“Griff”
For time:
Run 800meters
Run 400meters backwards
Run 800meters
Run 400meters backwards
“Nobody ever drowned in sweat”. (U.S. Marines)
WOD Friday 5/8/09
WOD Thursday 5/7/09
3 rounds for time of:
20 Pull-ups
20 Box Jumps
20 Deadlifts 185/155lb
“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment”. (Jim Rohn)
WOD Wednesday 5/6/09
Round 1
Row 1000 meters
85/55lb Thruster, 21reps
15 Pull-ups
Round 2
Row 750 meters
85/55lb Thruster, 18reps
12 Pull-ups
Round 3
Row 500 meters
85/55lb Thruster, 15reps
9 Pull-ups
Rest 2 minutes in between each round and time each round separately.
“He who is not courageous enough to take risks will accomplish nothing in life”. (Muhammad Ali)
WOD Tuesday 5/5/09
“Elizabeth”
21-15-9
135lb Squat Clean
Ring Dips
Kyle (now “Megalifts”) Cortis joining the 400 Club with a 405lb Deadlift.
WOD Monday 5/4/09
“Helen”
Three rounds for time of:
Run 400 meters
1.5 pood Kettlebell Swing, 21reps
12 Pull-ups
“Our greatest glory is not in never falling but in rising every time we fall” (Confucius)
WOD Sunday 5/3/09
Open Gym/Rest Day/Skill Development
G.O.M.A.D. with whole milk! Researchers at the University of Hawaii tracked the diets of 82,000 men and found that those who drank whole milk decreased their risk of prostate cancer by 12 percent over those who opted for no milk or a low-fat variety. (Mens Health Jan/Feb 2009)
WOD Saturday 5/2/09
CrossFit Total
Back Squat 1
Shoulder Press 1
Deadlift 1
Looking for a good post workout supplement cheap. Try chocolate milk. Check this link out for more info. http://www.askmen.com/sports/bodybuilding_200/247_fitness_tip.html
WOD Friday 5/1/09
***Fran Contest Today***
For those not participating the WOD will still be Fran. Good Luck!
“Fran”
21-15-9
Thrusters
Pull-ups
A very quiet day at the gym today. The secret to a real good Fran time is to REST LATER.
WOD Thursday 4/30/09
Five rounds for time of:
95/65 lb Sumo Deadift Highpull, 21reps
Ring Dips, 21reps
***Tomorrow is our Fran contest. The top ten times will be recorded on the scoreboard. We are going to be strict on range of motion. For Thrusters we will be using med balls. Your ass must touch the ball at the bottom of every rep. At the top of your rep, your arms must be fully extended, and your head must come through your arms where a portion of the ear is visible. Basically you need to press the weight over your head and not in front of your face. For the pullups. You must fully extend your arms and your chin must clear the bar. For those of you competing today might be a good rest day. Good Luck.***
WOD Wednesday 4/29/09
Five rounds for time of:
225/155 lb Deadlift, 5reps
Pull-ups, 10reps
1.5 Pood Kettlebell Swings, 15reps
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion'”. (Mahummad Ali)
WOD Tuesday 4/28/09
Three rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups
WOD Monday 4/27/09
Complete the following:
Push Jerk 3-3-3-3-3
Then…
AMRAP in 10 minutes of:
75lb/55lb Shoulder Press, 10reps
Burpees, 10reps
WOD Sunday 4/26/09
Open Gym/Rest Day/Skill Development
WOD Saturday 4/25/09
Complete the following:
Back Squat 5-5-5
Then….
Row 2K
Vigs almost a victim today.
WOD Friday 4/24/09
“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders
The idea behind CrossFit workouts is MAX effort. If your not in a fetal position post workout, you didn’t go hard enough.
