James jumping high! Getting ready for the Marines!
Dave accessorizing with a fan mid WOD!

W.O.D. 7.23.09

4 Rounds for time of:
400 M Run
10 Box Jumps 25"/29"
5L/5R DB Snatch 25#/40#
10 Burpees


"Too much consistancy is as bad for the mind as it is for the body."
-Aldous Huxley

Sam 17:58 (50#)
Aim 19:14 (25#/30#)
Meg 20:21 (20#)
Han 27:14 (30#)
Adam 19:31 (40#)
Kristin 25:48 (10#)
Scott 17:10 (45#)
Kevin 20:10 (35#)
Dan 22:34 (40#)
James 29:25 (35#)
Dave 30:58 (40#)


Aimee Lyons said...

Enjoy the early blog post!!

Anonymous said...

I miss granny

Aimee Lyons said...

i miss granny too!! she's back on Fri...what about Hot Wheels?

Granny said she went to a boot camp and they had her doing bicep curls with a resist band...HOT!

Hannah said...

note to self: i still owe jason 10 burpees. blahhhhhh.

Chris P. said...

mainsite: "DT"

95# deadlifts, 12 reps
95# hang power cleans, 9 reps
95# push jerks, 6 reps

round 1 - 2:31
round 2 - 2:55
round 3 - 2:48
round 4 - 4:04
round 5 - 3:08

total: 15:29

Rx'd called for 155#. No way. A deceiving wod: 60 deads, 45 hpcs, and 30 pjs. Just a grip-tastic experience overall.

Meighan said...

Aimee - How do I get rid of cankles?

Ray said...


"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!"
Coach Greg Glassman, CrossFit founder

OR you can try this:


I don't know about the whole Preparation H and Ace Bandage thing though!

Megs said...

Can we work in some calf raises?

Aimee Lyons said...

Chris P. Love that WOD it's one of my favs, solid job!

I'm still trying to comprehend how the average american woman has an 11" cankle...WOW!

david zaveloff said...

Don't be jealous of my fan mojo!