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2010 November

Threshold Training

Great work today. Being able to maintain the intensity that I required today has tremendous affects on your fitness. These days are as hard as it gets, but the payoff is invaluable. Again, great work today!

Gabe has recently moved down south to Houston from Wilmington, North Carolina.  He was the owner of Crossfit Engage (www.crossfitengage.com).  He not only moved his personal belongings, but he moved his gym as well.  Look for him to be opening a box in the near future.  Gabe, thanks for stopping by and getting in a WOD with me. It is great having you.

WOD: Each of the movements were done without rest in between intervals
10 tire flips (guys: 1 person per tire. Girls: 2 per tire)
1 min. max rep squats
Max time holding weight overhead 135/95 lbs
1 min. max rep burpees
1 min. max rep sumo deadlift highpull

Rest 10 minutes and repeat.

Scoring: Add the # of squats, time with weight overhead, # of burpees and # of SDHP for total score. The higher the number the better.  Athletes should be able to maintain the same level of output between round 1 and round 2 so their total numbers should, in an ideal world, be equal.

  1. Velma 139 first round / 117 second Modified: round 65 lb overhead
  2. Torrie 149/116 Modified: 75 lb overhead
  3. Jake 161/104 Rx’d
  4. David 168/120 Modified: 45 lb SDHP
  5. Roni 135/137  Modified: 75 lbs overhead. (Great job. Increased score on your second round)
  6. Jose 159/145 Rx’d
  7. Victor 195/160 Rx’d
  8. Pops 163/121 Modified: 125 lbs overhead
  9. Anthony 112/105 Rx’d
  10. Teneric 140/139 Rx’d (Great work)
  11. Joey 190/162 Rx’d
  12. Lanae 168/156 Rx’d
  13. Tomika 102/129 Modified: 85 lbs overhead/26 lb SDHP (Holding back on me on the first round. Great job on the second round)
  14. Radhika 122/122 Modified: 85 lbs overhead/26 lb SDHP (Awesome)
  15. Mike 148/115 Modified: 95 lbs overhead
  16. Kelly 129/138 Modified: 85 lbs overhead/26 lb SDHP (Holding back on the first round as well. Awesome second round)
  17. Jody 145/139 Modified: 85 lbs overhead/26 lb SDHP
  18. Kevin 117/146 Rx’d (Holding back)
  19. Kayleigh 132/112 Modified: 85 lbs overhead/26 lb SDHP
  20. Nicole 100/77 Modified: 85 lbs overhead/18 lb SDHP
  21. Drew 173/167 Rx’d
  22. Gabe 187/179 Rx’d
  23. Kristen (will post tmrw)
  24. Jason (will post tmrw)

The only girl to go Rx’d was Lanae. Great work Lanae. Keep it up!

This is really really funny. Enjoy!

Mondays B Day WOD

Amazing Video:

Yep, I had a WOD programmed for my birthday

WOD:
185 meters of lunges
16-12-9
1 arm KB snatch (16-12-9 reps each arm) 53/35 lbs
Pullups
KB Pushups alternating hand
Double Unders
185 meters of lunges

Rx’d

  1. Jose 29:49
  2. Victor 34:37
  3. Joey 27:25
  4. Nate 22:53
  5. Drew 18:39
  6. Kevin 37:32
  7. Neey 32:05
  8. Shawn M. 21:08
  9. Gabe 20:33

Modified

  1. Shawn F. 36:48 Singles
  2. Sidia 31:10 26 lb KB/Modified pushups/2 bands
  3. Velma 34:55 26 lb KB/Modified pushups/1 band/Singles
  4. Kryssy 24:20 16-9 reps/16 lb KB/Singles
  5. Jazelle 28:18 26 lb KB/2 bands/Singles
  6. Mike 38:38 26 lb kb/1 band/Singles
  7. Radhika 30:59 18 lb KB/1 band/Modified pushups/Singles
  8. Jody 30:59 18 lb KB/1 band/Modified pushups
  9. Tomika 24:45 18 lb KB/1 band/Modified pushups
  10. Kristen 26:23 26 lb KB/1 band/Modified pushups/Singles
  11. Tiffany 26:23 26 lb KB/1 band/Singles
  12. Jaime 23:18 26 lb KB/1 band/Modified pushups/Singles
  13. Teneric 27:35 44 lb KB

