Again with the snatches
March 4th, 2010
Why are you still eating this? How to start the Paleo diet the PaNu way
The Burgener Warm Up and Skill Transfer Exercises for the Snatch
WOD
5 Snatch (Hang Squat Snatch)
15 K2E
Run 1 Lap
AMRP in 20min
NAME / WORK COMPLETED / SNATCH WEIGHT / MODS: HSC = HANG SQUAT CLEANS
| Leila | 6 | 15 | Harry | 5 | 65 | |
| Susan | 5 | 25 | Jordan | 5 | 65 | |
| Kirstin | 4+snatches | 25 | Mike P. | 5 | 65 | |
| Lori | 4+snatches | 25 | Carlos F. | 6 | 65 | |
| Liz | 5 | 30 | Erick | 6 | 65 | |
| Mindy | 5 | 30 | Tim L. | 6 | 65 | |
| Abby | 5+snatches | 30 | Amy | 4+K2E | 65 | |
| Shari | 5+HSC | 35 HSC | Mike La. | 4+snatches | 65 | |
| Allison G. | 5 | 35 | Melvin | 5 | 75 | |
| Susie | 5 | 35 | Peyton | 6 | 75 | |
| Elisha | 6 | 35 | Robert S. | 5+K2E | 75 | |
| Mark | 6 | 35 | Marc | 6+snatches | 75 | |
| Katie R. | 6+K2E | 35 | Clint | 5 | 85 HSC | |
| Amanda | 5 | 40 | Jarod | 5 | 85 HSC | |
| Elisabeth | 5 | 45 | Jesse | 5 | 95 | |
| Emilio | 6 | 45 | Ben | 5 | 95 HSC | |
| Sara | 5 | 55 row | Greg S. | 5 | 95 row | |
| Carla | 4+snatches | 55 | Charles | 6 | 95 | |
| Tony L. | 5+snatches | 55 | Yogi | 7 | 95 | |
| Travis | 5+snatches | 55 | Robert R. | 5+snatches | 95 | |
| Michele | 5 | 60 | Bowie | 6+snatches | 95 | |
| Bob | 5 | 65 HSC | Shawn | 5+snatches | 115 | |
| Danny W. | 5 | 65 |
Filed under: Daily WOD | 10 Comments »
Half!
March 3rd, 2010
STRENGTH/SKILL WOD
5×3 Back Squat
WOD HALF ‘ANGIE’
50 Pullups
50 Pushups
50 Situps
50 Squats
For Time. You must complete all reps of a exercise before moving on to the next.
WARMDOWN
Run 800m (half mile)
Rest 2min
Run 2 laps
Rest 1 min
Run 1 lap
HALF ‘ANGIE’
(RX’d = RX’d PULLUPS AND PUSHUPS, RR = RING ROWS)
| Joe S. | XX:XX | Tony K. | 12:20 | Karen | 9:18 RR | ||
| Nancy C. | 21:21 | Lee | 12:13 | Cynthia | 9:16 | ||
| Ashlee | 18:41 RX’d | Mike Le. | 12:01 | Katie K. | 9:15 | ||
| Susan | 18:28 | Belinda | 11:57 | Steph T. | 9:15 | ||
| Robert D. | 15:00 | Lori | 11:55 | Jason | 9:13 RX’d | ||
| Trupti | 14:51 | Rauli | 11:43 | Cammy | 9:05 | ||
| Travis | 14:47 RX’d | Mindy | 11:34 | Jeremy | 9:01 RX’d | ||
| Rex | 14:27 | Robin | 11:24 | Beth | 9:00 | ||
| Freddy | 14:20 | Melvin | 10:56 RX’d | Alissa | 8:58 | ||
| Becky | 14:09 | Mark | 10:50 RX’d | Brian | 8:04 RX’d | ||
| Jimmy | 14:05 RX’d | Marci | 10:50 | Peyton | 7:48 RX’d | ||
| Nancy B. | 14:01 | Mitch | 10:48 | Nic | 7:35 RX’d | ||
| Elisha | 13:59 RX’d | Justin G. | 10:39 RX’d | Robert S. | 7:25 RX’d | ||
| Liz | 13:43 | Susie | 10:37 RX’d | Marc | 7:16 RX’d | ||
| Nina | 13:38 | Tim L. | 10:15 RX’d | Brandon | 6:49 RX’d | ||
| Jack | 13:32 | Mike La. | 10:12 | David Ku. | 6:47 RX’d | ||
| Stephen | 12:50 RX’d | Silvia | 10:06 | Steven | 6:44 RX’d | ||
| Danny S. | 12:45 RX’d | Veronica | 9:59 | David U. | 6:41 RX’d | ||
| Bob | 12:28 RR | Paul | 9:43 RX’d | Yogi | 5:53 RX’d | ||
