It was awesome having a couple of newcomers to the group this AM!!!
Urbs & Anderson were in the mix...
I know it can be hecktic, but the best way to get into this is just to start!
These guys did and followed along well...
Urbs may be a mini-Bertagnoli... He began before everyone else
Warm-Up on your own... (all did an 800m run)
METALHEAD
10-8-6-4-2
Squat Snatch (115#/80#)
50 D/U b/t rounds and to finish
3 Sets of:
Squat Clean & Jerk (get heavy, work form)
Perform a Sqt Clean (hold bottom for 3 sec.) then perform the Jerk
Urbs ~ 27:30 (150 singles/75#)
Anderson ~ 13:30 (75#/singles??)
El Tigre ~ 8:28 /
Oz ~ 8:38 95#/100 singles)
Feidt ~ 15:40 (broke the jump rope during WOD)
Kate ~ 15:00 (65#/200 singles)
Britt ~ 14:30 (Rx)
STAN ~ 12:55 (75#/singles??)
Val ~ 10:30 (115# Sqt Clean) / 115-125-135
tb ~ 8:26 / 185-185-205
What would life be if we had no courage to attempt ANYthing?
Monday, September 30, 2013
Friday, September 27, 2013
Friday-Late
Catch-Up Post
Sorry if I forgot anything...
5 RFT ~
5 Push Press (155#/105#)
10 Box Jump Overs (24"/20")
OTM for 15 Minutes
M.U. Ladder (1 on 1st min, 2 on 2nd min, 3 on 3rd, and so on...if you fail...begin with 1 and start over until the 15 minutes are up)
El Tigre ~ 4:54 / no MU's
tb ~ 4:47 / 1-2-3-4-5-4-1-2-3-4-3-1-2-3-3 (41 Total)
Sorry if I forgot anything...
5 RFT ~
5 Push Press (155#/105#)
10 Box Jump Overs (24"/20")
OTM for 15 Minutes
M.U. Ladder (1 on 1st min, 2 on 2nd min, 3 on 3rd, and so on...if you fail...begin with 1 and start over until the 15 minutes are up)
El Tigre ~ 4:54 / no MU's
tb ~ 4:47 / 1-2-3-4-5-4-1-2-3-4-3-1-2-3-3 (41 Total)
Thursday, September 26, 2013
ONEder BAR...
Well ... Wednesday was a REST Day or a RECOVERY Day??? Pick one!
I did the mile with each of the PE II classes...we did 4 Min of 100m Every 30 Sec. took 2 Min Rest then repeat... Had about 8-14 kids each class make it thru the entire thing...
Most kids choose to Run (Corners) - Walk (Straightaways) for laps...
Some made the first 4 Min and Run-Walk the second half...
Including our 1/4 mile warm-up that means I recovered for 5 Miles Yesterday!?!?!
I am going to catch Jacob in running!!!
Today's WOD:
ONEder BAR
2 RFT ~
12 OHS (135#/95#)
12 Burpees
9 Power Snatches (135#/95#)
9 Burpee Box Jumps (20")
6 Squat Snatches (135#/95#)
6 Burpee C2B Pull Ups
Big Clean Complex
3 Sets:
3 Pos. Squat Clean + Push Press
3 Pos. Squat Clean + Push Jerk
3 Pos. Squat Clean + Split Jerk
Britt ~ 15:24 (115#) / no complex
Des ~ 15:45 (45#) / Clean Work
STAN ~ 13:30 (65#) / no complex
Redd ~ 19:30 (??#) / no complex
tb ~ 15:30 / no complex...hands were cashed...these rips suck!!!
I did the mile with each of the PE II classes...we did 4 Min of 100m Every 30 Sec. took 2 Min Rest then repeat... Had about 8-14 kids each class make it thru the entire thing...
Most kids choose to Run (Corners) - Walk (Straightaways) for laps...
Some made the first 4 Min and Run-Walk the second half...
