Make every rep count
March 10th, 2010
Happy berfday Chuck Norris! And one of my favorite Chuck Norris facts:
Chuck Norris likes to knit sweaters, and by knit I mean kick and by sweaters I mean babies.
Fran figured out step one and she got her first pullup!
Amanda got through the entire WOD with RX’d pullups, needless to say shes not going to be able to wash her own hair for a week.
STRENGTH/SKILL WOD
5×3 Deadlifts
WOD
OH Lunges (95/65)
KB Swings (55/35)
Pullups
30-20-10
NAME / TIME / OH LUNGE WEIGHT / KB SWING WEIGHT / MODS (RX’d = RX’d PULLUPS, RR = RING ROWS)
| Belinda | 13:43 | 10/26 | Veronica | 16:47 | 35/35 | Sara | 16:48 | 65/35 RX’d | ||
| Susan | 15:50 | 15/26 | Mindy | 15:40 | 35/35 | Tony L. | 15:38 | 65/35 RX’d | ||
| Katie K. | 14:40 | 15/26 | Cynthia | 12:09 | 35/35 | Stephen | 21:17 | 65/55 RX’d | ||
| Bob | 14:42 | 15/35 RR | Amanda | 27:50 | 35/35 RX’d | Mike P. | 17:47 | 65/55 RX’d | ||
| Lori | 14:21 | 20/26 | Kurt | 19:26 | 35/55 RX’d | Paul | 18:17 | 75/35 RX’d | ||
| Nancy B. | 22:04 | 25/26 | Lee | 19:24 | 45/35 | Howard B. | 18:35 | 75/55 | ||
| Sonya | 13:44 | 25/26 | Avi | 15:48 | 45/35 | Danny W. | 19:24 | 75/55 RX’d | ||
| Tony K. | 17:04 | 25/35 | Mike La. | 15:08 | 45/35 | Jeremy | 14:16 | 75/55 RX’d | ||
| Erika | 16:49 | 25/35 | Mitch | 14:53 | 45/35 | Peyton | 17:19 | 85/55 RX’d | ||
| Beth | 13:43 | 25/35 | Chris | 14:05 | 45/35 | Robert S. | 14:27 | 95/55 RR | ||
| Karen | 14:28 | 35/20 RR | Alissa | 13:18 | 45/35 | Melvin | 24:12 | 95/55 RX’d | ||
| Cindy | 16:38 | 35/26 | Scott R. | 22:12 | 45/35 RX’d | Francis | 21:20 | 95/55 RX’d | ||
| Marci | 16:31 | 35/26 | Clint | 20:24 | 45/35 RX’d | Jason | 21:02 | 95/55 RX’d | ||
| Robin | 16:18 | 35/26 | Freddy | 21:41 | 45/55 | Nic | 16:48 | 95/55 RX’d | ||
| Abby | 15:09 | 35/26 | Jack | 20:27 | 45/55 | David Ku. | 14:04 | 95/55 RX’d | ||
| Cammy | 12:19 | 35/26 | Colin | 19:27 | 45/55 | Brian | 14:03 | 95/55 RX’d | ||
| Steph T. | 11:46 | 35/26 | Jimmy | 16:23 | 45/55 RX’d | Charles | 13:13 | 95/55 RX’d | ||
| Fran | 20:25 | 35/35 | Elisha | 15:04 | 50/35 RX’d | Steven | 12:29 | 95/55 RX’d | ||
| Trupti | 19:41 | 35/35 | Travis | 20:19 | 55/55 RX’d | David U. | 10:46 | 95/55 RX’d | ||
| Robert D. | 18:57 | 35/35 | Rex | 16:15 | 65/35 | Yogi | 9:44 | 95/55 RX’d | ||
| Mike Le. | 18:01 | 35/35 | Howard M. | 14:36 | 65/35 | Bowie | 9:42 | 95/55 RX’d | ||
| Mike V. | 17:36 | 35/35 | Carla | 22:26 | 65/35 RX’d | Anthony | 7:52 | 95/55 RX’d |
Filed under: Daily WOD | 1 Comment »
Do you see how exciting this stuff is?
