4/30 WOD (Ind. Regional Event 4)

WOD for time
50 back squats (135/ 95)
40 pull-ups
30 shoulder to overhead (135/95)
50 front squats (85/ 65)
40 pull-ups
30 shoulder to overhead (85/65)
50 overhead squats (65/45)
40 pull-ups
30 shoulder to overhead (65/45)

This is a big one.  Pace yourself.  This is one of the workouts that the best athletes in the world are doing. I actually do not expect any of us to Rx this one, but  I will take a shot.

                 Reps complete            Weights               Pull-ups
Cindy              360                         45/45/45              jump
Alison             240                         95/85                    band
Charlene          240                        45/45/45               jump
Bryan B.          240                      105/85/65                Rx          
Matthew          360                       110/85/45               Rx
Brian J             360                       110/85/45                Rx
Mark               360
Marco             ?  
Brian F.           ?
Matt                 360

4/27 WOD (Fran)

WOD (21-15-9)
Thrusters  (95/65)
pull-ups 

Matthew 7:45 Rx 
Courtney  8:00
Jill              8:00
Alison        9:21

Or 

(20 min. AMRAP)
5 body blasters
10 box  
15 dbl unders

Brian J.      129  Rx
Danny       81

4/26 WOD (Annie)

"Annie"
WOD (50-40-30-20-10) for time
dbl unders
sit-ups

Cash-out (21-15-9)
push-press (good form reps - you choose your weight)
8 pull-ups between push-press reps (dead hang two secs before each pull-up)

Push-press points to remember.  Stand tall and strait with feet under hips and bar resting on your rack.   Dip shallow and "pop" the bar up with arm press follow through and head "trutles" between arms.   Let bar come down to rack before the next dip.

Pull-ups - Dead hang for 2 seconds :  Here you need to focus on relaxing before the pull.  High frequency pull-ups are maintained by relaxing and pulling making your body work like an engine (power stroke and exhaust stroke).

4/25 WOD

WOD (3-3-3-3-3-3)

front squat (3 reps each cycle)
walk the DUI balance plank (3 reps each cycle)
15 feet hand stand walking (1 rep each cycle)

Nick
Shannon
Brian J    155lbs Rx
Matt    
Marco
Matthew
Alison

4/24 WOD

WOD (3 cycles)
20 DB thrusters (20/10)
10 burpee box jumps
20 renegade rows (20/10)
20 travel lunges (35/ 25) over head
60 sec rest

Alison       18:37 Rx
Brian J      18:29 Rx
Nick          22:20
Shannon     27:10
Matthew    14:37  Rx   (smoking fast)
Will              22:05  Rx
Cindy          16:03  Rx
Kyle             15:51 Rk
Ransom        23:35
Christian       16:15
Reagan        18:17
Stevo            20:22   Rx
Mark             20:19    Rx
Courtney        22:51    
Marco            26:53   Rx
Brian F.          37

Got some good Rxs on this one.  It was tough.  Next time we will go for just 10 reps each but for 5 cycles.

4/23 WOD

WOD (8 rounds for max reps)
20 sec muscle ups (scale ring PUs)
10 sec rest
20 sec of clean and jerk (135/95)
10 sec rest

                          C&Js            Muscle-ups
Bryan B.              26                   25   Rx?
Brian J                 25                   15   Rx?
Danny                 22
Brian F
Cindy
Alison

4/21 WOD

WOD 
Run 100 meters and over wall after each item
30 burpees
30 thrusters (45/33)
30 box jump (25/20)
30 rows  (45/33)
30 wall ball  (20/13)
30 sit-ups

Matthew   14:12 Rx
Alison        16:55 Rx
Jill              32:44

4/20 WOD

WOD (AMRAP 12 min)
Rope climb (count reps- knotted rope)
10 push-ups (release)

Matthew/Brian  26 Rx
Misty / Cindy     21  Rx
Nick                    7
Shannon

4/19 WOD

WOD
400 meters
21 thrusters
21 pull-ups
300 meters
15 thrusters
15 pull-ups
200 meter
9 thrusters
9 pull-ups

Alison  14:38
Will      25:12 Rx
Kyle     11:45  Rk
Cindy     13:41 
Misty     14:00
Mark   15:24
Matt      15:23
Danny     16:40

Summer Camp for Kids

X-fit will start a summer camp for kids each Sat. from 10am to 2pm.