Including our 1/4 mile warm-up that means I recovered for 5 Miles Yesterday!?!?!
I am going to catch Jacob in running!!!
Today's WOD:
ONEder BAR
2 RFT ~
12 OHS (135#/95#)
12 Burpees
9 Power Snatches (135#/95#)
9 Burpee Box Jumps (20")
6 Squat Snatches (135#/95#)
6 Burpee C2B Pull Ups
Big Clean Complex
3 Sets:
3 Pos. Squat Clean + Push Press
3 Pos. Squat Clean + Push Jerk
3 Pos. Squat Clean + Split Jerk
Britt ~ 15:24 (115#) / no complex
Des ~ 15:45 (45#) / Clean Work
STAN ~ 13:30 (65#) / no complex
Redd ~ 19:30 (??#) / no complex
tb ~ 15:30 / no complex...hands were cashed...these rips suck!!!
Tuesday, September 24, 2013
Two-fer Tuesday
NOT REALLY... Just posting TWO WOD's on this Post...
Monday WOD
AMRAP in 6 Min:
6 OHS (135#/95#)
9 Lateral Bar-Over Burpees
12 TTB
Snatch Ladder ~ 1 Rep OTM
Add 5# every minute until you fail... Take as many attempts as you want w/in the minute to accomplish your REP! Once you fail, back off 15# and get 2-3 more singles...
Kate ~ 2rnds + 8 (65#) / Snatch for Form
Des ~ 3 Rnds (55#) / Snatch Form
STAN ~ 2 Rnds + 3 Burpees (95#)
tb ~ 3 Rnds + 1 OHS / 185# (3 @ 170#)
TUESDAY WOD
AMRAP in 15 Min:
6 HSPU
12 KBS (70/55#)
200m Run
(we did in Gym, alt. sides)
SKILLS
10 x Max Rep C2B Pull Ups, 1 Min b/t efforts
jb ~ 5rnds + 100m / 19-11-8-7-7-7-6-5-5-5 (80)
Oz ~ 6rnds + 6hspu (55#) / 21-12-10-8-6-8-8-7-8-10 (98)
Redd ~ 5rnds + 150m (35#) / 86 w/ purple band
Des ~ 6 Rnds (35#) / did pull ups...no count
tb ~ 6rnds + 12 Swings / 21-12-9-10-8-8-9-8-8-9 (102) PLUS Ripped Hands~OUCH!!!
Monday WOD
AMRAP in 6 Min:
6 OHS (135#/95#)
9 Lateral Bar-Over Burpees
12 TTB
Snatch Ladder ~ 1 Rep OTM
Add 5# every minute until you fail... Take as many attempts as you want w/in the minute to accomplish your REP! Once you fail, back off 15# and get 2-3 more singles...
Kate ~ 2rnds + 8 (65#) / Snatch for Form
Des ~ 3 Rnds (55#) / Snatch Form
STAN ~ 2 Rnds + 3 Burpees (95#)
tb ~ 3 Rnds + 1 OHS / 185# (3 @ 170#)
TUESDAY WOD
AMRAP in 15 Min:
6 HSPU
12 KBS (70/55#)
200m Run
(we did in Gym, alt. sides)
SKILLS
10 x Max Rep C2B Pull Ups, 1 Min b/t efforts
jb ~ 5rnds + 100m / 19-11-8-7-7-7-6-5-5-5 (80)
Oz ~ 6rnds + 6hspu (55#) / 21-12-10-8-6-8-8-7-8-10 (98)
Redd ~ 5rnds + 150m (35#) / 86 w/ purple band
Des ~ 6 Rnds (35#) / did pull ups...no count
tb ~ 6rnds + 12 Swings / 21-12-9-10-8-8-9-8-8-9 (102) PLUS Ripped Hands~OUCH!!!
Sunday, September 22, 2013
Unusual
Sunday WOD...WHAT?!?!?!
Yup... Sunday WOD!
This was too good a WOD to pass up...At least that is what it looked like.
