Complete The Following: Back Squat 5-5-5 Shoulder Press 5-5-5 Deadlift 5-5-5 **Warmup to each lift as necessary.  We are looking for 3 heavy “Work Sets” of 5″. Optional- After lifts, row 1k for time. Post your own times to yesterday’s workout (Angie) by clicking the WOD date.  Include your time and any substitutions or...

“Angie” For Time: 100 Pullups 100 Pushups 100 Situps 100 Squats You must complete all 100 reps of each exercise before moving on to the next. Results of 4/13/09 WOD Ryan-15:53* Ron-13:47 Pat-13:33* Dan-8:17* Rich-7:16* Terry-10:29* Dixie-12:40* Lt-14:33 Micah-12:55 Andy-19:38 Steve O.-6:54 Tony-7:50 Tom-6:57 Jeremy-5:04 Maury-6:18 Jim-6:34 Rachel-8:26 Steph-10:42 Mike...

Complete the Following: 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is...

Rest Day/Open Gym/Skill Development Easter Hours 9am to 12pm (The proper ending to Fran) Results of 4/11/09 WOD Steve-3:52* Rich-6:26* Kyle M.-8:35* Steve O.-6:26 Lt.-4:57 Jimmy-4:35 Ryan M.-6:13* Alex-12:18 Keith-5:48 Mike-5:38 Mike...

Five Rounds For Time of: 275lb Deadlift, 5reps Burpees, 10reps (CrossFit Pyramid) Results of 4/10/09 WOD Luis-6:46* Dave-6:05 Dan-5:01* Steve-3:56* Lt.-5:21* Kyle-8:44* Craig-3:35 Jeremy-7:40 Rick-6:30 Tom-8:10 Donald-5:26* Steve O.-8:44* Paul C.-14:30 Dixie-4:30 Micah-5:53 Jim-5:55 Joe Q-7:19 Matt D.-3:55 Claudine-4:15 Dominic-4:44 Lisa-4:05 Jule-12:05 Mike...

“Fran” 21-15-9 95lb Thrusters Pullups Kipping Pullups. Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern. None of which could be said of the strict pull-up. (CrossFit Journal) Results of 4/9/09 WOD Mike...

Complete The Following: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. “Let the guacamole flow like trout in a stream” (R.R.). Avocado (a good fat) contains Lutein, a carotenoid along with vitamin E, monounsaturated (healthy) fat and Magnesium. Consuming avocado helps improve...

“135 Pounds of Death” Five Rounds For Time of: 135lb Deadlift, 15reps 135lb Hang Power Clean, 12reps 135lb Front Squat, 9reps 135lb Push Jerk, 6reps Results of 4/7/09...

Complete The Following: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Got more “energy”. “Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between...

Run 5K The run is not a jog. Run as hard and fast as you can to minimize your time. Kyle “Big Lifts” Cortis deadlifting at the Barbell...

Rest Day/Open Gym/Skill Development Road to the Games 2025 Results of 4/4/09 WOD Rachel-83 Micah-78 Dan-101 Steve-205 Ron...

“Lynne” Five Rounds For Max Reps of: Body Weight Bench Press Pull-ups (Rest as needed. Total all reps for a score.) (Above is Terry puking 26:30 into the workout today and finishing at 27:38). The Puke Bucket is there for your convenience. After using the Puke Bucket we would like you to 1.) sign the bucket, and 2.) more importantly, CLEAN THE BUCKET. There is not much worse then dried puke in a bucket. For those wondering Terry did...

For Time: 45 Double Unders 135lb Squat Clean, 45 Reps 45 Ring Dips 45 Double Unders (If you can not do Double Unders, sub Tuck Jumps) Kyle isn’t this the bag you left behind at the cert? (The above picture was taken of Gillian Mounsey. The bag is part of a product line by Gillian Mounsey and Staci Rudnisky) Results of 4/2/09 WOD Dixie- 34:35 Deanne-31:15 Ryan M.-30:59 Ron R.-38:40* Jim G.-31:28 Andy F.-35:37 Steve F.-31:02 Kyle...

Three Rounds for Time of: 800 Meter Run 21 Kettlebell Swings (1.5 pood) 21 Thrusters (95lbs) 21 Pull-ups (Women KB=35lbs, Thrusters=65lbs) Riggles dreaming of his Power Clean workout. Don’t get discouraged if you did not do good with the Power Cleans. It is a difficult exercise to learn. Once learned the Power Clean is a great explosive exercise used to develop athletic...

Complete The Following: Power Clean 3-3-3-3-3 Starting Strength by Mark Rippetoe breaks down five basic barbell strengthing exercises, the Squat, the Deadlift, the Bench Press, the Press, and the Power Clean. Click on the image to view the Starting Strength Website. Also check out the pictures from this weekends Barbell Certification in our Photo Gallery. Results of 3/31/09 WOD Dixie- 23:50 Jim G.-16:57 Ron R.-15:59* Pat- 16:20* Ryan-15:40* Kyle...