Saturdays WOD

Main Group WOD:
“Helen”
3 rounds
400 meter run
21 swings
12 pullups

  1. Victor 12:27 Rx’d
  2. Jose 11:01 Rx’d
  3. Velma 13:53 35/2 bands first round/1 band last 2 rounds
  4. Jason 13:31 45 lbs/1 band
  5. Roni 12:34 Jumping pullups
  6. Kyle 11:20 200 m run/18 lbs/jumping pullups
  7. Jenise 9:15 200 m run/18 lb/jumping pullups
  8. Allison 12:08 18 lb/jumping pullups

Hero WOD:
5 rounds:
100 feet bear crawls
100 feet broad jumps (every 5th jump do 3 burpees)

  1. Shawn M. 9:14
  2. Drew 8:46
  3. Kristen 11:27
  4. Kevin 11:18
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.

Wed. WOD

WOD:
21-15-9
Snatches 95/65
Ring Dips
Pushups
Situps

  1. Debbie 9:55 15-12-9 43 lbs
  2. David 15:25 65 lbs
  3. Roni 13:47 modified ring dips
  4. Joey 10:39 Rx’d
  5. Victor 16:27 Rx’d
  6. Jewett 12:36 75 lbs
  7. Shawn M. 16:19 Rx’d
  8. Kryssy 8:41 15-12-9 33 lbs/Modified ring dips
  9. Jenifer 7:08 15-12-9 33 lbs/Modified ring dips
  10. Kevin 13:27 Rx’d

Tuesdays Hero WOD

Holiday Hours:
Wed. AM: Classes open
Wed. PM: Closed
Thurs: Closed
Frid:Closed
Sat. Open 8:30 and 9:30 am

Great Video for the girls: http://www.youtube.com/watch?v=gGV0BlwwczU

WOD
BLAKE: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 rounds
100 foot of overhead lunges 45/35 lbs
30 Box Jumps 24/20
20 Wall Balls 20/14
10 Hand Stand Pushups

Rx’d

  1. Steve 27:37

Modified hand stand pushups with ab mats under head, otherwise rx’d

  1. Joey 25:20 2 ab mats
  2. Drew 23:01 2 ab mats and plate
  3. Jazelle 27:33 3 ab mats
  4. Tiffany 24:26 2 ab mats
  5. Kristen 22:25 3 ab mats
  6. Kevin 25:12 2 ab mats
  7. Shawn M. 29:52 3 ab mats
  8. Susie 31:20 1 ab mat
  9. Kat 33:11 2 ab mats

Modified with box handstand pushups. Otherwise rx’d

  1. Victor 27:34
  2. Neey 24:59
  3. Jose 27:43
  4. Jen 19:01
  5. Sidia 25:20
  6. Shawn F. 26:37

Modified weight and all did box handstand pushups

  1. Teneric 23:12 35 lb plate/14 lb ball
  2. Jamie 20:12 25 lb plate/14 lb ball
  3. Kayleigh 24:40 10 lb plate/14 lb ball
  4. Mike 23:02 25 lb plate/14 lb ball

Modified rounds and weight

  1. David 20:23 3 rounds 35 lb plate
  2. Jewett 13:42 3 rounds 25 lb plate/14 lb ball
  3. Velma 19:57 3 rounds 25 lb plate
  4. Deb 9:52 1/2 of WOD
  5. Roni 19:08 3 rounds

GREAT WORK by all.  Welcome to the Hero WOD Cult!!!

Monday’s WOD

Crossfit story on Channel 13 tonight at 10 pm!

WOD:
AMRAP 8 min
4 cleans 95/65
8 Swings 70/53
12 Toes to Bar

  1. Velma 1 + 18 reps 65 lb clean/45 lb swing/Knees to elbows (k2e)
  2. David 2 + 12 85/53/k2e
  3. Felix 3 + 2 95/53/k2e
  4. Drew 5 Rx’d
  5. Joey 4 + 16 Rx’d
  6. Jose 4 + 18 Rx’d
  7. Victor 3 + 4 Rx’d
  8. Tomika 4 + 18 65/35/k2e
  9. Kristen 3 + 12 65/35
  10. Steve 5 + 1 Rx’d
  11. Kevin 3 + 5 Rx’d
  12. Radhika 2 + 8 53/35
  13. Jason 3 + 4 85/44/k2e
  14. Kyle 6 + 10 15/16/Situps
  15. Tiffany 3 + 2 Rx’d
  16. Tim 2 + 12 85/53/k2e
  17. Shawn F. 3 K2e
  18. Teneric 3 + 10 k2e
  19. Shawn M. 4 + 2 Rx’d

