Fran Friday
July 31st, 2009
Congrats to Mac for finally breaking the 4min barrier… However, Mac, David U. and Yogi still could of been faster imagine them going after this at the beginning of the week fresh and ready.
WOD
Thrusters
Pullups
21-15-9
RX’d = RX’d weight and pullups / ‘xx#’ = Thruster weight and RX’d Pullups
The updated times… Compare to April 29th. Lots of improvements!
| Carolyn | 9:04 | mod | Lori | 7:45 | 45# | Tony K. | 8:10 | 75# | ||
| Mitch | 7:13 | mod | Steph P. | 7:36 | 45# | Kurt | 7:41 | 75# | ||
| Shari | 5:47 | mod | Mindy | 7:28 | 45# | Danny | 9:13 | 85# | ||
| Sonya | 5:08 | mod | Steph T. | 7:25 | 45# | Harry | 8:09 | 85# | ||
| Holden | 4:54 | PVC | Lauren | 7:09 | 45# | Walt | 11:44 | 95# | ||
| Natalie | 11:55 | 15# mod | Mary c. | 6:09 | 45# | John H. | 8:42 | 95# | ||
| Silvia | 7:25 | 25# | Robin | 1:32 | 45# | Robert S. | 12:19 | RX’d | ||
| Teri | 6:35 | 25# | Ashlee | 10:27 | 55# | Melvin | 11:55 | RX’d | ||
| Mathew | 6:13 | 25# | Veronica | 8:21 | 55# | Tim L. | 11:35 | RX’d | ||
| Belinda | 11:48 | 35# | Haley | 7:49 | 55# | Elisabeth | 10:26 | RX’d | ||
| Fran | 8:27 | 35# | Susie | 9:05 | 55# RX’d | Jaron | 8:39 | RX’d | ||
| Cindy | 6:53 | 35# | Alissa | 8:31 | 60# | Bryan | 7:49 | RX’d | ||
| Leila | 6:19 | 35# | Allison G. | 8:18 | 60# | Melanie | 7:34 | RX’d | ||
| Katie Kr. | 6:08 | 35# | Jonathan | 10:07 | 65# mod | Brett | 7:10 | RX’d | ||
| Beth | 5:58 | 35# | Robert D. | 14:28 | 65# | Nic C. | 6:39 | RX’d | ||
| Caroline | 8:56 | 40# | Les | 9:14 | 65# | Ashley P. | 6:34 | RX’d | ||
| Valerie | 8:15 | 40# | Kristy | 8:07 | 65# | Brian | 5:37 | RX’d | ||
| David L. | 12:40 | 45# | Elisha | 7:28 | 65# | Carlos P. | 5:13 | RX’d | ||
| Jill K. | 10:43 | 45# | Laura S. | 6:56 | 65# | Greg | 4:44 | RX’d | ||
| Amanda | 9:31 | 45# | David T. | 6:51 | 65# RX’d | David U. | 4:19 | RX’d | ||
| Suly | 9:08 | 45# | Nic D. | 8:59 | 75# | Yogi | 4:15 | RX’d | ||
| Karen | 8:16 | 45# | Mike L. | 8:56 | 75# | Mac | 3:57 | RX’d | ||
| Leslie | 8:27 | 75# | ||||||||
Brett helps out his old man, Danny pissed off because he used 85# and Mike L. only used 75#, Natalie destroys Burpee Fran, finally a picture of Les not making a painful face, he actually looks kind of nice and the 5pm class suffering away.
