Push-up Challenge Day 38
Buy in: 7600/3800
Push-ups for the day: 200/100
800 M Run
4 Rounds
20 Pull-ups
20 AbMat Sit-ups
800 M run
Little hand says it’s time to rock and roll.-Bodhi
| Results | ||||
| Nugget & Rob | 15:37 | |||
| Walker & Kristin (Jump) | 17:01 | |||
| Sherman & Kirk (Jump) | 17:54 |
Push-up Challenge Day 37
Buy in: 7400/3700
Push-ups for the day: 200/100
Press
5-5-5-3-3-3
then…
3×400 M Sprints 1:2 Work:Rest interval
If you don’t like us dancing, don’t let us in the endzone -Bennie Blades
Is Cholesterol a Problem to be managed?
| Results | ||||||
| 5R | 3R | 400 | ||||
| Erika | 35 | 40 | 2:04 | |||
| Michelle | 50 | 55 | 1:22 | |||
| Andrew | 100 | 115 | 1:31 | |||
| Blake | 145 | 155 | 1:36 | |||
| Amber | 55 | 65 | 1:31 | |||
| Dave | 110 | 115 | 1:15 | |||
| Tow Matt | 105 | 120 | 1:23 |
Push-up Challenge Day 36
Buy in: 7200/3600
Push-ups for the day: 200/100
5 Rounds
10 Wallballs (20 lb, 15 lb)
10 Walking Lunges (55 lb, 35 lb)
100 M Sprint
Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice. -Mark Rippetoe
Have you made a DONATION to support Fight Gone Bad IV?
The Wounded Warrior Project from Sportsgrants on Vimeo.
| AM Results | |
| Erika | 8:38 (10lb, 10lb) |
| Kristin | 6:23 (10lb, 15lb) |
| Andrew | 8:58 (35lb) |
| Michelle | 6:19 (10lb, 15lb) |
| Jerry | 8:03 (15lb, 30lb) |
| Rob | 9:57 Rx |
| Heather | 9:03 (10lb, 10lb) |
| Amber | 7:33 (10lb, 15lb) |
| Tow Matt | 8:24 (15lb, 30lb) |
| PM Results | |
| Stacey | 8:45 Rx+20′ |
| Megan | 9:25 (20 lb) |
| Nugget | 7:45 Rx |
| Smeth | 10:08 Rx |
| Kirk | 10:29 (15 lb, 20 lb) |
| Aurelia | 9:53 (10 lb, 15 lb) |
| Aaron | 11:48 (10 lb, 20 lb) |
| JJ | 11:34 (15 lb, 35 lb) |
| Louis | 11:04 (20 lb, 35 lb) |
| On Ramp | |
| Will | 5:22 |
| Leonard | 5:18 |
| Chris | 5:13 |
| Brian | 5:39 |
| John | 5:39 |
| Esmerelda | 5:56 |
| Courtney | 6:17 |
| Ashlee | 6:02 |
| Joe | 5:30 |
Starting Monday October 12, 2009 we will be offering a CrossFit Bootcamp @ Circle C Metro Park. The bootcamp will utilize the CrossFit training principles in an outdoor setting, and progess participants to a high level of fitness. The bootcamp will also serve as an introduction to the CrossFit methodologies, for those that would like to join regular CrossFit classes at our facility. If you have ever been curious about CrossFit but a little intimidated, or you’re just looking to get back in shape this program is for you!
