Workout of the Day

WOD 10/30

Push Press
3×5

then…

5 Rounds
:30 Burpes
:30 Pull-ups
1:00 Rest

The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf

Being Childlike

Announcements:
–Free Workout in the Park Tomorrow! Halloween, Saturday, October 31st @ 10:30 AM, bring your costume!
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!

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AM Results
3×5 MetCon
Blake 175 102 Rx
Laura 80 94 (Jump)
Lyzz 80 110 (Band)
Shauna 75 94 Rx
Kim 70 95 (Jump)

in Workout of the Day 268 comments

WOD 10/29

Power Clean
3-3-3

then…

“Nancy”
5 Rounds
400 M Run
15 Overhead Squats (95 lb, 75 lb)

The better you are the luckier you look. -Steve Spurrier

Today marks the half way point for the Paleo Challenge,  I want everyone to read today’s article, let it serve as motivation for the next 15 days. Post thoughts to comments: Karl’s Story

Announcements:
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!

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AM Results 3RM MetCon
Mike 125lb 17:39 (75lb)
Kristin 55lb (HPC) 18:44 (35lb Step-ups, Row)
Andrew 160lb 20:58 (75lb)
Shauna 95lb 16:34 (55lb)
Michelle 75lb 15:34 (35lb)
Matt Skill 18:49 (55lb)
PM Results
Rob 175 14:07 (75 lb)
Dave 135 16:19 (75 lb)
Walker 75 15:04 (25 lb)
Courtney 55 20:11 (25 lb)
Winner 55 17:18 (25 lb)
Louis 90 16:04 (45 lb)
Big Matt 155 16:12 (45 lb)
G. 60 16:00 (25 lb)
Claire 55 16:24 (25 lb)
Jables 75 14:54 (25 lb)
Nugget 175 12:45 Rx
Sherman 165 17:49 (85 lbs)
Jerry 115 18:34 (75 lbs)
Robert 195 20:53 Rx
Jess 95 16:43 (15 lb)
Ally 45 19:05 (15 lb)
Tristy 105 15:17 (45 lb)
John Skill 16:33 (35 lb)
J.J. 115 17:11 (25 lb)
Kevin Skill 15:54 (45 lb)
Smeth 125 16:33 (75 lb)
On Ramp
Ray 8:45
Michelle 9:26
in Workout of the Day 288 comments

WOD 10/28

Back Squat
3×5

Then…

Max Rounds the 10 Minutes
3 Push Press (135 lbs, 95 lbs)
6 Box Jumps (24″, 20″)
9 AbMat Sit-ups

Life is either a daring adventure or nothing. Security is mostly a superstition. It does not exist in nature. -Helen Keller

Paleo+CrossFit Saving a Life

Announcements:
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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AM Results
3×5 MetCon
Michelle 80 9 (45 lb)
Mike 165 8 (105 lb)
Kirk 115 8 (85 lb)
Kristin 50 10:00 (Press, Row)
Jerry 105 9 (85 lb)
Lyzz 110 10 (45 lb, +24″)
Rob 185 11 (125 lb)
Amber 80 9 (45 lb)
Tow Matt 125 9 (95 lb)
PM Results
Dave 155 9 (105 lb)
Tara 80 9 (35 lb)
G. 75 9 (35 lb)
Claire 65×4 9 (35 lb)
Boone 205 8 Rx+ 36″
Andrew 185 11 (105 lb)
Blake 235 9 Rx
Sherman 175 9 (115 lb)
Big Matt 175 8 Rx
Robert 265 10 Rx
Shauna 85 10 (65 lb, +24″)
Stacey 145 12 Rx
Betsy 135 11 (135 lb)
Ashley 100 10 (45 lb, 14″)
OJOE 185 8 (105 lb)
Louis 135 9 (95 lb)
Tristy 115 11 (85 lb)
Aubrey 60 8 (25 lb)
On Ramp
Ray 7:58
Michelle 8:57
in Workout of the Day 275 comments

WOD 10/27

Deadlift
3-3-3

then…

3 Rounds
15 DB Hang Clean (35 lbs, 20 lb)
10 Chest to Bar Pull-ups

Coming together is a beginning. Keeping together is progress. Working together is success.
-Henry Ford

