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2010 December

No Thursday afternoon classes

We are not having classes today, Thursday Dec. 30, 2010. We will have our 7:15 am class tomorrow as well as our noon new years day WOD!

Wednesdays WOD

WOD:
4 rounds
500 meter row
7 thrusters 135/95
14 toes to bar
21 bar jumps

  1. Joey 23:52 rx’d
  2. Jose 28:40 rx’d
  3. Victor 26:36 Rx’d
  4. Kryssy 26:37 53 lbs
  5. Tomika 32:13 65 lbs
  6. Corbin 21:59 rx’d
  7. Roni 30:30 65 lbs
  8. Felix 16:29 1/2 of WOD 95 lbs
  9. Kevin 24:06 115 lbs
  10. Carlos 26:42 95 lbs
  11. Jody 24:50 65 lbs
  12. Renee 30:48 53 lbs
  13. Mike 28:10 3 rounds
  14. Jason 21:13 75 lbs

Tuesday’s WOD

Paleo Meals taste test on Monday January 10, 2011 at 6 pm.

WOD:
“Michael”
3 rounds
800 meter run
50 situps
50 good mornings 45/33 lbs (sub’d for GHD back extensions)

  1. Sidia 25:10
  2. Neey 25:41
  3. Kryssy 28:10
  4. Jenifer 28:28
  5. Samantha 16:48 1/2 of WOD
  6. Drew 20:55
  7. Joey 26:07
  8. Carlee 25:31 35 lbs
  9. Victor 23:46
  10. Jose 24:04
  11. Carlos 24:05 (Welcome. Glad to have you from www.tjsgym.com)
  12. Jewett 19:45 (Great work)
  13. Jody 24:56
  14. Radhika 25:28
  15. Jacob 26:23
  16. Jamie 23:46
  17. Kevin 20:27
  18. Corbin 19:46
  19. Kristen 23:00
  20. Shawn F. 24:01
  21. Tiffany 24:07
  22. Teneric 21:10
  23. Jen 21:45
  24. Temmeka 21:30 25 lbs
  25. Shawn M. 20:02

Mondays Post Holiday Recovery WOD

WOD:
“Little Bear”: 40 each of the following exercises. 45/65 lbs
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Push Press

Each time you drop bar you must do 10 situps immediately.

  1. Drew 8:51
  2. Joey 9:21
  3. Lanae 14:25
  4. Torie 16:21
  5. Daniel 8:55 (Welcome. Glad to have you)
  6. Corbin 10:38
  7. Jody 17:17
  8. Roni 15:08
  9. Victor 13:52
  10. Neey 19:33
  11. Sidia 15:28
  12. Jose 16:52
  13. Carlee 17:24
  14. Velma 17:16
  15. Kristen 14:58 33 lbs
  16. Kevin 13:04
  17. Jamie 14:11
  18. Jen 11:16
  19. Rhadika 14:12
  20. Tammeka 12:57 33 lbs

We are tentatively planning on a paleo meals taste testing on Monday January 10 at 6 pm.  We will confirm next week.

Edited Holiday Hours

We will only have 7:15 am class this week, but the pm classes will remain as normally scheduled.

Thursday’s WOD

WOD
5 rounds
15 Sumo Deadlift High Pull 65/45 lbs
15 Thrusters 65/45 lbs

  1. Roni 12:41 Rx’d
  2. David 13:07 55 lbs
  3. Tammeka 8:13 25 lbs
  4. Jewett 13:04 Rx’d
  5. Jose 11:53 Rx’d
  6. Sidia 11:26 Rx’d
  7. Teneric 10:43 Rx’d
  8. Jacob 16:03 55 lbs
  9. Jen 8:41 Rx’d
  10. Jamie 10:44 Rx’d
  11. Radhika 9:29 33 lbs
  12. Nicole 16:01 15 lbs

Holiday Hours and Wed’s WOD

Holiday Hours:
Thursday the 23rd. 5:15, 6:15 and 7:15 am only (No p.m. classes)
Friday the 24th Closed
Saturday the 25th Closed. Merry Christmas
Sunday the 26th Closed
Monday the 27th Regular hours
Tuesday the 28th Regular hours
Wednesday the 29th Regular hours
Thursday the 30th Regular hours
Friday the 31st 5:15, 6:15 and 7:15 am classes only. (No p.m. classes)
Saturday the 1st. 12 p.m. Hangover WOD. Mimosas provided if we have enough interest
Sunday the 2nd Closed
Monday the 4th Regular hours

WOD:
50 wall balls
10 swings 53/35
40 wall balls
8 pullups
30 wall balls
6 pushups
20 wall balls 4 box jumps
10 wall balls
2 pushups