Ages 8 to 15.

Cost $25 per youth.   

First Sat. starts with 5 enrollments.

4/18 WOD

Max dead lift
Matthew   315
Brian        295

then

WOD (1-2-3...8-9-10-9-8....2-1)

dead lift (185/135)
pull-ups

Matthew 22:05  Rx++ (205 DL)
Brian J.   19:50  Rx+   (205 DL to 10 then 185)  Too heavy at the start.
Ransom    30:45
Reagan       17:14  (65)
Gracie         17:10  (65)
Christian      17:45  (45)
Charlene     17:52   (115)
Brian     F.    23:32  (115)

4/17 WOD

WOD
practice snatches
progress through the weights with good form (PVC, 22, 33, 45, and up to max)

then
AMRAP  (8 min.)
5 snatches (85/65)
10 sumo dead lift high pulls (85/65)
15 box jump  (25/20)

Matthew   123 Rx
Alison        91  Rx
Will           89   Rx
Dwayne     90   Rx
Ranson        75  
Cindy       109  Rx
Kyle          135  Rk

4/16 WOD

WOD (2 rounds for time)
400 meter
40 squats
30 sit-ups
20 push-ups (release)
10 pull-ups  (scale - 10 band assist & 10 rope)

Alison     15:35
Cindy      13:10
Misty      13:50 
Dwayne   12:39
Brian J      8:25  Rx
Brian B.     9:22  Rx
Mark S.   13:52
Danny       17:38

4/14 WOD

WOD
200 meter
20 push-press (95/45)
200 meter
20 box jump  
200 meter
20 dbl unders
200 meter
20 burpees
200 meter
20 sit-ups

Cindy        15:02  Rx
Alison        17:22
Courtney   21:21
Jill             21:55
Will           20:19
Ransom    24:28

4/13 WOD

WOD (4 rounds for time)
5 turkish get-ups (45/22)
10 good mornings (45/45)
15 Roman deadlifts (45/45)

Alison   Rx
Brian J.   Rx
Dwayne  Rx
Ann
Stevo   Rx
Danny

4/12 WOD (Up the River/ Down the River)

WOD (for time- can't roll tires)

Items up the "River"

Spear a fish

Log down the "River"

Dwayne         22:22

Cindy/Misty   19:12

4/11 WOD

WOD ( For time)

800 meters
the ten rounds of the couplet
  10   pull-ups
  10  ring dips

800 meter

Charlene   29:10
Gracie      29:35
Reagan     29:35
Bryan B.  DNF  5 rounds

4/10 WOD

WOD (18 min. AMRAP)

Rope climb
10 OH squat (95/ 65)
10 wall ball   (20/13)
Run      (400 M)

Brian J.   121
Alison     99
Cindy      109
Mathew   132
Bryan B.   110 Rx
Monica    87

4/9 WOD

WOD  (3 rounds for time)

5 Front squat (135/95)
18 pull-ups
5 deadlift  (215/ 150 lb)
18 toes to bar 
5 push jerk  (135/ 95)
18 push-ups   (release)

Kyle   15:40
Alison  22:35
Misty   24:38
Cindy    25:14
Bryan B.   21:28  Rx
Brian J.     17:50 Rx
Matthew    21:00

4/6 WOD

WOD for time
800 meters
then 10 rounds of the below couplet
10 knees to elbow
10 hug a twinky
800 meters

