WOD 10/19

“Fran”
21-15-9
Thrusters (95 lb, 65 lb)
Pull-ups

When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself. -Gilbert Arland

The Wimpy Modern Man

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up
HERE
-For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday to the Sunset Valley Farmers Market immediately after class @ 11 AM.

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AM Results
Mike 10:46 Rx
Blake 8:30 Rx
Bill 10:24 (20 lb, Band)
Lyzz 5:29 (45 lb, Band)
Dave 6:28 (75 lb, Band)
Andrew 7:05 Rx
PM Results
Tristy 6:34 (Band)
Katherine 6:18 (35 lb, Jump)
Amber 5:43 (50 lb, Jump)
Tow Matt 7:55 (75 lb, Jump)
Stephen 7:23 (75 lb)
Flury 6:36 (45 lb, Jump)
Claire 5:31 (35 lb, Jump)
Jessica G. 6:25 (35 lb, Jump)
Walker 5:22 (45lb)
Betsy 6:48 (Band)
Aaron 8:35 (55lb, Jump)
Big Matt 9:11 (85lb)
Winner 7:49 (35lb, Jump)
Courtney 7:18 (35lb, Jump)
Kirk 7:26 (65lb, Jump)
Stacey 4:46 Rx
OJOE 7:05 (75lb, Jump)
Boone 5:40 Rx
Joe W. 9:16 (35lb, Jump)
Louis 6:44 (65lb)
Pato 4:10 Rx
Jess 8:39 (35lb, Jump)
Kevin 7:07 (45lb, Jump)
On Ramp
Matt 6
Zach 5
Chet 8
Aubrey 6
Darlene 5

WOD 10/17

“Chelsea”
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
(If you fail to complete a round within the minute, rest two full rounds before resuming. Record total number of rounds completed.)

Score = Most Rounds per team

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. -Arnold Schwarzenegger

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Team Blue
Courtney 57
Tow Matt 57
Claire 57
Team Green
Rob 57
Aaron 57
Ashley 57

WOD 10/16

Snatch Grip Deadlift
3-3-3

then…

5 Rounds
5 Knees to Elbows
10 Flutter Kicks
100 M Sprint

Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear. -Greg Glassman

12 Step Paleo Start Up Guide

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AM Results
SDL Metcon
Mike 205 7:15 Rx
Andrew 205 9:12 Rx
Kevin 115 9:55 Rx
Bill 125 9:37 (Leg Raises, Row)
Amber 95 7:41 (leg Raises)
Tow Matt 185 7:24 Rx
Kirk 175 7:49 Rx
Dave H. 195 8:14 (Row)

WOD 10/15

10 Minutes Max Round
5 Power Snatches (95 lb, 75 lb)
10 Swings (24K, 16K)
15 Push Ups

For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others. -Nelson Mandela

Primal Marinades

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AM Results
Heiny 4 (45 lb, Knee)
Lyzz 6 (35 lb, Knee)
Amber 6 (40 lb, 12 K, Knee)
Tow Matt 5 (65 lb)
PM Results
Claire 4 (35lb, 12K, Knee)
Jessica G. 5 (35lb, 12K, Knee)
Megan 5 (45lb, Knee)
Andrew 6 (75lb)
Blake 5 Rx
Louis 4 (45lb, 16K)
OJOE 5 (55lb, 16K, Knee)
JJ 4 (45lb)
Aaron 4 (45lb, 16K)
Ashley 6 (45lb, 12K, Knee)
Brian 6 (45lb, 35lb, Knee)
Big Matt 5 (65lb)
Thiel 8 Rx+32K
Lisa 6 Rx
On Ramp
Zach 7:01
Aubrey 7:56
Darlene 8:58
Matt 7:28

WOD 10/14

Push Press
5-5-5-3-3-3

then…

3 Rounds
400 M Run
21 Pull-ups

Enthusiasm trumps willpower every single time!– Marty Gallagher

Read it again, and get Fired Up!

Announcements-
30 Day Paleo Challenge starts today, if you want in send me your “before” pictures by the end of the day.
– Here are some spot on resources for the challenge, use the forums, comments section, search the archives, or email the authors.  These people know what they are talking about:
Marks Daily Apple
Robb Wolf
Dr. Michael Eades
Urban Gets Diesel

