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2010 October

Saturday Team and Hero WOD

We did a team WOD Saturday in honor of Lindsey’s birthday.

Filthy 28:  28 of the following exercises. Teams of 2, but only 1 teammate could work at a time.
Push Press
Knees to Elbows
Box Jumps
Lunges
Wall Ballas
Sit Ups
Burpees
Jumping Pullups
KB Swings
Double Unders

  1. Team Pain 9:21
  2. Double Trouble 7:49
  3. Spartans 10:23
  4. Triple B’s 9:36
  5. Double J 9:03
  6. El Boogie 12:14
  7. Make it Happen 15:16
  8. Frog 10:18
  9. Eric (Solo) 10:47
  10. Nathan (Solo) 10:38

Hero WOD:
Lumberjack:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2 pood/70 lbs)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Squat Cleans (95 lbs) (sub’d for 45 Db squat cleans 45 lbs each)
Run 400m

kuwait-sunset_th.jpg

Kuwait

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers.

  1. Susie 34:03 185 lb dL/65 lb OH squat and squat cleans/ 53 lb KB swing
  2. Drew 30:00 245 lb DL/100 lb OH squat and Squat Cleans/ 53 lb KB swings
  3. Kevin 28:52 225 lb DL/53 lb KB swings/95 lb OH squats/65 lb squat cleans
  4. Shawn M. 38:08 Rx’d (115 squat cleans)

Thursday Team WOD

In honor of Kay’s birthday we did a team Murph today!

WOD:
Teams of 2, but only 1 person can work at a time
1 mile run
100 pullps
200 pushups
300 squats
1 mile run

If the teams partitioned the exerises they had to do 5 box jumps each time they switched exercises.

  1. Torie/Jake 33:07 2 bands
  2. Lanae/Anthony 29:55 2 bands/modified pushups
  3. Jamie/Teneric 30:29 2 bands/modified pushups
  4. Jody 28:50 2 bands/modified pushups
  5. Sidia/Diana 33:12 2 bands/modified pushups

Great work today. We will revisit Murph, solo, in March!

Wednesday WOD

SIGN UP
11/5/2010 Crossfit Competition: http://hc.atomiccrossfit.com/

HEAVY HEAVY HEAVY
WOD
Back Squats 7-5-4-3-2-1-1-1

  1. Velma 135
  2. David 225
  3. Jose 265
  4. Victor 265
  5. Brian 275
  6. Jody “Flower Child” 133
  7. Tim 175
  8. Eric 395
  9. Kelly 123
  10. Kayleigh 133
  11. Teneric 285
  12. Radhika 128
  13. April 133
  14. Kristen 155
  15. Joey 355
  16. Drew 305 PR
  17. Tiffany 200 (awesome)
  18. Shawn F. 250

Monday’s WOD

SIGN UP
11/5/2010 Crossfit Competition: http://hc.atomiccrossfit.com/

WOD:
AMRAP in 12 minutes
5 dead hang pullups
10 weighted lunges 26/44
15 goblet squats 26/44

  1. Velma 7 rounds / 35 lbs / 2 bands
  2. David 6 + 21 44 lbs / 1 band
  3. Jose 8 Rx’d
  4. Victor 6 + 7 Rx’d
  5. Kevin 6 + 18 Rx’d
  6. Brian 5 + 5 Rx’d
  7. Jody 7 + 2 26 lbs / 2 bands
  8. Anthony 6 Rx’d
  9. Lanae 8 26 lbs / 2 bands
  10. Kelly 7 + 15 26 lbs / 2 bands
  11. Pops 5 + 25 44 lbs body rows sub’d for pullups
  12. Sean 6 +27 35 lbs
  13. Kayleigh 5 + 23 26 lbs / 2 bands
  14. Steve 7 + 5 Rx’d
  15. Joey 7 Rx’d
  16. Drew 7 + 5 Rx’d
  17. Casey 4 + 22 35 / Jumping pullups
  18. Jen H. 8 26 lbs / 3 bands
  19. Tiffany 7 + 3 26 lbs / 2 bands
  20. Shawn F. 6 + 5 Rx’d
  21. Kristen 8 18 lbs/ 1 band
  22. Lindsey 6 + 10 35 lbs instead of 26 lbs
  23. Jamie 7 + 17 26 lbs / 2 bands
  24. Laura 7 26 lbs/ 1 band

