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2011 August

Power Monday

Today was a learning experience for a couple of you. Try not to underestimate yourself. Use these strength days to your advantage. I would like to say that it made me so proud to sit back and watch Jen fail a couple of times because she fought like hell to get that wt up every time. That is what this is about. Pushing yourself to be uncomfortable. Being comfortable with the uncomfortable is where I would like to see everyone!! PS when ALL of the wt in the gym is loaded up on ALL the bars in the gym, it really excites ME :)

WOD

Every min on the min for 15 min

2 Power Cleans 80% 1 rep max

10 Double Unders

(5 burpee penalty and sit out next min if you fail)

first # is wod wt and second is max

Need I Say More!

Atleast it Wasn’t 30…

We would like to say Goodbye to Jewett!  We will see you at Thanksgiving and good luck with everything!!

Reminder Octoberfest registration is tomorrow at noon. They will have individual and team slots available. Both standard and scaled divisions. I would love to see some people compete. These spots will fill up quickly so don’t wait….JUST DO IT!!!

http://www.oktoberfestobliteration.com/oktoberfest-obliteration-i/

WOD

3 rounds

20 pull ups

20 wall balls

20 box jumps

100m sprint

Rx

Jewett 13:01  13

Fay 12:20 11

Renee 14:08 7

Ryan 10:30 13

Chad 9:34 19

Andy 9:45 14

Teneric 12:15 18

Jon 14:27 12

Modified

Shawn F 15:02 14/20′

Radhika 14:27 1b

Jill 11:44 3b wall pushups

Paris/Ireland 11:41 1b

Dawn 14:33 white band

Shannon 15:13 1b

Jeff 15:04 2b

Amanda 12:22 2b

Liftin HEAVY TODAY!

Did Deadlifts last week you found your 1 Rep MAX did them again this week and i saw Numerous PR’s on the BOARD way to ROCK IT!!! Hope your keeping up with it because we have a surprise coming in a couple of weeks!! YOU will LOVE it!!!

Strength Deadlifts

5X3X3X1X1

WOD

400 Meter Run

15-12-9

KB Swings 70/53 RX

Burpees

400 Meter Run

RX FOLKS

Keegan 14:18 RX

Jewett 9:00 RX

Kevin 8:43 RX

Tony 13:41 RX

Jenn 8:54 RX

Chad 7:37 RX

Ryan 7:59 RX

Shawn M. 7:49 RX

MODIFIED PEEPS

Stephanie 12:05

Fay 44kb  9:47

Suzanne 12:56

Taylor 11:36

Dawn 10:32

Wendy 12:09

Phyllis 13:36, 26kb

Corrine 13:17, 44kb

Kylynn 11:25 , 18 Kb

Rob 11:36, 53

Renee 14:25, 18

Ty 12:42, 50

Kris 14:00 44kb

Kristin 10:10, 26Kb

Ross 8:19, 53KB

Pat 11:23, 35

John 12:14, 53

Lisa 11:12, 35

Jody 11:43, 44

Alyssa 12:02, 35

Jerry 15:09, 44

Audry 11:33, 18kb

Jacob 10:40, 53kb

Kathleen 9:39, 26Kb

Mel 8:25, 35

Alana    14:37  ,35

Chris 9:24, 44kb

Tammeka 11:07, 44first rd 53 2nd and 3rd round

Amanda 10:31, 26

Nicole 11:39, 44

Taryn 10:34, 35

BJ 8:29, 35

Sabrina 8:49, 26

Lucky 7′s

BACK to School Back to Routine!!!  I know you are all trying to get back on track this week with kids starting back, teachers, administrators & coaches!!!  We hope you are having a good week so far.  Hope the kids are treating you right.  ARE you making time for your WODS getting organized?  We as coaches are talking about adding classes.  Here are some of the classes that we are THINKING about.  Mon-Wed  7:15 pm,  Tues 5:15am, 6:15 am.  I know some of you have asked about a Thursday morning, BUT Thursday morning for now is not going to be a class.  Also mid morning class, if we add it permanently will be 9:30 am ONLY not an 8:30 am.  We will let you know about these classes in the next week! We will post here and on BLOG!!  We are trying to accomodate the best we can with the amount of people that attend Mon-Wed are the busiest times.  Thursday most of you take off and Friday WELL Friday for most of us is a hit or miss!!!

ALSO please let us know if your interested in those class times if you can that would help us out tremendously!

