12/31/2012 WOD

WOD
bench (5-5-4-4-3-3)

then  Frelen
                                                           Frelen
Phillip  225/275/275/295/315/315      14:08  Rx
Alison  95/95/95/95/115/115               14:40  Rx
Terran   95/95/95/95/95/95                 16:30  Rx
Chris     225/ 225/ 245/245/245/245   17:10 Rx
Cindy                                                   17:46  Rx
Travis                                                    18:15
Shannon                                                    22:57
Dustin                                                      13:14 Rx
Brad                                                        16:00 Rx
Marco                                                       15:42 Rx

12/29 WOD Sumo Buddy Ball Run

WOD  Sumo Buddy Ball Run (15 min. AMRAP)
100 meter med. ball run (20/13)  count reps
sumo dl high pull  (75/55)   count reps

12/28 DBL Sitting Karen

WOD (2 rnds)
50 wall ball
25 sit-ups
25 dbl unders (200 singles)

Terran   9:43  Rx
Alison    12:07
Phillip    8:16    Rx
Tara      13:10
Gavin     11:50  kids

12/27 Heavy and High

WOD
push press  (5-5-4-4-3-3) go heavy as possible. Post loads

then 3 rnds
20 undulation (big motions)
20 box (go high  38 in./30 in.)
10 pull-ups (weighted with 20 lbs/13 lbs)

Terran   85/85/85/85/85/85
Brian J.   135/155/185/185/185/185fail
Marco   135/135/135/135/155/155

12/26 WOD Elizabeth

WOD (21-15-9)
Squat or power cleans (previously we required squat cleans but not this time)
ring dips

Terran      13:58
Shannon   15:25
Brad         10:19
Ransom     14:20
Dustin       6:56  Rx
Alison       7:54
Chris         6:53
Marco      11:04
Mark         5:52    Mod
Cindy S.    8:38 

Some better ring dips this time.  Ring dips are a good functional body weight movement.

12/24 WOD 12 days of Xi-fit

WOD ( Just like the song) (Everyone should try this one)
and 1 pull-up burpee
2 push-ups
3  toes to bar
4 front squats
5 power cleans (95/65)
6 ring dips
7 hang snatches
8 sit-ups
9 kness to elbow
10 tire slams
11  sumo high pulls (95/65)
12 double unders


Alison  29:58
Chris     32:24
Tara    37:45
Cindy  37:50
Brian J.   30:30 Rx
Jay 
Brad  52:46  with 20lb vest
Ransom   58:00  Rx  (good Rx)
Dustin      40:00  Rx+ with 20lb vest

12/22 WOD Buddy Blaster

WOD  (15 min. AMRAP)
buddy 1 =>  burpee pull-ups
buddy 2 =>  over tires and under barbells
Alternate

David S. / Camden   60+30 = 90    Rx
Cindy /  Chris             46+52 = 98 Rx
Marco/ Tony               35+45  =  80 Rx
Jordan/ Emma          35+30   = 65  Rkids
Tara/  Roger             28+ 44   =  72    (Roger Rx)
Terran/ Brian J.          47 + 60     107  Rx

12/21 WOD

WOD (20 min. AMRAP)
3 wall walks
7 hug a twinkie
15 dbl unders (50 singles but not Rx)

25 reps/ rnd

Tara       150
Alison     252
Dustin     350
Dwayne    252 Rx
Brad        252
Brian J.     403 Rx
Cindy S.    300 Rx
Mark S.   332 alt.
Marco      203 Rx!!

Dr. Oz and living long

Dr. Oz (as seen on Opra Winfrey's show) is a medical Doctor who promotes health and living long.  He is on the leading edge of these fields.  He has his own show and web site DrOz.com.   Below are a few points that he has made.

To stay health, you must lift weights.   The most healthy populations in the world are those who do lifting as part of their daily lives.  Some do things as simple as carrying water to their huts daily.

Females over 40 especially need to lift weights.  They have falling levels of hormones and must lift just to maintain muscle mass.

Men loose weight faster because they usually have greater muscle mass.  Muscle mass burns calories at huge rates; therefore, women generally need to gain more muscle in order to burn calories at higher rates.

Take vitamin D3 if you don't get 10 minutes of sun each day.  Many health issues are now being linked to Vitamin D3 difficiencies. 

Dr. Oz also has a new book "You Staying Young"

New Injury Policy

In the future, I would like to keep people active in the gym even if they have a limb injury.   For example, if you have an injured knee, I can provide workouts that involve pull-ups, dips, v-ups, sit-ups, etc.   Being totally inactive during an injury is the worst thing to do.

