8.21.2011

W.O.D. 8.22.11


Kit's back in the box for a brief visit


Brad M. - driving up out of the Push-up


Josh S.


Coaches P & T doing their KTE's


30 Hang power cleans (65#/95#)
30 Sit-ups
400M Run
20 Push-ups
20 Knees to Elbows
400M Run
20 Knees to Elbows
20 Push-ups
400M Run
30 Sit-ups
30 Hang power cleans (65#/95#)

Mobility Monday:
Hamstrings. We'll be using resistance bands to work out hamstring tightness and unstick a key part of the posterior chain. You'll learn why inchworms are great and how Pilates On Crack can increase leg flexibility. Meet Jeff at 5:30 & 6:30PM for Mobility class.

Community Events:
Click here to view the flyer and check out the Grand Opening Party at Iron Cross Athletics.

Happy Birthday WW!

Quote:
“Proper preparation prevents poor performance.”
-Charlie Batch

Results:
Mike P: 18:48 (Rx)
Nina: 23:51 (DC)
Jay E: 20:21 (ROM)
Shawn: 15:39 (Rx)
Falco: 21:01 (ROM)
Joy 21:44 (45)
Chris T. 24:33 (65)
Kara 24:01 (55)
Kit 15:58 Rx + GHD
Brad 15:14 (33)form
Dorothy 18:38 DC-missed reps
Clay 16:46 Rx
Tim H. 23:06 ROM
Brian R. 19:33 Rx
Kathleen 21:05 (53)
Keith 21:43 Rx - pukie
Travis 19:18 ROM
Victor 19:33 ROM
Jeff 18:50 Rx
Josh S. 18:14 (85)
Joe C. 23:45 (ROM)
Diego 22:19 (75)
Tim P. 14:53 Rx + GHD
P. Lentus 13:40 Rx +GHD
Olan 16:38 Rx
Andrea 13:38 (1/2 35#/ROM)
Todd 14:20 Rx
JP 21:50 (75#/ROM)
Kate 19:12 Rx
JZ 17:45
Ditty 22:52 DC/K2E/PU
Danny 15:54 Rx + GHD
Miranda 21:00 DC
Megs 20:37 Rx + GHD
Liz 22:15 (55)
Laura 15:43 Rx
Tidmore 21:27 (85)
Alex 18:54 (55)
Dan ??
Patti 20:48 (55)
Erika 17:32 (55)
Denise 22:50 (55)
Zack 22:52
JNa 20:33 (KTE,Knee Push up)
Mel 20:41 (ROM KTE)
Randy 25:04 (75)
Tracy 24:22 (63, ROM)
Charles 23:05
Sharon 28:04 (ROM)
Mahin 24:11 (35)
Golden 16:03 (75)
Jess S 23:19 (55, ROM, Knees)
Arin 23:12 (55m ROM, knees)
Terri 23:40 (35, Dancer-ask her about it)
SAM B......10:35 Rx...(abmat situps)


15 comments:

  1. Ohhhhhhhhh, this looks like a burner.

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  2. Jason, the whole Jumping up thing helped so much with my cleans..Such a simple example but made a huge difference. Thank you!..next time girl bar so my hands can stay around the bar :)

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  3. CFEndurance WOD will be meeting tonight at the box outside by the double doors at 530pm. We will warmup and head outback by the river to workout. Bring a water bottle!

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  4. . . . . crap! Not sure I can make CFE . . . . stupid job >:-/

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  5. Glad to help Nina. Now, as soon as we can convince you that squatting is fun, there is no reason you are not at 150.

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  6. Happy Birthday Westwood!

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  7. Sneaky sneaky! Happy birthday Westwood!!

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  8. Happy Birthday Westwood.

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  9. 630 Results!

    Zack 22:52
    JNa 20:33 (KTE,Knee Push up)
    Mel 20:41 (ROM KTE)
    Randy 25:04 (75)
    Tracy 24:22 (63, ROM)
    Charles 23:05
    Sharon 28:04 (ROM)
    Mahin 24:11 (35)
    Golden 16:03 (75)
    Jess S 23:19 (55, ROM, Knees)
    Arin 23:12 (55m ROM, knees)
    Terri 23:40 (35, Dancer-ask her about it)
    SAM B......10:35 Rx...(abmat situps)

    Sam, your ridiculous. Nice job every one sticking thru to the end of this little chipper.

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  10. I found out Sam's secret tonight! and I'm not telling!

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  11. Endurance WOD!

    Interesting one in that what we call "active recovery" turned out to be a competition in itself of mental ability.

    4 rounds
    400m run, 50 Air Squats
    (from the run, go directly into the air squats.)

    Jen S 14:42
    Danielle 15:16
    Gina F 16:50
    Rachael H 16:26
    Keith H 16:15
    Nick Holberg 14:30
    Dan B 13:44

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  12. Sam - sick...you're freaking awesome!

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  13. I know Sam's secret too but still can't do them! LOL.

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