Cool Down
33 Burpees for time

  1. Velma 1:58
  2. David 1:56
  3. Felix 2:30
  4. Drew 1:13
  5. Joey 1:15
  6. Tamika 3:05
  7. Kristen 1:30
  8. Kevin 1:30
  9. Radhika 1:56
  10. Jason 2:42
  11. Kyle 1:49
  12. Tiffany 1:53
  13. Tim 2:11
  14. Shawn F. 1:52
  15. Teneric 1:44

 

 
 

 

Thurs. WOD

We are working on getting pre-packaged paleo food delivered to the gym. We are meeting with the company Monday to taste the meals. Stay tuned for more info.

SATURDAY WOD: BRING IT

WOD:
Overhead Squats 5 sets of 3

  1. David 95 lbs
  2. Anthony 115 lbs
  3. Pops 135 lbs
  4. Lanae 95 lbs
  5. Kevin 125 lbs
  6. James 115 lbs
  7. Jose 115 lbs
  8. Sidia 100 lbs
  9. Neey 135 lbs
  10. Drew 155 lbs
  11. Joey 205 lbs
  12. Mike 75 lbs

WOD:
20 burpees
30 pullups
40 wall balls 14/20 lb ball
50 pass throughs

  1. Jamie 12:36 1 band

Wed. WOD

We are working on getting pre-packaged paleo food delivered to the gym. We are meeting with the company Monday to taste the meals. Stay tuned for more info.

Don’t forget about Saturdays WOD and bring a friend or 10!!

WOD:

AMRAP 20 min.

7 power cleans 95/65 lbs
5 pullups
3 Burpees
100 m gasser
  1. Jazelle 10 rounds 1 band
  2. Tim 8 rounds + 7 reps
  3. Tomika 9 rounds 1 band
  4. Joey 9 rounds + 15 reps
  5. Kat 9 rounds Rx’d
  6. Jen 10 rounds + 5 reps 1 band
  7. Radhika 9 rounds 1 band
  8. Kristen 11 rounds + 15 reps 1 band
  9. Nicole 6 rounds + 15 reps
  10. Velma 6 rounds + 15 reps and 1/2 gasser 1 band
  11. Victor 9 rounds + 15 reps Rx’d
  12. Torie 8 rounds Rx’d (Awesome job Torie. First workout with rx’d pullups)
  13. Teneric 9 rounds Rx’d
  14. Pops 10 rounds + 15 reps Body rows sub/d for pullups
  15. Bear 10 + 15 Body rows sub’d for pullups
  16. James 10 rounds Rxd
  17. Jody 8 rounds + 7 1 band

WOD for extremely sore arms
10,9,8,7,6,5,4,3,2,1
Deadlifts 205/105
Swings 53/26
Lunges 53/26
Run 100 meters. Every even round carry kettlebell during the run.
If you drop kettlebell while doing swings. lunges or during run it is 3 burpees.

  1. Shawn 19:49. No burpees
  2. Lindsey 15:25. No Burpees

Tuesdays WOD

Our afternoon classes are getting really busy.  Thank you for all of your hard work.

Videos of Todays WOD

IMG_1600

IMG_1585

WOD:
15-12-9
Thrusters 135/95
Box Jumps 28/24 inch

Rx’d

  1. Joey 8:33
  2. Drew 9:33
  3. James 8:28

Modified

  1. Anthony 6:39 105 lbs
  2. Mike 5:41 45 bs/24 inch box
  3. Kristen 5:18 65 lbs
  4. Tiffany 5:12 65 lbs
  5. Kat 7:29 65 lbs (welcome back)
  6. Shawn F. 9:03 115 lbs
  7. Victor 8:21 115 lbs
  8. Jose 7:30 95 lbs
  9. Velma 12:14 65 lbs
  10. Lanae 4:21 65 lbs (too light)
  11. Jazelle 5:41 53 lbs (too light)
  12. Tori 6:54 65 lbs
  13. Radhika 7:23 53 lbs
  14. Jody 4:43 45 lbs (too light)
  15. Kelly 5:01 45 lbs (too light)
  16. Kayleigh 5:11 45 lbs (too light)
  17. Tomika 8:19 65 lbs

Mondays WOD

We had a great turnout Saturday for our group WOD as well as our run clinic.  Great work!

