5/1 WOD

WOD
30 burpees
30 floor press (115/75)
20 burpees
20 cleans (115/75)
10 burpees
10 floor to overhead (115/75)

4/30 WOD Kelly

WOD (3 or 5 cycles)
400  meter
30 box
30 wall ball

Cindy S.     35:42  Rx    5 rnds
Ransom      33:56   Rx 5 rnds
Cindy L.
Abbie
Justin
Marco

4/29 WOD Spartan 300

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

Colby      20:31  Rx
Cindy S.  21:28 Rx
Ransom    29:28  RRansom
Cindy L.  
Abbie    
Melvin
Jackie
Connie
Marco              Rx  

4/27 WOD

WOD (6 RNDS)
10 squat clean thrusters (95/65)
100 meter

4/26 WOD

WOD  (12 min. AMRAP)
5 sumo dl high pull (75/65)
5 wall ball
10 sumo
10 wall ball
15 sumo
15 wall ball
20 sumo
20 wall ball
and so on.

Abbie
Cindy L.
Cindy S.    192  Rx
Ransom     177   RRansom
Chris           205  Rx
Colby         210   Rx
Melony       177   Rx
Stacey        135
Mark          187   Rx

4/25 WOD Angie

Warm
Clean max

WOD
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Ransom    37:16   RRansom
Cindy S.    38:28  Rx
Connie
Melvin
Jackie
Destinee
Colby      29:20  Rx
Cortney
Mark
Edy
Marco    24:57  Rx

4/24 WOD

WOD (10 min. AMRAP)
5     push press (95/65)
10   dead lifts (95/65)
15   box jumps

Cash Out
20 tire or RR tie flips

4/23 WOD Helen

WOD (3 CYCLES)
400  m
21 db swings (60/40)
12 pull-ups

Cash out (3 rnds)
8 rope tricepts
15 hammer swings
15 sit-ups

Cindy L
Cindy S.   11:46 Rx
Abbie 
Justin
Melony  
Edy
Connie
Jackie
Marco     9:48  Rx #2 spot on the board.

4/22 WOD

WOD (6 RNDs with 15 min. cap)
10 cleans (115/80)
10 burpees

Colby        11:58  Rx
Cindy S.    12:31  Rx
Abbie
Cindy L.
Connie
Jackie
Destinee
Edy
Mark       11:36  Rx
Marco      12:18   Rx

4/20 WOD

WOD (3 or 5 rounds)
45 squats
3 mat lengths T. lunges (20/13) med. ball
15 box (24/20)
5 burpees

Melvin
Connie
Stacey       30:00  Rx 4 rnds
Brian J.     25:15  Rx 5 rnds

4/19 WOD Your Choice

Your choice.

8 or 10 RNDs
3 handstand push-ups
6 DL  (225/155)
12 pull-ups
24  dbl unders / scale 50 singles

Cindy L.    
Abbie
Cindy S.     
Chris          32:37  8 rnds Rx
Jim
Marco
Stacey
Justin

4/18 WOD

WOD (5 RNDs)
15 DB/ KB swings (60/40)
15 burpees
15 sit-ups

Cindy S.  
Ransom     23:30  Rx
Chris        3 rnds Rx
Debbie
Melony     14:06  Rx
Edy
Sacey
Marco       14:40 Rx
Mark          13:12  Rx
Connie
Jackie
Colby        13:46  Rx

Mad Mountain Mud Run June 1

We have one team for the Mad Mountain Mud Run.   Each team is made up of four people.   We need another to make a second team.   We need to sign up this week.   Please let me know if you want to be on a team.   

June 1- Berkley Park
$190/ team

Google Mad Mountain Mud Run for more info.

Edneyville Spring Fling 5k -Winners

Congratulations to Cindy and Mark Splawn on their placement in the Edneyville Spring Fling 5k.

