Look! Another new guy…
September 30th, 2009
Strength WOD
Back Squat
5-5-3-3-3
Go Heavy!
Say ‘CHEESE!’
Some people take the back squat opportunity a little more intimately than others…
WOD
15 KB Swings
15 K2E
15 Burpees
AMRP in 15min
Some random numbers to think about:
15min = 900sec
Each Round = 45reps
4 rounds = 180reps or 1rep every 5sec
5 rounds = 225reps or 1rep every 4sec
6 rounds = 270reps or 1rep every ~3.3sec
| Mark | 3 | Beth | 4+KB | Tony L. | 4+K2E | ||
| J.P. | 3+KB | Bryan | 4+KB | Travis | 4+K2E | ||
| Robert D. | 3+KB | Cindy | 4+KB | Alissa | 5 | ||
| Sara | 3+KB | Kurt | 4+KB | Freddy | 5 | ||
| Robert S. | 3+K2E | Lee | 4+KB | Greg K. | 5 | ||
| Allsion F. | 4 | Mary B. | 4+KB | Jaron | 5 | ||
| Carrie | 4 | Nic C. | 4+KB | John H. | 5 | ||
| Cathy | 4 | Steph T. | 4+KB | Karen | 5 | ||
| Gail | 4 | Cynthia | 4+K2E | Silvia | 5 | ||
| Jill K. | 4 | David C. | 4+K2E | Steven | 5 | ||
| Les | 4 | Elisha | 4+K2E | Ashley N. | 5+KB | ||
| Lori | 4 | Fran | 4+K2E | Ashley P. | 5+KB | ||
| Mary C. | 4 | Katie Kr. | 4+K2E | Mac | 5+KB | ||
| Mike P. | 4 | Mitch | 4+K2E | Veronica | 5+KB | ||
| Mindy | 4 | Norman | 4+K2E | Brett | 5+K2E | ||
| Nancy | 4 | Shari | 4+K2E | Tim F. | 5+K2E | ||
| Susie | 4 | Suly | 4+K2E | Yogi | 5+K2E | ||
| Whitney | 4 | Tony K. | 4+K2E | Howard B. | 6+KB | ||
| Belinda | 4+KB | David t. | 7mod |
12PM MOD
5 Burpees
10 KB Swins
5 Burpees
10 K2E
7 Rounds
More numbers to crunch:
7 rounds = 210reps (Chose 7rds b/c it was the avg. # of reps from the morning classes)
David U. – 11:13 = 1rep every ~3.2sec = Potential of 280 reps in 15min, if pace stays
Joe S. – 11:18 = 1rep every ~3.2sec = Potential of 279 reps in 15min, if pace stays
Greg S. – 13:55 = 1rep every ~3.9sec = Potential of 226 reps in 15min, if pace stays
Brian – 13:22 = 1rep every ~3.8sec = Potential of 236 reps in 15min, if pace stays
Laura S. – 14:30 = 1rep every ~4.1sec = Potential of 217 reps in 15min, if pace stays
Kristy – 12:47 = 1rep every ~3.6sec = Potential of 246 reps in 15min, if pace stays
Filed under: Daily WOD | 2 Comments »
Still need to practice going OH… Push Presses and Jerks
September 29th, 2009
WOD
Deadlifts
Burpee Box Jumps
21-15-9
NAME / TIME / WEIGHT
| Leila N. | 10:40 | 65 | Katie R. | 11:32 | 115 | Tim L. | 12:03 | 205 mod | ||
| Jill F. | 10:57 | 75 | Melanie | 13:12 | 125 | Melvin | 14:03 | 225 | ||
| Trupti | 13:27 | 85 | Sara | 15:27 | 135 | Jesse | 13:19 | 225 | ||
| Julie B. | 12:41 | 85 | Ashlee | 15:25 | 135 | Tony L. | 12:31 | 225 | ||
| Amanda | 12:16 | 85 | Will | 12:20 | 135 | chad | 12:07 | 225 | ||
| Allison G. | 11:36 | 85 | Kristy | 12:08 | 155 mod | David T. | 12:02 | 225 | ||
| Carrie | 11:35 | 85 | Carlos F. | 9:30 | 155 | Jeff A. | 11:35 | 225 | ||
| Lauren | 11:13 | 85 | Danny B. | 8:35 | 155 | Chris | 10:25 | 225 | ||
| Shari | 10:03 | 85 | Laura S. | 15:49 | 185 | Yogi | 8:28 | 225 | ||
| Michelle | 9:23 | 85 | Danny S. | 14:01 | 185 | Steven | 8:21 | 225 | ||
| Alissa | 11:35 | 105 | Omar | 13:46 | 185 | Peyton | 8:13 | 225 | ||
| Elisha | 10:09 | 105 | Jarrod | 13:29 | 185 | Greg S. | 8:04 | 225 | ||
| Elisabeth | 10:01 | 105 | Charles | 12:26 | 185 | Greg K. | 8:03 | 225 | ||
| Lori | 13:39 | 115 | Jeremy | 10:40 | 185 | Joe S. | 6:13 | 225 | ||
| Larry | 12:34 | 115 | David U. | 6:03 | 225 |
Filed under: Daily WOD | 3 Comments »
Swim fishy, swim!
September 28th, 2009
This thing is cool, and I know all of you will love it since all of you keep up with your food logs religiously.
