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2011 January

Saturday= Hero Wod “Holbrook”

Today was fun as always!!! Love having newbies!! Thank YOU Lori for spreading the word. Some of you may have met David he came to 4:15 class.  He has been deployed overseas.  We will miss him very much and will keep you in our prayers.  Stay SAFE over there David & we really love those Sons of Anarchy shirts ;) keep the CrossFit up over there and show those boys how its done!  And we our looking forward to your safe return.  There will be a WOD waiting for you when you get back. I took a pic and will post later.

Holbrook

  • 5 Thrusters 115/80
  • 10 PullUps
  • 100 Meter Sprint
  • 1Min Rest
  • 10 Rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

  1. David 26:27 Rx with all Dead Hang Pull UPs
  2. Drew 22:21 Rx
  3. Melissa 22:12/ bar & push ups
  4. Jody 24:17 /65 1 band
  5. Jenn 25:45/65 1 band
  6. Kelly S. 27:22/45 1 band & JPu
  7. Nicole i dont have your results, but all  10 Rounds 3 months out of Back surgery one word “BEAST

Friday Wod AGAIN Sorry for Late Posting

This week you may have seen some new faces its our On Rampers that have graduated!!! Introduce yourselves and make them feel welcome!!! Actually any new people thats what we should all be doing.  Getting to know each other were a “family”  Speaking of, one of those OnRampers is my dad and im so proud “insert tear” !!! Fridays 4:15 CLASS YOU ROCK!!! if you werent there well EVERY one of us ran with Taylor on her last 400M……BECAUSE that is what CrossFit is all about!!!  OK with that being said this Wod looked easy on the board, but those are the ones that will “GET YA” Also we had some cool Drop ins Val & Susie from Bayou City CrossFit & Fred Weary Lineman for the Texans

WOD

  • 3 Rounds
  • 20 Hang Cleans
  • 15 Pull Ups
  • 400M run
  1. Shawn 20:34 /95 (mod rings)
  2. Tiff 18:04/65 (mod rings)
  3. Valerie 14:40/65(band rings)
  4. Jose 13:58 Rx
  5. James 14:25 Rx  
  6. Garrett 16:00 Rx (parallete 1 rd)
  7. Lanae 15:26 Rx (Parallete)
  8. Tori 15:42/55 1band/(paralette)
  9. Taylor 19:52/45 Jpu/(paralette)
  10. David 15:58 Rx
  11. Radhika 19:16/55 2bands
  12. Jerry  19:47/35,Jpu/(paralette)
  13. Renne 27:54 /55 2bands
  14. Linz 18:00 Rx 55
  15. Nicole 18:27 45 1band
  16. Susis 18:00 FULL ON RX
  17. Jerry P 14:43/35 Mod Rings/JPU    

NASTY Girl “Helen” Thursdays Wod

So some of you met Helen for the first time and some it was a repeat. For those of you it was a repeat you saw great improvements either you were the big RX for the first time or went from 2 bands to 1 band…….GO JODY!!!! Either way everyone rocked her!!!! PLUS there was an added extra bonus you started with a 500M Row

NANCY (with an added row)
500Mrow
21 Swings
12 Pull Ups
400 Meter Run
3 rounds

Jose 14:02 Rx
Jody 16:32 1 band
Lori 17:28 1 band
Tammeka 16:33 2band/26kb
David 14:40 Rx
James 14:14 Rx
Anthony 14:53 Rx
Taylor 21:56 Jpu/26
Renee 20:33 1band/26
Jacob 19:24 Rx
Velma 17:24 1band
Sidia 17:18 1band
Neey 17:32 Rx
Teneric 14:51 Rx
Kristen 15:32 Rx

Repeating Fridays WOD

Today we decided to repeat a workout we did just five days ago for a variety of reasons. We first wanted you to come into a workout with a clear memory of how you did previously.  We typically repeat workouts every 4-6 weeks and you have no distinct recollection of the WOD, how you could have done better nor how difficult it was.  Today you had the opportunity to relive the regrets we all have after a WOD when we think back to the times we could have pushed harder on one movement or not breaking sets on another movement.

Secondly, as an athlete we always fear the unknown (WOD’s we have never done or do not remember doing), thus we tend to work our way through the WOD’s more conservatively than we should. Doing a WOD you clearly remember provides a sense of comfort in that you know you can finish the WOD, you know it is not as bad as you thought it would be and you realize you could have pushed yourself a little more, thus you will start the WOD faster and hold a stronger pace throughout.