BrianJ

12/20 WOD

WOD
100 thruster (75/55)

Terran      11:38  Rx
Dwayne    17:30  
Brian J.     18:51 Rx+  95lbs
Brad          15:15  Rx+  95 lbs
Cindy S.     9:03 Rx
Alison        7:20  Rx
Ransom      14:15
Marco         12:27 Rx

Be sure to get good depth on these.

Holiday Gift Certificates

For the Holidays, I will offer $50 gift certificates for 2 visits/wk for a month for non members.   This also allows the person 2 free visits on Saturedays during the month.    That is a total of 11 visits at $4.54/ visit.

BrianJ

2013 Rates

Members,

The main web site shows updated rates for the new year.   Generally, the rates increase slightly at $10/ month accross the board if you pay month to month.   Rates are much less if payments are made in advance (10% discounted).   With this, I hope to continue to service your long term fitness needs.

BrianJ

12/19 WOD Helen

WOD (3 cycles)
400 meter
21 DB swings (60/40)
12 pull-ups

Alison    13:13     Rx   Previous  15:42
Terran   14:47     Rx
Dwayne  15:03  Rx
Ransom   19:12  Rx
Dustin       11:26  Rx
David  S.    14:02  Rx
Barbara       12:04

12/18 WOD

WOD (2 rnds) for time
50 box jumps (25/20)
50 sit-ups

then (1 rnd)
50 undulation
50 bag punches

Shannon    15:00   Rx
Terran       18:00   Rx
Alison        10:25   Rx
Brad           9:59   Rx
Cindy  S.     9:54  Rx
Chris   E.     9:46   Rx
Dustin          9:43  Rx
Marco         11:40  Rx
Cindy B.     12:59
Brian J.         15:09  Rx+
Mark S.       10:05  Rx

Christmas eve and New Years WOD

We will have a Christmas eve workout at 9:00 and 9:30 am.    With sufficient request, we will have a workout at 12:00 noon also.   We will be closed Christmas day.    We will be open new years day at 11:30 as long as there is sufficient participation. New years eve will have normal hours. 

BrianJ 

12/17 WOD Nasty Girls

WOD (3 cycles)
50 squats
7 muscle-ups
10 hang cleans (Rxlite = 7 ring dips + 7 chest to bar)

Cindy S.    10:50  
Alsion        11:24
Terran        16:20 Rxlite
Chris E.       15:27  Rxlite with 3 M-ups
Brad             13:28  Rxlite

Remember Christmas Social

Members,

Don't forget the social tomorrow night at the Black Rose.  Things start around 8:30 or 9:00 pm.  Find us upstairs where the billards and darts are located.   

BrianJ

12/15 WOD Buddy Plank Hold

WOD (Alternate between excercises with your buddy)  ( 15  min. AMRAP)
Low plank
Tire burpees (count reps here)

Brian J/ Jordan        81
Mark/ Cindy S.       115
Alison / Marco         87
Terran/  Cindy B.     81

12/14 WOD Balance Buster

WOD (2 rnds) perform each on balance dome and med. ball
20  side squats (13/10)
20  squat clean and press
20 wall ball
8/8/8 push-ups on med. ball
20 sit-ups
20 thrusters
20 courtsies

Brian J.   19:48  Rx+  20 lb med. ball
Cindy B   ?  
Dwayne   24:49  Rx
Shannon   19:50  Rx
Cindy S.   13:44  Rx
Alison       14:41  Rx
Ransom    19:54  Rx
Marco       25:32   Rx

12/13 WOD

WOD (AMRAP 18 Min)
5     OH squats (45/33) 
10   rows     (45/33)   (Mark score here.  Bar can touch floor)
14   floor wipers ( don't touch bar to floor)
1 turk get-up ( if you touch bar to floor penalty = 3 burpees)

Terran       251  20 lb bar
Dwayne     257  Rx
Brian J.       279  Rx
Cindy B.      190  10 lb bar
Dustin          228  Rx
Shannon     245
Ransom       195 
Nick            269   Rx
Chris           270   Rx
Cindy  S.     275   Rx
Alison          256   Rx
Brad            275    Rx
Marco         250    33 lb bar

12/12 WOD

WOD  (4 rnds)
7 dead lift (225/155)
12 ring dips
20 burpees


Alison              20:17  purple band dips
Tara                20:35  purple band bar dips
Shannon          19:58  bench dips
Terran              19:00  green band dips
Chris                 17:06  Rx
Brad                 17:24
Dustin               14:39  Rx
David                16:20  Rx
Mark                 15:58  Rx

