AMRAP in 20 minutes of:
15 Push-ups
12 Ring Dips
115lb Push-Press, 9reps

 Check comments for Results 4/22/09

Complete the following:
Deadlift 3-3-3-3-3
Then….
AMRAP in 10 minutes of:
75lb/55lb Sumo Deadlift High Pull, 10reps
20″ Box Jump, 10reps

Weight belts when deadlifting heavy?  There are two beliefs behind wearing a weight belt when deadlifting.  One belief is that the belt will prevent your support muscles from strengthing during the lift.  The second belief is that the belt will allow you to use more of your support muscles as you push against it with your abdomen during the lift.  The bottom line is the the weight belt goes a long way when protecting your back during a heavy deadlift. 

***Check comments for Results from 4/21/09

Four rounds for time of:
400 Meter Run
50 Squats

Does anyone actually like burpees?

Results 4/20/09
Ryan-11:31*
Ron-11:29*
Lt-10:25*
nate-12:09*
Matt-9:49*
Kyle-11:38*
Pat-12:11*
Mike H.-9:11*
McDev-12:02*
Steve-14:32*
Dan-9:23*
Paul C.-11:32*
Dixie-12:21*
A.Player-16:25
Jeanne-16:07
Andy-12:28
Jules-12:05
Dee-9:50
Bill-10:58
Alex-15:09
Deb-10:59
Lynn-7:39
Steph-8:28
Lisa-10:00

3 Rounds for time of:
15 Thrusters, 105lb/75lb
21 Burpees

 As a reminder our Fran competition will be held this Friday, 5/1/09.

Open Gym/Rest Day/Skill Development

It’s never to early to learn a muscle up.

Complete the following for time:
15 Handstand Pushups
1 L Pullup
13 Handstand Pushups
3 L Pullups
11 Handstand Pushups
5 L Pullups
9 Handstand Pushups
7 L Pullups
7 Handstand Pushups
9 L Pullups
5 Handstand Pushups
11 L Pullups
3 Handstand Pushups
13 L Pullups
1 Handstand Pushup
15 L Pullups

Hands getting torn up from pullups?  Try Super Glue.  I have never tried it, but I hear it works the best and hurts like hell.

Results 4/16/09
Mike-7+Lunges
Lt.-11+5situps
Pat M.-13+6Lunges
Dixie-11+15Hip Ext
Keith-11+4Situps
Luis-11
Rachel-11+15situps
Dan-14+9Lunges
Craig-14+12Lunges
Sully-11+5situps
Al-11
Bob-12
Matt-8
Deanne-11
Rich-9
Jeremy-13+15situps
Alex-10
Joe V.-5+12situps
Erin-8
Sharon-7
Beth-8
Tom D.-5
Deb-7+6situps
Steve-6
Henry-6
Lily-6
Lauren-6
Carmen-4+Hip ext

AMRAP in 30 minutes of:
Walking Lunge, 12 steps
Abmat Situps, 15 reps
Hip Extensions, 15 reps
Pullups, 12 reps

 In was such a nice day today for the run or a rest day.

Results 4/16/09
Dixie-38:44
Mike-18:25
Jeanne-35:44
Keith-47:20*
Ron R.-56:00*
Pat M.-25:02
Lt-51:34*
Andy-30:58
Trotto-30:18
Rachel-1h 8sec
Dan S.-20:50
Maury-23:22

Complete The Following:
Run 5K
(Optional- Stretch 5K into a 10K)

The times for Angie are posted in yesterday’s comments.  When posting your workouts, if you completed the workout as written on the website then just write your time or write “as Rx’d” and your time.  If you substituted or scaled anything then include that to your post.  The idea behind the score posts in the comments is to allow you as members to better compare times with eachother.  Post any questions in comments.

 Results 4/15/09
Dixie-365/205/405
Ryan-255/155/325
Mike D.-155/65/205
Micah-205/135/275
Carmen-105/65/85
Pat-385/145/455
Gary D.-215/105/315
Ron R.-225/135/365
Dom-185/95/225
Lisa-120/65/125
Steve o-205/105/285
Steph C-95/65/165
Rich-350/180/405
Erin-85/55/95
Sharon-85/55/95
Beth-55/45/95
Tom-245/145/265
Jeremy-245/155/245
Alex-135/115/220
Dan S.-255/155/295
Rachel-125/65/115

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 scaling.

“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 D.-12:20

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 acceptable.

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 D.-10:40
Steph-5:40
Rachel-7:30

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 D.-11:00
Rebecca-3:46
Finn-5:38
Rachel-7:04

“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 D.-12m
Micah-12m
Matt-14m
Deanne-14m
Ron R.-13m+9*
Andy-11m+8
Bob-10m
Al-10m
Matt D.-7m
Matt T.-10m
Jolita-9m
Paul C.-9m+5
Tracy C.-15m
Dixie-5m
Dan S.-14m+11*
Gary-14m+13*
Jule-17m
Jim-11m+9*
Maury-9m+8*

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 the absorption of the nutrients in other foods. Avocado improves skin clarity and tone. Avocado helps fight cancer of the mouth, breast and prostate.

Results of 4/8/09 WOD
Mike D.-31:41
Ryan-32:55*
Matt-34:05*
Deanne-22:17
Dixie-20:27*
Keith-21:50
Lt.-24:48
Pat-22:48*
Gary-25:24
Luis-23:12*
Craig-22:59*
Rich-30:51*
Dan-20:51*
Jim-27:02
Ron-19:39
Steve-22:44
Micah-22:25
Lisa-11:12
Matt-18:07
Al-18:28
Bob-22:25
Steve-16:16
Tony-18:46
AC-23:05
Sully-20:57
Jeremy-20:58
Rachel-22:23