WOD

7 Rounds of

7 thrusters 95/65

7 pushups

RX

Jon 11:36

Fay 11:25

Jewett 8:54

Teneric 9:41

Jody 11:27

Jenn 6:48

Kevin 11:46

Jeff 12:10

Jacob 14:06

Andy 9:09

Kat 9:32

Modified

Pat 9:26  55lbs

Lisa 8:46 45lbs

Eyse 8:33 45lbs

Jerry 11:41 75

Taylor  14:21 65/MPU

Radhika 13:47 58lbs

Alyssa 12:46  58lbs

Shannon 10:46 75lbs

Chris 7:11 58lbs

Nicole 8:06 63lbs

Gilbert 8:36 lbs

Mike  Baseline RX 5:14 WAY TO GO!!!!!

Steve Ladder 17:56 Squats & Sit UPS if you drop a KB on your foot this is what happens!!!!

GOOD JOB STAY HYDRATED!!!!

“BARF” Facing Burpees!!!

Morning class……Taylor I think mentioned bar facing burpees should be called Barf facing burpees and I agreed!  GOOD job this week we had some new people hang in there doing a great job Keep up the hard work! Results will COME they ALWAYS DO in CROSSFIT!

School is starting and I know schedules get BUSY mine always does with 2 kiddos 2 different Schools, 2 Different activities, so as a mother I know how hard the school year is getting WODS in BUT here are some things im going to do to make my life a little easier!!

WE will be cooking all our food for the week

Have a calendar of the days I might have to get up extra early to get my WOD in

Stay organized

GET rest

TAKE TIME OUT FOR YOURSELF & GET your WOD IN!!!!!

PLEASE comment here or on FB or send ME Kat a text if your still interested in 9:30 Class during School YEAR?  I need 3 people for the class to make!! i think you all have my digits if not you have Shawns ;)

ALSO who is interested in a 7:15 PM class?  PLEASE Comment here or on FB if you are, we need 3 committed people to make class!

ALSO no MORE 7:15 AM Class in the mornings or atleast during the School year unless we have 3 committed people then we will add it!!!

With that being said SPEAK UP LET us KNOW what class your interested in! WE are ALL EARS!

WOD

SHORT & SWEET

200 Meter Sprint

10 Push Press 95/65

10 Bar Facing Burpees

200 Meter Farmers Carry

2 RDS

Everytime you drop KB YES 5 Burpees on Concrete!

MODIFIED

Dawn 9:46   53, 26/18

Stephanie  10:02  53  26/18

Suzanne  12:25   53     26/18

Nanna    11:34    35     18KB

Corrine   10:15   53      26KB

Kylynn     14:32   53     26/18

Rob          11:54     35 KB

Keegan    15:34    droped down to 35KB 2nd RD

Ty             12:14       44KB

Pat            9:01       55 bar

Kathleen 33/18 8:55

Franchell 53/26 12:45

Jerry 45/26 lbs 13:48

Lindsey 15/18 11:05

Kari  10:15 33/26

Elyce  10:21 33/25 lb plate

RX

Fay      9:00

Mitch   9:05

Taylor    10:28

Jose 7:16

Chad 12:07 70 lb KB’s

Kevin 10:43

Ross 15:33 53 lb/44 lb

Jon 19:16

Renee 19:35

Jen 8:14

Jacob 16:51

Gilbert 15:58

Jill 11:24

Sidia 11:08

Tammeka 10:36

Jeff 15:37

Chris 9:41

Pushing that Threshold

We started todays with 50 swings.  The goal was to finish all 50 swings without resting.  It became very challenging towards the end, but that is when you are making the most gains.  Great work

WOD

50 swings 53/35

200 meter run

30 wall balls 20/14

10 box jumps 24/20

200 meter run

10 wall balls

30 box jumps

200 meter run

50 swings

Rx’d

Taylor 18:34

April 13:42

Jose 13:58

Renee 15:54

Lisa 17:16

Eric 11:13

Tenneric 14:58

Tammeka 14:44

Josh 17:45

Mitch 14:02

Jody 13:46

Jen 11:16

Shawn M. 11:56

Fay 13:28

Taryn 15:32

Andy 16:48

Ryan 12:08

Modified

Gilbert 18:46 – 35

Ty 18:11 – 44

Audrey 12:30 – 16/4

Jerry 17:05 – 35

Radihika 14:45 – 26

Audrey G 15:39 – 16

Alyssa 16:58 – 26

Wendy 15:00 – 16/10

Suzanne 16:48 26/10

Kendall 17:14 – 26

Mom 17:30 – 16

Renee 13:43 – 16/4

Mel 12:43 – 26

Jeff 17:48 – 35

John 11:54 – 45

Amanda 14:36 – 26

Franchell 18:22 – 26

BJ Baseline 5:10

Go HEAVY!!!!

