Have you planned your Valentines day?
January 31st, 2010
New session begins Monday, FEB. 1st and runs through FEB 26th.
ATTENTION RUNNERS!
Jeff Allen (a regular in the evening classes) is putting together a team to run in the Texas Independence 200mile Relay from Gonzales to San Jacinto. If you are interested get a hold of him ASAP as he only has a few more spots to fill on his team.
Contact Jeff directly at: jla4019@gmail.com
ATTENTION TWEENIES
The tweenie class has been moved to Tuesday/Thursday at 4:15pm
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This is my new favorite muscle-up video now… Thanks Stephen!
January 30th, 2010
It just gets funnier and funnier.
FAMILY BODY WEIGHT SATURDAY
50 Lunges
30 Pushups
10 Burpees
3 Rounds
| Gerilyn | 9:20 mod | Mitch | 11:21 | |
| Stephen | 9:20 mod | Kurt | 11:13 | |
| Chelsea | 8:55 mod | Alissa | 10:45 | |
| Carlos P. | 8:01 mod | Jarrod | 10:31 | |
| Sarah | 7:54 mod | Colin | 10:30 | |
| Lauren | 6:45 mod | Jessica | 10:11 | |
| Cate | 6:34 mod | David K. | 10:06 | |
| Tony K. | 12:38 | Amy | 9:30 | |
| Lee | 12:21 | Veronica | 8:34 | |
| Stuart | 11:53 | Linsley | 7:54 | |
| Katie K. | 11:38 |
RX’d SATURDAY
Max rep deadlifts for 45sec
Rest 15sec
Max reps burpees for 45sec
Rest 15sec
5 Rounds. Total reps for score.
Lee – 94 -185#
Brian – 116 -185#
Chris – 124 -225#
Joe S. – 127 -225#
Justin – 135 -225#
Tim F. – 139 -225#
Yogi – 145 -225#
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They got ON TOP of the bar!
January 29th, 2010
Firsts! Jesse got a bar muscle up! Not to be shown up, Elisabeth decided she would do one too! Then Robert R. (sorry no pic) got his first from the bar later this evening! Shari who came in early to practice her jump rope skillz, got her first 3 double unders!
SPEED WORK
STRENGTH/SKILL WOD
5×5 Hang Squat Snatch
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Blast the forearms
January 28th, 2010
Competition time is coming. If you are planing on competing in any of the up coming events, I hope you are ready, physically and mentally. There is no second guessing, there are no excuses. Go until you can’t go anymore and deal with the consequences.
STRENGTH/SKILL WOD
5 Hang squats cleans and then 1 Jerk
5 Rounds
WOD
30 Pushups
30 KB Swings
30 T2B
3 Rounds
| Viviana | 12:50 | 10 mod | Mike B. | 19:18 | 35 | |
| Liz | 14:10 | 15 mod | Jaqcue | 18:47 | 35 | |
| Linds | 20:57 | 15 | Avi | 18:24 | 35 | |
| Kirstin | 20:10 | 15 | Elisabeth | 21:43 | 35 T2B | |
| David S. | 26:59 | 26 | Michele | 21:08 | 35 T2B | |
| Freddie | 21:06 | 26 | Sara | 20:33 | 35 T2B | |
| Jill F. | 20:35 | 26 | Elisha | 19:05 | 35 T2B | |
| Steph T. | 18:38 | 26 | Susie | 18:38 | 35 T2B | |
| Giselle | 16:59 | 26 | Amber | 15:49 | 35 T2B | |
| Leila | 16:42 | 26 | Melanie | 15:46 | 35 T2B | |
| Bob | 16:16 | 26 | Mark | 13:31 | 55 | |
| Mindy | 21:33 | 26 T2B | Tim L. | 23:15 | 55 T2B | |
| Carla | 23:22 | 35 | Melvin | 22:17 | 55 T2B | |
| Jordan | 22:30 | 35 | Jesse | 20:08 | 55 T2B | |
| Amanda | 21:50 | 35 | Robert R. | 20:03 | 55 T2B | |
| Danny | 19:58 | 35 | Marc | 15:03 | 55 T2B | |
| Wade | 19:56 | 35 | David T. | 23:03 | 70 pull |
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Tell your body to shutup
January 27th, 2010
WOD
‘FRAN’
Thrusters
Pullups
21-15-9
-rest-
2 laps for time
-rest-
500m row for time
-rest-
50 pushups and 50 situps for time
The highlighted times are the fastest RX’d times, totaling 8:46.3. (Side note: This is a lot of numbers…)
NAME / FRAN / RUN / 500M ROW / 50-50 / FRAN WEIGHTS MODS / TOTAL COMBINED TIME
MODS:RX’d = WEIGHTS AND PULLUPS AS RX’d, PU = PULLUPS AS RX’d, RR = RING ROWS, VW = VOLKSWAGEN
The times are ordered by the Fran times.
