Friday’s Sexy Legs Day

WOD:
400 meter of lunges
25 lb plate for men 10 lb plate for women

Rx’d
Fay 18:10
Jose 14:09
Kat 16:57
Tammeka 18:43
Jacob 19:43
Jill 20:23
Renee 20:23
Ryan 14:40
Shawn F. 21:29
Tiffany 21:27
Andy 22:20
Lisa 20:21
Garrett 24:30 20 lb vest + 25 lb plate
Sidia 21:58
Torie 18:56
Meg 22:23

Modified
David W. 19:50
David 19:11
Keith 25:13
Myran 14:22
Kryssy 10
Jill time in 4:50 pm time out 6:08 pm
Alyssa 23:36
Jon 20:00
Jody 23:13
Sue 12:20
Karl 13:29
Zacj 18:34

Thursday’s WOD

Todays WOD = short-lasting, high-intensity, where your body’s demand for oxygen exceeds the oxygen supply available.

WOD

2 partner Teams (each person must complete 15/60 and 10/40)

60 Wallballs

60 Box Jumps

40 Burpees

40 Pullups

Rest 5 Mins

10 rounds of Sprints 10sec on/20sec off

Ross/Jon 8:32

Teneric/Garrett 6:54

James/Joey 6:40

Renee/Meg 10:33

Shawn/Fay 6:57

Jacob/Tammeka 8:43

Ryan/Radhika 9:09

Shawn/Tiff 6:55

Taylor/JT 11:22

Kat/Jeff/Jo 9:49 add. reps

Games 11.2

AMRAP
9 deadlifts 155 lbs
12 pushups
15 box jumps 24 inch

Shawn M. 9 + 3

Wednesday’s WOD

Games 11.4

Everyone did a great  job today! I think this WOD got a lot of people in the mood to work on some Muscle Ups in the upcoming weeks.

Tuesdays WOD

WOD:

21-15-9

Power Clean and Jerk 135/95

Box Jumps 24/20 inch

Rx’d

Lori 10:28

Joey 8:25

Ross 9:30

Chad 9:40

Jon 10:20

Teneric 10:08

Modified

Kristin 12:50 65

Jose 9:33 95 lbs

Nicole 10:49 63 lbs

Jen 12:19 93 lbs

Torie 13:08 73 lbs

Jacob 16:06 95 lbs

Jamie 13:43 75 lbs

Radhika 15:10 63 lbs

Fay 14:05 85 lbs

Jerry 18:21 95 lbs

Mondays Seven

We as coaches have really been focusing on range of motion the last couple of weeks.  What we are seeing more and more is athletes lifting heaver weight with bad/unsafe form or incomplete range of motion just to get the Rx’d next to their name.  This is in fact contrary to what we hope your goals are: To increase work capacity across broad times and modal domains (You perform better at doing a variety of things, for longer periods of time).  Full and proper range of motion at a lighter weight will always be superior to heavier weight done with incomplete and improper range of motion.  Incomplete range of motion is cheating. We are finding ourself having to say it over and over again.  The time we have to repeat ourself about range of motion issues is taking away from the athletes who have rock solid form every workout and do not get the encouragement they deserve. It also does not support the positive, supportive environment we want to create and maintain at Pearland Crossfit.

We will warn you one time about range of motion during your workout.  If we see it again we will then either assess a penalty (3 burpees), stop you and decrease your weight or modify you (add an ab-mat to HSPU, add a band to pullups, make you do modified pushups, etc….).  If we access a penalty, decrease your weight or make some other modifications because your range of motion is incomplete and the range of motion continues to be incomplete we will add an IRM next to your name on the board (incomplete range of motion).

We as coaches are here to make you better, answer your questions, push you, encourage you, provide a positive/fun environment and keep you safe.  We are not here to tell you time and time again to go lower on squats, higher on pullups, or to get your chest on the ground on pushups, etc…. Range of motion is your responsibility.  If you have questions or want to make sure your range of motion is proper please ask and we will be more than happy to help.

WOD:
7 rounds
7 Deadlifts 245/155 lbs
7 Pullups
7 Burpees
7 Wall Balls 20/14 lbs
7 Box Jumps
7 Pushups
7 Swings 53/35 lbs

Rx’d
Lori 29:33
Drew 23:13
Joey 25:00
Ryan 27:26
Teneric 25:26
Chad 24:22
Lanae 25:10
Tiffany 25:52
Kevin 44:47
Jen 26:18

Modified
Taylor 35:10
Meg 29:06
Lisa 24:25
Kristin 32:00
April 38:24
Nicole 30:01
Jill 27:12
Alyssa 34:52
Sue 30:04
David W. 44:55 (great job pushing to et under the 45 min. cutoff)
David 4 rounds + 23 reps. (Had to leave early)
JT 36:48
Karl 28:05
Renee 24:14
Andy 29:05
Jamie 28:42
Taryn 31:40
Ross 32:05
Ced 37:45
Keith 35:08
Radhika 36:03
Alanna 37:06
Keisha 37:50
Jerry 40:10

Sundays Open Gym

We are sorry we erased Saturdays WOD results before we took a picture. If anyone took a pic of the results please send it to us so we can post them.

Todays WOD was short and sweet.

