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2010 August

Tuesdays WOD

Don’t forget about our Advocare meeting tomorrow night at 7:30 pm followed by our nutrition seminar.

WOD: Max rep back squats in 3 minutes (225/145 lbs) then immediately followed by 3 minutes of max rep pullups.  Score is total number of reps of two exercises.  This is one of the workouts done at Front Range Crossfit during the Colorado Open Crossfit Comp.

Our cool down was max rep hang cleans for one minute, two minute rest, then repeat. 135/95 lbs.

  1. Drew 82 Rx’d. Cool Down: 20/17 135 lbs
  2. Jon 67  Rx’d (First time training with us. Welcome.). 15/16 135 lbs
  3. Shawn 67 Rx’d. 17/18 135 lbs
  4. Joey 77 225 lbs/1 band. 20/21 135 lbs
  5. Jewett 66 185 lbs/Ring dips. 16/20 95 lbs
  6. Ryan 76 135 lbs. 18/15 95 lbs
  7. Linz 77 115 lbs. 7/9 95 lbs
  8. John 86 95 lbs/ Jumping pullups (JP). 19/26 45 lbs
  9. Kristen 60 65 lbs/1 band. 30/35 45 lbs
  10. Tracey 78 65 lbs/JP. 18/14 45 lbs
  11. Tomika 83 65 lbs/JP. 16/22 53 lbs
  12. Diana 85 65 lbs/JP. 10/20 53 lbs
  13. Suzanne 65 lbs/JP. 6/8 55 lbs
  14. Kay 84 63 lbs/JP. 20/28 33 lbs
  15. Deb 90 33 lbs/JP. 25/31 55 lbs
  16. Nicole 83 45 lbs Shoulder press and body rows.

Saturday and Monday’s WOD

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

Kevin 5:46 Rx’d
Linz 5:50 Rx’d
Kat 7:04 Rx’d
JW 7:30 Rx’d
Shawn 7:42 Rx’d


Mondays WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC

Saturday Hero WOD, Mondays WOD and On-Ramp Day 4

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

  1. Kevin 5:46 Rx’d
  2. Linz 5:50 Rx’d
  3. Kat 7:04 Rx’d
  4. JW 7:30 Rx’d
  5. Shawn 7:42 Rx’d

Monday’s WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC

Fridays WOD

WOD: Annie: 50-40-30-20-10 Double Unders and Situps

  1. Shawn 5:35 Rx’d
  2. Linz 6:10 Rx’d
  3. James 13:50 Rx’d
  4. Ryan 14:10 Rx’d
  5. Brandy 17:32 3x single
  6. Jen 17:40 3x singles
  7. Kay 21:05 3x singles
  8. John 38:54 3x single
  9. Velma 12:17 3x singles
  10. Victor 10:44 3x singles
  11. Jose 8:54 3x sigles
  12. JW 13:55 3x singles
  13. Kat 8:54 3x sigles
  14. Fallon 12:44 3x singles
  15. Steve 12:52 3x singles

On-Ramp Day 3 WOD: 3 rounds of 10 lunges, 10 box jumps and 10 power cleans run 200 meters

  1. Jason 7:55 45 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs
  7. David 10:16 65 lbs
  8. Mandy 8:32 33 lbs
  9. Neha 13:44 33 lbs

Thursdays WOD

Advocare meeting next Wednesday at 7 pm.  www.advocare.com

WOD:
3 rounds
15 thrusters 95/65
400 meter run
2 rounds
15 pullups
15 swings 53/35
1 round
200 meter run
20 back squats 95/65

  1. Kevin 16:57 Rx’d
  2. Shawn 17:44 Rx’d
  3. Drew 16:17 Rx’d
  4. Linz 16:2 Rx’d
  5. JW 18:42 Rx’d
  6. Jaime 27:35 44 lb swings/jumping pullups
  7. Victor 25:13 44 lbs/jumping pullups
  8. Kristen 17:16 45 lb/26 lb/1 band
  9. Fallon 18:52 45 lb/26 lb/jumping pullups

On-Ramp Day 3 WOD: 3 rounds 10 lunges, 10 box jumps, 10 power cleans and 200 meter run

  1. Jason 7:55 73 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs

I know, my socks are sweet!