Friday’s WOD

WOD
AMRAP 20 minutes
6 wall balls 20/14 lbs
9 KB swings 35/53 lbs
12 double unders (50 singles if you cannot do double unders)

  1. Anthony 9 + 25 reps Rx’d
  2. Lanae 12 + 15 reps Rx’d
  3. David 11 + 15 reps 14 lb ball/ 35 lb KB
  4. Laura 15 + 14 10 / 18
  5. Jose 12 + 15 20/53 and singles
  6. Victor 12 + 13 20/53 and singles
  7. Velma 9 + 15 14/35 and singles
  8. Diana 10 + 6 14/26 and singles
  9. Brian 9 20 /44 and singles

Thursdays WOD: 21-15-9 Snatches 65 lbs/Pullups

  1. Eric 4:30 Rx’d

Saturdays Hero WOD (Mr. Joshua): 5 rounds 15 deadlifts 225 lbs, 30 situps and 400 meter run

  1. Shawn 27:09 Rx’d
  2. Steve 23:10 Rx’d

Fit Test: Great work girls!

  1. Krystian  11 + 32
  2. Jenifer 13 + 36

After the Fit Test!

Thursday’s WOD

Don’t forget about Barbells for Boobs Fundraiser this Saturday at 9:30 am at Clearlake Crossfit. YOU CAN REGISTER THE MORNING OF THE EVENT!!

We will be meeting at Pearland Crossfit at 8:30 am if you want to carpool or follow the caravan.

Great promo video for fundraiser:
http://media.crossfit.com/cf-video/CrossFit_Overload_AmazingGrace.wmvWOD:

21-15-9
Snatches 65/45 lbs
Pullups

Cool Down: 200 meters for time

  1. Torie 7:35 45 lbs / 2 bands / 42 second 200 meters
  2. Jake 7:37 65 lbs / 1 band / 34
  3. Anthony 7:49 65 bs / 1 band / 34
  4. Lanae 7:02 45 lbs / 2 bands / 37
  5. David 10:40 55 lbs / 2 bands / 43
  6. Laura 6:51 33 lbs / 1 band / 1 min. box jumps – 16
  7. Kevin 6:32 Rx’d / 38
  8. Sidia 8:21 55 lbs / 2 bands / 40
  9. Neey 9:21 Rx’d / 38
  10. Jody 8:30 33 lbs / 2 bands / 48
  11. Tanya 9:21 15 lbs / jumping pullups / 70
  12. Steve 6:04 Rx’d
  13. Kay 9:11 33 lbs / 3 bands (first time doing pullups with a band and not jumping. GREAT WORK)
  14. Kristen 7:51 45 lbs  / 1 band / 33
  15. Kelly 7:40 35 lbs / jumping pullups / 46
  16. Shawn M. 5:00 Rx’d

Wednesday Thrusters

Happy Birthday Drew.

Best Crossfit video ever made: http://vimeo.com/3354545

WOD:
25 thrusters / 5 box jumps
20 thrusters / 10 box jumps
15 thrusters / 15 box jumps
10 thrusters / 20 box jumps
5 thrusters / 20 box jumps

Then max rep Pushups in 1 minute

  1. Velma 15:22 55 lbs
  2. Diana 15:07 45 lbs
  3. Jake 15:02 Rx’d / 45 pushups (pu)
  4. Tori 11:53 45 lbs / 30 modified pushups (mpu)
  5. Victor 12:05 Rx’d / 48 pu
  6. Sidia 12:43 53 lbs / 30 mpu
  7. Neey 16:44 Rx’d / 31 pu
  8. Jose 12:43 70 lbs / 51 pu
  9. Kevin 9:46 Rx’d / 43 pu
  10. Kyle 11:44 15 lbs / 26 pu
  11. Jody 12:28 33 lbs / 35 mpu
  12. Kayleigh 16:59 33 lbs / 18 mpu
  13. Drew 8:30 Rx’d / 47 pu
  14. Joey 10:43 Rx’d / 53 pu
  15. Shawn M. 9:35 Rx’d / 46 pu
  16. Mandy 11:47 33 lbs / 25 mpu
  17. Jazelle 9:40 35 lbs / 36 mpu
  18. Rahtika 10:58 38 lbs / 30 mpu
  19. April 13:24 33 lbs / 30 mpu
  20. Deb 11:59 33 lbs / 40 mpu
  21. Kay 12:15 33 lbs, 15 inch box / 35 mpu
  22. Jen H. 9:05 45 lbs / 36 mpu
  23. Kat did pushups only. 37 (not modified)