| Alison F. | 12:28 | Jesse | 9:36 RX’d | Anthony | 5:17 RX’d | ||
| Howard B. | 9:20 |
800m HALF MILE (MOD 1000m row)
| Nancy C. | 5:11 row | Lori | 5:00 | Melvin | 4:02 | ||
| Mike Le. | 5:05 row | Cammy | 4:59 | Jeremy | 4:00 | ||
| Bob | 4:59 row | Steph T. | 4:53 | Elisha | 4:00 | ||
| Marci | 4:59 row | Travis | 4:53 | Tim L. | 4:00 | ||
| Ashlee | 4:57 row | Rauli | 4:50 | Nic | 3:56 | ||
| Beth | 6:14 | Trupti | 4:32 | Jesse | 3:53 | ||
| Silvia | 6:06 | Lee | 4:30 | Jason | 3:53 | ||
| Susan | 6:01 | Cynthia | 4:27 | Jimmy | 3:53 | ||
| Katie K. | 5:51 | Alissa | 4:26 | Brandon | 3:51 | ||
| Belinda | 5:33 | Peyton | 4:26 | Anthony | 3:48 | ||
| Robin | 5:32 | Karen | 4:24 | Jack | 3:48 | ||
| Stephen | 5:29 | Mitch | 4:24 | Mindy | 3:48 | ||
| Liz | 5:18 | Rex | 4:22 | Howard B. | 3:38 | ||
| Tony K. | 5:17 | Alison F. | 4:19 | Yogi | 3:26 | ||
| Veronica | 5:15 | Robert D. | 4:18 | Steven | 3:25 | ||
| Mike La. | 5:12 | Robert S. | 4:17 | Justin G. | 3:25 | ||
| Nina | 5:08 | Freddy | 4:14 | Paul | 3:24 | ||
| Mark | 5:06 | David U. | 4:10 | David Ku. | 3:14 | ||
| Nancy B. | 5:04 | Marc | 4:06 | Brian | 3:13 | ||
| Danny S. | 5:04 | Susie | 4:06 | Joe S. | 3:05 | ||
| Becky | 4:04 |
2 LAPS (MOD 500m row)
| Bob | 3:27 row | Jesse | 3:51 | Anthony | 3:14 | ||
| Nancy C. | 2:33 row | Travis | 3:50 | Jimmy | 3:14 | ||
| Marci | 2:30 row | Robert D. | 3:49 | Jason | 3:11 | ||
| Ashlee | 2:29 row | Liz | 3:47 | Melvin | 3:11 | ||
| Mike Le. | 2:22 row | Steph T. | 3:47 | Nic | 3:11 | ||
| Susan | 5:04 | Peyton | 3:45 | Brandon | 3:07 | ||
| Silvia | 4:53 | Rauli | 3:45 | Susie | 3:06 | ||
| Beth | 4:48 | Nina | 3:40 | Elisha | 3:03 | ||
| Mike La. | 4:40 | Tony K. | 3:40 | Jack | 3:01 | ||
| Robin | 4:34 | Cynthia | 3:39 | Mindy | 2:59 | ||
| Katie K. | 4:23 | Rex | 3:38 | Tim L. | 2:59 | ||
| Robert S. | 4:19 | Alissa | 3:37 | Brian | 2:48 | ||
| Lori | 4:12 | Trupti | 3:37 | Paul | 2:46 | ||
| Belinda | 4:08 | Lee | 3:28 | Steven | 2:43 | ||
| Mark | 4:04 | Freddy | 3:22 | Howard B. | 2:42 | ||
| Danny S. | 4:02 | Alison F. | 3:20 | Justin G. | 2:40 | ||
| Cammy | 3:59 | Karen | 3:20 | Yogi | 2:40 | ||
| Nancy B. | 3:58 | David U. | 3:19 | David Ku. | 2:36 | ||
| Stephen | 3:57 | Mitch | 3:16 | Joe S. | 2:36 | ||
| Veronica | 3:56 | Becky | 3:15 | Marc | 2:30 | ||
| Jeremy | 3:15 |
1 LAP (MOD 250m row)
| Jeremy | XX:XX | Stephen | 1:42 | Mindy | 1:21 | ||
| Marci | 1:12 row | Travis | 1:40 | Brandon | 1:20 | ||
| Nancy C. | 1:10 row | Robert D. | 1:38 | Tim L. | 1:20 | ||
| Bob | 1:09 row | Robin | 1:36 | Elisha | 1:19 | ||
| Ashlee | 1:02 row | Trupti | 1:36 | Jimmy | 1:18 | ||
| Mike Le. | 0:55 row | Alison F. | 1:35 | Justin G. | 1:18 | ||
| Silvia | 2:10 | Nina | 1:34 | Nic | 1:18 | ||
| Susan | 2:08 | Rex | 1:34 | Steven | 1:16 | ||
| Beth | 2:02 | Karen | 1:32 | Jason | 1:15 | ||
| Mark | 2:00 | Cynthia | 1:31 | Marc | 1:15 | ||