  1. Velma 8:33 started at 40 wall balls
  2. David 9:14 started at 40 wall balls
  3. Tammeka 11:20 10 lb ball. First Crossfit WOD. GREAT JOB!!!!
  4. Corbin 10:37 Rx’d
  5. Jewett 13:08 Rx’d
  6. Sidia 11:19 Rx’d
  7. Victor 12:46 Rx’d
  8. Kryssy 11:35 10 lb ball/18 lb KB/1 band
  9. Jenifer 12:31 10 lb ball/18 lb KB/1 band
  10. Mike 16:37 14 lb ball
  11. Felix 15:35 14 lb ball/2 bands
  12. Joey 11:02 Rx’d
  13. Jacob 15:28 14 lb ball/2 bands
  14. Renee 14:27 `0 lb ball/28 lb KB/2 bands
  15. Shawn F. 17:43 Rx’d
  16. Tiffany 11:13 Rx’d
  17. Radhika 15:57 10 lb ball/1 band
  18. Nicole 18:54 10 lb ball/18 lb KB/jumping pullups

This video really puts things into perspective.

Tuesdays All Cities Open WOD

WOD: Score = Average watts for each round+  total number of pullups
4 rounds
20 Second Row for Average Watts
40 Seconds Rest
20 Seconds Chest to Bar Pullups
40 Seconds Rest

  1. Velma 388 2 bands
  2. Jewett 1493 Rx’d 43 pullups/1450 Watts
  3. Jose 1003 Rx’d 47/956
  4. Jenifer 765 Jumping pullups 33 /732
  5. Victor 871 Rx’d 18/853
  6. Sidia 791 1 band 28/763
  7. Neey 1132 Rx’d 18/1114
  8. Corbin 1298 Rx’d 30/1268 (Welcome. It was great having you)
  9. Jake 889 Rx’d 25/864
  10. Kelly 569 1 band 16/553
  11. Jody 705 1 band 29/676
  12. Teneric 1585 26/1559
  13. Jacob 1418 1 band 11/1407
  14. Mike 1251 1 band 12/1239
  15. Kat 904 Rx’d 20/884
  16. Kevin 1268 Rx’d 38/1230
  17. Kyle 407 Box Jumps sub’d for pullups 55/352
  18. Shawn M. 1983 Rx’d 31/1952
  19. Kristen 836 1 band 31/805
  20. Shawn F. 1268 Rx’d 23/1245
  21. Jen 1129 2 bands 28/1101
  22. Renee 429 1 band 26/403
  23. Mandy 583 2 bands 20/563
  24. Tiff 1093 1 band 25/1068
  25. Jamie 802 2 bands 49/753

Monday’s WOD

WOD: 12 Days of Christmas. Performed as you sing it. 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …………..

1 Handstand Pushup

2 Toes to Bar

3 Box Jump

4 Deadhang Pullups

5 Jumping Squats

6 KB Swings 53/35 lbs

7 Mountain Climbers

8 KB Snatches 53/35 lbs

9 Double Unders

10 Thrusters 95/65 lbs

11 Burpees

12 800 Meter Run/1000 Meter Row

  1. Joey 31:12 Rx’d
  2. Velma 29:22 Modified
  3. Kryssy 36:50 Modified
  4. Roni 37:29 Modified
  5. Drew G. 23:13 Rx’d
  6. Felix 37:56 Modified
  7. Pops 30:08 Modified
  8. Jewett 37:05 2 mats
  9. Drew 24:50 Modified
  10. Shawn M. 26:29 2 mats
  11. Torie 28:56 Modified
  12. Jake 35:41 2 mats
  13. Kelly 30:24 Modified
  14. Jody 30:24 Modified
  15. Kevin 34:28 Rx’d
  16. Teneric 34:19 Modified
  17. Susie 29:32 Rx’d
  18. Jacob 32:57 32:57 Modified
  19. Tiffany 29:50 2 mats
  20. Shawn F. 37:29 Modified
  21. Jose 31:27 Rx’d
  22. Jen 30:11 Modified
  23. Victor 36:57 Rx’d

Visit sicfit.com for more Videos

Saturday’s Fundraiser WOD

Video of Gabe, Katherine and Shawn’s elevated Tabata row after our WOD:

IMG_1761

WOD:

Teams of two alternated working for  6 min at each of 5 stations

Tire Flips

Thrusters 45/33 lbs

Sit-ups with a medicine ball 20/14 lbs

KB Swings 53/35 lbs

Overhead lunges 45/35 lbs

  1. Santa’s Hoes 575
  2. Team Awesome 636
  3. Shriveled  Up 604
  4. Dirty Birds 530
  5. Team Lanae 574
  6. Team Fat Boys 311
  7. Devil Dogs 628
  8. 2 J’s 327

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