After the WOD, I think differently...Just not feeling right!!!
Maybe it was b/c I ate before the workout...Maybe it was the Granny Smith Burger from Portage (the Sticky Burger is better, BTW)...Who knows, but after the WOD, my stomach was awful...
Glen
For time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
E ~ 41:57 (@ 105# / 4 in FH + 6 Floor to Ceiling WR)
Val ~ 44:19 (8 Rope Climbs)
tb ~ 40:39
Yup... Sunday WOD!
This was too good a WOD to pass up...At least that is what it looked like.
After the WOD, I think differently...Just not feeling right!!!
Maybe it was b/c I ate before the workout...Maybe it was the Granny Smith Burger from Portage (the Sticky Burger is better, BTW)...Who knows, but after the WOD, my stomach was awful...
Glen
For time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
E ~ 41:57 (@ 105# / 4 in FH + 6 Floor to Ceiling WR)
Val ~ 44:19 (8 Rope Climbs)
tb ~ 40:39
Friday, September 20, 2013
GameDay!
Friday is GameDay!!!
Time to get after it!
Val has the JV Volleyballers in at 6am!!! Just keep gettin' better!!!
They are enthusiastic, hard working and will do whatever she is asking them to do!
Their time is coming!!!
Warm-Up ~ Burgener W.U.
For Time:
20 Power Snatches (115#/80#)
800m Run
20 Power Snatches
SkillS
2 Min: Max Reps of D/U
2 Min REST
2 Min: Max Reps of D/U
JB ~ 9 & some change / Reverse Jackie - 8:30-:45 (perfect JB timing!)
Maloney ~ 8:45 (65#) / Reverse Jackie - 8:00 (purple)
Feidt ~ 9:17 (Rx)
Oz ~ 7:22 (95#)
Britt ~ 8:15 (95#) / 130 D/U both times
tb ~ 8:07 / 156 & 150 D/U
Time to get after it!
Val has the JV Volleyballers in at 6am!!! Just keep gettin' better!!!
They are enthusiastic, hard working and will do whatever she is asking them to do!
Their time is coming!!!
Warm-Up ~ Burgener W.U.
For Time:
20 Power Snatches (115#/80#)
800m Run
20 Power Snatches
SkillS
2 Min: Max Reps of D/U
2 Min REST
2 Min: Max Reps of D/U
JB ~ 9 & some change / Reverse Jackie - 8:30-:45 (perfect JB timing!)
Maloney ~ 8:45 (65#) / Reverse Jackie - 8:00 (purple)
Feidt ~ 9:17 (Rx)
Oz ~ 7:22 (95#)
Britt ~ 8:15 (95#) / 130 D/U both times
tb ~ 8:07 / 156 & 150 D/U
Thursday, September 19, 2013
Backward Jackie
Warm-Up... Whatever?!
Eikcaj
For Time:
30 Pull Ups
50 Thrusters (45#/35#)
1K Row
Snatch Complex
7 Sets (across)
1 Slow Snatch DL + 1 Hang Squat Snatch + 1 Snatch Balance
Strength
10 x 1 HBBS (OTM)
Val ~ 8:10 / 75# /
tb ~ 7:40 / 155# /
Val was catching me on the Thrusters... I called out 35 and rested, she was on 30 and going...I took 5 breaths and did 15 more reps, to make it to Rower first...thank goodness!
Eikcaj
For Time:
30 Pull Ups
50 Thrusters (45#/35#)
1K Row
Snatch Complex
7 Sets (across)
1 Slow Snatch DL + 1 Hang Squat Snatch + 1 Snatch Balance
Strength
10 x 1 HBBS (OTM)
Val ~ 8:10 / 75# /
tb ~ 7:40 / 155# /
Val was catching me on the Thrusters... I called out 35 and rested, she was on 30 and going...I took 5 breaths and did 15 more reps, to make it to Rower first...thank goodness!