Mark got 1st in the 46 and above age group with a time of 24:48.  He placed 8th overall.
Cindy got 3rd in the 36 to 45 age group with a time a time of 30:34

4/17 WOD

WOD
Front Squat (2,500/2,000 lbs) lift with minimum reps at your pace

then for time
(3 RNDS)
10 Snatches (95/65)
15 tire slames

Cash Out (3 rnds)
20 undulation
10 rope tricepts
8 bench

            
                 f. squats            3 rnds
Colby   135lb x 19          6:43 Rx
BrianJ    185lb x 14        5:09  Rx
Mark     115x 22            5:13
Marco   155x 16            6:18 Rx
Connie   60x 34              6;26
Jackie    45 x 45             6:24
Justin     95 x  21            9:25 Rx
Stacey   60 x 34              5:19

4/16 WOD

WOD (7 min. AMRAP x two or three)  Record time of each set.
5 toes to bar/ scale 10 sit-ups
10 wall ball
15 box jumps (24/20)

rest 2 min.  after the 7 min. of above
Repeat for a total of 2 or 3 sets.

Ransom  89 + 75 =        164
Chris      117 +91 =      208  Rx
Cindy S.  107 +  91  =  198  Rx
Cindy L  100 + 100  =  200
Abbie    93+90        =  183
Colby  125 + 125   = 250 Rx 
Melvin  105 +65        170
Connie  60 +75  =      135
Jackie  95 + 95  =       190
Marco 105 + 92  =     197  Rx
Mark  114 + 99  =     213  Rx
Brian J.  133+ 102 =   235  Rx

The second round on this one was hard.  No one did a third round.  Two was plenty. 
We will do more of these interval trainings.  I believe next time we will do this one 5 min. but for a minimum of three rounds.  Plan to see this next week.  BrianJ

4/15 WOD

WOD (3 RNDS)
15 thrusters (100/65)
15 pull-ups

Abbie
Cindy S.
Chris E.
Cindy L.
Joe 
Ransom
Colby       13:15  Rx
Melony
Brian J.    
Marco      12:12  Rx
Melvin
Connie

2013 Crossfit Open Reflection

After the 2013 Crossfit Open,  I would like to give a little analysis.   The workouts of 2013 where quite simular to the workouts of 2012.   13.3 was an exact repeat of 12.4.   13.1 was a combination of 12.1 and 12.3.   In two Opens there has been no running, rope climb, rowing, sumo dl high pulls, overhead squats, handstand push-ups, or kettle bell swings.   One must understand the limit of selection of movements due to the need of video submissions and the fact that most home gym people do not have $1000 row machines.    So, for those of us who want to be more competitive in the Open, we will need to focus more on the movements subject to be in the Open.

How did I do in the Open ( I compared myself to age group 45-50 worldwide)
13.1    I would have been on page 5 out of 42 = 83% (burpees, snatches)
           This was my best performance eventhough, I was still sick at the time.
13.2    page 14 of 42= 66%   (push-press, deadlift, box jumps)
            This one should have been my best but it was not.   Box jumps killed me on this. Surprising.
13.3    page 12 of 42 = 71%  (150 wallball, 90 dle unders, m-ups)
             I thought my performance on this one was terrible.  I can improve this one by a lot.
13.4     page 10 of 42 = 75% (clean and jerk, toes to bar)
            I need to do more clean and jerk at high frequency.
13.5      NA     A small muscle pull will put you out.

We did video my workouts, which was a good experience. I would like to thank those that helped.    We will be prepared for next year if anyone wants to compete.   I am very hopeful for next years Open. 

How to prepare for next year?
Lots of wallball, burpees, floor to overhead, thrusters, toes to bar, chest to bar, muscle-ups, deadlifts, and box jumps.

If you could care less about the Crossfit Open, that is Ok.  I will always try to keep our workouts fresh and interesting.

BrianJ

           

   

4/12 WOD

WOD
push press (4-4-4-3-3) (155/95) or more
then for time
(4 rnds)
20 burpees
1 rope climb

Chris E.   9:09  Rx
Colby
Cindy S.   11:15  Rx
Ransom    14:24
Abbie
Cindy L.