WOD:
AMRAP 10 minutes
Max rep deadlifts 255/175
200 meter run

If you drop weight of take a break during the deadlifts you must immediately run 200 meters
The goal is to get as few rounds as possible and as many deadlifts as possible, The run is essentially punishment for resting on deadlifts. We tried to get everyone to not just do as many deadlifts as they thought they could, but to do as many deadlifts as their body allowed (meaning there was actual grip or leg failure).

Shawn M. 14-9-10-6-6 Rx’d (each number is deadlifts done each round)
Ross 13-9-9-6-9-8 185 lbs
Jon 13-11-7-5-5-3 185 lbs
Cody 15-7-5-5-1 Rx’d (great seeing you again my friend)
Sidia 12-5-7-5-6 Rx’d
Fay 14-7-6-5-5-4 155 lbs
April 14-5-7-8 135 lbs

Great WOD. A lot of suffering today!

Friday’s Marathon!

WOD:
800 meter run
12 wall balls 20/14 lbs
12 hang power cleans 95/65
600 meter run
24 wall balls
24 hang power cleans
200 meter run
36 wall balls
36 hang power cleans

Rx’d
Neey 23:30
Jose 22:24
Andy 29:02
Shawn F. 26:25
Jacob 31:18
John 22:45
Lori 19:22
Tammeka 22:50
Sidia 21:35
Tiffany 21:16
Taylor 35:58
Sue 27:15
Fay 22:01 16 lb ball
Jamie 20:55

Modified
David 20:00
David W. 28:33
Joel 22:29
Karl 29:24
Meg 15:37 1/2 of WOD
Janelle 23:26
Alana 30:48
Lisa 29:51
Taryn 29:02
Renne 30:30

Short Sweet, Fast & Unbroken

Sorry for late posting!!! Today was short, sweet & fast! It has been rough on your legs this week soo if you showed today it was a nice break for them!

Don’t forget Saturday Mandatory On Ramp @ 9 as well as open Free Wod bring friends & family!
HERO wod 9:30
GOOD LUCK to Garrett running half Marathon in Dallas were rooting for ya & have no doubt u will KILL it!
Also 3pm don’t forget benefit wod for Will Serrato @ CLCF thanks to our participants!

WOD
25 Swings
25 AB Mat sit ups
200 Meter Run
4 Rounds
“Unbroken” if u stopped at all 5 burpee penalty
Taylor 14:02 Mod
Ross 13:42
John 18:29
Lori 11:05
Steve 13:17 sub push ups
Sidia 13:33
Jacob 15:46
Radhika 14:58
Tori 12:43
Kat 13:40
Linz 12:11 prego mod
Kevin 10:45
Keith 14:17 Mod
Jamie 11:43
Tiffany 12:25
Shawn 15:55
Teneric 12:45
Jerry 14:15 Mod
Meg 19:00
Shawn M. 10:27

Games WOD 11.3

Its amazing how FAST 5 min can “Sneak” up on you!!! Like 5 Reps into it! Thanks to everyone who is participating on Wednesdays and doing the Games Wod. Do you leave every class feeling like you left it all there? GO FAST GO HARD GO HEAVY!!!!!

WOD

5 min AMRAP

RX 165/110

Full Squat Clean/Jerk

Lori 95 12+1

Fay 65 11

Alanna 53 12

David 93 11

JT 95 14

Meg 85 15

Keith 85 19+1

Lanae 95 18

Joey Rx 21

Karl 95 12

Sue 65 24

Garrett RX 15

Ross 135 18

Jose 135 14

Ryan 135 9+1

Jill 35 29

Alyssa 53 18

Kevin 135 13

Andy 135 8+1

Taryn 33 20

Jen 95 13

Evan ?

Lisa 27 35

Jannell 18 35

John MOD 135 29

April 85 7rds /65 8rds

Tammeka 70 23

Jerry MOD

Wod

3rds

500 Meter Row

10 Lunges

10 Kb Swings 35

10 Push Press

25:15

Camille LeBlanc-Bazinet by Reebok

http://games.crossfit.com/features/videos/camille-leblanc-bazinet-reebok

“The Ladder”

GREAT JOB today everyone!!! Yeah Burpees & Running!!!

WOD
135/95 was RX
800 Meter Run
10 Front Squats
1 Lateral Burpee
9 Front Squats
2 Lateral Burpees…….
YOU finished at
1 Front Squat
10 Lateral Burpees
800 Meter Run

Rx’d
Ryan 21:45
Garrett 19:04
Teneric 20:03
Lori 23:02
Lanae 21:51
Ross 32:50
Fay 30:49
Jeff 32:47
Jacob 30:49
Jen 22:55
Tiffany 23:05
Shawn F. 30:15
Shawn M. 24:40
Gabe 25:24

Modified
Drew 19:02 (from the rack)
Kristin 25:33 53 lbs
Jerry 38:30 75 lbs
Taryn 26:55 53 lbs
Tori 26:18 73 lbs
Jody 25:18 75 lbs
Kyle 34:22 35 lbs (awesome)
David 42:00 95 lbs
Andy 31:39 115 lbs
Jamie 24:17 65 lbs
Meg 25:10 88 lbs
Jason 28:29 115 lbs
Alyssa 28:43 58 lbs