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

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!!!