Today's WOD as reported by Nichole (no guarantees on accuracy):
Teams of 2 Ladder Workout, 5 minutes sets, 1 minute rest between sets:
- Sit-ups
- Push-ups
- Kettle Bell Swings
- Runs around building
Nichole and Christina had 37 reps total!
Have a good weekend!
Saturday, May 31, 2008
Friday, May 30, 2008
May 30, 2008
Today's WOD:
As many rounds as you can in 20 minutes
- 200M Run
- 5 Pull-ups
- 10 Kettle Bell Swings (53# /35#)
- 15 Push-ups
Kevin & Kurt led the class today with 8 rounds. I had 7.25.
Good Times!
As many rounds as you can in 20 minutes
- 200M Run
- 5 Pull-ups
- 10 Kettle Bell Swings (53# /35#)
- 15 Push-ups
Kevin & Kurt led the class today with 8 rounds. I had 7.25.
Good Times!
Thursday, May 29, 2008
May 29, 2008
Today's WOD:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps
I need to work on my Jerks!
For a "Cool Down" we were supposed to do Tabata Squats, but we ran out of time.
Happy Birthday to tracyjackd!
Good Times!
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps
I need to work on my Jerks!
For a "Cool Down" we were supposed to do Tabata Squats, but we ran out of time.
Happy Birthday to tracyjackd!
Good Times!
Wednesday, May 28, 2008
May 28, 2008
Today's WOD:
- 1 Mile Run (I'm not kidding)
Then 2 minutes of each
- SDHP (75# / 55#)
- DB Thrusters (30# / 20#)
- Med. Ball Cleans (20# / 14#)
- Double Unders
- Pull-ups
Record your run time and then total the reps.
My run time was 8:39, my total reps were 127.
Kurt led the class today with a 7:22 run and 139 reps.
Good Times!
- 1 Mile Run (I'm not kidding)
Then 2 minutes of each
- SDHP (75# / 55#)
- DB Thrusters (30# / 20#)
- Med. Ball Cleans (20# / 14#)
- Double Unders
- Pull-ups
Record your run time and then total the reps.
My run time was 8:39, my total reps were 127.
Kurt led the class today with a 7:22 run and 139 reps.
Good Times!
Tuesday, May 27, 2008
May 27, 2008
Today WOD:
5 Rounds
- 40 Sit-ups
- 30 Push-ups
- 20 Box Jumps
This was a good workout for the day after Murph. My time was 15:50.
For a "Cool Down" we did Tabata Double Unders.
Good Times!
5 Rounds
- 40 Sit-ups
- 30 Push-ups
- 20 Box Jumps
This was a good workout for the day after Murph. My time was 15:50.
For a "Cool Down" we did Tabata Double Unders.
Good Times!
Monday, May 26, 2008
Murph is Done
Here's a shot before the workout started:
My time was 46:25. This wasn't as bad as I thought it would be.
Thanks to Gregg for pushing me on the last leg of the run.
Good Times!
My time was 46:25. This wasn't as bad as I thought it would be.
Thanks to Gregg for pushing me on the last leg of the run.
The top times were:
- Brian 32:32
- Ryan 33:05
- Steve 34:07
- Greg 35:05
Brent 59:40 with weighted vest!
- Brian 32:32
- Ryan 33:05
- Steve 34:07
- Greg 35:05
Brent 59:40 with weighted vest!
Good job to everyone who did this today!
Good Times!
Memorial Day 2008
I'm going to try blogging today from the Murph workout using my new Blackberry. Please be patient with any typos. I'll check in later with additional info before the workout.
Sunday, May 25, 2008
Friday, May 23, 2008
May 23, 2008
Today's WOD:
- 5 rounds
- 10 Cleans (135# /85#)
- 15 ring dips
- 20 squats
- 25 sit-ups
My time was 29:28 as Rx'd. Thanks to Scott for sticking with me on the Rx'd weight, I probably would have switched without you pushing me.
See you at Murph!
Good Times!
- 5 rounds
- 10 Cleans (135# /85#)
- 15 ring dips
- 20 squats
- 25 sit-ups
My time was 29:28 as Rx'd. Thanks to Scott for sticking with me on the Rx'd weight, I probably would have switched without you pushing me.
See you at Murph!
Good Times!
Thursday, May 22, 2008
May 22, 2008
Today's WOD:
As many rounds as you can in 20 minutes:
- 200M Run
- 10 Barbell Thrusters
- 10 Pull-ups
Kevin led the class with 8 rounds, I did 7 rounds.