COMPARE TO OCT. 23, 2009
| Shari | 6:00 | 3:16 | 2:17.0 | 4:48 | 25 | 16:21 | Clint | 10:04 | 3:31 | 1:53.4 | 3:49 | 75 | 25:57.4 | |
| Belinda | 8:32 | 4:03 | 2:22.5 | 5:13 | 35 | 20:10.5 | Les | 10:01 | 3:45 | 2:33.9 | 4:28 | 75 | 20:47.9 | |
| Nina | 8:23 | 3:41 | 2:13.4 | 6:54 | 35 | 21:11.4 | Kurt | 9:03 | 3:36 | 2:03.5 | 5:26 | 75 PU | 20:08.5 | |
| Katie K. | 6:37 | 4:21 | 2:35.3 | 3:59 | 35 | 17:32.3 | Travis | 10:22 | 3:35 | 2:00.0 | 3:46 | 85 PU | 19:43 | |
| Beth | 5:44 | 4:28 | 2:19.5 | 3:35 | 35 | 16:06.5 | Jason | 8:43 | 2:56 | 1:53.6 | 4:00 | 95 | 17:32.6 | |
| Collin | 5:18 | 4:37 | 2:19.4 | 6:33 | 35 | 18:47.4 | Chris | 6:38 | 3:33 | 1:51.2 | 3:16 | 95 | 15:18.2 | |
| D. Green | 10:22 | 3:26 | 2:09.0 | 4:27 | 35 PU | 20:24 | Anthony | 5:17 | 2:57 | 1:41.2 | 2:10 | VW | 12:05.2 | |
| Julie | 8:55 | 3:54 | 2:22.4 | 2:58 | 45 | 18:09.4 | Adrian | 14:02 | 3:00 | 1:52.7 | 6:36 | RX’d | 25:30.7 | |
| Allison F. | 8:33 | 3:39 | 2:24.3 | 4:55 | 45 | 19:31.3 | Elisha | 12:24 | 2:45 | 2:21.2 | 2:56 | RX’d | 20:26.2 | |
| Becky | 8:08 | 3:10 | 2:04.2 | 4:24 | 45 | 17:46.2 | Stephen | 11:36 | 4:24 | 1:55.6 | 5:00 | RX’d | 22:55.6 | |
| Marci | 7:23 | 3:56 | 2:21.0 | 4:08 | 45 | 17:48 | Melvin | 11:33 | 4:35 | 1:51.1 | 4:24 | RX’d | 22:23.1 | |
| David K. | 3:44 | 2:17 | 1:38.8 | 3:00 | 45 PU | 10:39.8 | Francis | 10:48 | 2:40 | 1:45.2 | 3:27 | RX’d | 18:40.2 | |
| Karen | 7:49 | 3:29 | 2:25.6 | 2:58 | 45 RR | 16:41.6 | Amy | 10:16 | 3:15 | 2:13.6 | 3:29 | RX’d | 19:13.6 | |
| Mindy | 8:36 | 2:51 | 2:13.0 | 3:14 | 50 | 16:54 | Tim L. | 9:41 | 3:16 | 1:53.1 | 2:45 | RX’d | 17:35.1 | |
| Cindy | 8:15 | 3:34 | 2:47.2 | 3:16 | 50 | 17:52.2 | Brandon | 9:14 | 3:15 | 1:49.7 | 3:30 | RX’d | 17:48.7 | |
| Amanda | 9:36 | 3:49 | 2:51.7 | 4:45 | 55 | 21:01.7 | Charles | 9:13 | 2:30 | 1:39.2 | 2:59 | RX’d | 16:21.2 | |
| Cammy | 9:12 | 4:00 | 2:23.3 | 3:43 | 55 | 19:18.3 | Mark | 9:03 | 4:38 | RX’d | ||||
