Start your week off right with a 9:30AM CrossFit Class.
Starting June 1st the Monday 9:30 AM class and Friday 12:00PM class will be on the permanent schedule.
W.O.D. 5.11.09
Run 400M
21 Sumo Deadlift High Pulls (W65#/M95#)
21 Over Head Press, (SP/PP/PJ, your choice) (W75#/M115#)
Run 400M
15 Sumo Deadlift High Pulls (W65#/M95#)
15 Over Head Press, (SP/PP/PJ) (W75#/M115#)
Run 400M
9 Sumo Deadlift High Pulls (W65#/M95#)
9 Over Head Press, (SP/PP/PJ) (W75#/M115#)


2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]


"One day at a time-this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering."

Scott 14:30
Mike M. 11:52
Sam 12:24
Dan 16:52
Aimee 11:45
Curin 17:05
Jason 15:35
Paul 15:15
Hannah 15:24
Mike F. 13:57
Lisa 15:39
Kit 11:50
Chris 16:53
Mike B. 14:13
Joe A. 16:32
Nicole 21:22 (first full Rxd WOD)
**way to kick some serious ass Nicole, you earned that girl!
Jen S. 65/65 21:16
Laura 65/65 14:37
Jen B. 50/50 16:52
Jon 95/95 16:22
Jeff 95/95/115 15:41
Tim M. 500M Row/Rxd 12:36


Paul said...

I think the only 2 things that didn't make me wince was the quote and the pull-up bar demo.

Appalachian Athlete said...

Hey, it's ride your bike to work week everyone. I know MY bike is parked outside my office, anyone else? I'm gonna try to give this a shot this year; just a couple of times a week and see where it gets me.

Aimee Lyons said...

Doug- sounds like a good idea...I just feel bad for those guys who work at Vanguard and need to ride on 202 everyday...guess it will make them stronger, right!?!

Scott and Mike- thanks for being my pace car after class and getting me through this kick ass WOD!

Jason Lyons said...

you were awesome tonight nicole. i am very proud of you. way not to give up!

Kit said...

Nicole, big props...even if i'm lacking an ear drum from the yelps getting the bar up for those OHS's. Nice work.

I'll see you guys in a month, the last week has been great. Keep pushing. Sam...push harder. See you on the 10th.

Cindy said...

Awesome results tonight ... just wish I had been there, I was really looking forward to this one. Stupid f&cking work!!! Nicole I am so proud of you!!

Kit said...

Aimee, lower back is feeling pretty good right now. By that I mean, it hates standing up after sitting in my car for 20 minutes. Same thing happened after dead lifting heavy a few weeks ago. Is something like Childs Pose the best thing to do for it? My lower back is the one spot I have trouble stretching after deads, etc.


Anonymous said...



Welcome to the club

Ray said...

Way to get some Nichole!

Hannah said...

nice job nicole. nothing but Rxd from now on girl! definitely something to be proud of!!

Miranda said...

Way to go Nicole!
I wish I was there to be partner.
Had to miss this one cause of our new "temporary addition" to the fam

At home WOD:

Run 3 miles 29min
100 pushups
100 situps
100 squats
15 minutes.
Boring with out you guys :-(

chasing puppy....all night!

Nicole said...

Thanks guys!!! It was hard work especially since it was my 5th day in a row.

Sorry Kit, those angry screams can get loud. :)