Tuesday, September 17, 2013
Warm-UP?!?!?
What is this? An actual warm-up...
YES SIR...it is!!! And what a warm-up it was!!!
For those of you struggling to get a good warm-up in...this works!
Warm-Up:
4 rnds ~
2 Laps on Indoor Track (approx. 250m)
10 Lungesteps
3 Muscle Ups
5 Sotts Press
AMRAP in 10min:
5 Power Cleans (135#/95#)
10 Push Ups (Chest to Floor)
15 Air Squats
SkillZ
10 x 10 Unbroken Box Jumps (higher than you are use to!)
STAN ~ 9 + 13 (115#)
Oz ~ 7 + 1
Britt ~ 7 + 1
JB ~ 7 + 15
tb ~ 9 + 2 / UB BJ @ 30" Completed
Val ~ (noon WOD) ~ 8 + 10 / 24x5 30x5
(thank you for the warm-up!)
YES SIR...it is!!! And what a warm-up it was!!!
For those of you struggling to get a good warm-up in...this works!
Warm-Up:
4 rnds ~
2 Laps on Indoor Track (approx. 250m)
10 Lungesteps
3 Muscle Ups
5 Sotts Press
AMRAP in 10min:
5 Power Cleans (135#/95#)
10 Push Ups (Chest to Floor)
15 Air Squats
SkillZ
10 x 10 Unbroken Box Jumps (higher than you are use to!)
STAN ~ 9 + 13 (115#)
Oz ~ 7 + 1
Britt ~ 7 + 1
JB ~ 7 + 15
tb ~ 9 + 2 / UB BJ @ 30" Completed
Val ~ (noon WOD) ~ 8 + 10 / 24x5 30x5
(thank you for the warm-up!)
Monday, September 16, 2013
HELLen
HELEN
3 RFT ~
400m Run
21 Swings (55/35)
12 Pull Ups
SNATCH
2RM (Power)
CLEAN & JERK
2RM (Power)
Feidt ~ 10:34 (STUD!)
Britt ~ 10:37
Oz ~ 11:49 / 125# Snatch (2RM)
JB ~ 12:10
Kate ~
STAN ~ 11:05
tb ~ 11:47 / 175# Snatch (2RM) / 205 C&J (2RM)
Val~ 13:24 / 135 C&J
Fun Times...
3 RFT ~
400m Run
21 Swings (55/35)
12 Pull Ups
SNATCH
2RM (Power)
CLEAN & JERK
2RM (Power)
Feidt ~ 10:34 (STUD!)
Britt ~ 10:37
Oz ~ 11:49 / 125# Snatch (2RM)
JB ~ 12:10
Kate ~
STAN ~ 11:05
tb ~ 11:47 / 175# Snatch (2RM) / 205 C&J (2RM)
Val~ 13:24 / 135 C&J
Fun Times...
Thursday, September 12, 2013
Yes...Six Minutes!!!
Warm-Up on own...getting better for everyone...
Feed off each other at this time...saw Val doing burpees for warm-up and thought that is a good idea...I'll do some of those!
AMRAP in 6 Min:
20 Wall Ball (20#/14#)
40 D/U
Clean & Jerk Complex
3 Sets of 3 Position Clean & Jerk
1 High Hang (Pockets)
1 Hang (mid-thigh to knee)
1 Low Hang (below knee, but not touch ground)
Strength
7 x 3 Back Squat
Britt ~ 3 rnds+ 10 WB / 175#
Val ~ 3 rnds+ 2 WB / 135# / 155-155-155-155-155-165-175
Desi ~ 2 rnds+ ??D/U /
tb ~ 3 rnds+ 36 D/U / 185# / 225-235-245-255-265-275-285
Feed off each other at this time...saw Val doing burpees for warm-up and thought that is a good idea...I'll do some of those!