| Mike La. | 1:58 | Alissa | 1:30 | Robert S. | 1:15 | ||
| Liz | 1:56 | Rauli | 1:29 | David Ku. | 1:14 | ||
| Belinda | 1:55 | Mitch | 1:27 | Howard B. | 1:14 | ||
| Lori | 1:54 | Veronica | 1:26 | Paul | 1:12 | ||
| Nancy B. | 1:54 | David U. | 1:25 | Melvin | 1:11 | ||
| Katie K. | 1:50 | Peyton | 1:25 | Jesse | 1:10 | ||
| Tony K. | 1:49 | Freddy | 1:24 | Jack | 1:09 | ||
| Danny S. | 1:47 | Susie | 1:24 | Yogi | 1:07 | ||
| Cammy | 1:45 | Becky | 1:23 | Brian | 1:02 | ||
| Steph T. | 1:44 | Anthony | 1:21 | Joe S. | 1:01 | ||
| Lee | 1:21 |
Filed under: Daily WOD | 4 Comments »
The standards have been raised once again
March 2nd, 2010
Robert R. demonstrates a solid rack position for the front squat. The bar is in his fingertips and high on his shoulders. Notice how high he pushes his elbows up making them almost parallel to the ground, which creates a ’shelf’ for the bar to rest on.
WOD
5 Burpees
10 Front Squats
15 SDHP
Run to fence and back
5 Rounds
We did this exact same workout a long, long time ago… Overall the times might not have decreased greatly but the weights have increased significantly since then. It’s always fun to look back and see how far you have come.
COMPARE TO APRIL 21st, 2009
| Jean | 15:12 | 25/26 | Danny W. | 21:04 | 95/65 | |
| Liz | 17:13 | 35/26 | Sara | 19:52 | 95/65 | |
| Kirstin | 18:59 | 35/35 | Amber | 16:39 | 95/65 | |
| Gizelle | 16:20 | 35/35 | David Ke. | 24:20 | 95/95 | |
| Robin | 22:18 | 45/45 | Peyton | 19:55 | 105/95 | |
| Trupti | 21:18 | 45/45 | Tom Vo. | 19:11 | 115/55 | |
| Lori | 19:43 | 55/35 | Jeremy | 16:46 | 115/65 | |
| Obie | 27:16 | 55/55 | Jarrod | 22:04 | 115/75 | |
| Julie | 20:11 | 55/55 | Tim L. | 20:33 | 115/95 | |
| Will P. | 31:44 | 65/35 | Ben | 18:34 | 115/95 | |
| Mindy | 20:06 | 65/45 | Jordan | 25:26 | 135/95 | |
| Katie R. | 17:10 | 65/55 | Jeff A. | 23:23 | 135/95 | |
| Jacque | 24:00 | 65/65 | Justin G. | 20:13 | 135/95 | |
| Bob | 23:33 | 75/55 | Brandon | 20:02 | 135/95 | |
| Elisabeth | 19:41 | 75/55 | Shawn | 19:14 | 135/95 | |
| Elisha | 17:12 | 75/65 | Marc | 19:04 | 135/95 | |
| Erika | 26:15 | 85/35 | David U. | 18:28 | 135/95 | |
| Michele | 23:59 | 85/65 | Jesse | 18:09 | 135/95 | |
| Amy | 19:30 | 85/65 | Robert R. | 16:20 | 135/95 | |
| Mike La. | 25:32 | 85/85 | Steven | 14:43 | 135/95 | |
| Melanie | 18:58 | 90/65 | Yogi | 13:24 | 135/95 | |
| Carla | 21:26 | 95/65 | Bowie | 13:15 | 135/95 |
Filed under: Daily WOD | 13 Comments »
6 Minute improvement?
March 1st, 2010
If I wasn’t busy desperately trying to keep up with Yogi as we worked out together this morning, I would of taken a picture of him destroying this workout. A 6 min improvement in less than 3 months is absurd, especially when he already had the top the time. Some days I just can’t wait to see what you guys will do next in your journey with CrossFit. It’s absolutely amazing.
