Leg Juice
July 29th, 2010
Happy Berfday Meagan! I’m glad we were able to catch you in this entirely un-staged and unplanned photo opportunity…
SKILL/STRENGTH WOD
Deadlifts
To clarify some of the questions that came up today, the standard wall ball height for men and women is 10ft. The 8ft mark is a good starting place for most women, but you should strive for the 10ft mark. If that means you have to scale the weight back, so be it. Clarify what your intentions/goals are for the workout for yourself: 10ft mark? 8ft mark? Above the line? Touch the line? If it doesn’t meet that standard don’t count it. Make it cut and dry, challenge yourself and hold yourself accountable.
WOD
30 Wall balls
30 Box Jumps
3 Rounds
COMPARE TO July 23rd 2009
| Lori | DNF | 8/20 | Leann | 11:55 | 14/24 | |
| Kathryn | 10:51 | 8/ALT | Martin | 11:43 | 16/20 | |
| Silvia | 14:25 | 8/12 | Frank | 14:34 | 16/20 | |
| Ashley S. | 12:13 | 10/ALT | Alissa | 11:22 | 16/20 | |
| Jean | 12:38 | 10/12 | Patrick | 9:58 | 16/20 | |
| Liz L. | 14:44 | 10/20 | Michelle | 10:53 | 16/24 | |
| Nicole | 11:35 | 10/20 | Bryan | 10:37 | 16/24 | |
| Sheri | 9:07 | 10/20 | Bob | 11:35 | 20/20 | |
| Christin | 8:45 | 14/mod | Joe B. | 15:47 | 20/24 | |
| Mireille | 12:20 | 14/ALT | Jarrod | 15:14 | 20/24 | |
| Ryan | 13:21 | 14/20 | Jordan Fau. | 15:09 | 20/24 | |
| Brit | 12:31 | 14/20 | Clint | 14:11 | 20/24 | |
| Cassie | 12:31 | 14/20 | Jesse | 13:08 | 20/24 | |
| Kirstin | 12:12 | 14/20 | Sam | 12:59 | 20/24 | |
| Amanda | 12:09 | 14/20 | Melvin | 12:51 | 20/24 | |
| Becky | 11:53 | 14/20 | Mike La. | 11:20 | 20/24 | |
| Jacob | 11:33 | 14/20 | Tim L. | 10:46 | 20/24 | |
| Mindy | 11:29 | 14/20 | Emilio | 10:42 | 20/24 | |
| Anthony C. | 11:25 | 14/20 | Mike K. | 10:25 | 20/24 | |
| Corinne | 11:22 | 14/20 | Yogi | 9:51 | 20/24 | |
| Randi | 11:05 | 14/20 | Erick | 9:34 | 20/24 | |
| Steph | 10:45 | 14/20 | Jimmy | 9:14 | 20/24 | |
| Elisha | 10:35 | 14/20 | Bart | 8:37 | 20/24 | |
| Meagan | 9:27 | 14/20 | David Ku. | 7:04 | 20/24 | |
| Amy | 12:04 | 14/24 |
Filed under: Daily WOD | 2 Comments »
The baseline and some intensity
July 28th, 2010
The Baseline WOD
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
For Time
This workout was designed by John Burch of CrossFit LA and also serves as our intro WOD for new members.