Skill of the day:
Snatch
Dave was the invisible instructor today. He's not feeling well so don't hassle him today.
Good Times!
As many rounds as you can in 20 minutes:
- 200M Run
- 10 Barbell Thrusters
- 10 Pull-ups
Kevin led the class with 8 rounds, I did 7 rounds.
Skill of the day:
Snatch
Dave was the invisible instructor today. He's not feeling well so don't hassle him today.
Good Times!
Wednesday, May 21, 2008
May 21, 2008
Today's WOD:
3 x 3 Split Jerks
This is something I need to work on. I did 125# and I know I could have done more weight, I'm just not comfortable with the lift.
10 Rounds:
- 10 Dead Lifts (135# / 85#)
- 15 Push-ups
My time was 8:50.
Please post your times to the comments section.
Good Times!
3 x 3 Split Jerks
This is something I need to work on. I did 125# and I know I could have done more weight, I'm just not comfortable with the lift.
10 Rounds:
- 10 Dead Lifts (135# / 85#)
- 15 Push-ups
My time was 8:50.
Please post your times to the comments section.
Good Times!
Tuesday, May 20, 2008
May 20, 2008
Today's WOD:
3 x 3 Cleans
3 Rounds:
- 400M Run
- 50 Slam Balls
Kurt led the class today with a time of 12:59, I'm not sure if this should count because his slam ball broke and was a little lighter than the rest :-). My time was 13:34.
Good Times!
Please post your times to the comments section.
Get ready for the Murph workout on Memorial Day by doing a little independent running!
3 x 3 Cleans
3 Rounds:
- 400M Run
- 50 Slam Balls
Kurt led the class today with a time of 12:59, I'm not sure if this should count because his slam ball broke and was a little lighter than the rest :-). My time was 13:34.
Good Times!
Please post your times to the comments section.
Get ready for the Murph workout on Memorial Day by doing a little independent running!
Monday, May 19, 2008
May 19, 2008
Today's WOD:
3 x 3 Dead Lift
21 - 15 - 9
- Pull-ups
- Kettle Bell Swings (53# / 35#)
- Wall Balls (20# / 14#)
Kevin led the class today with a time of 5:40, my time was 7:40.
"Cool Down" of Tabata Push-ups
Good Times!
Please post your times to the comments section.
3 x 3 Dead Lift
21 - 15 - 9
- Pull-ups
- Kettle Bell Swings (53# / 35#)
- Wall Balls (20# / 14#)
Kevin led the class today with a time of 5:40, my time was 7:40.
"Cool Down" of Tabata Push-ups
Good Times!
Please post your times to the comments section.
Saturday, May 17, 2008
May 17, 2008
Today's WOD (as reported by Nichole, no guarantees on accuracy)
As many rounds as you can in 20 minutes:
Teams of 2 - Pet Rocks (30# / 20#)
- 8 Overhead Lunges
- 10 Kettle Bell Swings
- 12 Goblet Squats
4 Sprints around the building, while your teammate walks then vice versa.
Please post your times to the comments section.
Good Times!
As many rounds as you can in 20 minutes:
Teams of 2 - Pet Rocks (30# / 20#)
- 8 Overhead Lunges
- 10 Kettle Bell Swings
- 12 Goblet Squats
4 Sprints around the building, while your teammate walks then vice versa.
Please post your times to the comments section.
Good Times!
Friday, May 16, 2008
May 16, 2008
Today's WOD:
5 x 5 Back Squats
5 Rounds:
- 10 Becks Burpees
- 10 Ring Dips
- 200M Run
Jan set the pace this morning with a time of 16:15, good job. My time was 17:01.
Please post your times to the comment section.
Good Times!
5 x 5 Back Squats
5 Rounds:
- 10 Becks Burpees
- 10 Ring Dips
- 200M Run
Jan set the pace this morning with a time of 16:15, good job. My time was 17:01.
Please post your times to the comment section.
Good Times!
Thursday, May 15, 2008
May 15, 2008
Today's WOD (there's a theme today, see if you can guess it):
- 11 Knees to Elbows
- 20 Push-ups
- 11 Knees to Elbows
- 40 Squats
- 11 Knees to Elbows
- 20 Slam Balls
- 40 Kettle Bell Swings (53# / 35#)
- 11 Knees to Elbows
- 20 Medicine Ball Cleans
- 11 Knees to Elbows
- 40 Kettle Bell Deadlifts (53# / 35#)
- 11 Knees to Elbows
- 20 Squat Jumps
- 11 Knees to Elbows
- 40 Sit-ups
- 12 Knees to Elbows
Kevin set the pace today with a time of 14:52, my time was 15:18.
