Tuesday 100601

yeah, burpees!

challenge
400m run (as fast as you can)

WOD

deadlift
1-1-1-1-1-1-1

post run times, loads and notes to comments

Monday 100531

Happy Memorial Day!
reminder: 9 am class only today

WOD

30 box jumps 24/30
30 one arm db snatches-alternating arms 30/45
30 pull ups
400 m run
30 deadlifts 185/135

Post notes and times to comments

Saturday 100529

WOD 1 NW Regional Quals

WOD

100 pull-ups
100 push-ups
100 sit-ups
100 squats
1 mile run
to be completed with a partner (as a team) for time.
both athletes may work at the same time, however each must run 1 mile.
time stops when both athletes are in from the mile run.

Friday 100528

WOD

3 rounds for time
10 front squats  155/115
50 double unders

post notes and times to comments

Thursday 100527

WOD
Hang Squat Snatch
1-1-1-1-1-1-1

post notes and loads to comments

Wednesday 100526

just seconds before matt was told he was now doing burpees. :)

challenge
amrap clapping push ups in 60 sec

WOD
for time
50 toes to bar
break them up as you need but every time drop
from the bar you must complete 10 box jumps before
continuing.  24/20


post time, jumps, and notes to comments

Tuesday 100525

At the bottom of the thruster, hips are below the knee,

lumbar arch is maintained, and weight is in the heels.

skill work:
kettle bell snatch

WOD
10 parking lot sprints
for times

(catch: for each second you're slower than your fastest sprint, you will be penalized 5 burpees!)

post times, burpees, and notes to comments

Monday 100524

WOD

"Fran"

21-15-9

thrusters  95/65
pull ups

post notes and times to comments

Saturday 100522

WOD

as a team complete an "unknown number" of :
front squats
deadlift
burpees
pull ups

after all reps of the movements listed above are complete,
run 1600m as a team.  time stops at the completion of the run.

weights and number of reps will be decided after i see who and how many show up.

post notes and times to comments

Friday 100521

warm-up area in the arena at regionals

WOD

AMRAP 30 min

10 pull up

20 push up

30 squat

run 400 m

post notes and rounds to comments

Thursday 100520

807 pics and these are the only ones of us!

About 500 feet from the finish of the 5 mile run.

WOD

30 box jumps
15 hspu
20 box jumps
10 hspu
10 box jumps
5 hspu
for time

post times and notes to comments

Wednesday 100519

skill work

Hand Stands and HSPU

WOD

4 rounds for time of:
15 bodyweight deadlifts
20 KB swings  1.5/1 pood
run 200 meters

post times and notes to comments

Tuesday 100518

"The hill" that was the 5mi. run on Sunday morning

Challenge:
unbroken pull ups

WOD

back squat
3-3-3-3-3

post pull ups and loads to comments

Monday 100517

I'm guessing by now all of you have looked on your own, but if not the sectional results can be found on the games site under the North West Regional Qualifer.  Our friend and mentor Chris Speal (CrossFit park city)finished 1st over all with Eric O'Connor (also from crossfit park city) finishing 3rd.  Sam pulled out a 34th place (actually tied for 33rd) finish and I came in 29th.  What a great weekend!  Next year we need to have a showing of numbers at this event.  You all would've had so much fun and been in awe of the performances taking place here.

WOD

3 rounds for time:
amrap sit ups in 60 sec
rest 60 sec
amrap push up in 60 sec
rest 60 sec
amrap walking lunge in 60 sec
rest 60 sec

post reps and notes to comments

yes we got free t-shirts this time :)

Sunday 100516

Rest day

I know that this picture is blurry, but it was really cool to see the arena floor come to life on the 3-2-1 GO!
This was the affiliate team WOD #2

Saturday 100516

So, we went to the site to check-in today.  And what do we see, but climbing ropes hanging from above.  We realized that there was no mention anywhere in the wod anouncements of rope climbs so my best guess is that we will be climbing ropes on sunday at some point.  :) For you who will be looking for our results, I am in the 3rd heat, and Sam is in the 4th.

WOD

3 rounds
run 1k
rest 7 minutes

post each time and notes to comments

Friday 100514

WOD

21-15-9
rep rounds of:
push ups
squat jumps

for squat jumps, do a full squat (ass to grass) and jump out of it as high as you can.

post times and notes to comments

Thursday 100513

A glimpse of the apollon axel bars we will be deadlifting saturday.  2" diameter.

