Christmas Social

Members,

We will try and have a Christmas social in the month of Dec.    Proposed dates are Sat. Dec. 14 or Sat. Dec. 22.    Also, need a proposed location.  We can do something at the gym after the Sat. workout and have everyone bring something to eat (brunch).  

Need your in-put.

BrianJ

11/29 WOD

Warm = practice muscle-ups on the low rings.

WOD (AMRAP 18 min.)
3 muscle-ups (Rxlite= 3 chest to bar + 3 dips)
7 squats
10 sit-ups

scoring = 20 reps/ round

Cindy S.      316   dips with purple band and pull-ups
Alison          320    dips with green band and pull-ups
Chris  E.       160    Rxlite +(3 muscle-ups) Congrats on his first muscle-up.
Brad            250    Rxlite
Bagley          300   Rxlite
Tooth           180   kids
Hailey           200  kids
Brian J.         245   Rx
Dustin           298  Rxlite
Mark S.        335  Rxlite
Marco           283  dips with green band

11/28 WOD

WOD (2 rnds - time ea. round - 200 meter run after ea. item - 2 mat lengths ea. item)

travel lunges  (35/25)  overhead
turkey squat hops
gorilla squat jumps
bear crawl
rest 2 min. 

                     1           2
Terran       7:47        7:40    Rx
Shannon    9:52        10:18   Rx
Marcela    10:40      11:18    Rx
Melony      7:07        7:27     Rx
Brian J.       5:19      5:35      Rx
Camden     6:40        6:57     Rx
Enrique      6:43         7:57    Rx
Mark S.     5:04        5:36     Rx
Alison        7:00        6:38      Rx
Tara          8:20         7:39     Rx


Turkey squat hops. To optimize you must stay on your heels through the squat and jump. Also, if you hinge forward, you will have difficulty jumping backwards.  You will not jump backwards for good distance if you do not have good hip extension.  Doing these well should greatly reflect in your olympic lifts.  This is my new favorite excercise.   I see 200 meters of these in a workout.  Brian J.

11/27 WOD Linda

WOD  (10-9...2-1)
1.5    bw weight dead lift    or  225/160 Rxlite
1 bw   bench              or 155/95   Rxlite
3/4 bw  clean              or  135/75  Rxlite

Dwayne       DNF
Cindy S.      17:52   Rxlite
Alison          17:37
Enrique         17:49
Dustin          17:38    Rxlite
Bagley          24:25   
Brian J.         15:42
Marco           19:42
Chris E.          17:25  Rxlite
David S.        16:32  Rxlite


Alt. WOD (7 RNDS) 
                100 meter farmers carry  (2x30lb tire/ 1x 20lb tire)
                 1  rope climb

Shannon     19:10  Rx
Terran        15:20  Rx

11/26 WOD Jackie

WOD
80 rows  (45/33)
50 thrusters   (45/33)
30  pull-ups

Brian J.       9:00     Rx
Cindy S.    10:48    Rx
Alison        11:44    Rx
Tara           10:30
Terran        13:32    Rx
Cindy B.    14:00
Brad            16:27  Rx
Melony        13:15
Mark S.       8:10  Rx
David S.      11:19  Rx
Marco          12:25  Rx
Camden        9:18   kids

11/24 WOD DL Buddy Hold

WOD (12 min. AMRAP with buddy)
deadlift hold (225/155)
wallball or pull-ups (count reps here)

Cindy/ Alison    215  Rx
Mark/ David     241   Rx
Marco/ Jill         119  Rx
Camden             70    kids
Kyle/  Gavin      164  kids

11/23 WOD

WOD
front squat (3-3-3-2-2)

then
4 mat lengths    turkey squat hops (for time)
rest for one min.
then 2 min. AMRAP ea. (record score of each)(one min. rest between ea.)
burpees
box jump and over
dbl unders
                                                       squat hops        burpees      box overs     dbl unders
Ben   185/ 185/ 195/ 205/215           1:16                   31              30                51     Rx     next WOD free
Avery  45/55/65/ 65/65                     1:50                   ?                 30               284 S  Rx  next WOD free
Cindy B.    
Brian J.     185/185/185/185/185         ?                      29               32                95     Rx  
Ransom    135/135/145/155/155       2:05                  18                 17               52     Rx
Mark S.    65/85/105/125/145           1:40                  27                 36               29     Rx
Marco    65/85/105/125/145             3:06                   21                25               17      Rx
Cindy S.    65/85/95/95/105               2:25                  27                 29               73      Rx
            