Please post your times to the comment section.
For a "cool down" when did baseline times for running. Your choice of 200M, 400M or 800M.
Good Times!
- 11 Knees to Elbows
- 20 Push-ups
- 11 Knees to Elbows
- 40 Squats
- 11 Knees to Elbows
- 20 Slam Balls
- 40 Kettle Bell Swings (53# / 35#)
- 11 Knees to Elbows
- 20 Medicine Ball Cleans
- 11 Knees to Elbows
- 40 Kettle Bell Deadlifts (53# / 35#)
- 11 Knees to Elbows
- 20 Squat Jumps
- 11 Knees to Elbows
- 40 Sit-ups
- 12 Knees to Elbows
Kevin set the pace today with a time of 14:52, my time was 15:18.
Please post your times to the comment section.
For a "cool down" when did baseline times for running. Your choice of 200M, 400M or 800M.
Good Times!
Wednesday, May 14, 2008
May 14, 2008
Today's WOD:
As many rounds in 20 minutes:
- 5 DB Row Push-ups (35# / 25#)
- 10 Pull-ups
- 15 Squat Jumps (45# Bar)
Kurt set the pace today with 8 2/3 rounds, good job. I did 7 1/3 round.
Open Gym to close out the class.
Good Times!
As many rounds in 20 minutes:
- 5 DB Row Push-ups (35# / 25#)
- 10 Pull-ups
- 15 Squat Jumps (45# Bar)
Kurt set the pace today with 8 2/3 rounds, good job. I did 7 1/3 round.
Open Gym to close out the class.
Good Times!
Tuesday, May 13, 2008
May 13, 2008
Today's WOD:
5 Rounds
- 15 Dead Lifts (185# / 135#)
- 25 Wall Balls (20# / 14#)
- 400 M Run
My time was 24:00, thanks to Scott for pushing me through this!
Skill of the day: Snatch
5 Rounds
- 15 Dead Lifts (185# / 135#)
- 25 Wall Balls (20# / 14#)
- 400 M Run
My time was 24:00, thanks to Scott for pushing me through this!
Skill of the day: Snatch
Monday, May 12, 2008
May 12, 2008
Today's WOD:
Box Jumps | Sit-ups | Handstand Push-ups |
10 | 15 | 1 |
9 | 15 | 2 |
8 | 15 | 3 |
7 | 15 | 4 |
6 | 15 | 5 |
5 | 15 | 6 |
4 | 15 | 7 |
3 | 15 | 8 |
2 | 15 | 9 |
1 | 15 | 10 |
Skill of the day: Squat Therapy
Saturday, May 10, 2008
May 10, 2008
Today's WOD as reported by Nichole (no guarantees on accuracy):
Teams of 3 Eva:
5 rounds for time.
- Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups
Push-ups 2 the first minute, 4 the second minute, etc...
Teams of 3 Eva:
5 rounds for time.
- Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups
Push-ups 2 the first minute, 4 the second minute, etc...
Friday, May 9, 2008
May 9, 2008
Today's WOD:
21 - 15 - 9 -15 - 21
- Kettle Bell Swings (53#/35#)
- Ring Push-ups
- Box Jumps
Kevin finished first this morning at 11:07, my time was 11:58.
Then we did 3x3 overhead squats.
For a "cool down" we did handstand holds.
Good times!
21 - 15 - 9 -15 - 21
- Kettle Bell Swings (53#/35#)
- Ring Push-ups
- Box Jumps
Kevin finished first this morning at 11:07, my time was 11:58.
Then we did 3x3 overhead squats.
For a "cool down" we did handstand holds.
Good times!
Thursday, May 8, 2008
May 8, 2008
Today's WOD Tabata Mania:
- Squats
- SDHP (75#/55#)
- Pull-ups
- Sit-ups
- Push-ups
Good times!
- Squats
- SDHP (75#/55#)
- Pull-ups
- Sit-ups
- Push-ups
Good times!
Wednesday, May 7, 2008
May 7, 2008
Warm-up of 25 Medicine Ball Cleans
Today's WOD:
4 Rounds
- 20 Single Arm Split Jerks (45#/35#)
- 20 Burpees
- 400M Run
My time was a disappointing 25:28 (I hate burpees!)
For a "cool down" we did Tabata Sit-ups.
Mark is still MIA if anyone sees him, let him know there is still a 6:00 AM class.
