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.
Velma 139 first round / 117 second Modified: round 65 lb overhead
Torrie 149/116 Modified: 75 lb overhead
Jake 161/104 Rx’d
David 168/120 Modified: 45 lb SDHP
Roni 135/137 Modified: 75 lbs overhead. (Great job. Increased score on your second round)
Jose 159/145 Rx’d
Victor 195/160 Rx’d
Pops 163/121 Modified: 125 lbs overhead
Anthony 112/105 Rx’d
Teneric 140/139 Rx’d (Great work)
Joey 190/162 Rx’d
Lanae 168/156 Rx’d
Tomika 102/129 Modified: 85 lbs overhead/26 lb SDHP (Holding back on me on the first round. Great job on the second round)
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.
Holiday Hours: Wed. AM: Classes open
Wed. PM: Closed
Sat. Open 8:30 and 9:30 am
Great Video for the girls: http://www.youtube.com/watch?v=gGV0BlwwczU
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.
100 foot of overhead lunges 45/35 lbs
30 Box Jumps 24/20
20 Wall Balls 20/14
10 Hand Stand Pushups
Modified hand stand pushups with ab mats under head, otherwise rx’d
Joey 25:20 2 ab mats
Drew 23:01 2 ab mats and plate
Jazelle 27:33 3 ab mats
Tiffany 24:26 2 ab mats
Kristen 22:25 3 ab mats
Kevin 25:12 2 ab mats
Shawn M. 29:52 3 ab mats
Susie 31:20 1 ab mat
Kat 33:11 2 ab mats
Modified with box handstand pushups. Otherwise rx’d
Shawn F. 26:37
Modified weight and all did box handstand pushups
Teneric 23:12 35 lb plate/14 lb ball
Jamie 20:12 25 lb plate/14 lb ball
Kayleigh 24:40 10 lb plate/14 lb ball
Mike 23:02 25 lb plate/14 lb ball
Modified rounds and weight
David 20:23 3 rounds 35 lb plate
Jewett 13:42 3 rounds 25 lb plate/14 lb ball
Velma 19:57 3 rounds 25 lb plate
Deb 9:52 1/2 of WOD
Roni 19:08 3 rounds
GREAT WORK by all. Welcome to the Hero WOD Cult!!!