AMRAP in 6 Min:
20 Wall Ball (20#/14#)
40 D/U
Clean & Jerk Complex
3 Sets of 3 Position Clean & Jerk
1 High Hang (Pockets)
1 Hang (mid-thigh to knee)
1 Low Hang (below knee, but not touch ground)
Strength
7 x 3 Back Squat
Britt ~ 3 rnds+ 10 WB / 175#
Val ~ 3 rnds+ 2 WB / 135# / 155-155-155-155-155-165-175
Desi ~ 2 rnds+ ??D/U /
tb ~ 3 rnds+ 36 D/U / 185# / 225-235-245-255-265-275-285
Tuesday, September 10, 2013
Wait, we do 9 twice?!
What did he say?
- oh, we do it twice... nice. I was only going to do it once... good thing your heard him.
Wait, what are you doing for warm-up?
- oh, on our own.... okay. Want to warm up with me? What are you doing?
then
Donny.
21-15-9-9-15-21
Deadlift (155# / 225#)
Burpees
Skills.
10rnds of double unders (30) for time
scale as necessary
JB- 14:20-30ish you know, JB time
Des- 19:48 (140#) / 8:00 DU
Britt- 21:47 (205#)
Oz- 14:43 (155#)
Val- 14:46 / 6:30 (20)
tb- 17:17 / 5:57 (30)
Yoga tomorrow unless we get home late and I am tired... just saying.
- oh, we do it twice... nice. I was only going to do it once... good thing your heard him.
Wait, what are you doing for warm-up?
- oh, on our own.... okay. Want to warm up with me? What are you doing?
then
Donny.
21-15-9-9-15-21
Deadlift (155# / 225#)
Burpees
Skills.
10rnds of double unders (30) for time
scale as necessary
JB- 14:20-30ish you know, JB time
Des- 19:48 (140#) / 8:00 DU
Britt- 21:47 (205#)
Oz- 14:43 (155#)
Val- 14:46 / 6:30 (20)
tb- 17:17 / 5:57 (30)
Yoga tomorrow unless we get home late and I am tired... just saying.
Monday, September 9, 2013
Monday
Today was good...
Warm-up...On own
1..2..3..4...continue until you cannot (we used a 20 min cap)
Power Clean (205?155)
Muscle Ups (sub pull ups & Dips)
Snatch
5 x 1, across (@90%)
Oz ~ 7 Rnds (135# / no dips / Front Squat Work
Britt ~ 5rnds (175#) / 155#
Kate ~ 10 Rnds (90# & Purp band)
Desi ~ 5 Rnds (115#) Front Squat Work
Feidt ~ 9Rnds (185#)
tb ~ 7 Rnds (Rx) / 165#
Warm-up...On own
1..2..3..4...continue until you cannot (we used a 20 min cap)
Power Clean (205?155)
Muscle Ups (sub pull ups & Dips)
Snatch
5 x 1, across (@90%)
Oz ~ 7 Rnds (135# / no dips / Front Squat Work
Britt ~ 5rnds (175#) / 155#
Kate ~ 10 Rnds (90# & Purp band)
Desi ~ 5 Rnds (115#) Front Squat Work
Feidt ~ 9Rnds (185#)
tb ~ 7 Rnds (Rx) / 165#
Friday, September 6, 2013
PRACTICE?!?!
PRACTICE?!?!?
Volleyball is practicing in the AM...What is this world coming to????
Val is driving this JV team way to hard...isn't this about having fun!?!?
No wonder they come in at 6:00am...
So...
Warm-up on your own:
WOD- JAKE the SNAKE
10-9-8-7-6-5-4-3-2-1 ~ Jerk (185# / 135#)
2-4-6-8-10-12-14-16-18-20 ~ Pull Ups
SkillS
5x5 Overhead "Oly Pause" Squat
~ pause 3-5 sec. in "Rock Bottom" position
~ lighter & LOWER is better than heavier
Oz ~ 20:44 (100#)
Feidt ~ 26:40 (165#)
JB ~ Hurt his neck...went to heavy!!!
