Take care of your body. It’s the only place you have to live.”
Jim Rohn
WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Josh Everett 18 rounds. Post rounds completed to workout log.
Posted on January 26th, 2012 by Shane | No Comments »
“There is no such thing in anyone’s life as an unimportant day.”
~ Alexander Woollcott
Congratulations to Patsy. On her 64th Birthday, she hit her goal of 2 pull-ups without assistance @ 5am. Then she came back for more @ 10am and hit the following personal records:
snatch 63#
clean & jerk 78#
front squat 100#
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Post number of minutes completed to workout log.
Posted on January 25th, 2012 by Shane | No Comments »
Change brings opportunity.”
Nido Qubein
Patsy’s 64th Birthday Workout!!
WOD
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to workout log.
Posted on January 24th, 2012 by Shane | No Comments »
A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
David Brinkley
WOD
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to workout log.
Posted on January 23rd, 2012 by Shane | No Comments »
“The greatest adaptation to CrossFit takes place between the ears.”
Greg Glassman
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
Post your choice of girls and rounds completed to workout log.
Posted on January 22nd, 2012 by Shane | No Comments »
Excellence is not a skill. It is an attitude.”
Ralph Marston
Rest Day!
Posted on January 22nd, 2012 by Shane | No Comments »
We should be dreaming. We grew up as kids having dreams, but now we’re too sophisticated as adults, as a nation. We stopped dreaming. We should always have dreams.
Herb Brooks
Team WOD
In teams of 3
15 RFT of:
-3 Wall walks
-5 Pullups
-7 Box jumps 24/20″
-9 Burpees
Posted on January 21st, 2012 by Shane | No Comments »
Age is whatever you think it is. You are as old as you think you are.”
Muhammad Ali
WOD
Overhead Squat 3-3-3-3-3 reps
Tommy Hackenbruck 305lbs, Jonathan Pera 305lbs, Taylor Richards-Lindsay 165lbs.
Post loads to workout log.
Posted on January 19th, 2012 by Shane | No Comments »
All human actions have one or more of these seven causes: chance, nature, compulsions, habit, reason, passion, desire.”
Aristotle
WOD
“Fran”
Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups
Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to workout log.
Posted on January 18th, 2012 by Shane | No Comments »
Beware of the person of one book.”
Thomas Aquinas
WOD
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
Chris Spealler 17:46, Dave Leys 21:32. Post time to workout log.
Posted on January 17th, 2012 by Shane | No Comments »
Happiness is not something you postpone for the future; it is something you design for the present.”
Jim Rohn
WOD
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.
Post rounds completed to workout log.
Posted on January 16th, 2012 by Shane | No Comments »
A superior man is modest in his speech, but exceeds in his actions.
Confucius
Vika’s Birthday Workout
Wear your warm gear tomorrow. The run will be out Edison Ave (east), to Babcock Rd (north) to Galley Rd (south) then back to Wooten Rd (south) then back to the gym.
WOD
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it.
Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to your workout log.
Posted on January 15th, 2012 by Shane | 1 Comment »
Can you imagine what I would do if I could do all I can?
Sun Tzu
Keep up the great work everyone. Great job on the Hero WOD and the Team WOD yesterday. This coming week we will be updating the computer. What we will need is a mug shot in front of the computer, and your fingerprint for checking in. Make sure you are booking your workouts as far ahead of time as possible. Sunday is a great day to do that. It’s a great day for getting organized. If you will not be making it to a workout you book, text me to let me know.
Rest Day
Posted on January 15th, 2012 by Shane | No Comments »
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