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2010 September

Thursday’s WOD

Don’t forget about Saturdays workout at 8:30 or you can join us for the Hero WOD at or around 9:30.  Bring a friend and show them what Crossfit is all about! For everyone doing Paleo you are on the downhill, I hope that many of you have seen great changes and will continue this as a why of  life.

WOD: “Triplet”

6 squat cleans 115/85

12 pullups

24 double unders

Rx’d

  1. Susie 4+12 Glad to have you :)

Modified (singles)

  1. Kat 3+50
  2. Steve 4+48

Modified Wt. and pullups

  1. Linz 4+13 68lb RX doubles
  2. Jen 3+6 53lb 2b setups
  3. Kay 2+18 55 JP singles
  4. Debbie 58lb 1b singles
  5. Mandy 3 53lb 2b singles
  6. Velma 2+18 45lb 3b
  7. Sidia 2+40 RX 3b
  8. Neey 2+30
  9. Pops 5+18 sub power cleans and body rows

 

Wednesday’s WOD

If you are interested in the Spartan Race check it out at www.spartanrace.com.  We have a Pearland Crossfit team and would love to have more of you with us.

WOD
10,9,8,7,6,5,4,3,2,1,
Deadlifts 205/155
Burpees

Rx’d

  1. Joey 7:27 / 12:13 July 22, 2010 time
  2. Steve 6:40
  3. Eric 5:24 / 5:10 July 22, 2010 time
  4. Shawn M. 5:53
  5. Drew 5:26
  6. Nate 6:01
  7. Kevin 8:18 /  9:57 July 22, 2010 time

Modified

  1. David 8:14 135 lbs
  2. John 7:52 95
  3. Sidia 11:25 135
  4. Neey 15:19 185
  5. Victor 10:32 185
  6. Tiffany 7:52 105
  7. Jen 9:14 115
  8. Kristen 7:14 95
  9. Tanya 10:19 65
  10. Neha 5:49 65
  11. Diana 11:49 95
  12. Jody 10:37 115

Modified: Sub’d situps for burpees

  1. Debbie 6:31 70  lbs
  2. Kay 6:51 85
  3. Adrienne 6:32 53
  4. Brandy 6:16 95

Good group starting todays WOD: IMG_1150

300 lb Overhead Squat courtesy of Eric:  IMG_1169

Tuesdays WOD

A few of us are doing the Spartan race on Sunday around 10 am in Navasota and we are looking for others to join us. Let me know if you are interested.  www.spartanrace.com.

WOD:
75/25
50/50
25/75
Overhead Lunges 45/25 lbs
Knees to Elbows

Rx’d

  1. Velma 15:56
  2. Jose 13:15
  3. Victor 15:47 (40 extra knees to elbows)
  4. Nicole 17:51
  5. Kat 16:11
  6. Kristen 16:31
  7. Zach 22:36
  8. Joey 16:27
  9. Drew 17:27
  10. Neey 22:46
  11. Sidia 22:59
  12. Diana 23:36
  13. Kevin 16:14

Modified

  1. Jeff 24:11 25 lbs
  2. John 21:08 10 lbs
  3. Mandy 19:44 10 lbs
  4. Tanya 9:20 30-20-10 good mornings and push press

FRAN!

WOD:
21-15-9
Thrusters
Pullups

Rx’d

  1. Steve 5:14
  2. Nate 3:56
  3. Joey 6:18
  4. Drew 4:36
  5. Kevin 6:45

Modified

  1. Victor 8:39 75 lbs/2 band pullups
  2. John 6:46 55 lbs/jumping pullups (jp)
  3. Kay 5:29 38 lbs/ jp
  4. Jody 6:10 45 lbs/jp
  5. Jen P. 8:50 45 lbs/2 bands
  6. Shawn F. 11:54 85 lbs/rx’d pullups
  7. Tiffany 7:11 55 lbs/2 bands
  8. Kristen 8:26 55 lbs/2 bands
  9. Velma 6:57 45 lbs/jp
  10. Zach 8:35 75 lbs/2 bands
  11. Jeff 7:10 95 lbs/2 bands
  12. Jen 6:20 55 lbs/2 bands
  13. Brandy 7:41 55 lbs/jp
  14. Jamie 6:09 50 lbs/2 bands

On Ramp day 4 WOD:
3 rounds
200 meter run
10 thrusters
10 swings
10 SHDP

  1. Jake 8:45 65 lbs thruster and SDHP and 35 lb KB swing
  2. Torie 8:32 45/26
  3. Lanae 7:07 45/26
  4. Anthony 7:43 65/35
  5. Laura 9:38 33/26
  6. Kayleigh 8:59 33/16
  7. Bryan 11:08 65/26
  8. Dustin 8:14 45/34
  9. Radhika 8:57 33/26
  10. April 9:23 33/26

Pages: 1 2

Saturday Fun Day

TEAM Saturday WOD: 5 member teams worked at each of the following stations:

Run 400 meters with 20 lb medicine ball. 5 wall balls after 200 meters

Box Jumps 20/24 inch

Burpee situps

Push Press 45/65

Kettlebell Swings 35/26

Great work.

Hero WOD: DT – 5 rounds of 12 deadlifts, 9 hang cleans and 6 push jerks with 155 lbs.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  1. Eric 8:31 Rx’d
  2. Joey 14:29 Rx’d
  3. Shawn M. 19:50 Rx’d
  4. Kevin 12:12 115 lbs
  5. Kat 20:25 103/83

Fight Gone Bad

WOD:
Athletes move from each of 5 stations after 1 minute resulting in a 5 minute round.  Athletes rest 1 minute between the 3 rounds.  Total reps is your score.