Maloney ~ 25:15 (85#)
Stan ~ 23:44 (95#)
tb ~ 25:10
Nobody got in Overhead Squats...
Volleyball is practicing in the AM...What is this world coming to????
Val is driving this JV team way to hard...isn't this about having fun!?!?
Look at this pick and you tell me?
No wonder they come in at 6:00am...
So...
Warm-up on your own:
WOD- JAKE the SNAKE
10-9-8-7-6-5-4-3-2-1 ~ Jerk (185# / 135#)
2-4-6-8-10-12-14-16-18-20 ~ Pull Ups
SkillS
5x5 Overhead "Oly Pause" Squat
~ pause 3-5 sec. in "Rock Bottom" position
~ lighter & LOWER is better than heavier
Oz ~ 20:44 (100#)
Feidt ~ 26:40 (165#)
JB ~ Hurt his neck...went to heavy!!!
Maloney ~ 25:15 (85#)
Stan ~ 23:44 (95#)
tb ~ 25:10
Nobody got in Overhead Squats...
Thursday, September 5, 2013
Waves. & thensome
Today>
W.U. on your own
which, is really interesting to watch us all do the things we do.. honestly, I have no idea how to warm-up
3 RFT
500m row
12 burpees
21 box jumps (gs)
Snatch Complex
5 Across
1 Pwr Snatch + 1 Hang Sqt Snatch + 1 Sqt Snatch + 1 OHS
make it a difficult weight but not one you will miss
Front Sqt
4x6 Across
Stan- 13:17
JB- 13:06
Oz- 13:19 (115#)
Britt- 12:28 (125#)
Desi- 14:16
Val- 12:16 / 90# / 115#
tb- 12:35 / 155# / 225#
You get to hear from me instead of tb on Thursdays.... I know, be excited.
I will be honest today- I am having a hard time with this... ecstatic would be a word to use for the appreciation I have with what I do. I love teaching & coaching.
It is different this week with being at a different level, but it is still working with kids.. and there is nothing better than that. It does help you realize though, where you think you 'fit'. I can be flexible, but I can't be alone for long and that is something that I am going to have to work a lot on this year... being alone and using that to my advantage.
When asking what I should do today: tb listed about 7 things I could do on my own... and all I thought was.. I just want to be in the classroom or team teaching so I could learn from a peer, or anything with some kind of social interaction and ability to learn from someone else.... Desi is good at occupying her time and being beyond productive on her own. JB and Britt... excellent at it. I need some help with this- not kidding!
Witter's statement yesterday: Val, What do you want? (what do you mean?) Why are you standing here and talking, are you that starved for adult interaction after 1 day? (yes!! YES I AM, so much so that I am standing by you and choosing you out of everyone else!) Well, that is your first mistake.
(Thanks Witt.) Don't worry I was there for 6 years, I know how you feel.
_ This is Going to be Great!
W.U. on your own
which, is really interesting to watch us all do the things we do.. honestly, I have no idea how to warm-up
3 RFT
500m row
12 burpees
21 box jumps (gs)
Snatch Complex
5 Across
1 Pwr Snatch + 1 Hang Sqt Snatch + 1 Sqt Snatch + 1 OHS
make it a difficult weight but not one you will miss
Front Sqt
4x6 Across
Stan- 13:17
JB- 13:06
Oz- 13:19 (115#)
Britt- 12:28 (125#)
Desi- 14:16
Val- 12:16 / 90# / 115#
tb- 12:35 / 155# / 225#
You get to hear from me instead of tb on Thursdays.... I know, be excited.
I will be honest today- I am having a hard time with this... ecstatic would be a word to use for the appreciation I have with what I do. I love teaching & coaching.
It is different this week with being at a different level, but it is still working with kids.. and there is nothing better than that. It does help you realize though, where you think you 'fit'. I can be flexible, but I can't be alone for long and that is something that I am going to have to work a lot on this year... being alone and using that to my advantage.
