10,000 lbs (7,000 lbs) Ground to Overhead
A superior man is modest in his speech, but exceeds in his actions. -Confucius
Good luck in NYC Boice… make sure to keep the jorts in the rotation.
| Results | |||
| Blake (125 lb) & JJ (55 lb) | 14:37 | ||
| Blake M. (155 lb) & Dave (75 lb) | 10:15 | ||
| Sherman (95 lb) & Smeth (95 lb) | 11:56 | ||
| Sheena (55 lb) & Linda (15 lb) | 12:53 |
7 Rounds
7 Chest to Bar Pull-ups
7 Push Jerks (115 lb, 75 lb)
7 Clapping Push-ups
When Armageddon comes the only place you will survive is in the cave. So you will need the biggest, strongest motherf***r to move the stone, fight his way into the cave and move the stone back. It doesn’t matter how good of shape you are in, if you ain’t strong, you ain’t moving the stone.
-Dave Tate
| AM Results | |||
| Lauren | 9:18 (Jump, 35 lb, Knee) | ||
| Boice | 10:53 (95 lb) | ||
| Mike | 12:10 (75 lb, Knee) | ||
| Megan C. | 8:41 (Jump, 35 lb, Knee) | ||
| Rob | 12:46 Rx | ||
| Michelle | 8:51 (Jump, 35 lb, Knee) | ||
| Amber | 11:28 (Jump, 35 lb, Knee) | ||
| Heather | 11:28 (Jump, 25 lb, Knee) | ||
| Andrew | 17:40 Rx | ||
| Stacey | 12:29 Rx +85 lbs | ||
| Laura | 10:06 (Jump, 45 lb, Knee) | ||
| Melanie | 9:32 (Jump, 35 lb, Knee) | ||
| Kevin | 11:50 (85 lb, Knee) | ||
| Sheena | 10:32 (Jump, 45 lb, Knee) | ||
| Aurelia | 9:32 (Jump, 35 lb, Knee) | ||
| Kim | 9:00 (Jump, 35 lb, Knee) |
400 M Run
50 Thrusters (95 lb, 65 lbs)
400 M Run
Until you accept total responsibility – no matter what – you will not be able to put plans in place to accomplish your goals. -David Cottrell
Smoking and Insulin Resistance
| AM Results | |||
| Jennie | 10:46 (40 lb) | ||
| Keira | 7:02 (15 lb 1/2 reps) | ||
| Lezlie | 6:08 (15 lb 1/2 reps) | ||
| Eileen | 6:06 (15 lb 1/2 reps) | ||
| Heather | 8:27 (15 lb 1/2 reps) | ||
| Blake | 10:28 Rx | ||
| Andrew | 11:02 (75 lb) | ||
| Amber | 7:51 (25 lb) | ||
| Laura | 16:00 (55 lb) | ||
| Mel | 10:51 Rx | ||
| PM Results | |||
| Rob | 10:14 Rx | ||
| Dave | 8:37 (45lb) | ||
| Betsy | 9:33 Rx | ||
| Stacey | 8:30 Rx | ||
| Sherman | 13:23 Rx | ||
| JJ | 10:43 (45lb) | ||
| Matt | 10:17 (65lb) | ||
| Dennis | 9:43 (35lb) |
Max Rounds in 15 Minutes
9 Box Jumps (24″, 20″)
6 Chest to Bar Pull-ups
3 Burpees
Knowing is not enough; we must apply. Willing is not enough; we must do. -Johann Wolfgang von Goethe
| AM Results | |||
| Jennie | 10 (Band) | ||
| Michelle | 9 (Jump) | ||
| Walker | 12 (Chin Over) | ||
| Rob | 9 Rx | ||
| Blake | 8 Rx | ||
| Amber | 10 (Jump) | ||
| Stephen | 8 (Chin Over, Push-up/TucK Jump) | ||
| Chris | 7 (Chin Over) | ||
| Lyzz | 9 (+24″, Band) | ||
| Kim | 9 (Jump) | ||
| Andrew | 11 (Chin Over) | ||
| Laura | 9 (12″, Jump) | ||
| PM Results | |||
| Matt | 6 (Jump) | ||
| Dave | 9 (jump) | ||
| Mel | 12 (Band) | ||
| Melanie | 9 (Jump) | ||
| Boone | 12 Rx | ||
| Sherman | 10 (Chin Over) | ||
| Stacey | 13 Rx+24″ | ||
| Betsy | 11 (Band) | ||
| Megan T. | 8 (Jump) | ||
| JJ | 7 (Band) | ||
| Dennis | 7 (20″, Jump) | ||
| Boice | 13 Rx | ||
| Aurelia | 9 (Jump) | ||
| BWOD | |||
| Ally | 3:49 (30 10# WB, 500 M Row) |
Overhead Squats
3-3-3-3-3
then…
6×200 M sprints
1.5 Minute Rest
He who loses wealth loses much; he who loses a friend loses more; but he that loses his courage loses all. -Miguel de Cervan
Good luck to all my D-Springs kids, on their upcoming seasons and school year!