WOD

Burpee Ladder
with a continously running clock, do 1 burpee the first min.  2 the second, 3 the third, etc. untill you reach 20 minutes or can no longer complete the number of burpees within that min. 

post minutes completed and notes to comments
(and I expect to see some comments)

Wednesday 100512

Reminder: tomorrow is the last day before we travel to Puyallup, WA from thurs 5/13-mon 5/17 for the northwest regional qualifer of the CrossFit games.  there is a link to the games site right down there where you can follow our progress throught the weekend.  normal class times will resume on tuesday 5/18.

WOD

B) AMRAP wall balls in 60 sec, 20#/14#
Rest 30 sec
AMRAP knee to elbows in 60 sec
Rest 30 sec
AMRAP wall balls in 60 sec, 20#/14#
Rest 30 sec
AMRAP pull ups in 60 sec
Rest 30 sec
AMRAP wall balls in 60 sec, 20#/14#
Rest 30 sec
AMRAP ring dips in 60 sec
Rest 30 sec
AMRAP wall balls in 60 sec, 20#/14#

post reps and notes to comments

Tuesday 100511

WOD

shoulder press
1-1-1-1-1

push press
3-3-3-3-3

post loads and notes to comments

Monday 100510

WOD

"Helen"

3 rounds for time of:
400m run
21 swings  53/35
12 pull ups

post times and notes to comments

Sunday 100509

It is your mother who brings you to see the light of this world. It is she who looks after the helpless you and serves you with all her heart and does everything to make your life comfortable. Just for a day, at least, we shall stop taking our mothers for granted.

Mother's Day is one occasion that gives you the opportunity to do something for your mother. And if you start wondering about the reasons you need to treat your mother, you would end up with nothing less than a zillion reasons. Let's just remember the most important reasons for which we need to be grateful to our mom and that would be enough to arrange a lavish treat for her on the special occasion of Mother's Day.

• Since your childhood you have watched your mom washing and ironing your clothes, keeping your school uniform sparkling and spotless, and your jumpers without a single crease.

• You have been lucky enough to be picked and dropped to and from your school every single day right form your first day at school.

• Whenever you had a fight and for the slightest reason or if you needed a reason to cry on someone's shoulders, your mom was the one giving you the comfort and patiently listening to all your heartburns and grumbling.

• Just remember the innumerable times you wanted a fresh new set of designer clothes and your mother dug out her pocket money to fulfill your wish.

• The food world in which you gorged ever since you were a child and grew up on, was cooked day in and day out by your beloved mother. Just think of the hundreds of incredible dishes she prepared for you, the tasty lunchboxes she fixed for you, the cakes she baked, the snacks, the cups of tea and delicious suppers. It surely makes your mouth water even now.

• Your mother is always there for you through every thick-and-thin of your life. She is the person you can depend upon to stand by you anytime you need her.

• Remember all those difficult undecided moments of life and you needed someone who could make you see reason and pour some worldly-wise advice in your ears. It was surely your mother who lent you patient ears and then pulled you out of the mess in your life.

• Think about the tons of love she professes for you everyday through all her acts, big and small. It can't even be measured. It can only be felt.

What your mother does for you is absolutely beyond assessment but when the enormity of her love and sacrifice is felt you realize that surely your mom deserves a special treat this Mother's Day. It would only be a small way to show your gratefulness to her.

post thoughts to comments

Saturday 100508

WOD

With a partner complete
100 box jumps
100 jumping pull ups
100 kb swings
100 walking lunges
100 knees to elbows
100 push press. 45#
100 back extension
100 wall ball shots
100 burpees
100 double unders
For time

Post times and notes to comments

Friday 100507

WOD

3 rounds for time:
20 wallballs
100' walking lunge
150 rope jumps
100' walking lunge

post times and notes to comments

Thursday 100506

sit up challenge
4 sets of
amrap 1 min
rest 1 min

WOD
10 squats
25 dips
20 squats
20 dips
30 squats
15 dips
40 squats
10 dips
50 squats
05 dips
for time:

post total sit ups, times, and notes to comments

Wednesday 100505

WOD

Split Jerk
3-3-3-3-3
+
50 burpees for time

post loads, times, and notes to comments

Tuesday 100504

Emily, enjoying some broad jumps!

Skill work:
overhead squat

WOD

"Cindy"
AMRAP 20 min
5 pull up
10 push up
15 squats

post notes and rounds to comments

Monday 100503

WOD

deadlift
1-1-1-1-1-1-1

each rep should be > 85% of your 1RM

post loads and notes to comments