March 9th, 2010
Mike La., a detective with the Bellaire Police Department, went up 40lbs on his cleans and still finished almost one minute faster than last time, jumping him into the elusive ‘third column’
Jacque not only got her first pullup, she got her 2nd, 3rd, 4th, 5th, 6th and probably more
Michele took on the female RX’d power cleans today, a weight beyond her own body weight and fought hard to finish never giving up
STRENGTH/SKILL
5×3 Back Squats
WOD
50 Double Unders (200 Singles)
30 Power Cleans (155/105)
50 Double Unders (200 Singles)
For Time
COMPARE TO NOVEMBER 20th 2009
There is even more names with DU next to them
| Shari | 11:22 | 45 | Ashlee | 12:09 | 85 DU | Mike La. | 9:45 | 115 | ||
| Kirstin | 9:31 | 45 | Elisabeth | 6:18 | 85 DU | Tom Vo | 10:30 | 115 DU | ||
| Robin | 12:24 | 55 | Elisha | 10:46 | 90 | Ben | 13:14 | 135 | ||
| Lori | 9:21 | 65 | Danny W. | 7:59 | 95 | Erick | 9:20 | 135 | ||
| Bob | 9:20 | 65 | David Ke. | 6:53 | 95 | Jesse | 14:27 | 155 | ||
| Katie K. | 8:00 | 65 | Melanie | 8:24 | 95 DU | Jordan | 13:47 | 155 | ||
| Becky | 10:30 | 65 DU | Emilio | 10:21 | 105 | David T. | 13:14 | 155 | ||
| Mindy | 11:30 | 70 | Mark | 7:16 | 105 | Justin | 8:33 | 155 | ||
| Amanda | 10:48 | 75 | Michele | 19:15 | 105 DU | Melvin | 13:16 | 155 DU | ||
| Erika | 15:02 | 80 | Susie | 13:50 | 105 DU | Bowie | 10:46 | 155 DU | ||
| Amy | 6:57 | 85 row | Amber | 10:12 | 105 DU | Greg S. | 8:41 | 155 DU | ||
| Will | 19:46 | 85 | Jarrod | 14:05 | 115 | Marc | 7:58 | 155 DU | ||
| Larry | 12:22 | 85 | Lee | 12:20 | 115 | David U. | 5:13 | 155 DU | ||
| Jacque | 13:52 | 85 DU | Carlos | 10:55 | 115 | Yogi | 4:32 | 155 DU | ||
Filed under: Daily WOD | 13 Comments »
Every Minute on the Minute
March 8th, 2010
STRENGTH/SKILL WOD
5×3 OH Squats
WOD
100 Box Jumps
100 Pushups
Perform 3 burpees every minute on the minute until all reps are completed.
Record if you did pushups as RX’d in comments.