| AM Results | Overhead Squats | 200m (Fastest/Slowest) |
| Linda | 35, 40, 45, 50(2), 50 | 54s/55s |
| Sherman | 115, 125, 135, 145(1), 145 | 34s/39s |
| Jennie | 45, 55, 60, 65(2), 65 | 35s/41s |
| Lauren | 35, 40, 45(ROM), 45, 45 | 38s/40s |
| Ally | 45, 50, 55, 60, 65 | 39s/43s |
| Blake | 115, 125, 135, 145(1), 145(F) | 33s/39s |
| Andrew | 105, 115, 135, 145(1), 140 | 34s/45s |
| Dave | 95, 105, 115, 125, 135 | 31s/36s |
| Kristin | 90, 95, 100, 105, 110 (Front Squats) | 39s/48s |
| Mel | 60, 65, 70, 75, 80 | 30s/37s |
| Heather | Skill | 51s/59s |
| Amber | Skill | 34s/46s |
| PM Results | ||
| Rob | 115, 125, 135F, 130F, 130 | 26s/33s |
| Ryan | 105,115, 125, 135, 145×1 | N/A |
| Michael | 105, 125, 135, 140, 145F | 23s/40s |
| Fernie | 115, 135, 135, 145, 140×1 | 23s/35s |
| Paxson | 55, 65, 75, 80, 95×1 | 24s/26s |
| Stacey | 95, 105, 115, 125, 135×2 | 29s/32s |
| Betsy | 65, 70, 75F, 75×2, 75×2 | 30s/34s |
| Sheena | 60, 65, 65, 65, 65, 70 | 27s/31s |
| Aurelia | 45, 45, 50×1, 50×2, 50 | 23s/26s (100 M) |
| Boice | 95, 95, 100, 105, 110 | 23s/28s |
| Paul | 65, 65, 75, 80, 85F | 32s/46s |
40-30-20-10
Wall Ball (20 lb, 15 lb)
Push-ups
Every human being is the author of his own health or disease. -Buddha
The Definitive Guide to Saturated Fat
| AM Results | |||
| Will | 11:26 (10 lb, Knee) | ||
| Mike | 14:13 Rx | ||
| Jennie | 9:39 (10 lb, Knee) | ||
| Michelle | 9:50 (10 lb, Knee) | ||
| Kristin | 6:07 (KB DL, Chair Dips) | ||
| Blake | 11:34 Rx | ||
| Andrew | 15:16 Rx | ||
| Melanie | 8:47 (10 lb, Knee) | ||
| Heather | 9:54 (1/2 WB 10 lb, Knee) | ||
| Amber | 9:45 (10 lb, Knee) | ||
| Lauren | 8:46 (10 lb, Knee) | ||
| Wes | 9:55 Rx | ||
| PM Results | |||
| Michael | 17:29 (15 lb) | ||
| Ryan | 10:42 Rx | ||
| Tazia | 13:29 (10 lb, Knee) | ||
| Sheena | 8:55 (10 lb, Knee) | ||
| Boone | 10:24 Rx | ||
| Walker | 8:09 (10 lb, Knee) | ||
| Tara | 14:29 (10 lb, Knee) | ||
| Betsy | (Knee) | ||
| Stacey | Rx +20 lb | ||
| Mel | 7:57 (Knee) | ||
| Boice | 9:50 Rx | ||
| Sherman | 9:49 Rx | ||
| Dennis | 13:09 (10 lb 8″, ROM) | ||
| Fernie | 8:48 Rx | ||
| Ally | 9:25 (10 lb, Knee) | ||
| Aurelia | 12:05 (10 lb, Knee) | ||
| Kevin | 13:37 (15 lb, Knee) | ||
| BWOD | |||
| Belanger | 4:16 (50 Squats, 500 M Row) |
Rest
An escalator can never break: it can only become stairs. You should never see an Escalator Temporarily Out Of Order sign, just Escalator Temporarily Stairs. Sorry for the convenience. -Mitch Hedberg
Thanks to everyone who made it out to the Free WOD in the park, and/or the PubRun!
