Workout of the Day

WOD 1/27

Make sure to sign up for your classes in MindBody Online

Warrior Wednesday Presents:

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

I don’t try to intimidate anybody before a fight. That’s nonsense. I intimidate people by hitting them.
-Mike Tyson

Huffington post jumps on board

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Announcements:
– We are putting down a new floor in the gym Saturday post WOD.  If anyone would like to help, we will  provide plenty of food and beverages for the afternoon.
– Bring your old shoes to the gym, by Friday!

AM Results:
Michelle F. 7:11 (45 lb, Band)
Kirk 9:54 Rx
Walker 9:26 Rx
Andrew 9:43 Rx
Ray 7:55 (75 lb)
Jables 6:48 (50 lb, Band)
Anna 6:16 (35 lb, Jump)
Michelle B. 7:32 (35 lb, Jump)
Kim 6:31 (37 lb, Jump)
Laura 6:02 (47 lb, Jump)
Tow Matt 8:17 (75 lb, Band)
PM Results:
Cat 6:10 (Jump, 45 lb)
Sherman 5:00 (MOD)
Ryan 7:54 (45 lb)
Tristy 6:00 (Band)
G 6:24 (45 lb, Band)
Pato 3:48 Rx
Blake 7:18 Rx
Stacey 4:08 Rx
Winner 9:20 (45 lb, Band)
Rob 8:29 Rx
Ariel 7:02 (55 lb, Band)
Cynthia 4:37 (35 lb, Jump)
Nugget 2:30 Rx
Betsy 4:30 (Band)
Boone 5:13 Rx
Angela 6:23 (35lb, Jump)
Aubrey 6:59 (40lb, Jump)
Tom 6:06 Rx
Darlene 4:53 (25lb, Jump)
On Ramp
Wes 6:41
Ian 7:14
Peter 7:52
Tucker 8:08
Akins Boot Camp
Linda 16:46
Christina 19:05
Lindsay 18:09
Kyle 19:04
in Workout of the Day 291 comments

WOD 1/26

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Deadlift
5 x75%
3 x85%
1+ x90%

then…

3 Rounds
800 M Run
12-9-6
Push-ups
Sumo Deadlift High Pull (95 lb, 75 lb)

The fullness of life is in the hazards of life. -Edith Hamilton

Carbs and Triglycerides

Announcements:
– We are putting down a new floor in the gym Saturday post WOD.  If anyone would like to help, we will  provide plenty of food and beverages for the afternoon.
– Bring your old shoes to the gym, by Friday!

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AM Results
Michelle F. 18:45 (35 lb, KPU)
Kirk 18:39 (65 lb)
Mike 18:47 (75 lb)
Michelle B. 17:01 (MOD)
Jerry 22:31 (65 lb)
Amber 23:15 (35 lb, EPU)
Bill 21:08 (MOD)
Tow Matt 20:37 (65 lb)
Stephen 22:15 (MOD)
Andrew 22:02 (75 lb)


in Workout of the Day 275 comments

WOD 1/25

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Press
5 x75%
3 x85%
1+ x90%

then…

7 Rounds
7 Burpees
7 Power Cleans (135 lb, 95 lb)

Fortune favours the bold. -Virgil

Paleo explanation template for friends and family

Announcements:
– We are putting down a new floor in the gym Saturday post WOD.  If anyone would like to help, we will  provide plenty of food and beverages for the afternoon.
– Bring your old shoes to the gym, by Friday!

