Our first CrossFit Kids Birthday Party!!!
It was a huge success, Happy 5th Birthday Mia!

W.O.D. 10.5.09
3 Rounds for time of:
400M Run
95lb/65lb Squat Snatch, 15 reps
21"/25" Box Jumps, 15 reps

Snatch...[wmv] [mov] [link]
Learning to Snatch, Coach Burgener...[wmv][mov]
Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Balance-Finding Max Analysis...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
Snatch: Jump and Land, Coach Burgener...[wmv][mov]
Snatch: Three Pulls, Coach Burgener...[wmv][mov]

"Then, without realizing it, you try to improve yourself at the start of each new day; of course, you achieve quite a lot in the course of time. Anyone can do this, it costs nothing and is certainly very helpful. Whoever doesn't know it must learn and find by experience that a quiet conscience makes one strong."
-Anne Frank

Rob 18:22
Jim 18:12
Jill 17:22 (50#)
Mike F 21:51
Mike B 17:50
Curtin 23:11
Miranda 22:02
Swine 16:50
Shawn 21:54
Vito 18:33 (PVC)
Steph 23:22 (25#)
Jeff 20:40
JZ 18:41 (65#)
Trisha 20:38 (35#)
Liz 22:08 (35#)
Kristin 19:20 (35#)
K Ditty 24:26 (45#)
Westwood 21:48 (65#/squats)
Joe A 29:45
Joe D 19:32 (75#)
Dan 21:55 (75#)
Kara 20:31 (35#)
Cate 17:12
Gina 18:21 (25#)

Level 2 Results:
In teams, each member completes the following exercises for one minute each
Air Squats
Shoulder Press (125/85)
Deadlift (315/205)
Front Squat (185/135)
Push Press (155/105)
Sumo Deadlift Highpull (135/95)
Overhead Squat (155/105)
Push Jerk (185/110)
Med Ball Clean (20/14)

Boys (Sam/Swine/Jason) 434
Ladies (Aimee/Han/Lisa) 426


Swine said...

Congrats to Megs and Nikki for completing the Level I cert in CT. Today they are representing on the Mainsite.

Cindy said...

Way to represent Megs and Nikki! We are very proud of you!!!

Ray said...

Yay Meg & Nikki!

Anonymous said...

oh damn...why did i have to read the WOD today...i might be thinking about 400m X 3 all day.

Chris P. said...

Swine, Jason: did you guys race yet?

Jason Lyons said...

We did not race yet. We can maybe do it today. When I raced Mike, I hurt the bottom of my right foot. It is feeling good today though.

Jen S. said...

i hate foot injuries! you should soak your feet in an epsom (sp?_ salt bath...