| Lori | 7:15 mod | Chris L. | 5:41 | Mark | 5:40 RX | ||
| Nancy B. | 8:06 | Beth | 5:37 | Robert S. | 5:36 RX | ||
| Caitlin | 7:47 | Cynthia | 5:37 | Amy | 5:30 RX | ||
| Alisson F. | 7:36 | Owen | 5:31 | Elisha | 5:23 RX | ||
| Megan S. | 7:33 | Liz J. | 5:30 | Kelsie | 5:20 RX | ||
| Sandy | 7:10 | Ashley N. | 5:28 | Ryan Sc. | 5:10 RX | ||
| Valerie | 7:00 | Mindy | 5:27 | Laura S. | 4:48 RX | ||
| Belinda | 6:49 | Veronica | 5:11 | Melvin | 4:44 RX | ||
| Randi | 6:33 | Karen | 5:04 | Michael A. | 4:40 RX | ||
| Mireille | 6:28 | Jimmy | 4:50 | Tim L. | 4:37 RX | ||
| Lee | 6:27 | Howard B. | 4:46 | David Ke. | 4:35 RX | ||
| Marci | 6:26 | Amanda | 7:44 RX | Carlos | 4:33 RX | ||
| Priya | 6:15 | Robert D. | 7:03 RX | Christian | 4:32 RX | ||
| Kirstin | 6:14 | Joaquin | 6:59 RX | Meagan | 4:25 RX | ||
| Tabitha | 6:12 | Diana | 6:55 RX | Mike K. | 4:22 RX | ||
| Becky | 6:11 | Katie R. | 6:50 RX | Jason W. | 4:22 RX | ||
| Jacque | 6:11 | Brit | 6:42 RX | Mac | 4:18 RX | ||
| Kelly | 6:09 | Ben | 6:21 RX | Robert R. | 4:08 RX | ||
| Sonya | 6:05 | Andrew | 6:04 RX | Steven | 4:04 RX | ||
| Janelle | 6:00 | Caley | 5:59 RX | David Ku. | 4:01 RX | ||
| Alissa | 5:55 | Elisabeth | 5:57 RX | David U. | 4:00 RX | ||
| Megan | 5:49 | Colin | 5:55 RX | Tim F. | 4:00 RX | ||
| Erika | 5:47 | Travis | 5:51 RX | Yogi | 3:57 RX | ||
| Bob | 5:41 | Sam | 5:50 RX | Anthony | 3:37 RX | ||
| Wade | 5:50 RX |
WOD #2
10 Squat Cleans
5 Burpees
3 Rounds
COMPARE TO July 21st 2009
| Nancy B. | 7:13 | 35# | Liz J. | 5:52 | 55# | Owen | 6:15 | 85# | ||
| Belinda | 6:38 | 35# | Erika | 5:33 | 55# | Ben | 6:02 | 85# | ||
| Megan | 6:21 | 35# | Sam | 5:32 | 55# | Michael A. | 5:34 | 85# | ||
| Priya | 6:15 | 35# | Becky | 5:21 | 55# | Carlos | 5:17 | 85# | ||
| Lori | 5:26 | 35# | Cynthia | 5:13 | 55# | Chrise | 4:55 | 85# | ||
| Alisson F. | 5:18 | 35# | Kelsie | 4:57 | 55# | Travis | 8:30 | 95# | ||
| Ashley N. | 4:57 | 35# | Randi | 4:54 | 55# | Meagan | 7:53 | 95# | ||
| Sandy | 4:53 | 35# | Mireille | 4:34 | 55# PC | Tim L. | 5:03 | 95# | ||
| Mindy | 4:10 | 35# | Amanda | 6:42 | 60# | Laura S. | 4:52 | 95# | ||
| Caley | 3:08 | 35# | Joaquin | 9:18 | 65# | Colin | 6:26 | 105# | ||
| Karen | 5:17 | 40# | Wade | 8:22 | 65# | Robert S. | 6:19 | 105# | ||
| Megan S. | 7:05 | 45# | Mark | 6:26 | 65# | Melvin | 9:06 | 115# | ||
| Kelly | 6:39 | 45# | Alissa | 5:46 | 65# | Ryan Sc. | 8:04 | 115# | ||
| Jacque | 6:14 | 45# | Diana | 5:39 | 65# | Christian | 6:54 | 135# | ||
| Veronica | 5:59 | 45# | Amy | 5:26 | 65# | Robert R. | 6:52 | 135# | ||
| Brit | 5:49 | 45# | Lee | 5:15 | 65# | Mike K. | 6:49 | 135# | ||
| Kirstin | 5:28 | 45# | Sonya | 4:53 | 65# | Jason W. | 6:26 | 135# | ||
| Janelle | 4:24 | 45# | Elisha | 4:39 | 65# | Mac | 6:22 | 135# | ||
| Katie R. | 4:06 | 45# | Howard B. | 4:39 | 65# | Tim F. | 6:09 | 135# | ||
| David Ke. | 3:33 | 45# | Jimmy | 3:35 | 65# | Steven | 5:41 | 135# | ||
| Marci | 6:35 | 55# | Elisabeth | 6:32 | 75# | David U. | 4:15 | 135# | ||
| Valerie | 6:34 | 55# | Bob | 6:48 | 85# | Anthony | 4:06 | 135# | ||
| Beth | 6:17 | 55# | Andrew | 6:26 | 85# | David Ku. | 7:50 | 155# | ||
| Tabitha | 6:17 | 55# | Yogi | 6:51 | 155# |
Filed under: Daily WOD | 6 Comments »
Red vs. Blue
July 27th, 2010
Justin G. vs Robert R., headband vs headband, who will win the battle of pullups?