Lastly, you know your WOD time Friday and you know you if you push yourself that you can beat that time today.  Not much has changed in the last 5 days in regards to your fitness level so the only way to beat your time is to push that intensity and test your perceived threshold.  These are the times you make the biggest difference in your fitness.

WOD
6 rounds
10 Deadlifts 225/155 lbs
15 Pushups
20 Double Unders (80 singles)

  1. Kevin 17:05 rx’d
  2. Lori 16:05 115 lbs/modified pushups (mpu)
  3. David 10:43 singles
  4. Joey 12:19 rx’d
  5. Drew 7:20 rx’d
  6. Jake 1726 singles
  7. Jerry 18:51 115 lbs/singles
  8. Jacob 22:14 185 LBS
  9. Torie 14:06 135 lbs
  10. Nate 10:28 rx’d
  11. Jody 16:43 rx’d
  12. Tiffany 16:38 rx’d/singles
  13. Shawn F. 15:14 rx’d/singles
  14. Jason 18:17 rx’d/singles
  15. Felix 20:23 205 lbs
  16. Sidia 17:11 rx’d
  17. Neey 19:18 rx’d

Great work today.

Tuesdays WOD

WOD
5 rounds
30 situps
20 box jumps
10 KB swings 53/35

  1. Lina 6:01 1/2 WOD
  2. Jose 14:30 rx’d
  3. James 14:56 rx’d
  4. Kristen 15:34 26 lbs
  5. Lanae 12:39 rx’d
  6. Torie 13:55 rx’d
  7. Drew 9:49 Rx’d + 28 inch box
  8. Jake 16:42 rx’d
  9. Joey 14:20 rx’d
  10. David 14:07 rx’d
  11. Anthony 12:14 rx’d
  12. Jacob 16:55 rx’d
  13. Nicole 12:46 26 lb
  14. Nate 9:43 rx’d
  15. Steve 15:53 Rx’d + 70 lb
  16. Kevin 9:35 rx’d
  17. Fay 13:34 rx’d
  18. Teneric 13:03 rx’d
  19. Claudia 7:33 1/2 WOD 26 lb
  20. Tammika 14:44 rx’d
  21. Kelly 15:54 18 lb

A Few of us did the Hero WOD from Saturday:

Collin
6 rounds
400 meter run with 45/25 lbs
12 Push Press 115/85 lbs
12 Box Jumps 24/20 inch
12 SDHP 95/65 lbs

  1. Shawn M. 36:15 rx’d
  2. Jen 31:28 65 lbs
  3. Brittany 30:51 45 lbs
  4. Jamie 32:52 55 lbs

Proverbs 14:23
All hard work brings a profit, but mere talk leads only to poverty

Monday’s WOD

We talked a lot about range of motion today and everyone did an incredible job.  Keep it up.

WOD:
4 Rounds
5 Cleans 155/115
7 HSPU
9 Burpees
400 Meter Run

  1. Kristen20:16 53 lbs/Modified HSPU (mhspu)
  2. Lori 17:23 75 lb/ 3 mats on hspu
  3. Anthony 16:47 145 lbs/1 mat
  4. Joey 17:16 rx’d
  5. Drew 16:12 rx’d
  6. Lanae 16:33 95 lbs/3 mats
  7. Taylor 24:56 53 lbs/mhspu
  8. Teneric 17:41 rx’d
  9. Neey 24:20 135 lbs/2 mats
  10. Sidia 18:55 83 lbs/3 mats
  11. Renee 19:40 63 lbs/1 mat
  12. Nicole 16:26 33 lbs/mhspu
  13. Jacob 19:19 95 lbs/mhspu
  14. Kevin 17:40 135 lbs no mat on hspu
  15. Jerry 25:30 35 lbs/mhspu
  16. Jody 17:56 73 lbs/mhspu
  17. Steve 34:12 modified
  18. Tiffany 23:01 rx’d/2 mats
  19. Jen 18:59 85 lbs/mhspu
  20. Radhika 22:55 63 lbs/mhspu/row
  21. Shawn F. 27:12 mhspu
  22. Jamie 20:54 75 lbs/3 mats/row
  23. Tamika 18:10 65 lbs/mhspu

Great video:

http://media.crossfit.com/cf-video/CrossFit_Glassman_FindingTheFittest.mov

Saturdays Hero WOD

Collin: Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards

6 rounds
400 meter run with 45/25 lbs
12 Push Press 115/85 lbs
12 box jumps 24/20 inch box
12 SDHP 95/65

HeroCollinThomas_th.jpg

All Rx’d

  1. Kevin 40:17
  2. Susie 37:06
  3. Sidia 42:30
  4. David 39:26
  5. Shane 38:53
  6. Vincent 35:33

Fridays WOD

WOD:
6 rounds
10 deadlifts 225/155
15 pushups
20 double unders

We will repeat this workout next week with a concentration on full range of motion reps and compare results.

