Archive - January 2011
Saturday= Hero Wod “Holbrook”
Posted on: January 31st, 2011 | 1 Comments
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 [...]
Friday Wod AGAIN Sorry for Late Posting
Posted on: January 31st, 2011 | 0 Comments
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 [...]
NASTY Girl “Helen” Thursdays Wod
Posted on: January 31st, 2011 | 0 Comments
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 [...]
Repeating Fridays WOD
Posted on: January 26th, 2011 | 0 Comments
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 [...]
Tuesdays WOD
Posted on: January 26th, 2011 | 0 Comments
WOD 5 rounds 30 situps 20 box jumps 10 KB swings 53/35 Lina 6:01 1/2 WOD Jose 14:30 rx’d James 14:56 rx’d Kristen 15:34 26 lbs Lanae 12:39 rx’d Torie 13:55 rx’d Drew 9:49 Rx’d + 28 inch box Jake 16:42 rx’d Joey 14:20 rx’d David 14:07 rx’d Anthony 12:14 rx’d Jacob 16:55 rx’d Nicole [...]
Monday’s WOD
Posted on: January 24th, 2011 | 0 Comments
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 Kristen20:16 53 lbs/Modified HSPU (mhspu) Lori 17:23 75 lb/ 3 mats on hspu Anthony 16:47 145 lbs/1 mat Joey 17:16 rx’d Drew 16:12 rx’d [...]
Saturdays Hero WOD
Posted on: January 24th, 2011 | 0 Comments
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 [...]
Fridays WOD
Posted on: January 23rd, 2011 | 0 Comments
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. Velma 19:45 125 lbs Victor 17:20 rx’d Jose 16:48 rx’d Kristen 21:57 73 lbs Kryssy 17:08 85 lbs/singles Jenifer 19:03 85 lb/singles Kevin 15:52 rx’d [...]
Thursdays WOD
Posted on: January 20th, 2011 | 2 Comments
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 Victor 10:44 James 9:52 Rx’d Pullups/Modified weight David 8:34 75 lbs Jody 11:43 33 lbs (first time off band. Great work!!!) Kelly 14:04 45 [...]
Wed. WOD
Posted on: January 20th, 2011 | 0 Comments
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 [...]
