9/28 WOD Around the World

WOD (4 trips)
5 turk get-ups (45/30)
15 roman dls (75/55)
20 shoulder to overhead (75/55)

Mike B.  13:48   Rx+  (95 lbs)
Brian J.   16:17    Rx+  (95 lbs)
Alison      17:55   Rx
Luke       17:17    Rx
Cindy      15:50  
Misty       lookin good
Chris       19:10
Ransom   25:19  Rx
Bagley     12:41  Rx+ (95 lbs)
Hailey      9:54    Rkids
Tooth       7:00   Rkids
Marco     15:11

Rate updates

I published new rates on the main web site.
 
The published rates are back to the old original rates; however, new members will be charged a ramp up training fee for initial training of the basic movements.   This new rate design better covers the true cost of members versus new members.  

Also,  I will leave Sat. 9:30am as a standard time for trial workouts for non members.  

BrianJ

9/27 WOD

WOD   (10-9-     -2-1)
deadlift    (225/160)
push-ups
v-ups

Mark      10:08 Rx
Alison      7:17
Nick         8:25  Rx
Shannon    12:00
Ransom     15:29  Rx
Brian J.      7:45    Rx+ (245)
Marco        11:47   Rx

9/26 WOD "ST"

WOD   (5 rnds)
200 M
over the wall
5 RR tie flips
1 rope climb

Alison    21:29
Nick      16:18
Terran     20:32  Rx
Shannon   24:46
Brian J.     14:15  Rx
Ransom     21:48
Bagley       14:59  Rx
Hailey         16:30
Tooth          10:05
Luke           20:34  Rx
Marco         18:15  Rx
Cindy            16:42 Rx

9/25 WOD

WOD (3-3-3-3-3)
push-press

cash out (3 rnds)
15  box jump (30/25or go as high as you can. Push your limits)
30 sit-ups
                 box            PP
Mike B.     30 in        175
Brian J.      36 in        155 
Chris E.     36            175
Cindy S.    30             85
Ransom     30             165
Misty         25               na
Kyle          25  (shin kicker)
Marco
Daniel

9/24 WOD Frelen

WOD  (21-15-9)
400 meter
db thrusters  (30/20 dbs)
pull-ups

Need more people on the board.

Chris    14:18  Rx
Alison    14:15 
Cindy    19:39   Rx
Ransom   24:17   Rx
Mark       11:29   Rx
Marco     20:00    Rx
Daniel      20:00
Brian J.      9:40  Rx

9/22 WOD

WOD  5 min. AMRAP each couplet.  2 min. rest between each

1     7 DB swings  (60/30)
       7  Burpees

2   7 OH squats (95/65)
     7 box jumps  

3   7 med ball cleans (20/13)
      7 pull-ups

                    1                   2               3          total
Mark         80+84         56+56         64         200
Cindy                                                            204
Marco                                                           154
Mike                                                              201   Rx
Bagley                                                            209   Rx
Alsion                                                            218
Shannon                                                         158
Terran                                                             157  Rx

9/21 WOD

WOD (10 RNDS)
200 meter
1 sled pull/push  (220/125)

Alison   16:12  Rx  
Greg      19:50   Rxlite
Terran   17:35   Rx
Cindy       21:10   Rx
Misty      21:10  Rx
Chris       19:81 Rx
Brian J.    18:27  Rx
Marco     20:42  Rx

9/20 WOD

Warm
work on butterfly pull-ups

WOD (15 min. AMRAP)
5 pull-ups
5 med ball clean and press (20/13)
2 mat lengths gorilla jump squats

15 points/ rnd

Terran    120  Rx
Dwayne  135  Rx
Chris       110  Rx
Alsion       125 
Cindy        120  Rx
Kyle       155
Gavin     150  rK
Ransom    109  Rx
Mark        165  Rx
Marco      115  Rx
Daniel       105
Mike B.      164  Rx

9/19 WOD Linda

WOD (10-9-8----2-1)
1.5 BW DL      Rxlite  (225/135)
1   BW  bench     Rxlite  (125/65)
.75 BW clean       Rxlite (135/95)

Terran   25:40  Rxlite
Chris     265 dl   DNF
Brian J.   22:30  Rxlite
Ransom   28:20   Rxlite
Nick        18:39   Rxlite
Shannon   22:35
Marco     34:10   Rxlite

9/18 WOD

WOD (4 rnds for time)
2 rope climbs
30 push-ups
30 sit-ups

Greg
Dwayne      21:59  Rx
Terran         23:10  Rx
Kyle            16:40
Cindy           17:18  Rx
Bagley          14:34  Rx

Alt WOD (5 runds)
20 undulation
20 rows(45/33)
20 hammer swings
20 v-ups with pvc

Nick
Brian J.
Shannon
Marco
Daniel
Alison
Greg
Tooth
Hailey

9/17 WOD

WOD (2 min. each item with 60 rest between)
ring dips
corner dead lift (70/45)
toes to bar
plank knees to shoulder


                    dips     cdl        t to b        plank
Greg             40       55          26           16
Alison           68        54Rx     13Rx       43Rx  
Dwayne        36Rx?  40Rx      25Rx      47rx
Mike S.        27        51Rx       17Rx     44Rx
Ransom        21        47Rx       16          52Rx
Cindy             24       62Rx       10Rx     48Rx
Brian J           34       59Rx       30Rx       55Rx
Nick              14        60Rx      19Rx       40Rx
Shannon         24        35Rx      30            38
Mark S.         43Rx?   58Rx      22Rx       32Rx
Marco           35          35Rx      25Rx       27
Mike B.          44Rx     83Rx      27Rx       33 Rx

Saw only one clear Rx on the dips. 
For each rep the bicept should come in contact with ring (minimum).
For a muscle-up you will probably push from even a lower position.