Trying not to be jealous of my socks

Wednesdays WOD and Advocare meeting

Advocare informative meeting at the gym next Wednesday night at 7 pm.  Come find out what these products are all about.

WOD: AMRAP in 7 min of 4 pass throughs with dip and pushup, 8 wall balls 20/14 lbs, 12 pushups. Rest 1 min then AMRAP in 7 min of  4 kettlebell swings 53/35 lbs, 8 burpees and 12 situps.

  1. Kay 4 rounds completed, 4 reps into 5th rounds, then second AMRAP 3 rounds completed and 5 reps into 4th round.  So it will read 4 + 4/3 + 5 10 lb wall ball 16 lb KB so reads 10/16
  2. Adrienne 4 + 10/3 + 6. 4 lb/16 lb
  3. Debbie 4 + 3/3 + 4. 4 lb/16 lb
  4. Jenn 4 + 2/4. 4 lb/16 lb
  5. Velma 4 + 16/5. 10 lb/26 lb
  6. John 4/2 + 11. 14 lb/35 lb
  7. Kevin 4 + 11/ 5 + 5. 20 lb/53 lb Rx’d
  8. Brandy 2 + 1/4 + 12. 14 lb/26 lb
  9. Jewett 4 + 16/ 4 + 9. 20lb/53 lb Rx’d
  10. Drew 6 + 6/5 + 8. 20 lb/53 lb Rx’d
  11. James 6/5 + 9. 20 lb/ 53 lb Rx’d
  12. Jose 6 + 6/3 + 11. 20 lb/44 lb
  13. Victor 5/4 + 6. 20 lb/44 lb
  14. Joey 5 + 7/4. 20 lb/53 lb Rx’d
  15. Steve 6 + 20/4 + 16. 20 lb/53 lb  Rx’d
  16. Jen 6 + 3/3 + 11. 14 lb/ 26 lb

Fit Test: Zach 10 + 26

On Ramp Day 2 WOD: 10,9,8,7,6,….1 Push Press and Deadlifts

  1. Jason 8:03 65 lb push press/65 lb Deadlift
  2. Kelly 5:28 33/45
  3. Jody 5:25 33/45
  4. Ashley 5:37 33/45
  5. David 5:36 45/65
  6. Mandy 6:19 33/45
  7. Tiffany 6:48 33/45
  8. Shawn 7:59 65/85

Tuesdays WOD and Advocare

The only products we use, thus the only products we will recommend are AdvoCare supplements.  We will be placing an order in the next couple of days so take a look and let us know if you would like to try their products. We highly recommend Spark (energy and focus), Rehydrate (Gatorade replacement), Catalyst (amino acid – builds lean muscle), Muscle Gain (obvious), and Omega Plex (omega 3 fatty acid).  If you are looking to drop weight you need to look into meal replacement shakes and their 24 day challenge.

Here is the link for you to read about their products as well as the science that supports their use: https://www.advocare.com/06024236/Store/CatalogView.aspx?id=TS

WOD: 4 rounds of 15 body weight deadlifts, 20 box jumps 24/20 inch/no step ups, and 25 swings 53/35 lbs.

  1. John 26:15 135 lb DL/35 lb KB swing
  2. Kevin 18:17 185 lb DL Rx’d
  3. Jaime 24:58 135 lb DL/35 lb KB swing/20 inch box
  4. Suzanne 9:19 65 lb DL/26 lb KB swing/step ups
  5. Ryan 10:47 135 lb DL/44 lb KB swing/20 inch box
  6. Kristen 9:16 85 lb DL/16 lb KB swing/step ups
  7. Tanya 13:56 65 lb DL/16 lb KB swing/step ups
  8. Steve 20:22 225 lb DL Rx’d
  9. Joey 20:21 245 lb DL/20 inch box
  10. Mike 16:50 185 lb DL/35 lb KB swing/20 inch box
  11. Julie 13:37 45 lb DL/16 lb KB swings/step ups
  12. Linz 13:50 113 lb DL Rx’d
  13. Shawn 17:18 185 lb DL Rx’d

On Ramp Day 2 WOD: 10,9,8,7,6……1 Push press and deadlifts. Keep it up.  One step at a time.