Today's WOD:
4 Rounds
- 20 Single Arm Split Jerks (45#/35#)
- 20 Burpees
- 400M Run
My time was a disappointing 25:28 (I hate burpees!)
For a "cool down" we did Tabata Sit-ups.
Mark is still MIA if anyone sees him, let him know there is still a 6:00 AM class.
Tuesday, May 6, 2008
May 6, 2008
Today's WOD:
Warm-up of 5 x 3 Front Squats
Then we did Annie:
50, 40, 30, 20, 10
- Double Unders (There's nothing I like better than hitting myself in the shins and back of the head with a jump rope!)
- Sit-ups
Kurt led the class with 11:59, my time was a disappointing 17:34. My PR for this is 15:09.
According to the CrossFit website "Multiple single-unders in no way compensate for the exertion required for double-unders."
Good Times!
Warm-up of 5 x 3 Front Squats
Then we did Annie:
50, 40, 30, 20, 10
- Double Unders (There's nothing I like better than hitting myself in the shins and back of the head with a jump rope!)
- Sit-ups
Kurt led the class with 11:59, my time was a disappointing 17:34. My PR for this is 15:09.
According to the CrossFit website "Multiple single-unders in no way compensate for the exertion required for double-unders."
Good Times!
Monday, May 5, 2008
May 5, 2008
Today's WOD:
5 Rounds:
- 15 Kettle Bell Swings (53#/35#)
- 15 DB Thrusters (#35/25#)
- 15 Box Jumps
Kevin had the best time this morning with 16:40, I finished in 17:09.
For a "cool down" there are weighted pull-ups. Sadly, I had to leave early for child care reasons so I missed this portion of class.
Thanks to Greg for starting the WOD a little earlier than usual so that I could get out of there early today.
5 Rounds:
- 15 Kettle Bell Swings (53#/35#)
- 15 DB Thrusters (#35/25#)
- 15 Box Jumps
Kevin had the best time this morning with 16:40, I finished in 17:09.
For a "cool down" there are weighted pull-ups. Sadly, I had to leave early for child care reasons so I missed this portion of class.
Thanks to Greg for starting the WOD a little earlier than usual so that I could get out of there early today.
Sunday, May 4, 2008
Saturday, May 3, 2008
May 3, 2008
Today's WOD as reported by Kurt (no guarantees on accuracy):
Teams of 3
- Warm-up Total Team Burpees in 5 minutes
5 Rounds (Total Team Reps)
3 Stations 1 minute at each station switching after a minute to a new station.
1 minute rest between rounds.
- Wall Ball
- Sit-ups
- Push-ups
Team of Bill, Suzie & Kurt 1154 reps.
"Cool Down"
Tabata Mule Kicks 4 rounds (shortened due to mutiny)
Teams of 3
- Warm-up Total Team Burpees in 5 minutes
5 Rounds (Total Team Reps)
3 Stations 1 minute at each station switching after a minute to a new station.
1 minute rest between rounds.
- Wall Ball
- Sit-ups
- Push-ups
Team of Bill, Suzie & Kurt 1154 reps.
"Cool Down"
Tabata Mule Kicks 4 rounds (shortened due to mutiny)
Friday, May 2, 2008
May 2, 2008
Today we welcomed Danny V. back from his kettle bell certification class in Florida. Hopefully, he'll be passing on some of his new found knowledge soon.
Today's WOD:
6 Rounds:
- 10 Dips
- 15 Wall Balls
- 20 Broad Jumps
My time was 15:58
For a "cool down" we did Static Hangs. Jane killed the whole class with a time of 2:32, great job.
Then for a second "cool down" we did Tabata Sit-ups.
Good Times!
Today's WOD:
6 Rounds:
- 10 Dips
- 15 Wall Balls
- 20 Broad Jumps
My time was 15:58
For a "cool down" we did Static Hangs. Jane killed the whole class with a time of 2:32, great job.
Then for a second "cool down" we did Tabata Sit-ups.
Good Times!
Thursday, May 1, 2008
May 1, 2008
Today's WOD is Nancy:
5 Rounds
- 400M Run
- Overhead Squats (95#/65#)
My time was 20:39
Skill of the Day: Push-ups
Here's a link to something that might help with Handstand Push-ups. I haven't tried this yet but the next time we have open gym, I think I'll give it a try.
5 Rounds
- 400M Run
- Overhead Squats (95#/65#)
My time was 20:39
Skill of the Day: Push-ups
Here's a link to something that might help with Handstand Push-ups. I haven't tried this yet but the next time we have open gym, I think I'll give it a try.
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