WARMUP
Buddy team slam ball challenge
| F/F | M/M | SOLO | |||||
| Caitlin/ Christin | 83 | Bart/ Bryan | 95 | Lori | 42 | ||
| Megan D./ Nicole | 96 | Jarrod/ Jordan Fau. | 99 | Mike La. | 45 | ||
| Alissa/ Mindy | 104 | Martin/ Jeff W. | 102 | Elisha | 47 | ||
| Amy/ Kathryn | 107 | Tim L./ Jesse | 102 | Leila | 47 | ||
| Jacque/ Nancy B. | 108 | Clint/ Danny S. | 106 | Cammy | 49 | ||
| Carrie/ Melanie | 109 | Mark H./ Robert Sal. | 110 | Larry | 51 | ||
| Michele/ Elisabeth | 110 | Steven T./ Justin G. | 112 | Susie | 54 | ||
| Priya/ Trupti | 111 | Melvin/ Lee | 114 | Patrick | 55 | ||
| Liz L./ Mireille | 113 | Chris L./ Frank | 117 | Yogi | 57 | ||
| Leann/ Megan S. | 114 | Robert R./ Greg S. | 120 | ||||
| David U./ Brian W. | 132 | ||||||
| M/F | |||||||
| Amanda/ Ryan Sc. | 116 | ||||||
STRENGTH/SKILL WOD
Back Squat
WOD
30/100 Double Unders/ Singles
15 KB Swings
15 Pullups
15 Pushups
5 Rounds
COMPARE TO July 20, 2009
| Kathy | 3+ Pullups | 26 | Amy | 24:51:00 | DU-RX-35 | |
| Mireille | 4 + Rds 9 pushup | 26 | Michele | 24:42:00 | DU-RX-35 | |
| Megan S. | 4+ Singles | 26 | Susie | 21:02 | DU-RX-35 | |
| Nancy | 4+23 Jumps | 26 | Melanie | 20:21 | DU-RX-35 | |
| Caitlin | 24:52:00 | 26 | Elisabeth | 20:16 | DU-RX-35 | |
| Pryia | 24:26:00 | 26 | Frank | 4+50 Singles | RR-55 | |
| Trupti | 23:38 | 26 | Jordan Fau | 4+5 Pullups | 55 | |
| Liz L. | 22:49 | 26 | Mike La. | 24:03:00 | 55 | |
| Lori | 20:32 | 26 | Chris L. | 21:52 | 55 | |
| Nicole | 19:51 | 26 | Melvin | 4+pull | RX-55 | |
| Megan D. | 19:11 | 26 | Jesse | 4+5KB | RX-55 | |
| Cammy | 18:54 | 26 | Ryan Sc. | 23:51 | RX-55 | |
| Leila | 18:24 | 26 | Robert Sal. | 23:23 | RX-55 | |
| Leann | 24:59:00 | DU-RX-26 | Mark H. | 23:20 | RX-55 | |
| Patrick | 16:56 | mod 35 | Danny S. | 24:07:00 | RX-55 | |
| Larry | 4+4K13 | 35 | Jarrod | 18:47 | RX-55 | |
| Carrie | 4+ Pullups | 35 | Clint | 4+ Pullups | DU-RX-55 | |
| Jacque | 4 +Rds + 5Pullups | 35 | Tim L. | 23:56 | DU-RX-55 | |
| Jeff W. | 3 Rds SA Jump | 35 | Robert R. | 23:49 | DU-RX-55 | |
| Martin | 24:00:00 | 35 | Bart | 17:05 | DU-RX-55 | |
| Bryan | 23:34 | 35 | Justin G. | 16:18 | DU-RX-55 | |
| Lee | 23:18 | 35 | Steven T. | 16:05 | DU-RX-55 | |
| Mindy | 23:08 | 35 | Yogi | 16:02 | DU-RX-55 | |
| Christin | 22:43 | 35 | Cory S. | 14:01 | DU-RX-55 | |
| Alissa | 4+13 Pullups | DU-35 | David U. | 13:43 | DU-RX-55 | |
| Amanda | 26:00:00 | RX-35 | Brian W. | 11:36 | DU-RX-55 | |
| Elisha | 21:43 | RX-35 |
Filed under: Daily WOD | 2 Comments »
Look out for who?
