Workout of the Day

WOD 5/5

I want to publicly thank everyone for all their kind words and support this weekend. Like Keir said yesterday, I am so very proud to be apart of our family.

Also, thank you to Dutch and Meggie for opening up their home to us this weekend, you guys are awesome, and to all my friends from the Windy City for there support from afar.

Now its time for you guys to get after it like this…

Dutch Kickin A** and taking names

50 Chest to Bar Pull-ups
50 Burpees

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The pain is finally over! Kind of..

AM Results
Blake 10:51 (Chin over bar)
Meredith 3:48 (50 Jump, 25 Burpees)
Jennie 7:59 (50 Ring Rows, K Burpees)
PM Results
Rob 9:31 Rx
Kristin 12:18 (White Band)
Stephen 8:43 (Kipping/Jump)
Boone 6:35 Rx
Melanie 5:31 (Jump)
Mark 11:23 (CTB/Kipping)
Seth 7:31 (CTB/Kipping)
Ashley 11:07 (Jump)
Aurelia 6:01 (Ring Pullups, 30 Pushups, 30 Squats)
Betsy 8:21 (Jump)
Smeth 9:06 Rx
Stacey 8:35 (Kipping)
Sherman 9:17 (Kipping)
Megan 8:55 (Jump)
in Workout of the Day 8 comments

WOD 5/4

Modified CrossFit Total
Front Squat (1 rep max)
Deadlift (1 rep max)
Press (1 rep max)

Do not wait for ideal circumstances, nor for the best opportunities; they will never come.
-Janet Erskine Stuart

How to not get the Swine Flu

keir-final-wod1

Keir taking down the final WOD of the weekend!

AM Results        
  Deadlift  Squat  Press  Total 
Kristin 165 135 80 380
Boone 365 225 155 745
Rob 285 200 125 610
Blake 400 205 155 760
Daniel 310 205 115 630
PM Results        
Melanie 155 125 60 340
Sunny 155 125 70 350
Mark 275 135 115 525
Tristy 225 155 70 450
Michael 255 195 100 550
Betsy 190 135 80 405
Stacey 225 170 90 485
Seth 295 205 105 605
Ashley 185 105 75 365
Linda n/a n/a  50 50
Aurelia 95 30 45 170
Stephen 335 230 135 700
Megan C. Skill Work    
Mechelle Skill Work    
BWOD: (50 Squats, 500 M Row)
Jennie 4:03      

in Workout of the Day 270 comments

WOD 5/3

REST

Not a shred of evidence exists in favor of the idea that life is serious. –Brendan Gill 

hellseventday1_th

**Announcement**- After day one at the CrossFit Games Southwest Regionals Keir is in 53rd place with a total time of 25:24 and I am in 24th Place with a total time of 18:45. 

Todays WOD:
21-15-9
Sumo Deadlift High Pulls (95 lb) 
KB Swings (1.5 Pood)
Box Jump 24″


in Workout of the Day 287 comments

WOD 5/2

3 Rounds

400 M run

21 Box Jumps

15 Ring Dips

A garden requires patien labor and attention. Plants do not grow merely to satisfy ambitions or to fulfill good intentions. They thrive because someone expended effort on them.

-Liberty Hyde Bailey

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Team #1
Kristin 13:01
Melanie 13:01
Team #2
Daniel 12:26
Seth 12:26
Team #3
Boone 8:53
in Workout of the Day 313 comments

WOD 5/1

Jerk
1-1-1

Then…

200 Push-up AQAP

Have the courage and the wisdom and the vision to raise a definite standard that will appeal to the best that is in man, and then strive mightily toward that goal. -Harold E. Stassen

How to lose fat…

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Results
Weight Push-ups (15 minute cap)
Daniel 120, 130, 135 199 (15 minutes)
Blake 165, 185, 205f 12:17
Sunny 65, 75, 85 152 (15 minutes)
Andrew 165f, 145, 155f 13:24
Boone 205, 235, 245f 12:21
in Workout of the Day 245 comments

WOD 4/30

7 Rounds
20 Jumping Pull-ups
10 Squats
Bear Crawl

It’s perseverance that’s the key. It’s persevering for long enough to achieve your potential.
-Lynn Davies

Edna!