10 Tips for getting to sleep

Announcements:
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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AM Results
DL MetCon
Mike 185 7:36 (30 lb)
Michelle 115 5:23 (10 lb, Jump)
Shauna 175 9:29 (Chin)
Andrew 135 9:15 Rx
Dave 135 8:16 (Chin)
Aaron 125 9:00 (20 lb, Jump)
Jerry 145 10:15 (30 lb, Chin)
Rob 300 5:40 Rx
Lyzz 155 4:20 (Band)
Amber 125 5:53 (Jump)
Tow Matt 155 6:09 (30 lb, Jump)
Laura 145 5:21 (Jump)
Kim 105 5:05 (15 lb, Jump)
PM Results
Walker 135 7:11 Rx
Jables 145 8:09 (Band)
Nugget 375 9:14 Rx+55lb
G 135 5:53 (15lb, Jump)
Claire 125 5:11 (15lb, Jump)
Rufio 265 5:46 (Chin)
Robert 395 7:59 Rx
David Seth (OJOE) 225 7:12 (Jump)
Blake 420 6:06 Rx
Betsy 185 4:50 (Band)
Ashley 155 5:47 (15lb, Jump)
Courtney 125 5:01 (10lb, Jump)
Winner 125 4:36 (12lb, Jump)
Stacey 215 6:02 Rx+30lb
Kirk 225 7:53 (Jump)
Ally 115 5:20 (15lb, Jump)
John 195 5:39 (20lb, Jump)
Smeth 295 7:48 Rx
Jess 165 7:33 (20lb, Jump)
Brian 165 5:39 (20lb, Jump)
Kevin 185 7:37 (30lb, Jump)
David 250 5:14 (Chin)
in Workout of the Day 296 comments

WOD 10/26

Press
3×5

then…

5 Rounds
100 M Run
7 Ring Dips
15 Swings (24K, 16K)

Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.-Charles A. Cerami

The DL on Tubers plus a handy recipe for all you PCers (Paleo Challengers)

Announcements-
-New On-Ramp Class starts tonight! Sign up HERE!
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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AM Results
3×5 MetCon
Kristin 60
Rufio 110 8:29 (RPU)
Mune 45 8:20 (KRPU, 12K)
Blake 135 7:20 Rx
Michelle 40 7:23 (KPPU, 12K)
Laura 65 9:43 (KRPU)
Kim 45 8:18 (KPPU, 12K)
Bill 65 10:54 (KRPU, 12K, Row)
Andrew 100 9:11 Rx
Shauna 50 10:04 (RPU)
PM Results
Nuggett 145 6:35 Rx+32K
Wes 170 6:01 Rx
Rob 115 5:50 Rx
Tristy 55 6:13 (KRPU)
Claire 35 9:17 (KRPU, 12 K)
G. 40 9:33 (KRPU, 12 K)
Walker 45 8:21 (Jump Dips)
Jerry 80 9:03 (RPU, 16 K)
Courtney 45 8:07 (KRPU, 20 lb)
Jables 60 7:38 (KRPU)
Winner 45 8:00 (KRPU, 12 K)
Betsy 55 7:25 (KRPU)
Ally 45 7:53 (KPPU, 12 K)
Kirk 95 7:15 (35 lb)
Stacey 75 7:16 (Assisted Dips)
Boone 115 5:44 Rx
Chris 115 8:20 (Assisted Dips)
Ashley 55 7:06 (KRPU, 20 lb)
Jess 65 9:04 (KRPU, 12K)
Smeth 75 9:13 Rx
Louis 85 7:57 (Assisted Dips)
Joe W. 55 11:13 (KPPU, 12K)
Kevin 80 8:52 (RPu, 16K, Row)
On-Ramp
Ray 7:58
Michelle 10:01
in Workout of the Day 343 comments

WOD 10/24

Snatch Grip Deadlift
3-3-3-1-1-1

then…

Max Rounds in 15 Minutes
5 Hand Stand Push Ups
10 Walking Lunges
15 Wall Balls (20 lb, 15 lb)

2 Person Teams: Each team member starts on a separate exercise and cannot pass one another.

Really great men have a curious feeling that the greatness is not in them, but through them. Therefore, they are humble. -John Ruskin