5 exercises:
Wall Balls 20/10 lbs
SDHP 45/65 lbs
Burpees
Box Jumps
Push Press 45/65 lbs

  1. Velma 196 10lb wall ball/45 lb SDHP and Push Press
  2. John 66 (modified)
  3. David 210 14/65
  4. Melissa 229 14/45 (visiting from Crossfit BWI. http://www.crossfitbwi.com) Thanks for joining!
  5. Drew 282 75 lbs
  6. Jody 164 14/45
  7. Neey 206 rx’d
  8. Sidia 211 rx’d
  9. Mike 220 rx’d
  10. Jose 232 rx’d
  11. Neha 179 10/33
  12. Diana 210 14/33
  13. Ryan 245 rx’d
  14. Nicole 218 35 SDHP
  15. Kay 126 10/45
  16. Jen 72 14/45
  17. Mandy 201 10/33
  18. Tracey 170 10/33

On Ramp Day 2 WOD: 10,9,8,7,6,5,4,3,2,1 of Deadlifts and Push Press

  1. Radhika 9:46 83 lb Deadlift / 33 lb Push Press
  2. Laura 6:00 33/33
  3. Jazelle 6:05 65/33
  4. Lina
  5. Bryan 15:25 135/95
  6. Dustin 15:33 135/65
  7. April 12:55 65/43
  8. Laura
  9. Anthony 6:07 95/65
  10. Lanae 7:54 83/55
  11. Jake 7:06 95/65
  12. Torie 8:51 85/55
  13. Pops
  14. Kayle 10:21 33/53

We are hoping to implement automatic drafts using your credit card or checking account for dues each month starting Oct. 1, 2010 as well as contracts for 3, 6, or 12 months.  We will also offer discounts for paying your dues in advance.

We will be discussing this with you in the next week or so.  If you have any quesitions please let us know.

Rachel Revisited

WOD
Rachel: 400 meters of lunges (This WOD causes me more soreness than any other WOD Crossfit has to offer)
Cool Down: 33 burpees for time

  1. Kristen 11:57 lunges/1:46 burpees
  2. Victor 17:49/1:46
  3. Zach 13:47/2:20
  4. Jody 15:07/2:07
  5. Kyle 13:27/2:32
  6. Kevin 14:53/1:32
  7. Mike 11:49/2:35
  8. Steve 16:21/2:32 Lunges with 25 lb plate
  9. Tomika 10:57/2:53
  10. Shawn F. 18:23/2:25
  11. Ryan 14:23/1:11
  12. Joey 16:06/2:01 20 lb vest
  13. Tiffany 17:41/2:29
  14. Jen 18:02/2:51
  15. Shawn M. 8:51/1:29
  16. Kay tabata bike/4:15
  17. Sam 21:03/3:09

I hope all of you took your vitamin C and Advil to control the soreness that will follow this WOD!

WOD
30-20-10-20-30 pushups, swings, snatches and situps. 53/35 lb KB (Signature gym WOD)

  1. Eric 19:31. First athlete to finish within the 20 minute cutoff.  We are revisiting this WOD friday.

Tuesdays WOD

Members: Do not forget to pay your dues.  Please don’t make us ask you.  If you finished the last on-ramp then you owe $80.

WOD:
Situps and Box jumps
50/10
40/20
30/30
20/40
10/50

  1. John 22:54
  2. Velma 14:27
  3. Steve 13:41
  4. Jamie 12:26
  5. Shawn F. 17:31
  6. Tiffany 16:12
  7. Tomika 14:29
  8. Jeff 21:03
  9. Joey 15:44
  10. Jody 14:48
  11. Victor 14:53
  12. Sidia 14:54
  13. Neey 14:06
  14. Kristen 14:06
  15. Drew 8:56
  16. David 13:54
  17. Jen P. 14:05 short box
  18. Neha 15:40
  19. Kevin 11:45
  20. Sam 15:05
  21. Nate 11:45
  22. Tracy 15:09
  23. Shawn M. 9:51

3rd On-Ramp Begins and Mondays WOD

WOD:
Grace – 30 clean and jerks 135/95 lbs.
Rx’d

  1. JW 4:35
  2. Joey 2:49
  3. Steve 3:18
  4. Drew 3:59
  5. James 5:22
  6. Nate 5:02

Modified Weight

  1. John 8:19 95 lbs
  2. Velma 9:05 53
  3. Neey 5:57 95
  4. Sidia 5:55 75
  5. Victor 5:50 115
  6. Casey 2:37 65
  7. Jeff 4:32 115
  8. Tomika 3:51 53
  9. Kevin 4:08 115
  10. Nicole 3:08 65
  11. Shawn F. 7:53 115
  12. Tiff 4:45 63
  13. Jen H. 9:09 75
  14. Jamie 4:36 58
  15. Jose 7:58 115
  16. Jaime 8:32 115

Last day of On-Ramp for Zach. 200 meter run 15-12-9 squats, pushups, situps, and body rows then 200 meter run.
Day 1 6:36
Day 8 4:51 ( 3 weeks later) Great job Zach!

On Ramp WOD: 200 meter run the 15-12-9 of Squats, pushups, situps and body rows then 200 meter run

  1. Kayle 8:39
  2. Sam 8:08
  3. Jazelle 6:27
  4. Lina 6:06
  5. Bryan 5:28
  6. Dustin 15:00
  7. Roditka 8:18
  8. Torie 6:14
  9. Jake 6:13
  10. Lanae 5:46
  11. Anthony 5:47
  12. April 7:44
  13. Laura 6:39

Don’t forget to yell time when you have finished your workout so we can accurately record your time.

No Saturday Workout

We will not be training tomorrow as we will be competing in the Metro Dash in Houston.

See you Monday!


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