| Veronica | 8:24 | 3:37 | 2:15.3 | 2:51 | 55 | 17:07.3 | Sara | 8:48 | 3:30 | 1:59.2 | 5:36 | RX’d | 19:53.2 | |
| Cynthia | 7:40 | 3:16 | 2:13.2 | 3:14 | 55 | 16:23.2 | Carla | 7:41 | 2:48 | 2:05.3 | 4:28 | RX’d | 17:02.3 | |
| Bob | 7:07 | 5:11 | 2:10.9 | 5:40 | 55 | 20:08.9 | Peyton | 7:19 | 3:14 | 1:58.9 | 3:27 | RX’d | 15:37.9 | |
| Ashlee | 11:36 | X | 2:16.3 | 5:41 | 55 | –:– | Jesse | 7:11 | 3:01 | 1:57.7 | 2:21 | RX’d | 14:30.7 | |
| Lori | 10:52 | 4:02 | 2:43.8 | 3:18 | 55 | 20:55.8 | Mike P. | 7:10 | 4:18 | 1:59.4 | 4:07 | RX’d | 17:34.4 | |
| Chaz | 9:58 | 2:41 | 1:50.8 | X | 65 | –:– | Sean | 7:06 | 3:44 | 1:55.0 | 3:45 | RX’d | 16:30 | |
| Alissa | 9:31 | 3:26 | 2:11.2 | 3:40 | 65 | 18:48.2 | Robert R. | 6:06 | 2:56 | 1:41.3 | 2:55 | RX’d | 13:38.3 | |
| Rauli | 8:13 | 4:00 | 2:09.8 | 6:15 | 65 | 20:37.8 | Bowie | 5:41 | 2:35 | 1:41.6 | 2:11 | RX’d | 12:08.6 | |
| Lee | 7:53 | 3:22 | 2:06.7 | 4:25 | 65 | 17:46.7 | Marc | 5:38 | 2:35 | 1:40.8 | 2:43 | RX’d | 12:36.8 | |
| Mitch | 7:36 | 3:15 | 2:03.2 | 3:05 | 65 | 15:59.2 | Nic | 5:24 | X | X | X | RX’d | –:– | |
| Mike La. | 7:15 | 4:40 | 1:56.8 | 5:18 | 65 | 19:09.8 | Brett | 5:05 | 2:36 | 1:44.9 | 3:13 | RX’d | 12:38.9 | |
| Paul | 6:50 | 2:50 | 1:59.4 | 3:15 | 65 | 14:54.4 | Steven | 5:03 | 3:01 | 1:42.0 | 2:51 | RX’d | 12:37 | |
| Laura | 6:38 | 3:37 | 1:59.6 | 4:24 | 65 | 16:38.6 | Tim F. | 5:02 | 2:47 | 1:44.3 | 3:00 | RX’d | 12:33.3 | |
| Robert D. | 14:06 | 3:32 | 2:03.4 | 5:55 | 65 | 25:36.4 | Brian | 4:12 | 2:51 | 1:59.8 | 3:06 | RX’d | 12:08.8 | |
| Jeff A. | 6:31 | 2:36 | 1:51.3 | 3:50 | 65 PU | 14:48.3 | Justin | 3:31 | 2:49 | 1:37.3 | 2:33 | RX’d | 10:30.3 | |
| Freddy | 9:15 | 3:29 | 1:55.8 | 4:46 | 75 | 19:25.8 | Yogi | 3:22 | 2:37 | 1:40.7 | 2:06 | RX’d | 9:45.7 | |
| Tony K. | 7:45 | 3:32 | 2:05.0 | 5:28 | 75 | 18:50 | Mac | 2:57 | 2:46 | 1:45.4 | 1:55 | RX’d | 9:23.4 |
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