Cindy  20:00
Misty   20:00
Alison   19:40
Brian     22:00? Rx
Will        27:16
Dwayne  19:45  (4 rounds Rx on the knees to elbow)

4/5 WOD (Grace)

WOD
30 clean and jerk (135/95 lbs)

Cindy       4:04  (65 lbs)  Good time.  More weight next time.
Stevo        4:21  Rx
Bryan B.   5:03  Rx
Mark        3:13  (95 lbs)  good job. More weight next time.
Alison       4:40   Rx   Great Rx and good time
Will          7:50 
Brian J.     4:06  Rx

I did Grace for the first time 11/22/2011.   This was 4 months after starting x-fit workouts.  At the time,  I used the tire barbells of 140 lbs but had to finish my last 10 reps with 115 lbs.    In terms of POWER,  I more than doubled my lbs/ min. in 4 months.  BrianJ

4/4 WOD "DEL"

Fallen Hero Workout

WOD   DEL for time
25 burpees
400 meter with med. ball (20/13)
25 pull-ups with 20 lb weighted vest
400 meter " "
25 tire slams (sub for handstand push-ups since we did yesterday)
400  meter " "
25 chest to bar (25 jump and 15 rope)
400 meter
25 burpees

Alison       23:22
Will           29:33
Brian J.     20:57  Rx
Charlene    38:40  
Grace        39:18
Monica      32:34
Stevo         29:48
Brian F.      34:30

Free Clothes

Members,

I have a few pairs of jeans to give away (size 36).  I am now a 32 as I was in high high school 26 years ago, yet, I weigh 15 more lbs than I did then.  15 lbs of lean muscle. 

They will be on the rack at the door.  If you also have clothes that no longer fit, please feel free to place them on the rack for other members to share.

BrianJ

4/3 WOD

WOD (3 rounds for time)

10 bear crawl (blue to blue mat lenghts = 50 yards total)
10 hand stand push-ups/ 15 scaled on boxes
10 toes to bar

then

Cash out with
20 strick press (45/22)
20 front squat (45/22)
20 sumo DL high pull (45/22)

After this one, I must admit.  I would rather do burpees than bear crawl.


Mike St. 13:42 Rx
Brian J.    12:46 Rx
Matthew    12:38
Alison        15:11
Kyle            11:25
Cindy        11:41
Misty         12:21
Dwayne       12:21

Easter Weekend Schedule April 6-9

Open Friday   - normal schedule
Sat.         9am to 11 am
Sunday closed
Monday     open  9am to 10am  ( if I have at least 4 people verify they will show)

4/2 WOD

WOD (3-3-3-3-3)
thrusters

then 5 min AMRAP
7 jump pull-ups
7 box jumps
7 sumo DL high pulls

                    lbs         reps AMRAP
Alison        485 
Cindy        365       123
Misty        365      84
Mike St.    705       105
Brian J.       555        na
Charlene     345        64
Gracie        275           63
Bryan   B.    725         110
Danny           725        77
Stevo            785       84
Brian F.         355       64

3/31 WOD (Barbara)

WOD (5 cycles)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min. mandatory rest between rounds

What was your bottle neck on this one?  Mine was the air squats from all the leg work we did during the week.   Also, our sit-ups are quite a bit harder than doing them on a standard crossfit ab mat, so keep this in mind if you compare your time to other "Barbara" times on the Internet.

                        Secs/ cycle                       
                   1         2        3        4          5          total with rest = 12 min.
Bryan B.    303    359    401   380       326          41:26
Alison        366    428    429   423        401         46:06
Mark         366    394    499    470       414         47:43
Cindy         299    341    372   398        423         42:33
Brian J.       203   265     356   341       300          36:20
Will            284   382     520    596       430         48:52

It is interesting how most everyone was faster on the 4th and 5th rounds than on the 3rd.  
This may be due to the change from anaerobic to aerobic state. Mmmm.