COMPARE TO NOVEMBER 24th 2009
| Amy | 11:51 | 35# KB mod | Elisabeth | 16:50 | 20 | Lee | 17:41 | 24 | ||
| David T. | 10:25 | 40# WV mod | Leila | 16:44 | 20 | Travis | 16:58 | 24 | ||
| Susan | 26:20 | ALT mod | Steph T. | 16:43 | 20 | Mike La. | 15:59 | 24 | ||
| Nancy C. | 21:59 | ALT mod | Mindy | 16:42 | 20 | Rex | 15:59 | 24 | ||
| Jean | 19:59 | ALT | Allison G. | 16:41 | 20 | Mike P. | 15:40 | 24 | ||
| Robin | 18:57 | ALT | Chris | 16:32 | 20 | Jason | 14:59 | 24 | ||
| Liz | 18:31 | ALT | Cynthia | 15:59 | 20 | Harry | 14:53 | 24 | ||
| Nancy B. | 16:56 | ALT | Becky | 15:51 | 20 | Peyton | 14:44 | 24 | ||
| John T. | 21:45 | 20 mod | Cammy | 15:49 | 20 | Jesse | 14:31 | 24 | ||
| Tom H. | 18:44 | 20 mod | Mitch | 14:51 | 20 | Francis | 13:50 | 24 | ||
| Scott R. | 12:26 | 20 mod | Melanie | 14:47 | 20 | Robert S. | 13:41 | 24 | ||
| Lori | 25:59 | 20 | Karen | 14:46 | 20 | Paul | 13:27 | 24 | ||
| Robert D. | 21:59 | 20 | Veronica | 14:45 | 20 | Jimmy | 12:59 | 24 | ||
| Allison F. | 20:53 | 20 | Beth | 14:43 | 20 | Justin G. | 11:44 | 24 | ||
| Jacque | 19:59 | 20 | Michele | 14:35 | 20 | Brian | 11:41 | 24 | ||
| Belinda | 18:46 | 20 | Elisha | 12:55 | 20 | Steven | 11:39 | 24 | ||
| Sara | 18:20 | 20 | Tony L. | 11:55 | 20 | David K. | 11:30 | 24 | ||
| Colin | 17:59 | 20 | Howard M. | 13:30 | 24 mod | Nic | 11:22 | 24 | ||
| Carla | 17:36 | 20 | Wade | 25:25 | 24 | Yogi | 9:54 | 24 | ||
| Marci | 17:29 | 20 | Freddy | 21:44 | 24 | David U. | 9:53 | 24 | ||
| Rauli | 16:59 | 20 | Howard B. | 20:59 | 24 | Bowie | 9:42 | 24 | ||
| Fran | 16:53 | 20 | Stephen | 20:51 | 24 | Charles | 8:59 | 24 | ||
| Alissa | 16:51 | 20 | Kurt | 20:48 | 24 | Anthony | 8:39 | 24 | ||
| Avi | 17:52 | 24 |
Filed under: Daily WOD | 6 Comments »
A storm is about to decend on Austin
March 7th, 2010
CrossFit Games Sectionals
Friday, March 12, 2010 – There will be no 5pm class. The last class of the day will be at 12pm.
SUNDAY COACHING
Whether push-pressing or jerking, the dip and drive should keep the torso perpendicular to the ground. The explosive potential of the perpendicular torso is a recurring theme and crucial to big cleans, snatches, jerks, push-press, vertical leap, and throw for height. Jump! None of these movements is the result of a hip thrust. Developing the push-press, then the push-jerk, and finally hang cleans and snatches without the chest coming forward at all provides essential training and practice for developing maximal explosive power. From CrossFit.com FEB 4, 2006.
Filed under: Daily WOD | 1 Comment »
Family Saturday!
March 6th, 2010
Wyatt you’re doing it wrong…
Its a well known fact that you will run faster with your tongue out while being chased by a girl
FAMILY WOD
15 Burpees
—–
Jumping Squats 30-25-20-15-10-5
Situps 5-10-15-20-25-30
—–
15 Burpees
For Time
| Izzy | 5:24 mod | Amanda | 9:58 | |
| Mike Le. | 12:54 | Alissa | 9:52 | |
| Emilio | 12:09 | Holden | 9:50 | |
| Lee | 12:04 | Melvin | 9:43 | |
| Lauren | 11:48 | Julie | 9:41 | |
| Greg S. | 11:18 | Veronica | 9:12 | |
| Freddy | 11:04 | Kristy | 9:04 | |
| Jarrod | 10:58 | Stuart | 8:48 | |
| A.J. | 10:54 | Amy | 7:10 |
RX’d WOD ‘SPEALER SPECIAL’
7 Burpee Box Jumps (24)
12 OH Squats (75/55)
5 Rounds
| Lee | 12:06/35# |
| Carla | 10:24/55# |
| Nic | 9:38/75# |
| Greg K. | 7:50/75# |
Filed under: Daily WOD | 2 Comments »