  1. Jason 8:03 65 lb PP/65 Lb DL
  2. Kelly 5:28 33/45
  3. Jody 5:25 33/45
  4. Ashley 5:37 33/45

2nd On-Ramp Class Begins

WOD: 2-4-6-8-10 0f overhead squats 95/65, lateral burpees, and 200 meter run. (tough first workout for our very first group of on-ramp gradates. Great work!!!)

  1. Velma 13:46 33 lbs
  2. John 17:38 45 lbs
  3. James 9:04 rx’d
  4. Diana 12:43 33 lbs
  5. Shawn 8:53 rx’d
  6. Kristen 9:35 45 lb thrusters
  7. Kat 14:40 63 lbs
  8. Linz 9:12 63 lbs
  9. Kay 16:49 33 lbs
  10. Deb 15:26 33 lbs
  11. Adrienne 15:31 33 lbs
  12. Mike 10:19 45 lbs
  13. Joey 11:45 rx’d
  14. Steve 11:02 185 lb back squats
  15. Brandy 6:50 45 lbs

Day 1 On Ramp WOD: 200 meter run then 15-12-9 of squats, pushups, situps and body rows then 200 meter run.

  1. David 10:45
  2. Neey 6:15
  3. Sidia 6:13
  4. Kelly 6:33
  5. Jody 6:27
  6. Ashley 6:22
  7. Mandy 6:40
  8. Shawn 6:12
  9. Tiffany 6:18

Fit Test

  1. Tiff 8 + 24 reps

Saturdays FREE WOD and Hero WOD

WOD: Teams of 3 ran 6 laps (2 laps each person) then team did 100 lateral jumps, 150 wall balls, 200 squats, 150 situps and 100 burpees.  Only one team member at a time could work and the other 2 had to hold a 45 lb bar throughout the workout.

  1. AJB 29:26
  2. JSN 31:18
  3. Balls to the Wall 31:20
  4. Tjhornhills 34:52
  5. MKJ 35:00
  6. Bad 35:22
  7. Steve 35:46

Great work!

Hero WOD: ”The Seven” 7 rounds of 7 handstand pushups, 7 wall balls 20/14 lbs (sub’d for 135 llb thrusters), 7 knees to elbows, 7 deadlifts 245/185 lbs, 7 burpees, 7 swings 53/35 lbs and 7 pullups. 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.  Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

They are why we train!

  1. Lindsey 28:31 143 lb deadlifts
  2. Shawn 32:33 Rx’d with 10 lb vest (sub’d strict ring dips for handstand pushups)
  3. Steve 34:35 225 lb DL sub’d pushups for KB swings
  4. Drew 36:08 Prx’d
  5. Kevin 37:25 225 lb DL 1 band on pullups
  6. Jewett 39:39 225 lb DL and sub’d kipping ring dips for handstand pushups
  7. Tanya 38:01 (sub’d pike pushups, 4 lb on wall ball, 35 lb DL, 14 situps for burpees, 16 lbs on KB swings and 14 body rows sub’d for 7 pullups)

Great day at Pearland Crossfit

Friday’s WOD

WOD: Helen – 3 rounds 400 meter run 21 swings 53/35 and 12 pullups

  1. Joey14:28 1 band (Last time 17:37 on 7/23, with 2 bands)
  2. Susan 13:16 jumping pullups 26 lbs
  3. Sam 11:28 2 bands 26 lbs
  4. Shawn 4:20 1/2 Helen
  5. Lindsey 1/2 Helen 4:21

On Ramp Final WOD: 200 meter run 15-12-9 of squats, pushups, situps and body row and 200 meter run. GREAT JOB

  1. Debbie 8:04 ( 11:47) (Previous time done on Day 1 of on ramp)
  2. Brandy10:34
  3. Kay 9:59 (18:42)
  4. Velma 6:52 (10:50)
  5. Cesar 8:36
  6. Fallon 10:40 (11:45 and did not finish)
  7. John 10:13 (15:19)
  8. Jaime 5:52 (8:21)
  9. Victor 5:34 (8:08)
  10. Suzanne 6:10 (8:13)
  11. Tanya 10:38 (17:45)
  12. Jennifer 8:05

 Fit Test

  1. David 8+ 24 reps

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