Saturday= Hero Wod “Holbrook”

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