Push-up Challenge Day 35
Buy in: 7000/3500
Push-ups for the day: 200/100
5-5-5-3-3-3
Deadlift
Success is dependent on effort. -Sophocles
| AM Results | ||||||
| 5 Rep | 3 Rep | MetCon | ||||
| Stephen | 255 | 305 | 8:03 Rx | |||
| Mike | 295 | 355 | 8:38 Rx | |||
| Jerry | 150 | 165 | 7:15 (Jump) | |||
| Blake | 360 | 410 | 9:01 Rx | |||
| Rob | 285 | 325 | 7:27 Rx | |||
| Heather | 110 | 125 | 10:16 (300 M, Jump) | |||
| Laura | 120 | 145 | 9:38 (Jump) | |||
| Tow Matt | 165 | 190 | 8:00 (Jump) | |||
| PM Results | ||||||
| Nugget | 335 | 385 | 6:30 Rx+ CTB | |||
| Mac | NA | NA | 8:43 (Band) | |||
| Joe R. | 245 | 265 | 10:16 Rx | |||
| Dave | 135 | 155 (Jump) | 7:38 (Jump) | |||
| Walker | 105 | 125 | 7:17 Rx | |||
| Betsy | 165 | 185 | 6:36 (Band) | |||
| Sherman | 265 | 315 | 8:44 Rx | |||
| Julie | 125 | 145 | 10:06 (Band) | |||
| Stacey | 175 | 205 | 6:03 Rx | |||
| Smeth | 255 | 295 | 7:16 Rx | |||
| JJ | 260 | 280 | 11:42 (Band) | |||
| Pato | 275 | 325 | 5:31 Rx | |||
| Kirk | SW | SW | 7:29 (Jump) | |||
| Louis | SW | SW | 6:56 (Jump) | |||
| Aurelia | 125 | 135 | 8:26 (300 M, Jump) | |||
| Amber | 125 | 145 | 7:50 (Jump) | |||
| On-Ramp | ||||||
| Courtney & Elisha | 6:03 | |||||
| Esmeralda | 6:07 | |||||
| Ashlee & Joe | 5:55 | |||||
| Chris & David | 5:06 | |||||
| John & Leonard | 6:07 | |||||
| Will & Brian | 6:07 |
Push-up Challenge Day 34
Buy in: 6400/3400
Push-ups for the day: 200/100
Max Rounds in 15 Minutes
15 Ring Dips
15 Hang Power Snatches (75 lb, 45 lbs)
15 Squats
Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.-Samuel Beckett
Meat Eaters or Vegetarians? Part 1
| AM Results: | |||
| Kristin | 5 (KRPU, 25 lb) | ||
| Erika | 5 (KRPU, 15 lb) | ||
| Dave | 4 (KRPU, 65 lb) | ||
| Amber | 6 (KRPU, 25 lb) | ||
| Heather | 6 (KRPU, 25 lb) | ||
| Tow Matt | 4 (RPU, 55 lb) | ||
| Andrew | 4 (65 lb) | ||
| Rob | 5 Rx | ||
| Blake | 5 Rx | ||
| Laura | 5 (KRPU, 25 lb) | ||
| PM Results | |||
| Boone | 7 Rx | ||
| Wes | 5 Rx | ||
| Tristy | 7 (KRPU) | ||
| Jessica | 5 (35 lb, KRPU) | ||
| Joe | 5 (45 lb, KRPU) | ||
| Megan | 5 (15 lb, KRPU) | ||
| Stephen | 4 (65 lb, KRPU) | ||
| Sherman | 5 (RPU) | ||
| Betsy | 7 (35lb, KRPU) | ||
| Stacey | 7 (RPU) | ||
| Lezli | 6 (15lb, KRPU) | ||
| Pato | 6 (65lb) | ||
| Keira | 6 (15lb, KRPU) | ||
| Smeth | 4 (65lb) | ||
| Louis | 4 (35lb, KRPU) | ||
| Aubrey | 5 (15lb, KRPU) | ||
| On Ramp MU | |||
| Elisha | 6:05 | ||
| Esmerelda | 9:30 |
Push-up Challenge Day 33
Buy in: 6600/3300
Push-ups for the day: 200/100
4 Rounds
200 M Run
12 Swings (24K, 16K)
6 Box Jumps (24″, 20″)
A goal properly set is halfway reached. -Zig Ziglar
– New On Ramp starts Tonight @ 7:30 PM!