We have teamed up with everybody loves kids and we will be the drop off location for baskets that will be donated to the Star of Hope.  You can find information below if you are interested in adopting a child for Christmas.

http://everybodyloveskids.com/Updates.html

List of Kids: The kids without a name next to them are available for adoption. Email Kristen if you are interested in adopting a child. reesegrantandrowan@gmail.com.

The donation includes $30 worth of clothes or toys that are appropriate for the child you adopt.  Place the items in a basket and deliver to us at Pearland Crossfit by the 15th of December.

B102 Shiloh 2/3/10 Male 0-2 Lauren Botts K.
B204 Joyieus 11/20/09 Male 0-2 Teresa Williams
B303 Leahzia 6/17/10 Female 0-2 Laura Durham
C102 Landon 10/23/09 Male 0-2 Sara Rushing
C201 Joshua 1/10/10 Male 0-2 Tiffany Bentley
C203 Jr., Michael 8/3/10 Male 0-2 Norma Gomez
C204 Maverick 12/25/09 Male 0-2
D101 Zowie 2/11/10 Female 0-2 Shantel Bearman
D102 Marcus 11/23/09 Male 0-2
F204 Elian 2/11/10 Male 0-2
F301 Jack 12/12/09 Male 0-2
G201 Rehoboth 7/29/10 Male 0-2
G203 Tremaine 10/17/10 Male 0-2
G204 Rafael 4/7/10 Male 0-2 Anna Bankston
G302 JaCayla 8/17/09 Female 0-2 Anna Bankston
C201 Jordan 6/9/08 Male 0-2
D101 Jordon 1/9/09 Male 0-2
D102 Mya 12/15/08 Female 0-2 Elizabeth Crabtree
D103 Jahnya 11/3/08 Female 0-2 Tracy Stoker
D302 Nicholas 12/10/08 Male 0-2 Tracy Stoker
D303 Terrell 2/4/09 Male 0-2
D304 Nikayla 9/19/08 Female 0-2 Sandy Rogers
E101 Jr., Raymond 4/16/09 Male 0-2
E102 Tyrone 1/7/09 Male 0-2 Gina Craig
E203 Amani 1/12/09 Female 0-2 Gina Craig
F101 Jawan 5/8/08 Male 0-2
F304 Sariyah 11/21/08 Female 0-2 Tracy Laitkep
B203 Kiante 9/13/07 Male 0-2
C203 Eric 9/16/08 Male 0-2
D201 Darreus 1/26/08 Male 0-2
D203 Cameron 4/10/08 Male 0-2
D203 Kaylee 4/10/08 Female 0-2 Crystal Cedro
E102 Tacara 5/6/07 Female 0-2 Amanda Kelly
E202 Alyssa 6/17/08 Female 0-2 Olivia Fogal
E303 Robert 8/16/07 Male 0-2 Kim Rex
G302 Kaniyah 5/7/08 Female 0-2 Debra Garsee
B302 Channie 8/10/07 Female 0-2
C103 Micaiah 10/20/06 Male 3-5 Lori Pierce
D101 Darris 10/9/07 Male 3-5 Samantha Frenzel
D201 Darren 9/9/06 Male 3-5 Kathy Swinson
D202 Celeste 3/15/06 Female 3-5 Lori Pierce
E204 Jr., Joshua 10/15/07 Male 3-5 Crystal Carbone
E301 Kalani 12/20/06 Female 3-5 Crystal Carbone
G102 Shauna 10/2/06 Female 3-5 Tiffany Blissit
G203 Quincy 12/8/06 Male 3-5 John Harris
B301 Jabari 1/4/06 Male 3-5 Kelly Ingranado
C103 Ezekial-Josiah J 10/3/05 Male 3-5
C302 Marshall 10/10/05 Male 3-5 Bralyn Hagan
C202 CHANCE 3/16/05 Male 3-5 Crystal Cedro
D101 Tommie 9/28/05 Male 3-5 Jackson Fogal
G102 Ajsa 1/3/05 Female 3-5 Carrie Teague
G102 Angel 1/3/05 Female 3-5 Michelle Hunter
G202 Lyndsey 10/19/04 Female 3-5 Bella Fogal
C201 Jira 1/28/04 Female 6-8 Linda Jones
D102 Jaelyn 2/26/04 Female 6-8
D103 Jaznea 8/16/04 Female 6-8
D301 Cameron 3/12/04 Male 6-8 Crystal Cedro
E101 Alexis 11/4/03 Female 6-8
G201 Vicky Wanjeri 3/18/04 Female 6-8
B301 Jakinni 8/3/02 Male 6-8
B301 Josanni 8/3/02 Male 6-8
C102 Ja’Cobe 7/5/03 Male 6-8 Pack 1550 Den 3
C103 KIARA 3/19/03 Female 6-8
C301 Robbie 4/26/03 Male 6-8
D103 Jon Tarious 7/8/03 Male 6-8
G102 Kira 1/16/03 Female 6-8 Toni Holliman
G301 Lorenzo 6/19/02 Male 6-8
G303 Arie 10/31/02 Male 6-8
B102 Skylyn 6/12/02 Female 6-8 Zandria Winn
B201 London 6/12/02 Female 6-8
B302 Jaimynn 3/6/02 Female 6-8 Jody Cornelius
C103 Kali 6/23/01 Male 6-8
E102 Mykeah 11/16/01 Female 6-8 Sarah Paulk
E102 Mykell 11/16/01 Female 6-8 Sarah Paulk
E103 Kesean 2/5/02 Male 6-8 Tiffany Bentley
F103 Matthew 12/31/01 Male 6-8
D204 Jasmine 12/12/00 Female 9-12 Christine Howard
E301 Savannah 8/2/01 Female 9-12 Kim Rex’s mom
F201 Caleb 6/20/01 Male 9-12 Kim Rex’s mom
C301 Bobby 2/24/00 Male 9-12 Crystal Williams
C303 Nephra 6/24/99 Female 9-12 Laura Swinson
D202 Cienna 2/1/00 Female 9-12 Brenda Bredehoeft
E302 Leijah 4/3/00 Female 9-12
F102 Kyonte 6/15/00 Male 9-12 Kyle Nichols
F301 Allyssa 10/3/99 Female 9-12 Mandy Nichols
F303 Nikyah 7/28/99 Female 9-12
B102 SaVahn 1/27/99 Male 9-12 Becca Bryson
B202 Nathaniel 8/17/98 Male 9-12
B202 Adrian 8/17/98 Male 9-12
B304 Chloe 7/21/99 Female 9-12 Crystal Cedro
D103 Tavious 11/4/98 Male 9-12
E301 Lavonne 11/7/98 Female 9-12
G101 Oluwatobi (Tobi) 10/13/98 Female 9-12
G201 Martha 9/25/99 Female 9-12 Addie Fogal
G301 Ja’Are 12/25/98 Male 9-12
G302 Jacoby 11/24/98 Male 9-12
B102 Satin 10/29/97 Female 9-12 Emma Fogal
C102 Christopher 2/24/98 Male 9-12 Michelle Mann
E103 Shanqiue 4/29/98 Female 9-12 Lacie Davis
E201 DAMIEN 4/18/98 Male 9-12 Amanda Kelly
G302 Sharia 10/28/97 Female 9-12 Kathy Swinson