Mark alt wod
Stacey alt wod

4/11 WOD

WOD (from 1/21/2013) (7-6-5-4-3-2-1)
weighted pull-ups (20/13)
overhead squats (95/65)

Cash Out (3 rnds)
20 undulation
2 min. plank hold

Colby  
Cindy S.
Melony
Ransom
Jim
Connie
Justin

4/10 WOD

WOD
Max deadlift ( Don't go too heavy if you are not ready. Maintain core.)

then 10 rnds for time
100 meter
10 rows ( Rx+ 12 reps)
5 dips (Rx+    7 reps)

Colby        14:41   Rx
Cindy  L.   20:35
Mark          15:29   Rx
Marco        15:29    Rx
Jim   G.       15:24    Rx
Stacy           17:50
Connie        19:43
Brian              ?       Rx

4/9 WOD

WOD (3 rnds) record time of each round.

30 floor to overhead  (95/65)

rest 1 min.

4/8 WOD

WOD
(10 min. AMRAP)
7  pull-ups
7 db thrusters (20/10)
16 sit-ups


Cindy S.  182 Rx
Chris E.     167  Rx+
Abbie   162
Cindy L.   162
Ransom    144  Rx
Marco      216   Rx
Connie      180
Mark         226
Colby        211 Rx
Stacy         161
Brian J.  alt. WOD

4/6 WOD

WOD  Buddy Ring Hold (AMRAP 15 min.)

ring hold/ push press (75/55)
or low plank/floor to overhead (75/55)
with 5 pull-ups every 3 min.

Cash Out  (2 rnds)
200 m
20 squats

Stacey/ Trent      113
Jim/ Cindy           211
Marco/ Mark      186

Loyal Customers

I appreciate my loyal customers.  I hope to continue to help in your pursuit of strength and health. 

Brian J

4/5 WOD Indoor Obstacle

WOD (5 or 7  RNDS)
under barbells
walk plank with med. ball
swing from tire to tire
traverse rope
hop through big tires
run 100 meter
over wall

Cindy S.    19:40  Rx  (7 RNDs)
Ransom     19:43  Rx   (7 RNDS)
Cindy L.     20:30   Rx  (5 RNDS)
Abbie         30:30    (7 RNDs)
Jim              23:38    (7 RNDs)

4/4 WOD

12.5 Open has thrusters and chest to bar pull-up.   We just did thrusters and pull-ups so this workout can be done tomorrow or Sat.

WOD ( 10-9--.....2-1)
sumo dl high pulls (95/65)
bar facing burpees

Cash Out
30 to 50 box jumps  (30/24).  Try to GHAP (Go high as possible)

Abbie         14:10
Cindy  S.     10:24  Rx
Ransom        11:47   Rx
Marco           8:18    Rx
Brian             8:08     Gimpy

4/3 WOD

 






WOD
5 thrusters on the min. for 5 min. (GHAP)

Rest 2 min. then AMRAP 10 min.
5  pull-ups
10 wall ball
15 box jumps

Ransom    123  Rx
Cindy L.    120  Rx
Melony      142
Mark          168
Marco         150  Rx

4/2 WOD

WOD (5 RNDS)
15 hang snatches (75/55)
15 squats
1 sled pull/push

Cash Out (2 rnds)
50 sit-ups
400 meter

Jim           14:10
Ransom    15:52  Rx
Cindy        11:05  Rx
Mark         11:34   Rx
Marco       14:35   Rx
Melvin       10:59   Rx
Connie      16:15
Jackie        15:18

4/1 WOD

WOD (AMRAP 10 min. cap)

400 meter

5 db swing (60/40)

5 v-ups

10 db swing

10 v-ups

15 db swing

15 v-ups

and so on

Cash Out (2 rnds)
25 wall ball
200 meter

AMRAP
Ransom   100  Rx
Cindy S.   180 
Cindy L.     130
Abbie        145
Melony      153  Rx
Marco       225  Rx
Melvin       119
Connie      100
Mark        187   Rx