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AM Results
Kirk 10:04 (95 lb HPC)
Cat 9:03 (15 lb DB HPC)
Walker 11:32 (65 lb)
Ray 7:38 (65 lb HPC)
Kristin 11:32 (45 lb HPC, Sprawl)
John 9:59 (20 lb DB)
Stephen 9:07 (MOD)
Ariel 9:49 (45 lb, Sprawl)
Bill 9:52 (15 lb, DB, Sprawl)
Sabrina 10:01 (10 lb DB HPC)
PM Results
Pato 7:49 (115 lb)
Jerry 9:05 (95 lb HPC)
Winner 7:37 (35 lb HPC)
G. 9:41 (45 lb HPC)
Claire 8:39 (35 lb HPC)
Blake 9:43 Rx
Ryan 9:18 (95 lb HPC)
Courtney 8:09 (35 lb HPC)
Nugget 7:48 Rx
Rob 10:20 (95 lb HPC)
Flury 9:39 (55 lb HPC)
Stacey 9:54 Rx
Aaron 8:59 (75 lb HPC)
Jess 9:46 (45 lb HPC)
Heiny 9:03 (75 lb HPC)
Angela 9:08 (10 lb DB HPC)
Christine 9:38 (10 lb DB HPC, Sprawl)
Aubrey 8:50 (45 lb, HPC)
Tristy 7:51 (85 lb HPC)
Boone 8:19 Rx
Anna 8:43 (35 lb HPC, Sprawl)
On Ramp
Peter 3
Tucker 2
Ian 3
Wes 3
Akins Bootcamp
Christina 113
Lindsay 133
Kyle 116
in Workout of the Day 2 comments

WOD 1/22

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On the Minute every Minute
3 Toes to Bar
Max Box Jumps
Goal: 100 Box Jumps

All this worldly wisdom was once the unamiable heresy of some wise man. -Henry David Thoreau

Metabolic Healing

Announcements:
Bring your old shoes to the gym!

img_2673

AM Results
Kirk 5:47 Rx
Cat 4:58 (KR, 15″)
Michelle F. 6:18 (LR)
Bill 6:48 (KR, Steps)
Andrew 6:31 Rx
Tara 7:52 Rx
Missy 7:27 Rx
John 7:56 (KTE, 20″)
Ray 5:48 Rx
Jerry 5:32 Rx
Kiehler 7:47 Rx
Tow Matt 9:21 Rx
Kristin 9:21 Rx
Laura 7:44 (KR, 12″)
Ariel 8:42 (LR)
Sabrina 5:30 (KR, 12″)
Michelle B. 4:56 (KR, 12″)
in Workout of the Day 264 comments

WOD 1/21

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Press
x3 @ 70%
x3 @ 80%
x3 or more @ 90%

then..

3:00 Max Pull-ups
2:00 Rest
3:00 Max Air Squats
2:00 Rest
3:00 Max Push Press (55 lbs, 35 lbs)
2:00 Rest
3:00 Max Hill Loops

Score=total Reps for each separate movement

Adapt or perish, now as ever, is nature’s inexorable imperative. -H. G. Wells

Coconuts

Announcements:
Bring your old shoes to the gym!

img_2671

AM Results
Flores 68, 84, 55, 3 (Jump, 15lb)
JJ DNF
Kristin MOD
Walker 65, 98, 51, 3  (15lb)
Jerry 47, 124, 55, 4 (35lb)
Laura 62, 80, 63, 2 (Jump, 15lb)
Khieler 42, 97, 55, 4 (35lb)
Betsy 50, 101, 55, 3 (Band, 20lb)
PM Results
Tasha 50, 76, 58, 3 (Jump, 10 lb)
Michelle 70, 44, 51, 2 (Jump, 10 lb)
Cynthia 65, 81, 73, 3 (Jump, 15 lb)
Stacey 48, 141, 44, 44 Rx + CTB
Courtney 38, 87, 49, 3 (Band, 15 lb)
Flury 20, 78, 55, 2 (Band, 10 lb)
Blake 39, 101, 41, 3 Rx+ CTB
Winner 46, 78, 53, 3 (Band, 15 lb)
Andrew 58, 96, 11, 3 (35 lb)
Aaron 27, 86, 38, 3 (35 lb)
Nugget 56, 135, 40, 4 Rx+CTB
Claire 30, 111, 41, 3 (Band, 15 lb)
G 48, 105, 53, 3 (Band, 15 lb)
On Ramp
Wes & Ian 10:11
Peter & Tucker 10:38
in Workout of the Day 12 comments

WOD 1/20

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Back Squat
x3 @ 70%
x3 @ 80%
x3 or more @ 90%

then…

50 Thruster (95 lb, 75 lb)
50 Swings (24K, 16K)

Keep true, never be ashamed of doing right, decide on what you think is right and stick to it.
-George Eliot

Are all diets the same?