  1. Velma 19:45 125 lbs
  2. Victor 17:20 rx’d
  3. Jose 16:48 rx’d
  4. Kristen 21:57 73 lbs
  5. Kryssy 17:08 85 lbs/singles
  6. Jenifer 19:03 85 lb/singles
  7. Kevin 15:52 rx’d
  8. Drew 8:24 rx’d
  9. Joey 10:56 rx’d
  10. Sidia 21:08 rx’d
  11. Tomika 12:55 95 lbs
  12. Lori 11:06 95 lbs
  13. James 21:00 245 lbs
  14. David 10:59 rx’d
  15. Kelly 12:48 95 bs/singles
  16. Renee 19:17 95 lbs
  17. Jerry 31:12 135/Modified pushups/singles
  18. Taylor 27:47 65 lbs/Modified pushups/singles
  19. Jason 17:19 singles
  20. Jen 16:53 115 lbs/singles
  21. Lindsey 14:43 103 lbs/singles
  22. Shawn M. 12:06 rx’d
  23. Jamie 16:09 123 lbs
  24. Katherine 19:37 145 lbs/singles

Thursday WOD

5 rounds
10 OH squats 135/95 lbs
10 pullups
15 situps

  1. Shawn M. 9:13 rx’d
  2. Katherine 14:04 75 lbs

Thursdays WOD

Today many of you got off the band, got out of that comfort zone and surprised yourself today.

WOD:
5 rounds
5 OH squats 135/95 lbs
10 Pullups
15 Situps

Rx’d

  1. Victor 10:44
  2. James 9:52

Rx’d Pullups/Modified weight

  1. David 8:34 75 lbs
  2. Jody 11:43 33 lbs (first time off band. Great work!!!)
  3. Kelly 14:04 45 lbs (first time off band. Great work!!!)
  4. Steve 8:01 65 lbs
  5. Lori 10:43 45 lbs Round 1/3/5 jumping pullup. Round 2/4 1 band
  6. Jacob 13:41 65 lbs
  7. Jamie 10:41 65 lbs Round 1/3/5 1 band. Round 2/4 rx’d pullups
  8. Kristen 13:40 65 lbs
  9. Neey 12:40 115 lbs
  10. Kevin 12:20 95 lbs

Prescribed Weight/ Modified pullups

  1. Sidia 16:40 95 lb OH squat. Incredible work!!!

Modified weight/Modified Pullups

  1. Taylor 12:34 33 lbs jumping pullups. (Keep it up. Making great progress)

For the Girls!!

!

Visit sicfit.com for more Videos

Wed. WOD

As I talked about yesterday afternoon, all of us need to start getting out of our comfort zones and drop the band on pull-ups or add a few lbs to your lifts.  Set that ego aside and do not worry about time.  You get better by making yourself uncomfortable, not trying to be the best time on the board with a weight you are comfortable with.

WOD:
50 Wall balls 20/12
40 Pullups
30 Ring dips
20 Power Snatces 115/95
10 Burpees
20 Shoulder to Overhead 115/95
30 KB swings 70/53
40 Box jumps 24/20
50 Double Unders

Rx’d

  1. Drew 14:58
  2. Joey 17:30
  3. Anthony 26:13
  4. Jose 22:40
  5. Jake 32:06
  6. David 27:55
  7. James 27:56

Rx’d Pullups/Modified weight

  1. Lanae 22:20 rx’d pullups. Great work
  2. Jacob 29:35
  3. Kristen 28:36
  4. Tiffany 26:20
  5. Shawn F. 34:38
  6. Jason 28:20

Modified Weight and Pullups

  1. Velma 25:14
  2. Jenifer 25:21
  3. Tammeka 20:47
  4. Felix 34:00
  5. Radhika 26:08
  6. Jerry 25:05
  7. Kelly 21:39
  8. Jody 20:19
  9. Nicole 18:56
  10. Renee 25:52
  11. Deb 23:02
  12. Jamie 23:56
  13. Sidia 26:36

Susie and I did Kalsu today:
100 Thrusters 95/65 lbs
Every Minute on the minute we did 5 burpees

  1. Susie 14:52 Rx’d
  2. Shawn 19:56 Rx’d

Visit sicfit.com for more Videos

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