Friday, July 31st, 2009
I thought I had convinced Lesha to come in today, but she didn’t make it… so we celebrated her birthday without her.
Lesha’s Birthday WOD
4 rounds for time of:
Many happy returns, Lesha!
| Name | Time | Scaling |
| John | 45:xx | 115 lb |
| Wil | 44:30 | 100 lb |
| Chris | 19:20 | 135 lb / 2 rounds |
Thursday, July 30th, 2009
We had several visitors today: Russ from CrossFit NC, Blaine from CrossFit Old Town, and Tom from here in Philly, trying out his first CrossFit WOD.
Combined with a strong contingent of our evening regulars, we had a nice sized group for the Thursday WOD.
Thursday Crew
Strength
Press 5 - 5 - 5
Start with warmups of 7 - 5 - 3, and then hit your work sets with a goal of a 5 rep max.
WOD
Alternating Tabata
20 seconds of work, 10 seconds rest for 16 straight sets. Alternate between Ball Slams and Burpees each time.
Your score is the total reps for all 16 sets.
| Name | Max.Press | Tabata |
| Chris | 170 | 101 |
| Jim | 120 | 94 |
| Jason | 145 | 115 |
| Kim | 50 | 96 |
| Lesha | 65 | 88 |
| Goose | 85 | 100 |
| Topper | 125 | 103 |
| Russ | ?? | 103 |
| Blaine | ?? | 155 |
| Tom | ?? | 55 |
Wednesday, July 29th, 2009
Tabata Week: Day 3
We’re halfway through Tabata week. Chris, who came up with the idea, has been sick and hasn’t made it in for a WOD yet. You’re missing out on the fun, Chris! Hope to see you soon - you can make up the Tabatas when you get back…
WOD
As many rounds as possible in 15 minutes of:
Rx: M-135 / W-95
Finisher -
Tabata Pullups
Sorry Gang - the photo of the scoreboard didn’t come out this time… Remember your score? Write it to comments!
Tuesday, July 28th, 2009
Tabata Week: Day 2
The Tabata for the day is a Finisher. After the WOD, hit a tabata of either ring pushups or decline (box) pushups. If you’re up for the challenge you can do ring pushups with your feet on a box.
WOD
For time:
The KB exercises are per arm - 20 per side. Partition the reps as needed, but get all 40 before hitting your run.
| Name | WOD Time | KB Weight | Pushups | P/U Type |
| Goose | 10:07 | 16 kg | 4 | Ring |
| Jason | 10:28 | 20 kg | 7 | Ring |
| Brendhan | 11:53 | 16 kg | 5 | Ring on Box |
| Catlyn | 12:33 | 14 kg | 5 | Box Decline |
Monday, July 27th, 2009
Tabata Week: Day 1
We like to grant requests from our members occasionally, and when Chris made the suggestion of a “Tabata Week” we just couldn’t pass it up.
This morning we started off with:
Tabata Deadlifts (M:135 / W:95)
WOD:
“Metcon Ninja”
11 Ball Slams
11 Burpees
11 Pullups
7 rounds for time.
Are you a metcon ninja? Rate your time:
Under 18:00 = Metcon Ninja
18:00 - 20:00 = Ninja in Training
Over 20:00 = Keep training, Grasshopper
| Name | WOD Time | DL Score | DL Wt. |
| Rob | 17:55 (Ninja!) | 8 | Rx |
| Goose | 17:04 (Ninja!) | 4 | Rx |
| Jason | 15:25 (Ninja!) | 5 | Rx |
| Catlyn | 22:29 (5 rds / purple) | 5 | Rx |
| Hendrick | - | 5 | 95 |
Saturday, July 25th, 2009
We decided to have a little fun on Saturday, and broke out a simple yet brutal workout that is brought to you courtesy of Again Faster.
Bar Tabata
20 seconds work, 10 seconds rest for 8 straight sets of:
Rx: M-45 / W-35
Complete all 8 sets of one exercise before moving on to the next.
Your ’score’ is the least number of reps you get in any one set.
Tabatas - love ‘em or hate ‘em? Why? Post your thoughts to the comments!
Friday, July 24th, 2009
We haven’t had a visit from this Girl in a while, so Eric decided to remind our Thursday and Friday teams just how much she can be.
“Grace”
For time:
30 Clean & Jerks
Rx: M-135 / W-95
Eric will post times / pics soon.
Wednesday, July 22nd, 2009
Strength Work
Deadlifts
Warm up with 7 - 5 - 3
Then one set of 5, trying to improve your 5 rep max.
WOD
4 rounds for time of:
400 m Run
50 Squats
Rob K. was unstoppable on this one - after setting a new 5RM he went on to smash his previous PR for a 1RM, deadlifting 285! From there he flew through the WOD, beating the next fastest time by over 2 minutes!