Workout of the Day

WOD 2/24

4×400 M Run
3 minute rest between intervals

A creative man is motivated by the desire to achieve, not by the desire to beat others. –Ayn Rand

Beans, Beans the magical fruit…

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AM Results
1 2 3 4
Anne 1:43 1:44 1:46 1:47
Keir 1:08 1:11 1:13 1:13
PM Results
Danielle 1:42 1:38 1:41 1:45
Kristin 1:45 1:52 2:01 1:58
Shane 1:16 1:16 1:23 1:24
Sherman 1:39 1:51 1:56 1:57
Boone 1:02 1:03 1:11 1:09
in Workout of the Day 246 comments

WOD 2/23

10-9-8-7-6-5-4-3-2-1
Deadlifts 250 lbs, 165 lbs
Box Jumps 

Life is one grand, sweet song, so start the music. –Ronald Reagan 

Sleep and Intermittent Fasting… via Robb Wolf

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AM Result:
Kristin     13:19   (135 lbs)
Rob     13:26   (185 lbs)
Anne     10:54   Rx
Danielle     7:43   (75 lb)
Shera     6:29   (45 lb)
Keir     7:40    (225 lb)
PM Results:
Shane     5:57   Rx
Tristy     7:35   Rx/Squats
Stacey     9:06   Rx
Betsy     8:14   135 lb
Sherman     10:33   185 lb
Megan     10:10   115 lb
Ana     13:10   115/85 lb, 12” 
Rachel     13:43   135/115 lb
Ashley     12:57   115/75 lb, 12”
Seth     6:08   185 lbs
Wes     6:16   Rx
BWOD: 40 Wall Balls, 400 M Ball Run
Baker     9:27   10 lbs
in Workout of the Day 3 comments

WOD 2/21

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength and growth come only through continuous effort and struggle. –Napoleon Hill 


View Larger Map

Directions to Shane and Tristy’s house for today’s Potluck Nutrition Seminar.

 

Results:
Shane     Rx    
Keir     Rx    
22:15          
           
Tristy     (Jump, Knee PU)    
Stacey     (Kip/Jump, Knee PU)    
19:58          
           
Betsy     (Jump, Knee PU)    
Kristin     (Jump, Knee PU)    
21:29          
           
Anne     (Jump, Knee PU)    
Shera     (Jump, Knee PU)    
19:50          
           
Boone     21:09 Rx    
in Workout of the Day 4 comments

WOD 2/20

3 Rounds
400 M Run
15 Handstand Push-ups
15 Ring Dips

A people that values its privileges above its principles soon loses both. –Dwight D. Eisenhower

Fish Oil and the Zone, a potent combo via CrossFit Balboa

**Reminder**- Tomorrow is the Potluck Nutrition seminar CLICK HERE for details.  Do us a solid and RSVP in the comments if you plan on attending.

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Results
Rob       11:11 (Pike Push-ups)
Anne       12:44 (Knee Pike Push-ups, Jump)
Shera       10:46 (Pike Push-ups ROM, Jump)
Kristin       11:37 (Knee Pike Push-ups, Jump)
Keir       12:43 (Pike Push-ups)
Wes       12:56 (Pike Push-ups)
in Workout of the Day 271 comments

WOD 2/19

Power Cleans

3-3-3-3-3

Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis

Be a finisher!

**REMINDER**- Our Potluck Nutrition Seminar is this Saturday @ 1 PM CLICK HERE for the details.  It will be approximately 2 hours, Free for CFA Members and $40 for Non Members.
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AM Results
Rob 105 115 125 135 135  
Ana 55 65(F) 55 55 65×2
 HPCs
Boone 155
 175 185
 185
 185  
PM Results            
Shane 155 155 185 185 185  
Tristy 85 95 105 105 105  
Betsy 65 65 70 80 85×2  
Stacey 85 95 105 105 105  
Seth 75 95 105 115×2 115

 

in Workout of the Day 300 comments

WOD 2/18

5 Rounds
15 Snatch Balances (45 lbs)
15 Push-ups
Bear Crawl (Down and back)

To be pleased with one’s limits is a wretched state. -Johann Wolfgang von Goethe

Beat the Stress

**REMINDER**- Our Potluck Nutrition Seminar is this Saturday @ 1 PM CLICK HERE for the details.  It will be approximately 2 hours, Free for CFA Members and $40 for Non Members.

Betsy getting some serious air!
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AM Results
Kristin     12:22   (PVC, KPU)
Anne     11:30   (PVC, KPU)
Shera     10:27   (PVC, KPU)
Helen     9:02   (4 Rds: 10 OVHS, 10 SPP, 10 KPU, 1/2 BC)
PM Results
Boone 15:24 Rx
Shane 10:01 Rx
Tristy 9:09 (15 lb, KPU)
Keir 10:02 Rx
Stacey 8:56 (15 lb, KPU)
Betsy 8:58 (15 lb, KPU)
Ana 10:46 (PVC, KPU)
Megan 11:11 (PVC, KPU)
Sherman 12:41 (Rx, KPU)
Rachel     11:11   (15 lb, KPU)
Seth 9:56 (15 lb)
Wes 9:15 Rx

 

in Workout of the Day 240 comments

WOD 2/17

45 Double Unders
45 Wall Balls
45 Pull-ups
45 Double Unders

Each time we face our fear, we gain strength, courage, and confidence in the doing. -Anonymous

Who wants to look like a Gladiator!?

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AM Results
Rob 8:36 (Tuck Jumps, 15 lb)
Anne 8:03 (Tuck Jumps, 15 lb, Jump)
Keir 13:39 (20 lb)
Wes 8:08 (20 lb)
PM Results
Kristin 8:50 (Tuck Jumps, 10lb, Jump)
Tristy 5:29 (Tuck Jumps, 15lb, Jump)
Seth 11:05 (15lb, Double Unders/Singles)
Ana 11:54 (Tuck Jumps, 10lb, Jump)
Boone 7:54 (20lb)
in Workout of the Day 313 comments

WOD 2/16

Hang Power Snatches 
1-1-1-1-1

then…

21-15-9
Jump Squats (45 lbs)
Sumo Deadlift High Pull (95 lbs)

You cannot tailor-make the situations in life but you can tailor-make the attitude to fit those situations. –Zig Ziglar  

Biggest Loser BS…

Check out the new gallery link! 

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AM Results
Anne     25, 35, 35, 45, 55, 65   5:15 (PVC, 65)
Kristin     35, 45, 55-f, 55, 55   4:41 (PVC, 45)
Keir     115, 120, 125, 130, 135   4:04 Rx
Wes     175, 185, 190, 195, 195   3:04 Rx
PM Results      
Shera     25, 35, 35, 35, 35   3:54 (PVC, 35)
Seth     65, 85, 85, 85, 90    4:05 (15 lb, 65 lb)
Boone     115, 135, 145, 155, 165-f   3:10 Rx
Tristy     65, 65, 70, 75, 75   3:29 (15 lb, 65 lb) 
Megan     35, 40, 40, 45, 50    3:31 (PVC, 45 lb)
Sherman     65, 65, 65, 75, 95   4:07 (45 lb, 65 lb)
BWOD: 50 Squats, 500 M Row
Jessica 4:31    

in Workout of the Day 212 comments