9/16 WOD

WOD (3 rnds for tim)
15 tire slams
15 Dbl unders
10 floor to overhead   (115/75)
10 pull-ups

Matt
Terran
Phillip
Brian J.
Blue Ridge Roller girl

9/15 WOD

WOD (wall balls on bosu)
800 meter
40 wall ball
600  meter
30 wall ball
400  meter
20 wall ball
200  meter
10 wall ball

Bagley    16:57  Rx
Cindy     16:58   Rx
Mark      16:55   Rx
Kyle        10:27   rK
Hailey       11:35  rK

9/14 WOD

WOD    (for time)
40 pull-ups
40 box jumps (25/30)
40 front squats (115/80)

Alison   12:00
Greg      14:53
Dwayne   16:00
Ransom   19:30
Scott        12:50
Cindy      9:25
Chris       9:45  Rx
Nick       13:50   Rx
Shannon    14:29
Marco      18:44
Mike S.      12:50  Rx

9/13 WOD

WOD     (3-3-3-3-3-3)
push jerk/ clean with 3 jerks

then   cash out  (3 rnds)
       30 dbl unders
        20 knees to elbow
         10 ft of hand stand walking

9/12 WOD

WOD
400 m for time

then

AMRAP 15 min. (25 reps/ rnd)
8 rope tricepts
8 sumo deadlift high pulls (75/55)
8 box jump overs (12 in)
1 wall walk
  
          400M       AMRAP
Greg     95              150
Alison    72             208   Rx
Luke      65             202  Rx
Terran    62             183   Rx
Nick       67              200     Rx
Shannon  88              145  Rx
Greg       95               150 
Ransom  67               202 Rx
Bagley     62               252  Rx
Tooth      133             175
Hailey      90               225
Marco    72                 200  Rx
Brian J       52              290  Rx 
Scott M.    58              175   Rx
Cindy        69               193  Rx
Mark         59             250  Rx

Sunday WOD this weekend with Roller Girls

We will have WODs at Green River Auto Service this Sunday. Sept. 16 1935 Spartanburg Hwy.
The Blue Ridge Rollergirls will be there giving car washes to raise money.

The  WOD times are 12:00 noon,  1:00pm, and 2:00.

The event is from 11am to 3 pm.     $2 burgers and hot dogs

9/11 Watch the Multifit games on ESPN2

Sarting 9/11.  Go to the games web site for full schedule.

9/11 WOD

WOD   (5 RNDS )
5 handstand push-ups
10 pistols
15 pull-ups

Greg  17:14
Alison   16:10
Terran    21:52 (75 pull-ups)
Cindy  25:20    (75 pull-ups)
Nick  16:30  4 rnds
Chris 
Kyle         10:30
Ransom   23:07
Derrek     26:48  
Marco      20:30
Mike          19:15

9/8 WOD Baseline

WOD (5 RNDs for time)
Cindy 
Kyle
Mark
Jill

9/10 WOD

WOD (5 rnds)
1 Rope  bridge
5 squat clean thrusters (135/95)

Cindy   8:02
Chris    18:00
Terran   18:40  Rx
Ransom   9:26
Nick        9:45  Rx
Shannon    11:35
Luke          10:02
Bagley        6:55  Rx
Tooth          6:35  rK
Hailey         6:55  rK
Marco         10:26

9/7 WOD

WOD (2 rnds)
35 thrusters (95/65)
15 roll outs

Derrek      12:51  Rx
Mike  B.   10:33  Rx
Moranda   11:20
Luke          13:23 
Ransom      12:40
Tooth         5:10
Hailey
Bagley        9:55  Rx
Marco        15:17
Mark S.      13:17  Rx

9/7 Friday Bagley to close.

Bagley plans to close tomorrow no later than 6:00 pm.

I will play in the Apple Open Tournament and I am scheduled for a match at 6:00 pm.

9/6 WOD

WOD (6 Rnds)
30 undulation (alternate exercises each round)
200 meter
20 dbl unders

Shannon

9/5 WOD

WOD
20 front squat (135/95)
400 meter
20 floor to overhead (135/95)

P. Greg    11:00
Dwayne   8:50 
Terran      17:50  Rx
Corey       10:18
Shannon    12:12
Moranda   12:30
Mike S.      11:03 
Marco        12:86  

Testamonials

Many of you have been with me for awhile.   I would like to start documenting your improvements and getting your input of your experience here at Xi-fit.  Ideally, I would like to put together before and after pictures with a short paragraph of explaining your gains and future outlook.   For those new to Xi-fit, please keep in mind that it takes time for your body transform. Persistance and good habits will push you to permanent and high levels of good health.

BrianJ

9/1 WOD

WOD  (2 min. AMRAP each item with 60 sec rest between)
sumo dl high pull
push-press
sit-ups
double unders

Bagley   40 + 42 +43 +81 =236   Rx
Brian J.  41+30+57+117 = 245  Rx
Nick      42+35+50+12 = 139  Rx

9/3 WOD Nancy

WOD 
400 meter
15 OH squats (95/65)

9/2 WOD Spartan 300

WOD
25 pull-ups
50 deadlift 135/95
50 push-ups
50 box
50 floor wipers
50 med ball clean and press
25 pull-ups

                                Previous
Mark  23:14 Rx         27:36
Luke   35:00  Rx
Bagley  19:50  Rx        21:46
Terran   30:00  Rx
Cindy    23:08
Derrek   27:00 Rx
Brian  J.  18:35  Rx plus 30 sec penalty= 19:05
Tooth     19:00 Rx
Jill            34:30
Mike B.    20:44 Rx      23:13
Greg         27:05