WOD:
1 Round
20 Burpees
30 Pullups
40 Wall Balls 20/14 lb
50 Pass throughs with a dip and pushups

Pics of Todays WOD:

Rx’d

  1. Drew 7:59
  2. Joey 11:28
  3. Shawn M. 11:21
  4. Shawn F. 16:41
  5. Jose 8:20
  6. Steve 15:12
  7. Teneric 13:24
  8. Victor 14:28

Modified

  1. Velma 13:05 2 bands
  2. David 18:04 2 bands (1st day with 20 lb ball) GREAT WORK
  3. Pops 10:46 Body rows sub’d for pullups
  4. Casey 11:12 Jumping pullups/ 14 lb ball/ 1/2 pass throughs
  5. Brian 10:56 1 band
  6. Mike H. 11:18 1 band/ 14 lb ball
  7. Kayleigh 15:17 1 band/Modified pushups (great work on pullups)
  8. Kelly 13:42 1 band/Modified pushups
  9. Tim 7:49 1/2 of workout
  10. Mike DNF
  11. Tomika 11:16 1 band/Modified Pushup
  12. Jody 11:56 1 ban/Modified Pushup
  13. Tiffany 13:22 1/2 pullups with band
  14. Jason 16:07 1 band
  15. Jen 14:00 1 band/Modified Pushups
  16. Nicole 13:25 Jumping pullups/10 lb ball/ 1/2 of the pass throughs
  17. Kristen 1 band/Modified pushups
  18. Linz 10:45 sub’d pushups and dips for pass throughs

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