‘Tabata Something Else’
Pullups
Pushups
Situps
Squats
20 seconds of work, 10 seconds of rest. Repeat for 8 rounds. Count total reps for score.
COMPARE TO JULY 6th.
NAME / PULLUPS (Assisted) / PUSHUPS / SITUPS / SQUATS / TOTAL SCORE / ‘TIE BREAKER’ SWIMMERS
(* = modified movement)
| Stuart | ? | ? | 71 | 110 | ??? | 110 | Travis | 55 | 74 | 88 | 86 | 303 | 103 | |
| Rusty | 42 | 45 | 40 | 90 | 217 | 90 | Whitney | 61 | 65 | 89 | 95 | 310 | 130 | |
| Kyle | 32 | 52 | 70 | 75 | 229 | 104 | Trupti | 52 | 62 | 91 | 107 | 312 | 133 | |
| Mark | 27 | 62 | 180* | 57 | 236 | 65 | Belinda | 65 | 81 | 75 | 96 | 317 | 110 | |
| Vanessa | 24 | 62 | 89 | 78 | 253 | 80 | John H. | 60 | 76 | 82 | 100 | 318 | 105 | |
| Robert D. | 48 | 50 | 80 | 80 | 258 | 88 | Mary B. | 83 | 77 | 87 | 90 | 337 | 117 | |
| Jeff B. | 46 | 58 | 60 | 95 | 259 | 98 | Kelly | 70 | 55 | 112 | 106 | 343 | 104 | |
| Grayson | 50 | 64 | 68 | 78 | 260 | 105 | Julie R. | 45 | 75 | 104 | 121 | 345 | 110 | |
| Cathy | 78 | 46 | 67 | 85 | 276 | 109 | Mary C. | 95 | 88 | 85 | 78 | 346 | 172 | |
| Ashlee | 38 | 80 | 90 | 75 | 283 | 137 | Norman | 61 | 77 | 91 | 120 | 349 | 104 | |
| Gail | 63 | 72 | 63 | 90 | 288 | 88 | Carolyn | 89* | 89 | 84 | 102 | 364 | 89 | |
| Carrie | 50 | 58 | 84 | 96 | 288 | 125 | Steph | 56 | 80 | 86 | 143 | 365 | 88 | |
| Lee | 60 | 73 | 68 | 92 | 293 | 82 | Cynthia | 72 | 78 | 102 | 116 | 368 | 125 | |
| Marc | 38 | 62 | 80 | 114 | 294 | ? | Cammy | 80 | 98 | 77 | 125 | 380 | 130 | |
| Tony K. | 45 | 58 | 78 | 118 | 299 | 91 | Katie Kr. | 80 | 90 | 81 | 130 | 381 | 95 | |
| Beth | 70 | 65 | 88 | 80 | 303 | 103 | Veronica | 78 | 87 | 90 | 137 | 392 | 120 |
NAME / RX’d PULLUPS / PUSHUPS / SITUPS / SQUATS / TOTAL SCORE / ‘TIE BREAKER’ SWIMMERS
| David T. | 55 | 107 | X | X | X | X | Brett | 62 | 63 | 88 | 124 | 337 | 115 | |
| Kurt | 25 | 53 | 77 | 92 | 247 | 71 | Erick | 56 | 62 | 80 | 142 | 340 | 87 | |
| Sara | 28 | 48 | 78 | 112 | 266 | 123 | Ashely P. | 65 | 50 | 100 | 140 | 355 | 140 | |
| Nic D. | 37 | 62 | 76 | 107 | 282 | 124 | Steven | 49 | 73 | 99 | 135 | 356 | 78 | |
| Charles | 53 | 75 | 85 | 80 | 293 | 90 | Joe S. | 71 | 73 | 91 | 131 | 366 | 127 | |
| Mike P. | 33 | 75 | 101 | 101 | 310 | 105 | Susie | 37 | 107 | 104 | 125 | 373 | 135 | |
| Jaron | 41 | 76 | 80 | 114 | 311 | 122 | Tim F. | 65 | 69 | 80 | 162 | 376 | 58 | |
| Jeremy | 49 | 85 | 84 | 93 | 311 | 121 | Brian | 83 | 73 | 100 | 133 | 389 | 115 | |
| David C. | 50 | 63 | 108 | 101 | 322 | 74 | Greg K. | 70 | 75 | 114 | 131 | 390 | 90 | |
| Ashley N. | 55 | 65 | 102 | 104 | 326 | 117 | Yogi | 69 | 85 | 112 | 129 | 395 | 105 | |
| David K. | 39 | 78 | 121 | 89 | 327 | 74 | Bobby | 77 | 92 | 81 | 146 | 396 | 85 | |
| Melanie | 51 | 49 | 101 | 127 | 328 | 104 | Mac | 77 | 98 | 94 | 131 | 400 | 96 | |
| Nic C. | 63 | 81 | 88 | 101 | 333 | 90 | David U. | 76 | 78 | 114 | 133 | 401 | 108 |
Filed under: Daily WOD | 6 Comments »
Hands
September 27th, 2009
Tape!
And take care of them
Filed under: Daily WOD | 3 Comments »
FIGHT GONE BAD 4!
September 26th, 2009
- FIGHT GONE BAD – FIGHT GONE BAD – FIGHT GONE BAD – FIGHT GONE BAD –
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