenge
 As many Burpees as possible in 2 minutes

*Perform the task anytime this week and post results to the board.
------------------------------------------------------------------------------------

WOD

A) Endurance
Run 800 meters for time

B) Strength
Deadlift:  5-5-5-5-5
WOD Demo with CrossFit Midtown - video [wmv] [mov] [HD mov]

C) Conditioning
3 Rounds
30 Barbell Jumping Squats, 45/30#  Demo Video
30 Barbell Lunges, 45/30#
30 Box Jumps, 24/20"

*Post results for A, B & C

Saturday, January 12, 2013

"Deck of Cards"

____________________________________________

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 17th  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for yesterday's WOD: 

PR's
N/A
Endurance WOD:  Row 500 meters
Kevin Buford - 1:28
Melissa Hatfield - 1:50

Conditioning WOD:
Julie Smith - 2 Rds + 10 OHS
John Smith - 2 Rds + 8 OHS

Midline:
Daniel Smith - 90
Patty Thompson - 106

Weekly Challenge Times To Beat:
Kevin Buford - 1:28.3
Melissa Hatfield - 1:50
________________________________________________

Weekly Challenge
 Row 500 meters for time
*Perform the task anytime this week and post results to the board.
_____________________________________________________

WOD

Endurance
Row 500 meters for time

Conditioning
Partner up and complete a deck of cards as fast as possible!

Hearts: Box Jumps, 24/18"
Diamonds: OH Lunges, 45/25#
Spades: Burpees
Clubs: KB Swing, 55/35#
Black Joker: 800 Run or Row
Red Joker: 100 Double-unders (3:1)

Friday, January 11, 2013

Squats, Presses, Cleans, Snatches

____________________________________________

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 17th  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for yesterday's WOD: 

PR's
Aubrey Baker - 85# Clean & Jerk
Kelli Kelley - 6 consecutive pull-ups
Maggie Beason - 90# Snatch

Endurance WOD:  Row 500 meters
Mike Carpenter - 1:30
Trisha - 1:55

Barbell:
Gary Glass - Hang Snatch 155# / Hang Clean & Jerk 185#
Trisha Meaney - Hang Snatch 65# / Hang Clean & Jerk 90#

Conditioning WOD:
Brett McQuilon - 15:16
________________________________________________

Weekly Challenge
 Row 500 meters for time
*Perform the task anytime this week and post results to the board.
_____________________________________________________

WOD

A) Endurance
Row 500 meters for time

*Post time

B) Conditioning
AMRAP in 20 minutes, 95/65#
10 Back Squats
10 Front Squats
10 Overhead Squats
10 Shoulder Presses
10 Push Presses
10 Push Jerks
10 Deadlifts
10 Hang Power Cleans
10 Hang Power Snatches

*Post total rounds & reps

C) Midline
3 x Max Effort GHD Hip Extensions
-rest 60 seconds

*Post total reps for all 3 sets

Thursday, January 10, 2013

Burpees, Sit-ups, KB Swings, Pull-ups, HSPU

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 17th  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for Yesterday's WOD: 

PR's
Consecutive Double-unders:

Daniel Smith - 205
Brett McQuilon - 100
Eric Oden - 91
Denise Wiggington - 5 / 115#
Brett Campbell - 13
Ian Warner - 6

Endurance WOD:
Consecutive Double-unders - 205

Conditioning WOD:
BB - 19:25
_________________________________

WOD

Weekly Challenge
 Row 500 meters for time
*Perform the task anytime this week and post results to the board.

WOD

A) Endurance
Row 500 meters for time

B) Barbell

EMOM for 5 minutes
1 Power Snatch + 1 Hang Squat Snatch
-then (1 minute reset)
EMOM for 5 minutes
1 Power Clean + 1 Squat Clean & Jerk


Note: Increase weight each set

C) Conditioning
70 Burpees
60 Sit-ups
50 Kettlebell Swings, 55/35#
40 Pull-ups
30 Handstand Push Ups

*Post results for A, B & C


Wednesday, January 9, 2013

Box Jumps, Deadlifts, Bar Muscle-ups

M-W-F 12pm class - postponed until further notice.
____________________________________________

EVENT

January 17th  - Team Nutrition Challenge Details to come.
*Must Read:   It Starts With Food by Dallas & Melissa Hartwig
_____________________________________________________

Best results for Yesterday's WOD: 

Ovehead Squat PR's:
Julie Turner - 65#, Julie Smith - 160#, Tracy Gaulding - 50#
Eric Oden - 200#, Gary Glass - 185#, Brian Baker - 175#, Daniel Smith - 165#

Strength WOD:
Julie Smith 160#
Eric Oden 200#

Conditioning WOD:
Ryan Meyer - 15:52
Julie Smith - 18:42
_____________________________________________________

WOD

Weekly Challenge
 Row 500 meters for time
*Perform the task anytime this week and post results to the board.

WOD

A) Endurance
5 attempts at max unbroken double unders.
Less than 50 reps, 40 burpees / greater than 50 reps but less than 75, 30 burpees / greater than 75 reps but less than 100, 20 burpees / over 100 reps, no burpees.

B) Conditioning
10-9-8-7-6-5-4-3-2-1
Single Leg Box Jumps, 24/20"
Deadlift, 275/155# 
-then
10 Bar Muscle-ups

*Post results for A & B


Tuesday, January 8, 2013

KB Swings, HSC, Atomic Sit-ups

12pm, M-W-F class is postponed until further notice.
______________________________________________

EVENT

January 17th  - Team Nutrition Challenge

Details to come.

