Friday, April 24th, 2009
Today we had the pleasure of working out with Mark from Abilene, TX. Come back and visit us again, Mark!
WOD:
5 rounds for time of:
Scaling: 3 rounds
Pics and times will be posted this weekend.
Monday, April 20th, 2009
After-WOD hijinks: Chris and Jean hold a Plank
Today the morning class got to try their hand at a CrossFit Football workout. The evening crew was slated to get a taste of it too, but because of the rain we were forced to substitute the running.
Football Grace
| AM Class | PM Class |
|---|---|
| 15 Clean & Jerk | 15 Clean & Jerk |
| Sprint 4 X 50 m | 15 Burpees |
| 10 Clean & Jerk | 10 Clean & Jerk |
| Sprint 2 X 50 m | 10 Burpees |
| 5 Clean & Jerk | 5 Clean & Jerk |
| Sprint 50 m | 5 Burpees |
Scaling:
Pro: 155 (M) / 115 (W)
Semi-Pro: 135 (M) / 95 (W)
Collegiate: 115 (M) / 75 (W)
Amateur: 75 (M) / 55 (W)
AM
| Kim | 10:51 | 75lb |
| Wil | 10:58 | 95lb |
| Jim | 13:49 | 135lb |
| John | 17:49 | 135lb +weight vest(again!) |
PM
| Chris | 11:29 | 155lb |
| Ian | 13:04 | 85lb |
| Goose | 15:32 | 85lb |
| Jean | 12:24 | 75lb |
| Erin | 17:32 | 65lb |
| Brendhan | 18:36 | Modified / Form |
| Tim | 18:20 | 75lb |
Sunday, April 12th, 2009
Team - here is a fun CFE WOD you can do on your own today:
Practice your skills and drills for 10-15 minutes
Run 20 min at 95% RPE
Post distance covered to comments
Have fun!
Saturday, April 11th, 2009
While Wil and I are away today, here is your WOD. Post times to comments.
For time:
Friday, April 10th, 2009
Today was Talissa’s first day back, fresh (she got hosed down) from her mud run in California.
T hearts her ball
WOD
5 rounds for time of:
30 Weighted Situps (20/30 lbs)
25 Good Mornings (35 / 45 lbs)
~then~
3 minutes of holding a Plank and
2 minutes (per side) of holding a side plank
The slight slope of our floor, while slightly annoying when working with a barbell, came in handy today as everyone had to do their situps with their heads pointing downhill.
John also qualified as the lucky recipient of the weight vest. Since doing situps on the weight plates of the vest was unpleasant, he added the appropriate weight to his situps and good mornings, and put his vest back on for his planks.
| Chris | 16:34 | Rx |
| T | 20:41 | Rx + 45lb goodmornings |
| John | 24:05 | Rx + 20lb |
| Wil | 19:04 | 25 lb situps |
Thursday, April 9th, 2009
Wow - another pullup-centric day! Luckily all this work is fitting nicely into the 100 pullup challenge. How is everyone doing on the challenge, by the way?
We started with some fun challenges - max pushups in one minute, and tabata situps.
Then it was time for the WOD:
“Nicole”
As many rounds as possible in 20 minutes of:
400 m sprint
Max pullups
Note your pullup scores for each round. If you are on the bands, use the lightest band possible - no switching.
Saturday, April 4th, 2009
Today we hit a classic workout, “Fight Gone Bad”. I took an opportunity to introduce a new standard and also to mix things up a little.
Fight Gone Bad
The clock never stops - one minute at each station for total reps:
The women did a great job with the new 10′ target standard for wall ball. Everyone pretty much agreed that the ring rows sucked - but they hit ‘em hard anyway! Nice work as usual, team.
| Jeannette | 160 |
| Tim | 96 |
| Chris | 293 |
| Erin | 183 |
Friday, April 3rd, 2009
This was a tough one -especially for Pete. Pete was the first lucky recipient of the weight vest in the weight vest challenge. Every day one person’s name is drawn and they must wear the weight vest. If they aren’t there, their name is banked and they have to wear it the next time they’re in. Despite being horribly sore from Tuesday and almost not coming in, Pete took the vest like a champ.
WOD
5 rounds for time of:
Sub tuck pull-ups or strict pull-ups (assisted or unassisted) for Ls if you need to.
| Chris | 16:30 | 115 |
| Jean | 18:34 | 55 / green band |
| Goose | 20:32 | 55 / blue (4) and green (1) |
| Pete | 19:36 | 75 / green / 20 lb weight vest |
| Jason | 23:32 | 115 |
| Pat | 24:06 | 135 |
| John | 24:41 | 115 (hang split cleans) |