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AM Results      
Kirk     8:38 (75 lb)
Mike     10:03 (75 lb)
John     7:20 (15 lb DBs, 20 lb)
Ray     6:48 (65 lb, 16K)
Jerry     7:02 (35 lb DBs)
Walker     8:07 (50 lb)
Bill     5:44 (20 lb DBs, 20 lb)
Stephen     6:24 (MOD)
Amber     6:51 (35 lb, 12K)
Ariel     6:56 (45 lb)
PM Results      
Cat     5:32 (35 lb, 20 lb)
Tristy     5:28 (55 lb)
Sherman     4:43 (MOD)
G.     6:31 (35 lb, 12K)
Jables     6:00 (35 lb)
Ryan     6:40 (20 lb DBs, 35 lb)
Nugget     5:31 Rx
Wes     6:08 Rx
Stacey     5:46 (65 lb)
Betsy     7:01 (55 lb)
Anna     5:46 (25lb, 10lb)
Boone     7:30 Rx
Sabrina     5:23 (10lb DB, 10lb)
Darlene     5:38 (10lb DB, 10lb)
On Ramp      
Peter     DNF
Wes     4:17
Ian     4:19
Akins Boot Camp      
Linda     8:18
Kyle     9:27
Melinda     7:42
in Workout of the Day 4 comments

WOD 1/19

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400 M Run
10-9-8-6-5-4-3-2-1
Hang Power Snatch (75 lbs, 45 lbs)
Pull-ups
400 M Run

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. -Martin Luther King Jr.

Why Trans Fats are Bad

img_2696

PM Results
Laura 17:27 (35 lb, Jump)
Michelle F. 14:55 (35 lb, Jump)
Cat 16:34 (35 lb, Jump)
Kirk 15:54 (55 lb)
Andrew 15:25 Rx
Lyzz 13:07 (MOD)
Michelle B. 11:01 (MOD)
Jerry 15:36 (55 lb)
Bill 17:18 (MOD)
Tow Matt 15:20 (65 lb, Jump)
Amber 14:21 (25 lb, Jump)

in Workout of the Day 4 comments

WOD 1/18

Please setup your MindBody Online Profile if you have not yet

Deadlift
x3 @ 70%
x3 @ 80%
x3 or more @90%

then…

5 Rounds
200 M Run
7 Ring Dips
7 Overhead Squats (95 lb, 75 lb)

Look at your goals. Look at your behavior. Does your behavior match your goals? -Dan John

Are your running shoes hurting you?

Announcements:
– This week we start signing up for classes in MindBody Online


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AM Results
Kirk 9:45 (35 lb)
Cat 9:56 (25 lb, EPU)
Ray 9:55 (45 lb, RPU)
Kristin 12:58 (25 lb, EPU)
Bill 10:30 (15 lb, EPU)
Tow Matt 10:21 (65 lb, RPU)
Amber 10:11 (25 lb, EPU)
Jerry 9:29 (65 lb)
PM Results
Blake 8:59 Rx
Stacey 8:38 (RPU)
Betsy 7:40 (45 lb, EPU)
Michelle B. 9:18 (MOD)
Pato 9:08 Rx
Tristy 9:18 (75 lb, EPU)
Claire 10:10 (35 lb, EPU)
G. 10:10 (35 lb, EPU)
Ariel 8:27 (45 lb, EPU)
John 7:09 (MOD)
Aaron 8:58 (45 lb, RPU)
JJ 8:59 (45 lb, RPU)
Winner 8:13 (15 lb, EPU)
Courtney 9:02 (15 lb, EPU)
Mike 9:49 (15 lb, RPU)
Walker 9:24 (45 lb, RPU)
Boone 7:56 Rx
On Ramp
Tucker DNF
Jamie DNF
Peter 12:16
Ian 8:53
Wes S. 7:01
Akins Bootcamp
Melinda 13
Kyle 11
in Workout of the Day 5 comments