11/22 10:00am WOD Only=>The Turkey

WOD (18 min. AMRAP)
5 turkey pull-ups
5 med ball clean and press
10 sit-ups

Bagley    222     Rx+   Chest to bar
Mark S.   226   Rx
Cindy S.   241   Rx
Tara          220
Alison      241    Rx
Terry J.     100
Courtney    260
Brian  J       221  Rx+  Chest to Bar

11/21 WOD Nancy

WOD
400 meter
15 OH squats

11/20 WOD 2012 Games Masters Chipper

WOD  2012 Games Masters Chipper
10   deadlift   Weight men (275/255/245/225)   Age Group (45-49/50-54/55-69/70+)
                     Weight women(195/175/155/135)
20   pull-ups
30   box  (25/20)
40   db swings (60/40)
50  dbl unders
40   db swings
30   box
20   pull-ups
10   dead lift

Masters 45-49 (Best in the world)
women
1st  8:35
5th  9:58
13th  11:49

men
1st    8:26
6th    10:03
11th  11:16

Nick   DNF
Terran   21:13  (155 DL)
Ransom  28:39   (225 DL)
Brad       ?
Lex       first workout scaled
Shannon      21:55
Tara             21:00
Cindy S.        15:25 (135 DL/ 30 lb db sings)
Chris  E.        15:41    225 DL
Alison             19:18   (135 DL/ singles)
Dustin             27:48  (singles)
Marco            25:25
Brian J             13:38  Rx

11/19 WOD

WOD
400 meter
then 7rnds (  15 rows (45/33) and 10 toes to bar)
400 meter

Tara
Alison        24:43    Rx
Chris         23:52
Cindy S.   24:43      Rx
Terran       22:51     Rx
Nick          20:36   Rx
Shannon    21:38 
Cindy  B. 
Brian  J       12:42   Rx     
Ransom       19:58  Rx
Melony         16:33
David  S.       17:59  Rx
Camden S.     23:31  kids
Mark S.         14:07   Rx
Marco            22:36  Rx

11/17 WOD Fight Gone Bad

WOD (1 min ea./ 3 rnds)
wall ball
sumo dl high pull
box jumps
push-press
bike
rest

Mark S.  287   Rx
Cindy S.  255    Rx
Alison     270     Rx
Marco    273      Rx
Tara        209
David S.    234   Rx
Camden     223  kids
Brian J.       253   Rx
Cindy B.      187

11/16 WOD

WOD (AMRAP  20 min.)
5 pull-ups
10 push-ups
15 dble unders



No times recorded

11/15 WOD

WOD (4 RNDS)
5 dead lift (275/ 185) or 1.5 BW
20 wall ball (20/13)

Alison        5:40   135 lbs
Cindy S.    5:40   135 lbs
Tooth        4:52     kids
Bagley      5:36     225
Hailey        5:51     kids
Mark S.     4:51     225
Dustin        7:35     Rx
Brian F.      8:07    135
Brian J.       5:49    Rx
Marco        8:55   Rx

11/14 WOD

WOD (21-15-9)
Floor to Overhead
ab role outs

Hailey      11:35  kids
Tara         11:37
Alison      10:35   Rx
Nick         9:17    Rx
Terran      14:20   Rx
Enrique     18:30  Rx
Melony     13:52  
Camden     8:51  kids
David S.    9:29  Rx
Mark  S.   9:28  Rx
Brian J.     9:17  Rx
Cindy B.

11/13 WOD

WOD (5 rnds)
12 thrusters (75/55)
9 toes to bar
200 meter with med ball (20/13)

Dustin       18:30  Rx
Alison       19:20  Rx
Cindy S.    22:35 Rx
Bagley       15:07 Rx
Tooth       
Marco       20:24 Rx
Shannon     23:00 
Brian F.     23:13

11/12 WOD

WOD   ( 18 min. AMRAP)
5 pull-ups
5 dips => 3 ring
10 v-ups
10 squats

Mark         370  Rx
Alison         293
Cindy  S.    301
Dustin        300  Rx
Tara           270
Jill               240 
Melody      
Charlotte    120  (10 min.)
Cindy  B.   120  (10 min)
Michelle     280
Camden      300 
David           270  Rx
Melony       270
Marco         278
Terran         217  bar dips
Ransom       190   Rx
Brian  J        300  Rx  20 M-ups