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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Team #1 Snatch-Grip DL 1RM Rounds
Winner 125 9 (Knee Pike, 10lb)
G 125 9 (Knee Pike, 10lb)
Team #2
Brian 135 7 (Knee Pike, 10lb)
Kevin 135 7 (Pike, 15lb)
Team #3
Rob 285 7 (Pike)
Tow Matt 185 7 (Pike)

in Workout of the Day 230 comments

WOD 10/23

Run 5K

He who cannot rest, cannot work; he who cannot let go, cannot hold on; he who cannot find footing, cannot go forward. -Harry Emerson Fosdick

Shugyo

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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Results
Rob 23:48
Lyzz 30:15
Jerry 26:55
Andrew 28:20
Shauna 24:00
Blake 29:17
Amber 33:38
Tow Matt 27:13
Dave 28:15
Laura 35:53
in Workout of the Day 279 comments

WOD 10/22

Push Press
3-3-3-1-1-1

then…

4 Rounds
200 M Run
15 Knee’s to Elbows
15 Chest to Bar Pull-ups

Success is having a flair for the thing that you are doing; knowing that is not enough, you have got to have hard work and a sense of purpose. -Margaret Thatcher

Paleo Challengers is this to easy? Don’t get complacent…

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

 

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AM Results      
Mike   145 19:09 Row (Chin)
Shauna   Skill 14:18 Row, (Chin)
Andrew   160 15:17 Row (Chin)
Lyzz   95 12:40 (Band)
Jerry   155 14:00 (Jump)
Amber   75 12:06 (Leg Raises, Jump)
Tow Matt   145 14:58 (Jump)
Tara   70 11:03 (Leg Raises, Jump)
PM Results      
Rob   170 14:11 Rx
Dave   165 12:44 (Band)
Rufio   175 13:51 (Leg Raises, Band)
Blake   200 14:22 Rx
Jables   100 15:08 (Leg Raises, Band)
Aaron   115 14:51 (Leg Raises, Jump)
Robert   205 13:57 (Leg Raises)
JJ   120 14:33 (Leg Raises, Band)
Chris   165 14:27 (Leg Raises, Band)
Big Matt   205 11:46 (Leg Raises, Jump)
Louis   115 11:50 (Leg Raises, Chin)
Tristy   115 10:55 (Leg Raises, Band)
Stacey   125 13:03 Rx
Betsy   90 12:59 (Leg Raises, Band)
OJOE   135 11:58 (Leg Raises, Jump)
G   75 12:06 (Leg Raises, Jump)
Claire   75 10:41 (Leg Raises, Jump)
On-Ramp      
Matt   7:48  
Zach   8:10  
Darlene   9:25  
Aubrey   7:18  
in Workout of the Day 285 comments

WOD 10/21

“Warrior Wednesday”

“Randy”
75 Power Snatches (75 lb, 45 lb)

It is necessary to try to surpass oneself always; this occupation ought to last as long as life.
-Queen Christina

Maintaining Muscle While losing Weight

Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
–Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!

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AM Results
Rob 11:06 Rx
Kirk 11:53 (45 lb)
Andrew 9:43 Rx
Jerry 6:06 (45 lb)
Shauna 6:18 (35 lb)
Stephen 7:34 (65 lb)
Blake 7:58 Rx
Dave 8:38 (65 lb)
Laura 9:18 (35 lb)
PM Results
Jables 4:59 (35 lb)
Heiny 8:44 Rx
Jessica G. 8:15 (35 lb)
Big Matt 7:58 Rx
Katherine 7:12 (15 lb HPS)
Claire 8:45 (35 lb)
Tristy 4:00 Rx
Courtney 8:26 (25 lb)
Winner 6:09 (15 lb)
Betsy 5:05 (35 lb)
Chris 5:09 (35 lb)
Ashley 6:15 (35 lb)
Walker 6:02 (35 lb)
Jess 10:07 (35 lb)
Stacey 3:45 Rx
Mike F. 7:26 (35 lb)
Louis 9:19 (35 lb)
Boone 5:13 Rx
Kevin 9:34 (9:34HPS)
OJ0E 11:27 (55 lb)
On-Ramp
Chet 245
Darlene 132
Aubrey 170
Matt 171
Zach 191
in Workout of the Day 3 comments