When asking what I should do today: tb listed about 7 things I could do on my own... and all I thought was.. I just want to be in the classroom or team teaching so I could learn from a peer, or anything with some kind of social interaction and ability to learn from someone else.... Desi is good at occupying her time and being beyond productive on her own. JB and Britt... excellent at it. I need some help with this- not kidding!
Witter's statement yesterday: Val, What do you want? (what do you mean?) Why are you standing here and talking, are you that starved for adult interaction after 1 day? (yes!! YES I AM, so much so that I am standing by you and choosing you out of everyone else!) Well, that is your first mistake.
(Thanks Witt.) Don't worry I was there for 6 years, I know how you feel.
_ This is Going to be Great!
Tuesday, September 3, 2013
BACK-2-SKOOL
Yup... First day back!!! Fun=Fun...
Video Submissions Again?!?!
Here we go folks... Another chance to compete...this time for free!!!
Garage Games World-Wide WOD
Use this code when entering: FREEwwwod2013
Lets go for a tune-up to see where you are at...
Put yourself out there for the World to see...
Lift with friends and people that will push you to your limits...
Nervous...sign-up for scaled division and relax!!!
Todays WOD:
Warm-up ~ on your own...work some skillz & places you want to improve
DO NOT avoid areas of warm-up b/c of the WOD...
Satans Whiskers
3 RFT:
10 C2B Pull Ups
10 Front Squats (165#/115#) we took from rack
10 Burpees
SKiLLS work
OTM for 12 Min:
odd = 10 Wall Balls
even = 40 D/U (if you cannot get 40 in a minute set another goal & achieve it)
Syd ~ 5:41
STAN ~ 7:05 (115#) / OTM complete
Des ~ 10:14 (95#) / OTM complete
Britt ~ 8:30 / OTM complete
El Tigre ~ 8:17 / OTM complete
tb ~ 7:01 / OTM complete
Video Submissions Again?!?!
Here we go folks... Another chance to compete...this time for free!!!
Garage Games World-Wide WOD
Use this code when entering: FREEwwwod2013
Lets go for a tune-up to see where you are at...
Put yourself out there for the World to see...
Lift with friends and people that will push you to your limits...
Nervous...sign-up for scaled division and relax!!!
Todays WOD:
Warm-up ~ on your own...work some skillz & places you want to improve
DO NOT avoid areas of warm-up b/c of the WOD...
Satans Whiskers
3 RFT:
10 C2B Pull Ups
10 Front Squats (165#/115#) we took from rack
10 Burpees
SKiLLS work
OTM for 12 Min:
odd = 10 Wall Balls
even = 40 D/U (if you cannot get 40 in a minute set another goal & achieve it)
Syd ~ 5:41
STAN ~ 7:05 (115#) / OTM complete
Des ~ 10:14 (95#) / OTM complete
Britt ~ 8:30 / OTM complete
El Tigre ~ 8:17 / OTM complete
tb ~ 7:01 / OTM complete
Wed. is Active Rest/Recovery/Mobility
Monday, September 2, 2013
HOTSHOTS 19
Today is Labor Day...
The workers day...
Lets REMEMBER those "workers" that sacrifice daily and some that have done so with their LIVES!
Saturday...Many in the Crossfit World performed "Hotshots 19":
A WOD dedicated to the 19 firefighters from Granite Mountain Hot Shot Crew that lost their lives in a fire in Yarnell, AZ.
Click HERE to donate to these families that lost people dear to them in a cause that was part of their "job"!
Those that serve and protect our ability to live safe, healthy lives deserve our respect and gratitude!
Military, Police, Fire, EMT, etc...These men & women put themselves in harm's way daily to keep our great country and way of life going!!!
HOTSHOTS 19
6 Rnds for Time:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run
Ethan ~ 37:59
Val ~ 37:46 (10 kipping PU)
Britt ~ 44:48
Desi ~ 47:15
Feidt ~ 40:37
El Tigre ~ 40:01
tb ~ 38:58
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