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

_____________________________________________________

Best results for Saturday's WOD:  "Fight Gone Bad"

"Cindy" - Ryan Myer 24 Rds + 4 Pull-ups  /  Aubrey Baker 18 Rds
"Mary" - Chris Buchanan 10 Rds + 5 HSPU + 6 Pistols  /  Julie Smith 6 Rds + 5 HSPU + 6 Pistols
Barbell - Ryan Meyer 205#  /  Julie Smith 115#
_______________________________________________________________________________

WOD

Weekly Challenge
 Row 500 meters for time
*Perform the task anytime this week and post results to the board.

Skill
10 minutes to work on:
Pick one:  Double-unders, Pull-ups, Muscle-ups
Note:  this is an opportunity to perform the Weekly Challenge in addition to working on one of the above.


A) Barbell
10 minutes to find 1 rep max for:
Overhead Squats

B) Conditioning
5 Rounds
7 Kettle Bell Swings, 70/55#
9 Hang Squat Cleans, 135/95#
11 Atomic Sit-ups, 45/25#


*Post results for A & B

 

Monday, January 7, 2013

Pull-ups, Push-ups, Squats or HSPU, Pistols, Pull-ups

EVENT

January 17th  - Team Nutrition Challenge

Details to come.

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

______________________________________________________

Best results for Saturday's WOD:  "Fight Gone Bad"

Daniel Smith - 315 reps

Trisha Meaney - 303 reps

_____________________

WOD

A) Endurance
Row 200 meters
21 Burpee Box-jumps
Row 300 meters
15 Burpee Pull-ups
Row 400 meters
9 Burpees

Conditioning
B) "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

C) Barbell
Every minute for 7 minutes:
1 Power Clean, 1 Hang Squat Clean, 2 Push or Split Jerks

Note:  Increase load each set

*Post results for A, B & C to the board.



Saturday, January 5, 2013

Wall Ball, SDLHP, Box Jump, Push Press, Row

EVENT

Today...January 5th @ 10am - FREE Nutrition Seminar/Q&A.  Bring someone!

This information will profoundly change the quality of your life!

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

_______________________________________________________________

Best results for yesterday's WOD:

Eric Oden -  15:06
Julie Smith - 16:42

_____________________________

WOD - "Fight Gone Bad"  Demo Video

3 rounds, 1 min per station, of:

Wall Ball, 20#, 10 ft / 15#, 8 ft
Sumo Deadlift High Pull, 75/45#
Box Jump, 20/18"
Push Press, 75/45#
Row (calories)
Rest 1 min


Note: Rotate immediately to the next station every 1 minute, the clock does not stop or reset between stations.

*Post total number of reps and calories for all 3 rounds to the board.

Friday, January 4, 2013

Double-unders, Thrusters, Burpees

EVENT

This Saturday, January 5th @ 10am - FREE Nutrition Seminar/Q&A.  Bring someone!

This information will profoundly change the quality of your life!

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

___________________________________________________________________

Best results for yesterday's WOD:

Daniel Smith

__________________________________

WOD

A) Conditioning
100 Double Unders - 30 Thrusters (75/45#) - 10 Burpees
75 Double Unders - 20 Thrusters (75/45#) - 20 Burpees
50 Double Unders - 10 Thrusters (75/45#) - 30 Burpees

*Note:  5 burpee penalty when setting the bar down during thrusters

-rest as needed

B) Midline
Your Choice:
50 Toes-to-bar
-or
75 GHD Sit-ups
-or
100 Sit-ups

*Post time for A to the board

Thursday, January 3, 2013

Hero WOD: "Roy" - Deadlifts, Box Jumps, Pull-ups

EVENT

This Saturday, January 5th @ 10am - FREE Nutrition Seminar/Q&A.  Bring someone!

Start the year right by getting clarity on how to do life as it relates to your nutrition.  

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

___________________________________________________________________

Best results for yesterday's WOD:

Collin Walsh 11:21
Julie Smith 18:19
__________________________________

WOD - "Roy"

http://crossfitiota.files.wordpress.com/2010/05/michaelroyhero_th.jpg?w=116&h=152
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 rounds
15 Deadlift, 225/155#
20 Box jumps, 24/20"
25 Pull-ups

* Post results to the board.

Wednesday, January 2, 2013

HS Walk, GHD Leg Curls, Over-the-box Jumps

EVENT

This Saturday, January 5th @ 10am - FREE Nutrition Help/Q&A.  Bring someone!

Start the year right by getting clarity on how to do life as it relates to your nutrition.  

*Must Read:   It Starts With Food by Dallas & Melissa Hartwig

___________________________________________________________________


Best results for yesterday's WOD:

"Fran" + Run 1 mile + 20 Rep Max Back Squat (bar must start from the floor):

Eric Oden  20:15 / 225#
Aubrey Baker  22:02 / 75#
__________________________________

WOD 

A) Endurance
40-30-20-10
Row for Calories
Quick Hips 

B) Barbell
Every minute for 7 minutes:
1 Snatch Grip High-pull
1 Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

*Note:  increase load each set, post heaviest set to the board.

C) Conditioning
5 Rounds
Handstand Walk, 40 feet
10 GHD Leg Curls   Demo Video
10 Over-the-Box Jumps, 24/20"

Tuesday, January 1, 2013

"Fran", Run, Back Squats

Noon (12pm) classes will resume Jan. 7th.
__________________________________

Holiday Class Schedule:

**Jan 1st - 11am only**

_____________________

Best results for Monday's WOD:
Endurance:  Eric Oden 1,898 meters / Trisha Meaney 1,605 meters
Conditioning: Collin Walsh 9:27 / Julie Smith 11:17
______________________________________________________

WOD

21-15-9
Thrusters 95/65#
Pull-ups

-then (no rest)

Run 1 Mile

-then


Unbroken 20RM Back Squat

Notes: Post time and 20RM Back Squat load to the board.