Tuesday WOD

It is not too late to sign up for Barbell for Boobs at Clear Lake Crossfit.  We will be registering people at the door as well, you just wont get your shirt that day.  This is a great cause and a great way to see other crossfitters in the comunity.  Please try to make it out if you can. This also means NO SATURDAY WOD at our box.

Word to the wise we will be watching your range of motion like hawks, you are truly only hurting yourself by not doing exercises at full range of motion.  We will warn you, then no rep you, and then it will be a burpee penalty.   We want each and everyone of you to get to competition level and this will help in your progress. Don’t cut yourself short!!

Yes today was tough but My God you all kicked A*@!!!!  Thanks to CLCF for the 2nd part of this WOD today.

WOD

Death by 10meters rounds 8-12

rest and then

AMRAP 12 Min.    5-box jumps 10-pushups 15-squats and every 2mins you will do 5 deadlifts

score is wt of deads plus total completed reps

  1. Lanae 105 +9+10=365
  2. Torie 95+7+15=290
  3. Jake 205+6+15=370
  4. Anthony 205+9+5=470
  5. David 155+7+10=355
  6. Laura 43+10+16=317
  7. Victor 225+5+15=390
  8. Jose 275+4+15=410
  9. Diana 103+7+28=341
  10. Brian 135+5+23=308
  11. Casey135+5+14=299
  12. Kelly 53+8+10=303
  13. Mandy 73+6=253
  14. Drew 275+8+10=525
  15. Joey 305+7+15=530
  16. Steve 305+5+15=470
  17. Debbie 83+8+8=331
  18. Kay 103+7+5=318
  19. Radihka 83+8+2=325
  20. Tiffany 115+11+5=450
  21. Shawn 225 +8+5=470
  22. Kristen 145+8=385

 

Monday’s WOD

There was a lot of PR’s set today, and a lot of people going upside down for the first time. Some of you went a little too light today but now you know your potential and can gauge your weight for the next go around. Great JOB!!  Our New On Rampers started today and they look like a pretty strong group, good job Felix, Jason, and Mike!!

WOD: GRACE

30 clean and Jerk 135/95

  1. John 3:45 85
  2. Velma 4:41 53
  3. Victor 3:25 95
  4. Jody 2:44 55
  5. Kelly 3:36 33
  6. Brian 4:48 95
  7. Pops 2:56 95
  8. Shawn 3:22 95
  9. James 3:07 rx
  10. Radihka 2:31 43
  11. Shawn 4:56
  12. Tiffany 3:27 65
  13. Jenn 2:56 65
  14. Jazelle 3:40 53
  15. Kayleigh 3:10 45
  16. Casey 5:26 95 (glad to have you back)
  17. Drew 3:00 Rx
  18. Joey 2:24 Rx
  19. Steve “Joshua” rx 21:19

Saturday’s Free WOD

Great turnout on Saturday. We saw a lot of new faces.

WOD: Team Tabata Work

  1. 2 Legit to Quit 335 total
  2. Wildcats 402 total
  3. Nimrods 368 total
  4. Wildcat Hinters 277 total
  5. Nimrod Eliminator 295 total

Hero WOD:

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Mr. Joshua

MrJoshua-th.jpg

5 rounds

400 meter run
30 GHD situps, ab mat situps sub’d
15 deadlifts 250/175 lbs

  1. Kevin 21;21 185 lbs
  2. Lindsey 17:57 95 lbs
  3. Kat 22:45 105 lbs
  4. Susie 23:03 185 lbs

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