12/11 WOD

WOD  7 rnds
1 rope climb
100  meter tire carry   (2x30/20x20)


OR   2 rnds
10  power cleans   (155/115 or heavier)
10 pull-ups

Dwayne   5:07  140
Terran     4:48   95
Enrique    9:43   185

12/10 Fran

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

Tara       8:44
Alsion     9:11   Rx
Dustin     12:09  Rx
Enrique   15:25 
Marco    12:42 Rx
David S.  13:02  Rx
Nick        9:19  Rx
Shannon  10:27
Mark S.    7:42 Rx

12/8 WOD 500

WOD  500 reps total of below. 100 reps max of individual item.
sumo high pull (75/55)
push press (75/55)
dbl unders
box jump (25/20)
wall ball
pull-ups
ring jumps
toes to bar

Dustin   49:10   500  reps Rx
Brad     72:00    500  reps Rx
Tara      25:45   300
Bagley   52:00   500 reps Rx
Marco    48:00   300
Alison   ?
Brian J.   ?
Cindy      41:00 500 reps Rx
Mark       44:40  50 reps Rx

12/7 WOD

WOD (40-30-20-10)
tire slams (30/20)
squats
dbl unders

Cindy B.    19:45
Cindy S.     10:11  Rx
Brad           21:50   MOD
Alison         12:34   singles
Mark S.     13:53
Dwayne      17:15
Ransom       13:11  Rx
Nick     
Sha               18:39  Rx
Marco            15:11

Christmas Social update 2

The Black Rose upstairs is closed (rented closed party) Friday Dec. 14, so we will need to do our Christmas social Sat.night Dec. 15.   Let's say starting around 8:30 or 9:00 pm.  

BrianJ

12/6 WOD Track Triplet

WOD  (3 rnds)
8 split snatch (115/75)
7 bar m-ups
400 meter

Best in the world:
1st  8:03
6th   8:23
10th  8:49
21st  9:10

Alison     10:33   sub box for 400
Ransom    17:20
Mark S.    11:08   chest to bar and dips
Brian J.     11:39  Rx
Marco       15:30  

12/5 WOD Grace

WOD
30  clean and jerk (135/95)

cash out (3 rnds)    (Not timed. )
toes to bar max
7 rope tricepts
7 rope pull-ups

             Grace
Alison   3:29  Rx  and current best at Xi-fit  (previous 4:40)
Tara      3:35  
Dwayne   5:58
Shannon   6:06
Terran      9:05   Rx
Dustin      3:58   Rx    
Ransom    10:23  Rx
                          

11/4 WOD

WOD (15 min.  AMRAP)
10 wall ball
10 box
2 short mat lengths T lunges with barbell (65/45)

Nick          150
Shannon     120
Terran        151   Rx
Dwayne     150 
Ransom      173  Rx
Alison         215  Rx
Cindy  S.    200  Rx
Chris           145  Rx
Jill               120
Dustin          170  Rx
Enrique        200   Rx
Marco         150   Rx

update Christmas Social

Members,

I propose Fri. evening Dec. 14 (downtown Blackrose) instead of Sat. the 15th for a social.  
Please advise if you would like to attend.

BrianJ

12/3 WOD

Warm/WOD
deadlift(3-3-3-3-3)

WOD (15 min. AMRAP)
1 rope climb
10 push-ups
100  meter run.

                 DL                                   
Brian J     275/295/315/345PB/325     290   Rx
Ransom    225/225/245/265/275     200   Rx
Brad       225/275/295/315/275       145 Rx
Dustin       ?/?/?/?/385                      230  Rx     455 one rep max.  Xi-fit best.
Jordan                                              180
Marco                              335 PB      260 Rx

12/1 WOD Hammer

WOD (3 rnds)
5 power cleans (135/95)
10 front squats
5 jerks/ shoulder to overhead
20 pull-ups
90 sec rest

Marco   19:47  
Dustin     16:13   Rx
Alison     19:00    Rx
David      18:10
Camden    15:30   
Gavin         19:35
Brian J.       13:14  Rx

11/30 WOD

WOD  (3 rnds)
20 burpees
15 power snatch (95/65)
30 mnt climbers - total
rest 60 sec

Brad      24:54  Rx
Marco   23:14  Rx
Brian J.  14:05  Rx
Tara       16:00
Cindy      15:30
Chris        16:50  Rx
Alison      16:43  Rx
Nick         18:53 Rx
Shannon   25:24  Rx
Terran      22:11   Rx
Dwayne    24:40   Rx