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AM Session  
Dave 10:44 Rx
Blake 10:35 Rx
PM Results  
Melanie 10:26 Rx
Tristy 8:58 Rx
Betsy 9:05 Rx
Stacey 7:12 Rx
Mark 11:13 Rx
Megan 10:33 Rx
Ashley 8:59 (20 Jumps, 10 Squats, Lunges)
Seth B. 8:40 Rx
Linda 4:24 (3 rd, 10 Jumps, Lunge, Bear Crawl)
Seth R. 9:15 Rx
Beginner WOD  
Megan 3:47 (50 Squats, 500 M Row)
Michelle 4:44 (50 Squats, 500 M Row)
in Workout of the Day 361 comments

WOD 4/29

Front Squats
3-3-3-3-3

then…

200 M Sprints x 6
2 Minutes Rest

Success isn’t a result of spontaneous combustion. You must set yourself on fire. –Arnold H. Glasow

Anatomy of an ad

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Keir’s birthday was yesterday and he’s competing in CrossFit Games Southwest Regional
this weekend! Good Luck and Happy Birthday!

 

AM Results          
      Weight   Best 200 M Time
Kristin     80, 90, 95, 100, 105   :30 Rd 3
Michael     115, 135, 155, 165, 185×2    :25 Rd 1
Sunny     35, 45, 50, 55, 60   :31 Rd 1-4
Rob     115, 135, 155, 165, 185   :29 Rd 3,4 
Blake     165, 205×2, 185, 195, 195×2    :34 Rd 5
Daniel     135, 135, 140, 145, 155   :25 Rd 1
PM Results          
Stephen     155, 175, 185, 185, 195   :29 Rd 1,2,6
Melanie     80, 85, 90, 100, 105   :26 Rd 1
Stacey      125, 135, 145, 155, 165   :25 Rd 1
Mark (x10)     65, 65, 75, 95, 95 :22 Rd 1
Ashley      65, 70, 75, 80, 85   :34 Rd 1
Tristy     125, 125, 130, 135, 140×2   :32 Rd 1
Bekah     45, 45, 45, 45, 45   :33 Rd 1
BWOD 40 Wall Ball, 400 M Run    
Seth B 3:31 (15 lb)    
in Workout of the Day 323 comments

WOD 4/28

100 Thrusters (95 lb, 65 lbs)

We must build dikes of courage to hold back the flood of fear. –Martin Luther King, Jr.

High Insulin and Heart Disease

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Sunny setting up for the deadlift!

AM Results
Rebekah 10:07 (10 lb Wall Balls ROM)
Rob 14:13 (75 lb)
Blake 15:54 (75 lb)
Kristin 10:02 (45 lb)
Daniel 10:12 (55 lb)
PM Results
Boone 13:29 Rx
Betsy 9:27 (45lb)
Stacey 11:25 Rx
Ashley 7:45 (15lb)
Mark 7:55 (150xPVC ROM)
Aurelia 6:45 (75x15lb ROM)
Megan 9:48 (45lb)
Seth 12:42 (75lb)
Stephen 11:13 (45lb)

in Workout of the Day 327 comments

WOD 4/27

Pyramid to 10
Deadlifts (185 lb, 115 lb)
Pull-ups 

*The Rx weights have been adjusted down.

Anger dwells only in the bosom of fools. –Albert Einstein 

A Few Truths…

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More action from Saturday!

AM Results
Rob 21:58 (135 lb)
Linda 10:50 (Pyramid to 5, Row, Flutter Kicks)
Kristin 24:44 (75, Jump)
Blake 18:55 (155)
Sunny 14:39 (35, Jump)
Melanie 13:20 (65, Jump)
PM Results
Stephen 20:55 (155)
Boone 19:59 Rx
Betsy 12:24 (75, Jump)
Stacey  13:08 (95)
Tristy 11:42 (95, Jump)
Megan 12:39 (75, Jump)
Ashley 20:48 (55, Jump)
Shane 17:08 (95)
Seth 16:47 (135)
Aurelia 6:56 (5, 2x PVC, RR)

in Workout of the Day 5 comments