Wednesday, July 30th, 2008
Never go backward. Attempt, and do it with all your might. Determination is power. - Charles Simmons
Today team 6AM tackled not one but two of the Nasty Girls!
Karen
150 Wall Ball Shots for time
Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP 20 minutes
It was a gasser! But these guys would not quit and all turned in some great performances!
| Name | Karen (time) | Cindy (rounds) |
|---|---|---|
| Paul | 6:59 | 10 |
| Pete K. | 7:16 | 10.5 |
| Pete S. | 7:59 | 5 |
Wednesday, July 30th, 2008
Named must your fear be before banish it you can. - Yoda
Skill Work: Double Unders
WOD:
Tabata - 20 sec. work/10 sec. rest for 8 straight rounds. Your score is the lowest number of reps you get in any one round. Complete all 8 rounds of one exercise before moving to the next.
| name | sit-up | squat | push-up | ring row |
|---|---|---|---|---|
| Jim | 9 | 12 | 5 | 5 |
| Kim | 10 | 12 | 7 | 8 |
| Jamie | 8 | 14 | 5 | 7 |
| Onur | 13 | 12 | 4 | 4 |
| Ian | 7 | 15 | 5 | - |
| Pete S. | 10 | 15 | 7 | 5 |
We finished with a burpee race: 2min. to do as many burpees as you can for your team. Young Guns win 46-45.
Monday, July 28th, 2008
-10 Broad Jump Burpees
-15 Dumbbell Thrusters (M: 30lb W: 20lb)
-20 Jumping Slam Balls
-25 In and outs
As many rounds as possible in 20 min.
Pete K. finished off our heaviest slam ball with a jumping ball slam - nice job!
We finished the day with some partner wall-ball sit-ups.
| Pete K. | 3.5 |
| Pete S. | 2.25 |
| Paul | 3 (modified) |
| Karla | 1+ (modified) |
Saturday, July 26th, 2008
Three grand essentials to happiness in this life are something to do, something to love and something to hope for. - Joseph Addison
For time:
50 Bench Jumps
50 Jumping Pullups
50 Kettlebell Swings
50 Knee-to-Elbow
50 Walking Lunges
50 Dumbbell Push Press
50 Ball Slams
50 Bench Dips
50 Double-Unders
*If you don’t have double unders, modify to 150 rope jumps
*Level 1: 25 reps each
| Butch | 34:41 | Rx |
| Kim | 25:57 | L1 |
| Jim | 30:41 | L1 |
| Catlyn | 34:41 | Mod. |
Friday, July 25th, 2008
Miracles sometimes occur, but one has to work terribly hard for them. -Chaim Weizmann
We warmed up with 10 minutes of Turkish Get-ups.
The workout today was one only Catlyn got to enjoy last Saturday. So today she got to enjoy it again without the sweltering heat and took quite a bit off of her previous time.
10 Kettlebell Swings (M:24K W:16K)
1 Burpee
Add a burpee each round until you get to 10.
We worked a little more on pull-up strength and form at the end.
| Catlyn | 13:56 |
| Pete | 17:27 |
| Jamie | 12:36 (modified) |
| Karla | Form |
Friday, July 25th, 2008
The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. - Denis Watley
“The Accumulator”
25 Squats + Run 200 m
25 Squats + 26 Chin-to-Knees + Run 200 m
25 Squats + 26 C-to-K + 25 Pushups + Run 200 m
26 Walking Lunges + Run 200 m
26 W.Lunges + 25 Push Press + Run 200 m
26 W.Lunges + 25 Push Press + 25 Bench Dips + Run 200 m
Post times to comments.
| Catlyn | 17:04 |
| Kim | 23:05 |
| Jean | 23:55 |
| Ian | 25:33 |
| Jim | 25:55 |
We also worked on our pullup skills, alternating between L-sits and kipping.
Ian had major improvement on his range of motion and form! Great job, Ian! Overall the whole evening crew has put a lot of effort into refining their form and it shows.
Wednesday, July 23rd, 2008
Reality is merely an illusion, albeit a very persistent one. - Albert Einstein
We started off working for max pull-ups and then got into today’s workout.
4 rounds for time.
For those who needed more, we had 75 KB Swings and 50 Knees-to-Elbow. We also played with Muscle-ups. Congrats to Pete on his first Muscle Up!
| Name | Max Pull-ups | WOD time |
|---|---|---|
| Paul | 6 | 18:20 |
| Pete | 13 | 16:28 |
| John | 3 | 22:44 |
| Butch | 3 | 18:33 (modified) |
Wednesday, July 23rd, 2008
Happiness is not a destination. It is a method of life. - Burton Hills
4 Rounds for Time of:
25 Box Jumps
25 Pushups
25 Squats
If you don’t have perfect form or range of motion, the rep doesn’t count.
Post times to comments.
| Kim | 24:04 |
| Onur | 24:22 |
| Jean | 27:54 |
| Jim | 25:50 (3 rounds) |
Jim stepped up to the challenge with an extra-high box jump for 3 rounds!!!
Forgot the camera today… sorry for no pics.