July 26th, 2010
Ashley N. is back! The original Ashley is back to reclaim her spot.
STRENGTH/SKILL WOD
Snatch
‘FRAN’
Thrusters
Pullups
21-15-9
COMPARE TO May 21st, 2010
RX’d = RX’d PULLUPS
| Laura D. | 10:35 | 20 | Carrie | 9:35 | 55 | Steven V. | 9:46 | 75 | ||
| Belinda | 7:55 | 25 | Steph | 9:23 | 55 | Mike V. | 7:10 | 75 | ||
| Nancy B. | 8:52 | 30 | Cynthia | 9:18 | 55 | Travis | 9:13 | RX 75 | ||
| Karen | 7:10 | 35 | Valerie | 9:13 | 55 | Michael A. | 7:58 | RX-75 | ||
| Sonya | 8:35 | mod 40 | Christin | 8:22 | 55 | John C. | 10:00 | 85 | ||
| Erika | 8:16 | 40 | Kelsie | 6:25 | RX 55 | Ben | 9:04 | 85 | ||
| Liz J. | 6:34 | 40 | Leann | 11:27 | RX 60 | David Ke. | 8:19 | RX 85 | ||
| Megan S. | 12:18 | 45 | Robert D. | 16:00 | RX 65 | Erick | 7:12 | RX 85 | ||
| Lori | 11:58 | 45 | Caitlin | 10:47 | 65 | Colin | 11:56 | RX-95 | ||
| Fran | 10:35 | 45 | Elisha | 9:58 | RX-65 | Kurt | 11:18 | RX-95 | ||
| Marci | 10:09 | 45 | Les | 9:56 | 65 | Robert Sab. | 9:46 | RX-95 | ||
| Mindy | 9:36 | 45 | Michele | 9:47 | RX-65 | Danny S. | 9:44 | RX-95 | ||
| Anthony C. | 9:13 | 45 | Sam | 9:20 | 65 | Francis | 8:09 | RX 95 | ||
| Kirstin | 9:12 | 45 | Avi | 8:55 | 65 | Rauli | 7:57 | RX-95 | ||
| Ashley N. | 8:37 | RX 45 | Alissa | 8:24 | 65 | Jason W. | 7:54 | RX-95 | ||
| Diana | 8:21 | 45 | Owen | 8:07 | 65 | Mike K. | 6:29 | RX 95 | ||
| Janelle | 7:57 | 45 | Carlos | 7:50 | RX 65 | Justin G. | 6:21 | RX 95 | ||
| Beth | 7:37 | 45 | Meagan | 7:24 | RX-65 | Robert R. | 6:09 | RX 95 | ||
| Caley | 7:23 | 45 | Emilio | 6:30 | RX 65 | Tim F. | 5:41 | RX 95 | ||
| Allison F. | 9:04 | 50 | Melanie | 6:20 | RX-65 | Steven T. | 5:12 | RX 95 | ||
| Randi | 11:34 | 55 | Laura S. | 4:54 | RX-65 | Yogi | 4:38 | RX-95 | ||
| Trupti | 11:27 | RX 55 | Susie | 4:33 | RX 65 | David Ku. | 4:29 | RX 95 | ||
| Katie R. | 11:04 | 55 | Howard B. | 8:46 | 70 | David U. | 3:58 | RX-95 | ||
| Tabitha | 9:57 | 55 | Mikela | 7:16 | 70 | Brian W. | 3:28 | RX-95 | ||
| Lee | 10:48 | 75 |
Filed under: Daily WOD | 6 Comments »
Metro Dash!
July 25th, 2010
September 18th, 2010: Everybody should register and join team P3 CrossFit so we can all destroy the Metro Dash together! Post a comment once you’ve registered. There are about 200 spots in all for this event so make sure and register quickly!
Filed under: Daily WOD | 16 Comments »