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Last dance for two…
July 30th, 2009
The last picture and WOD for Katie B. and Robert R. before they tie the knot this Saturday. In a month we will repeat this WOD and see how married life is treating them…
WOD
Power Cleans
10-9-8-7-6-5-4-3-2-1
Run to fence and back after every set
| Melvin | 18:19 | 135#mod | Ashley P. | 16:20 | 75# | Chris | 16:08 | 115# | ||
| Allison F. | 14:58 | 45# | Sara M. | 16:13 | 75# | Howard M. | 16:05 | 115# | ||
| Robin | 17:08 | 55# | Whitney | 16:07 | 75# | Erick | 14:44 | 115# | ||
| Jennifer | 16:30 | 55# | Ashley N. | 14:29 | 75# | Tim L. | 13:22 | 115# | ||
| Mindy | 15:41 | 55# | Melanie | 14:26 | 75# | Jesse | 14:04 | 135# | ||
| Sara S. | 15:35 | 55# | Carla | 13:21 | 75# | Nic C. | 13:36 | 135# | ||
| Jacque | 12:56 | 55# | Harry | 16:56 | 95# | Robert R. | 19:04 | 155# | ||
| Cody | 10:51 | 55# | Laura S. | 15:32 | 95# | Chad | 18:35 | 155# | ||
| Amanda | 16:53 | 60# | Bobby | 11:09 | 95# | Steven | 14:14 | 155# | ||
| Katie B. | 14:48 | 65# | Carlos F. | 15:18 | 105# | Greg | 14:04 | 155# | ||
| Vanessa | 14:15 | 65# | Walt | 16:21 | 115# | David U. | 13:39 | 155# | ||
| Allison G. | 13:25 | 65# | David K. | 11:19 | 155# |
By no means am I stating that this first picture is of sound technical form, I’m just extremely happy that I had my camera going at that moment. 2nd pic, Cody it was a pleasure having you join us these past few weeks even if the weights are bigger than you. 3rd pic, Laura S. was the lone female to take on 95#, very impressive. Last few pics, Yogi took a shot at 115# but just couldn’t get that last final inch.
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High bar back squat or low bar back squat?
July 29th, 2009
Strength WOD
5×5 Back Squat
WOD
SDHP
K2E
Lunges
1:00, 0:45, 0:30
Count total reps for score
| Brett | 139 | Erin | 184 | Tony K. | 204 | ||
| Cameron | 139 | Scott C. | 187 | Tim L. | 205 | ||
| Travis | 144 | Les | 188 | David K. | 206 | ||
| Larry | 145 | Beth | 189 | Allison F. | 209 | ||
| Belinda | 151 | Kurt | 190 | Fran | 209 | ||
| Robert D. | 155 | Nic D. | 190 | Alissa | 210 | ||
| Sara | 156 | Trupti | 191 | Elisha | 215 | ||
| Ashlee | 161 | Caroline | 192 | Katie B. | 216 | ||
| Jill K. | 163 | Jaron | 194 | Elisabeth | 217 | ||
| Mitch | 165 | Cindy | 195 | Vanessa | 217 | ||
| Carrie | 170 | Teri | 195 | Haley | 218 | ||
| Ade | 171 | Steven | 196 | Sam | 220 | ||
| Danny | 179 | Taylor | 196 | Cynthia | 226 | ||
| Lori | 180 | Nic C. | 197 | Greg | 238 | ||
| Susie | 182 | Debbie | 198 | Karen | 245 | ||
| Katie Kr. | 183 | Mindy | 198 | Shari | 256 | ||
| Tony L. | 183 | Valerie | 198 | Howard B. | 273 | ||
| Mike L. | 203 |
D.T.
12 Deadlifts
9 Hang Cleans
6 Jerks
5 Rounds
| Veronica | 12:37 | 55# |
| David T. | 18:58 | 115# |
| Brian | 15:34 | 115# |
| Carlos P. | 10:09 | 115# |
| Mac | 14:32 | 135# |
| Clay | 13:21 | 135# |
| Yogi | 16:56 | 155# |
| Scott M. | 12:45 | 155# |
| Ben | 9:21 | 155# |
Filed under: Daily WOD | 5 Comments »
Double Unders
July 28th, 2009
Some of us have been together for well over a year now… and baring any physical and health issues out there, I respectfully ask why you still can’t do double unders or pullups or OH squats or box jumps or knees to elbows? (There are too many to name) If these movements are difficult for you and you only work on them when they show up in the WOD’s you will never get better at them. The more you attack your weakness the better an athlete you will become. Don’t hide from your short comings, eliminate them.
WOD (solo)
Row 250m
25 Double Unders (75 singles)
6 Rounds for time
| Mindy | 16:04 |
| Danny | 14:54 |
| Laura S. | 14:12 |
| Elisha | 13:38 |
| Leila | 13:35 |
| Amy | 13:23 |
| Allison | 13:22 |
| Tim F. | 12:52 |
| David T. | 11:16 |
| Jesse | 15:10 DU |
| Carla | 14:40 DU |
| Elisabeth | 12:23 DU |
| Yogi | 11:40 DU |
WOD (Team)
Row 4500m
450 Double Unders (1350 Singles)
300 Weighted Situps
For Time (Equal work, one person per exercise at a time)
| Vanessa / Ashlee / Robin | 27:56 |
| Jeremy / Chad / Chris | 25:57 |
| Jennifer / Cammy / Melanie | 25:33 |
| David / Nic C. / Tony L. | 21:22 |
| Greg / Ade / Steven | 21:05 |
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Yes, burpees still suck.
