Warm up =
3 Rounds of:
5-10 Push -ups, 10 Shoulder Triplet, 10 Russian Lunges, 5-10 KTE, 20 Jumping Jacks
The WODs
1. 1000 meter Row for time
2. Metcon 5 Rounds for time:
10 Pull-ups
30 Squats
10 Double Unders or 50 Jump Rope
Mindy 4:30.8 Row
Jess 5:24.3 Row
Sir 4:11.8 Row
Scott 4:41.9 Row
Kate 4:52.4 Row
Kenny 4:23.9 Row
Heidi 4:19 Row 14:47 WOD
Jeff S 4:05 Row NFT WOD
Michelle 4:00 Row 11:48 WOD
Tory 3:46.3 Row 20:23 WOD
Duffy 3:38.9 Row 12:48 WOD
Craig 3:50 Row 15:40 WOD
Joan 5:11.2 Row
NEW PR’s on the Rowing for Heidi, Duffy, Tory and Craig!!!
My picture of the White board was a little blurry so let me know if I wasn’t accurate on the times, I tried my best to figure them out.
Jenn 16:20 5 Rounds = 20 Abmat sit-ups w/ 16lb Med Ball, 10 Front Squats 100 lbs, 10 Back Squats 100 lbs
Happy Birthday Georgie!
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps
The WOD
Metcon for time:
30 - 20 - 10 Rep Rounds of
Wall Balls
Push-ups
KTE
Box Jumps
Mindy 15:57 16 lbs
Jess 19:14 16 lbs (sub step-ups)
Sir 13:15 20 lbs
Kate 19:11 12 lbs
Kenny 24:15 16 lbs
Scott H
Hillery 12:18 16 lbs
Jeff P 15:20 16 lbs (Scaled 20-10-5)
Jeff S 14:23 12 lbs (Scaled no KTE)
Duffy 14:17 20 lbs
Deavon 15:21 20 lbs
Tory 23:29 20 lbs
Joan 16:20 16 lbs
Make up WOD from 11/4 :
Jenn 8:20 55 lbs
Caitlin 7:36 55 lbs
Do you have a friend or family member that wants to try Crossfit? This Saturday at 10 a.m. we are going to do an open session for members and non-members! Let us know if you have someone or a bunch of people that would like to come.
So far we have a handful of newbies that want to see what CrossFit is all about…it’s free and fun! And of course everything is scalable as you all already know.
As most of you know I am a huge fan of Mark Sission his website and book. Here is a link to his most recent and very informative post on why grains are just plain bad for you.
Grain Relapse
I find that grain bashing makes for a tasty, but ultimately unsatisfying meal.
Keep reading at Mark’s Daily Apple.com
Warm up =
10 Squats, 10 Press, 10 Deadlift, 30 Jump Rope,
10 Front Squat, 10 Push Press, 10 SDLHP, 30 Jump Rope,
10 OH Squat, 10 Push Jerk, 10 Med Ball Cleans, 30 Jump Rope
The WOD
Metcon 5 Rounds for time:
5 Power Cleans 45 lb - 65 lb
5 Strict Press 45 lb - 65 lb
20 Abmat Sit-ups
Sir NFT.
Jess 8:10 45 lbs
Michelle 6:37 45 lbs
Scott 8:16 65 lbs
Hillery 6:36 50 lbs
Scott H NFT 45 lbs
Heidi 7:42 45 lbs
Deavon 7:10 65 lbs
Jeff P 10:36 45 lbs
Georgie 8:20 50 lbs
Craig 8:12 50 lbs
Joan 8:22 45 lbs
Skill Work after WOD = Pull-ups
Bands, No Bands, Dead Hang, Kipping
Let us see your smiling faces or favorite picture….create a Gravatar to personalize your posts! Don’t know what a Gravatar is? It’s the little picture near your blog posts and it is so easy to set-up. Just click the link below and it will walk you thru the set-up.
Happy Birthday Mindy!
Warm up = 3 Rounds 5-15 reps:
OH Squat (PVC or Unload bar), Sit-ups, Superman or Back Extensions, Pull-ups, Dips
The WOD
Metcon for time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps of:
Weighted Walking Lunges - Pairs of 15lb - 50lb Dumbbells
Burpees
Slamball
Jess NFT 20 lbs Scaled
Mindy 14:01 20 lbs
Sir 15:16 15 lbs
Scott H 22:14 20 lbs
Hillery 13:14 20 lbs
Kate 20:36 15 lbs
Kenny 21:23 20 lbs
Tory 17:03 25 lbs
Jeff P 19:30 15 lbs
Jenn 13:58 20 lbs
Joan 11:09 20 lbs
ON-RAMP
Jen - 6:19
200 m Row
15-12-9
Ring Rows, Squats, Push-ups
200 m Row
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps
The WOD
Strength
Deadlift 3•3•3•3•3
Metcon - 5 rounds for time:
10 KTE’s
20 Double Unders (or attempts) OR 3x Jump Rope (AM) OR 200 Jump Rope (PM)
10 Box Jumps
Agnes 5:23 (scaled)
Mindy 9:10
Michelle 9:29
Scott 15:43
Hillery 6:49
Kate 7:36 (3 rounds)
Kenny 8:59 (3 rounds)
Ted 12:26
Matt 8:33
Jeff 11:39 (sub Abmat sit-ups & +25 jump rope)
Tory 12:14
Craig 13:25
Jenn 13:27 (sub Abmat sit-ups w/ 12lb Med Ball for DU) *** PR for 500 m Row - 1:55.5
Tony 13:11
Duffy 12:37
Deavon 13:13
“To be tested is good. The challenged life may be the best therapist.”
Gail Sheehy
The WOD: “Jackie”
For Time Complete
1000m Row
50 Thrusters 45lbs/35lbs
30 Pull-ups
Last Seen On 8/19/2009
Current Times——————————–Previous Time/Weights
Michelle 12:46 35lbs
Agnes 12:26 25lbs 13:07 25lbs
Hillery 10:42 35lbs 12:32 45lbs
Scott 12:09 45lbs 14:46 45lbs
Caitlin 14:37 45lbs 17:14 Rx’d
Sarah “C.” 13:48 45lbs 14:21 60lbs
Ted 12:45 45lbs 12:27 60lbs
Matt 15:00 45lbs
Jess 14:10 45lbs 15:02 45lbs
Craig 14:58 45lbs
Tory 14:28 45lbs
Duffy 10:33 Row 2000m 30 Pull-ups
More Great Times! Everyone should have specifics in their journals such as were bands used for pull-ups etc.
The new shirts are coming!
Email me with the size you would like and if you want to any special order items with the new logo. I was going to wait a bit for the sweatshirts but after today I think it’s time.
the back of the shirt says
Fitness Unleashed
“Rest: the sweet sauce of labor”
Plutarch
The WOD: 5 rounds for time
10 Deadlift 75lbs-125lbs
30 Double-Unders or 100 Jumprope
Scale As Needed
Today is an active rest day in preparation for “Jackie” tomorrow.
Sir 11:20 75lbs
Scott 14:22 125lbs
Heidi 8:55 75lbs
Matt 9:21 125lbs
Duffy 11:55 125lbs
Jenn 10:01 125lbs
Caitlin 8:27 125lbs
Jeff P 9:40 50lbs/50-jumprope
Craig 9:45 100lbs
Tory 7:25 125lbs