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AM Results
5R 3R MetCon
Mike 110 125 11:04 Rx
Rob 120 145 11:54 Rx+CTB
Blake 145 180 12:37 Rx+CTB
Andrew 130 150 13:16 Rx+CTB
Bill 85 85 13:46 (Row, Jump)
Tow Matt 110 125 9:45 (Jump)
PM Results
Heiny 85 105 11:51 (Jump)
Claire 50 60 9:21 (Jump)
Jessica G. 55 60 10:13 (Jump)
Dave 115 130 11:26 (Jump)
Aurelia 55 55 9:20 (Jump)
Josh 145 175 12:16 Rx
Jables 70 85 12:11 (Band)
Courtney 45 55 11:19 (Jump)
Winner 45 50 10:55 (Jump)
Flury 50 65 11:48 (Jump)
Jess 50 65 11:35 (Jump)
Dave H. 105 155 9:16 (Jump)
Stacey 105 115 9:18 Rx
Tristy 100 105 10:18 (Band)
OJOE 75 110 10:06 (Jump)
John 65 80 9:24 (Jump)
Kirk 85 95 9:26 (Jump)
Megan T. 70 75 11:18 (Jump)
Kevin 75 95 12:37 (Jump)
On Ramp
Zach 6:22
Matt 6:00
Darlene 8:14
Aubrey 5:54


WOD 10/13

5 Rounds
200 M Run
5 Step-ups (135 lbs, 95 lbs)
10 Box Jumps
Box Height= M=24″ W=20″

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.-Chuck Palahniuk

How to change a habit, a cheatsheet

Annoucements:
-Reminder, evening classes start @ 4 PM, 5 PM, and 6 PM tonight because of the Paleo Challenge Seminar.
Paleo Challenge Seminar 7-8 PM, be there!
!!

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AM Results
Lyzz 11:23 (65lb) + 24″ Box Jumps
Dave 9:59 (75lb, 20″ Steps)
Blake 12:22 (20″ Steps)
Andrew 9:36 (65lb)
Kristin 10:38 (35lb)
AM Results
Nugget 8:37 (20″ Steps)
Rob 10:04 (18″ 115 lb Steps)
Big Matt 10:37 (20″ 115 lb Steps & Box Jumps)
Courtney 12:20 (18″ 35 lb Steps)
Winner 11:57 (18″ 45 lb Steps)
Megan T. 12:17 (65 lb Steps)
Stacey 9:06 Rx
Betsy 9:24 (65 lb Steps)
Jables 9:31 (45 lb 18″ Steps & Box Jumps)
Kirk 10:36 (65 lb Steps)
OJOE 10:57 (65 lb 20″ Steps & Box Jumps)
Flury 10:31 (20″ Unweighted)
Ashley 10:17 (45 lb 12″ Steps & Box Jumps)
Jessica G. 10:31 (45 lb 20″ Steps & Box Jumps
Brian 10:21 (20″ Unweighted)
John 11:08 (45 lb 20″ Steps & Box Jumps)

WOD 10/12

Clean and Jerk
3-3-3-2-2-2

then..

“Jeremy”
21-15-9
OVHD Squats (PVC)
Burpees

We improve ourselves by victories over ourself. There must be contests, and you must win.
-Edward Gibbon

Announcements:
-We have 8 spots available for our next On Ramp Class (starts tonight!) sign up HERE to save your spot.
-For those of you that can’t make it to the seminar tomorrow here are some links get you going for the challenge:
Paleo Basic Overview
List of Foods to eat on the Challenge
Paleo Recipes
The How, Why, and some motivation (read through the comments as well)
and watch todays video!

AM Results
Mike 6:13 Rx
Lyzz 5:47 Rx
Rob 3:33 Rx
PM Results
Julie 6:30 Rx
Claire 4:36 Rx
Jessica G 4:06 Rx
Jessica H 4:59 Rx
Blake 4:21 Rx
Bill 7:21 Rx
Tristy 3:56 Rx
Aaron 5:08 Rx
Courtney 5:31 Rx
Andrew 3:37 Rx
Winner 5:21 Rx
Big Matt 4:42 Rx
Chris 5:21 (Box Squats)
Betsy 3:49 Rx
Pato 3:02 Rx
Boone 3:42 Rx
OJOE 4:11 Rx
Louis 3:17 Rx
Kirk 4:00 Rx
Stacey 3:07 Rx
On Ramp
Darlene 7:55
Chet 3:55
Matt M. 5:51
Aubrey 6:09
Zach 5:57

WOD 10/11

REST

It’s a rare individual who lets themselves be steered by what they feel is their own passion.
-Dave Tate

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Congrats to Nugget for taking 7th place at the CrossFit Champions
“Oktoberfest Obliteration” yesterday

WOD 10/10

Team Totals
1600 M Run
100 Push-ups
100 Lunges
100 Hang DB Power Snatches (35 lb, 20 lb)
100 Sit-ups
1600 M Run

I came here to chew bubblegum and kick ***, and I’m all out of bubblegum. -Roddy Piper

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Results
Blake & Rob Rx 15:39
Tow Matt & JJ 19:08
Joe Rx & Ashleigh 18:17
Jamie & Tristy 16:11