| AM Results | |||
| Kristin | 6:43 (12K) | ||
| Andrew | 6:51 Rx | ||
| Blake | 6:37 Rx | ||
| Stephen | 6:30 Rx | ||
| Tara | 7:36 (12 Step-ups, 12 16K KBDL) | ||
| PM Results | |||
| Walker | 6:23 (12K) | ||
| Nugget | 5:36 Rx+32K & 36″ | ||
| Tristy | 6:15 Rx | ||
| Amber | 6:32 (12K) | ||
| Boone | 5:52 Rx+32K & 36″ | ||
| Wes | 6:36 Rx+32K & 36″ | ||
| Betsy | 5:53 Rx | ||
| Stacey | 5:30 Rx+24″ | ||
| Pato | 6:03 Rx+36″ | ||
| Chris | 8:53 (12K) | ||
| Sherman | 8:03 Rx+32K | ||
| Smeth | 6:33 Rx | ||
| Kirk | 7:11 (16K) | ||
| Julie | 6:48 Rx | ||
| Katherine | 7:23 (12K) | ||
| Dennis | 6:24 (16K, 20″) | ||
| Megan | 7:11 Rx | ||
| JJ | 9:08 Rx | ||
| B-WOD | |||
| Kevin | 3:46 (30WB@15#, 500m Row) | ||
| On Ramp | |||
| Will | 6:09 | ||
| Joe | 6:15 | ||
| Courtney | 7:30 | ||
| Ashlee | 6:56 | ||
| Chris | 5:09 | ||
| John | 5:46 | ||
| David | 6:00 | ||
| Leonard | 5:41 |
Push-up Challenge Rest/ Makeup Day
Buy in: 6400/3200
Push-ups for the day: Rest
REST
At what age do you think it’s appropriate to tell a highway it’s adopted? -Zach Galifianakis
Push-up Challenge Rest/ Makeup Day
Buy in: 6400/3200
Push-ups for the day: Rest
Waiter’s Walk 400 M
21-15-9
Dumbbell Thrusters
Knees to Elbows
Farmers Walk 400 M
M=35 lb W=20 lb
One set of dumbbells per 2 person team
Pain is something to carry, like a radio. You feel your strength in the experience of pain. It’s all in how you carry it. That’s what matters. Pain is a feeling. Your feelings are a part of you. Your own reality. If you feel ashamed of them, and hide them, you’re letting society destroy your reality. You should stand up for your right to feel your pain. -Jim Morrison
-Next On Ramp starts September 14th @ 7:30 PM is SOLD OUT, sign up HERE to reserve your spot for the next series starting 9/28!
| Team #1 | |
| Walker | 15:15 (15lb) |
| Team #2 | |
| JJ | 16:01 (20lb, 2xSit-ups) |
| TOW Matt | 16:01 (20lb, ROM K2E) |
| Team #3 | |
| Smeth | 18:08 Rx |
| Blake | 18:08 Rx |
Push-up Challenge Day 32
Buy in: 6400/3200
Push-ups for the day: 200/100
5 Rounds
3 Deadlifts (315, 250)
6 Handstand Push-ups
9 Swings (24K, 16K)
Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more. –Louis L’Amour
Why we CrossFit and eat healthy…
Congrats to all the Former On-Rampers, welcome to CFA!
| Results | |||
| Mike | 7:26 (250 lb, ROM HSPU) | ||
| Andrew | 6:45 (150 lb, Pike) | ||
| Blake | 6:02 (ROM HSPU) | ||
| Kristin | 4:59 (115, Pike, 12K) | ||
| Dave | 4:46 (185, Pike, 16K) | ||
| Amber | 5:09 (75 lb, Pike, 12K) | ||
| Tow Matt | 5:31 (115 lb, Pike, 16K) | ||
| Laura | 5:21 (115 lb, Pike, 12K) |