Heres a VIDEO to ENJOY!!! Did you go this heavy today?

Strength WOD

5-4-3-3-1-1

DEADLIFTS!

I LOVE STRENGTH days!!! I LOVE IT WHEN EVERYONE is THROWING HEAVY WEIGHT AROUND i get sooo PUMPED!!!!  GOOD JOB TO THOSE OF YOU THAT PR’D TODAY.  GETTING STRONGER & FASTER!!!

WOD

4 HEAVY DEADLIFTS

8 WALL BALLS

12 BOX JUMPS (NO STEP UPS)? UNLESS YOU HAD A GOOD EXCUSE OR IF YOU WERE NEW ;)

Kat  5+12  145

Sidia 6+4  185

Fay   7+1   185

Renee  6+20  125

Jill 6+6  165    Time IN 4:35  OUT 6:17  Clock in TIME

Taylor 4  165

Radhika  4+2  143

Ayssa  5+22  120

Jody   6+5   155

Lisa  5+12  135

Tammeka 6+1  145

Nicole  5+22  130

Chris 6+19  140

Teneric  6   365   HEAVVYY!!!!

Jerry 3+9  200

Ryan  6+4  245

Ross  6+4  225  30 inch BOX

Neey  5+3   225

Jacob  3  185

Kevin  5   225

Steve   4+1  365   HEAVY!!!!

Shawn F  5+8   315

Shannon  5+2  205

Angie “BROKEN”…..Thats HOW WE DO IT!!!!

WOD

20 rounds

5 pullups

5 pushups

5 situps

5 squats

Wendy 28:57  JPU/KPU

Suzanne 29:59 JPU/KPU

Fay 21:37 RX

Melissa 26:44  2BND/KPU

Corrine 25:15  3BND/KPU

Renee 27min AMRAP  JPU/KPU

Kevin 15:00 RX

LINZ 19:15 RX

Kathleen 21:45   2BND

Dawn 24:05  2BND

Kendall 32:08 1b

Jill 25:31 wall PU/3b

April 25:47 2b

Taylor 31:17 wb/Knee

Jo 19:36 1b/12 rounds

Amanda 26:51 Knee 2b

Mitch 29:45 RX

Taylor 29:4 29:47 2/3 b

Keegan 33:46 RX

Ty 32:25 1b

Rob 29:56 1b

Jan 30:04 RX

Steve 17:00 RX

Jerry 27:00

Jacob 30:39 RX

Kevin W 22:44 RX

Gilbert 28:32 2b

Neey 18:44 RX

Andy 15:53 RX

Crystal 14:54 13 JPU rounds

Kat 22:41 RX

Jamie 22:31 RX

Sidia 24:19 RX

Franchell 30:17 JPU

Jeff 31:25 2b

Taryn 25:09 1b

Tony 22:45 RX

Monday FunDay

Wendy 28:57  JPU/KPU

Suzanne 29:59 JPU/KPU

Fay 21:37 RX

Melissa 26:44  2BND/KPU

Corrine 25:15  3BND/KPU

Renee 27min AMRAP  JPU/KPU

Kevin 15:00 RX

LINZ 19:15 RX

Kathleen 21:45   2BND

Dawn 24:05  2BND

Kendall 32:08 1b

Jill 25:31 wall PU/3b

April 25:47 2b

Taylor 31:17 wb/Knee

Jo 19:36 1b/12 rounds

Amanda 26:51 Knee 2b

Mitch 29:45 RX

Taylor 29:4 29:47 2/3 b

Keegan 33:46 RX

Ty 32:25 1b

Rob 29:56 1b

Jan 30:04 RX

Steve 17:00 RX

Jerry 27:00

Jacob 30:39 RX

Kevin W 22:44 RX

Gilbert 28:32 2b

Neey 18:44 RX

Andy 15:53 RX

Crystal 14:54 13 JPU rounds

Kat 22:41 RX

Jamie 22:31 RX

Sidia 24:19 RX

Franchell 30:17 JPU

Jeff 31:25 2b

Taryn 25:09 1b

Tony 22:45 RX


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