WOD
10 Deadlifts
10 Lateral Burpees
50 Double Unders (150 Singles)
3 Rounds
COMPARE TO NOVEMBER 12th, 2009
| Fran | 17:16 | 65 mod PP | Kelly | 18:05 | 135 | Jimmy | 12:42 | 195 | ||
| Nic | 9:08 | mod | Erika | 17:40 | 135 | Freddy | 20:55 | 205 | ||
| Susan | 14:29 | 55 | Lori | 15:21 | 135 | Erick | 12:53 | 205 | ||
| Robin | 17:07 | 85 | Wade | 12:24 | 135 | Emilio | 13:46 | 215 | ||
| Karen | 14:04 | 85 | Melanie | 14:10 | 135 DU | Mike P. | 16:07 | 225 | ||
| Trupti | 15:37 | 95 | Ashlee | 17:16 | 145 | Harry | 15:10 | 225 | ||
| Steph T. | 12:59 | 95 | Elisha | 10:50 | 145 | Francis | 12:14 | 225 | ||
| Abby | 11:56 | 95 | Danny | 16:33 | 155 | Brian | 10:35 | 225 DU | ||
| Marci | 16:02 | 105 | Clint | 16:25 | 155 | David U. | 8:57 | 225 DU | ||
| Tom H. | 15:17 | 105 | Mitch | 14:43 | 155 | Rauli | 18:47 | 235 | ||
| Katie K. | 12:59 | 105 | Kristy | 16:18 | 155 DU | Stephen | 20:25 | 275 | ||
| Becky | 18:51 | 105 | Carla | 10:46 | 155 DU | Jesse | 17:04 | 275 | ||
| Veronica | 16:30 | 105 DU | Michele | 13:51 | 165 | Jason | 13:21 | 275 | ||
| Alissa | 14:47 | 105 DU | Paul | 11:06 | 165 | Marc | 13:17 | 275 | ||
| Allison F. | 17:43 | 115 | Sara | 18:43 | 165 DU | Bowie | 19:23 | 275 DU | ||
| Shari | 14:14 | 115 | Robert D. | 22:36 | 185 | Tim F. | 18:34 | 275 DU | ||
| Allison G. | 12:33 | 115 | Marco | 16:34 | 185 | Charles | 18:07 | 275 DU | ||
| Cynthia | 11:20 | 115 | Carlos F. | 16:32 | 185 | Steven | 11:56 | 275 DU | ||
| Elisabeth | 13:34 | 115 DU | Mike La. | 14:29 | 185 | Anthony | 9:12 | 275 DU | ||
| Julie | 15:40 | 125 | Travis | 20:30 | 185 DU | David K. | 9:07 | 275 Du | ||
| Mindy | 12:57 | 125 | Susie | 20:02 | 185 DU | Robert R. | 9:05 | 275 DU | ||
| Bob | 22:31 | 135 | Laura | 14:48 | 185 DU | Yogi | 7:56 | 275 DU |
Filed under: Daily WOD | 12 Comments »
March is already here!
February 28th, 2010
New session begins Monday and runs from March 1st – April 2nd. It’s a five week month which means you get 1 week free! All dues need to be in no later than Friday.
Thanks to all that donated and supported the William Robert Serrato Benefit and the paint ball bonanza. Right from the mouths of the two awesome sponsors Ben and Jen Kaufman of Clear Lake CrossFit, “We have raised to date over $12,000 for the family, and we want you all to know you played a huge part in that success.”
In other news: CBS recently put out a story on intense workout regimes, Exercise less, but Harder. It doesn’t get very technical in nature but it cracks the surface on the subject of the need to disrupt the body’s normal ‘cycle’ to cause an adaptation. Have you ever wondered why you see over weight people consistently running for long periods of time and never make any progress in their weight loss? In my opinion ‘Long and Slow’ is clearly not the answer to your fitness needs.
Susie visited Run Jump Lift in NJ this past week and they made a video of her visit! If you are ever traveling I can always help you find a CrossFit gym near by so you can get your workouts in. It is extremely fun to visit other CrossFit gyms and see what they have to offer and to see what they do different.
Filed under: Daily WOD | 4 Comments »