11/10 WOD David Blake McLendon

WOD  (2 rnds)
3 mat lengths travel lunges (45/35 lb plate overhead)
30 box jump (25/20)
20 wall ball
10 hand stand push-ups (15 box push-ups)

Cindy S.       10:48   25 lbs
Alison           10:10   25 lbs
Marco           13:00   45
Mark             9:19    45
David           10:58     35
Kyle              8:52     10
Camden        9:04      10
Enrique          15:41   45
Jill                 15:18     25
Marcela        15:45     25
Melony          15:31    25
Jennifer           14:14   25
Brian              12:19    45  Rx
Tara               11:29    25
Terran            13:35    25

10/9 WOD

WOD (3 rnds)
40 rows  (45/33)
21 burpees
400 meter

Alison      18:09
Tara         18:33
Cindy S.   17:03   Rx
Kyle  S.    11:03  (2 Rnds)

10/8 WOD SSGT Timothy Davis

WOD (5 rnds)
12 deadlift   (135/95) (Original Rx = 155 lbs.)
9 power cleans  "
6 shoulder to overhead "

Terran      16:29    (95 lbs/ 3 rnds)
Dwayne    20:35  (115 lbs)
Alison       11:35  Rx
Brian J.     17:30  Rx+ (155)
Camden    7:45   kids    Good job. First full workout.
David  S.  10:41  (95 lbs) Good job. First full workout.
Mark S.   13:46   Rx
Marco      16:52   Rx

11/6 WOD

WOD (7 RNDS)
5 thrusters
1 rope climb
1  under barbells
1  walk over plank

Gavin
Tara         10:28  (5 rnds)
Shannon   17:25
Nick         12:17  knotted rope
Terran      16:18 
Bagley       11:24  Rx
Tooth         12:20   Rx
Cindy S.     13:53   Rx
Melony        17:20
Brian J.         11:34  Rx
Marco         18:20    Rx

11/7 Filthy Fifty

WOD
50 pull-ups
50 box jumps
50 push-ups
50 wall-ball
50 dbl unders
50 sit-ups

Terran   26:19  Rx
Nick      26:50  Rx
Shannon   30:15
Camden   9:15  1/2 reps
David  S.    9:37  1/2 reps
Mark S.     19:53  Rx  spot on the wall
Cindy  S.     21:46  Rx  spot on the wall

Xi-fit customer appretiation

Members,

As we enter the holiday season, I would like express my appreciation to the members of Xi-fit.   I would also like to propose a social event so that members can see each other face to face in a setting other than in the middle of a WOD.  I am up for suggestions.

We can do something for the kids and the adults during the day and/or we can do something located outside of the gym for adults only.    Renting the upstairs of the Black Rose down town is an option.   I think it only requires a minimum $200 bar tab.   There is a juke box, billiards, and darts upstairs.

Let me know of any interest,

BrianJ   

11/5 WOD

WOD (7 rnds)
5 burpee tire flips
1 sled pull/push  (195/125 lbs on sled)
30 sec plank ( do 25 sec plank if you must do a plate change on the sled)

Alison      14:05  Rx
Terran      19:03  Rx
Nick        15:13  Rx
Marcella   17:15  Rx
Dwayne    18:00   Rx
Brian J..     17:14  Rx
Cindy B.    14:30 
Cindy S.    13:47  Rx
Marco       13:25  Rx
Mark         11:50  Rx


I should have gave more time credit for those who did plate changes. 

11/3 WOD 12.3

WOD (AMRAP 18 min.)
15 box (25/20)
12 push press  (105/75)
9  toes to bar   (scale V-ups)

Marco  192 Rx   good Rx
Mark     249 Rx   top score to date
Cindy    243
Alison     195 Rx

11/2 WOD

WOD
40 burpees
40 tire slams
40 push-ups
40 burpees

Brian J.      10:33   Rx
Cindy S.     11:11  Rx
Nick J.       15:09  Rx
Shannon     17:59  Rx
Enrique       18:48  Rx
Marco         14:14  Rx

11/1 WOD

WOD (3-3-3-3-3)
Power cleans

then (4 rnds) not timed
30 sec undulation
8 rope pull-ups
8 rope tricepts

Brian J.   185/205/205/185/185
Chris E.
Cindy
Alison
Enrique  185/205/205/185/185