Today 10 AM Free WOD in the Park @ Town Lake be there.
Tonight 6:30 PM CFA PubRun be there too, in your 80s gear.
10-9-8-7-6-5-4-3-2-1
Rack Press (95 lb, 65 lb)
Kettlebell Swings (24K, 16K)
Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.
-Archimedes
Sgt. 1st Class Jeff Mallo rocking the Push-up man in Iraq!
Thank you for your service Jeff!
| Will | 8:31 (35 lb, 12K) | ||
| Megan C. | 8:46 (25 lb, 15 lb) | ||
| Mike | 12:06 (45 lb) | ||
| Jennie | 6:28 (25 lb) | ||
| Lauren | 6:57 (20 lb, 15 lb) | ||
| Rob | 7:34 (65 lb) | ||
| Heather | 7:18 (20 lb, 15 lb) | ||
| Brianne | 12:06 (35 lb) | ||
| Dillon | 7:49 (35 lb, 20 lb) | ||
| Stacey | 9:36 (45 lb) | ||
| Andrew | 10:39 (65 lb) | ||
| Kristen | 7:49 (25 lb, 20 lb) | ||
| Laura | 10:49 (35 lb, 12K) | ||
| Daniel | 14:27 (65 lb) | ||
| Wes | 9:03 Rx +115 lb, 32K |
Back Squat
1-1-1
then…
Max Height Box Jump
Let us train our minds to desire what the situation demands.-Marcus Annaeus Seneca
Good luck in California Daniel!
| AM Results | Squats | Box Jumps |
| Jennie | 125, 130, 135F | 34″ |
| Heather | 45, 50, 50 | Skill Work |
| Amber | 45, 50, 55 | Skill Work |
| Blake | 300, 305, 310 | 37″ |
| Kim | 45, 50, 55 | 29″ |
| Lyzz | – | 36″ |
| Dillon | 135, 140, 145 | 33″ |
| Laura | 135, 140, 145 | 20″ |
| Andrew | 225, 245, 255 | 45″ |
| Daniel | 225, 235, 250 | 43″ |
| Brianne | 105, 120, 135 | 32″ |
| Kristen | 90, 100, 115 | 32″ |
| PM Results | ||
| Sheena | 125, 135, 140F | 37″ |
| Tazia | 105, 115, 125 | 30″ |
| Betsy | 155, 165F, 160F | 31″ |
| Stacey | 195, 205, 205F | 34″ |
| JJ | 185, 145, 135 | 33″ |
| Ashley | 115, 120, 130 | 20″ |
| Aurelia | 40, 50, 65 | 17″ |
| Jack | 275, 275F, 275F | 39″ |
| Matt | 245, 265, 275 | 38″ |
| I-WOD | ||
| Lezlie | 3:54 (30 Wall Balls @ 10lb, 500m Row) | |