July 27th, 2009
WARMUP
25 Burpees
For Time
STRENGTH WOD
5×5 Deadlifts
WOD
15 Pushups
20 Jumping Squats
20yd Bear Crawl
5 Rounds
WARMDOWN
25 Burpees
For Time
NAME / BURPEE TIME #1 / WOD / BURPEE TIME #2
| Leslie | 2:40 | 12:11(4) | 3:35 | Cynthia | 2:31 | 9:49 | 2:44 | Jeremy | 1:07 | 7:49 | 1:43 | ||
| Les | 2:26 | 14:20 | 3:25 | Caroline | 2:25 | 9:48 | 3:02 | Jaron | 1:04 | 7:49 | 1:33 | ||
| Robert D. | 2:34 | 14:15 | 3:30 | Mitch | 2:20 | 9:40 | 2:34 | David T. | 0:53 | 7:45 | 0:56 | ||
| Jonathan | 1:50 | 13:52 | 2:21 | Peyton | 1:10 | 9:32 | 1:52 | Tony L. | 1:01 | 7:44 | 1:41 | ||
| Nic D. | 1:27 | 12:54 | 3:01 | Mindy | 2:24 | 9:21 | 3:02 | Cameron | 1:22 | 7:42 | 2:11 | ||
| Kathy | 2:47 | 12:46 | 3:42 | Lori | 2:18 | 9:21 | 2:49 | Ashley P. | 1:07 | 7:35 | 1:26 | ||
| Jill | 2:08 | 12:40 | 2:35 | Lisa A. | 2:19 | 9:06 | 2:46 | Katie B. | 1:21 | 7:34 | 1:27 | ||
| Robin | 1:27 | 12:28 | 3:23 | Robert S. | 0:58 | 9:05 | 1:28 | Carlos F. | 1:15 | 7:34 | 1:59 | ||
| Jacque | 1:41 | 12:17 | 3:14 | Taylor | 2:23 | 9:01 | 2:46 | Holden | 1:17 | 7:22 | 1:25 | ||
| Belinda | 1:58 | 12:06 | 3:15 | Kurt | 1:24 | 8:59 | 1:39 | Jeff A. | 0:57 | 7:19 | 1:39 | ||
| John H. | 1:33 | 11:44 | 2:34 | Howard M. | 1:01 | 8:53 | 1:47 | Alissa | 1:28 | 7:16 | 1:48 | ||
| Cindy | 2:32 | 11:37 | 3:02 | Sara | 1:25 | 8:48 | 1:58 | Veronica | 1:09 | 7:16 | 1:34 | ||
| Teri | 2:31 | 11:20 | 2:53 | Trupti | 1:25 | 8:46 | 1:34 | Melanie | 1:15 | 7:15 | 1:24 | ||
| Sam | 1:19 | 10:58 | 1:31 | Harry | 1:17 | 8:31 | 2:09 | Haley | 1:12 | 7:11 | 1:27 | ||
| Silvia | 2:31 | 10:48 | 2:21 | Mary C. | 1:41 | 8:26 | 1:54 | Mathew | 1:03 | 6:47 | 1:41 | ||
| Carrie | 1:30 | 10:29 | 2:18 | Misael | 0:56 | 8:15 | 1:52 | Greg | 0:57 | 6:29 | 1:06 | ||
| Suly | 1:46 | 10:27 | 2:21 | Robert R. | 0:52 | 8:15 | 1:04 | Dylan | 1:24 | 6:10 | 1:05 | ||
| Katie Kr. | 2:00 | 10:00 | 2:21 | Steph T. | 2:13 | 8:11 | 2:28 | Carlos P. | 0:45 | 6:04 | 0:55 | ||
| Ade | 1:03 | 10:00 | 2:01 | Tim F. | 1:31 | 8:05 | 1:54 | Yogi | 1:08 | 6:02 | 1:38 | ||
| Valerie | 2:21 | 9:56 | 2:46 | Fran | 2:23 | 8:01 | 1:45 | Mac | 0:44 | 5:55 | 0:51 | ||
| Travis | 1:23 | 9:56 | 2:20 | Whitney | 1:26 | 8:00 | 2:00 | Bobby | 0:48 | 5:31 | 1:19 | ||
| Tony K. | 2:02 | 9:54 | 2:39 | Erick | 1:24 | 8:00 | 2:26 | Brian | 0:46 | 5:18 | 1:18 | ||
| Elisha | 1:53 | 7:53 | 2:11 |
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