Announcements

WOD 5/12

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

Talent is only the starting point. -Irving Berlin

More folks getting on board

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AM Results
Daniel         10:10 Rx
Blake         10:46 Rx
Jennie         9:51 (RDx1.5, 12K)
Meredith         9:50 (RDx1.5, 15 lb)
PM Results
Stephen         9:58 (WB, 16k)
Rob         10:14 Rx
Kristin         10:47 (BB)
Melanie         8:31 (WB, 12k)
Betsy         8:47 (BB)
Tristy         8:50 (BB)
Stacey         9:05 (WB, +24k)
Mechelle         10:32 (10 Push-ups, 15lb)
Sherman         13:39 (WB, +32k)
Megan         10:45 (BB, 16k)
Smeth         10:13 Rx
Aurelia         13:23 (10 Push-ups, 20lb)
B-WOD          
Coy         4:04 (50 Squats, 500m Row)
in Workout of the Day 9 comments

WOD 5/11

3 Rounds
15 Burpees
9 Push Jerks (165 lb, 115 lb)

Innovation has never come through bureaucracy and hierarchy.  It has always come from individuals.
-John Scully

Calorie Context 

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AM Results
Kristin         8:49 (75#)
Rob         7:05 (115#)
Blake         9:02 (135# + No Rack)
Andrew         8:41 (115#)
Jennie         5:39 (15#)
Daniel         6:56 (75#)
Stephen         6:08 (75#)
PM Results          
Michael         10:22 (95#+No Rack)
Melanie         7:50 (65#)
Sunny          7:55 (45#)
Jessica         6:29 (15#+No Rack)
Wes         5:49 (Rx+No Rack)
Tristy         6:00 (75#)
Stacey          6:23 (95#)
Betsy         5:51 (Knee Burpees,75#)
Bill         8:36 (15 PU, 15 Jumps, 9 PP)
Smeth         8:00 (95#)
Linda         5:15 (10 PU, 10 Jump, 9 PP)
Megan C.         6:10 (15#+No Rack)
Boone         8:03 (135#)
Aurelia         10:11 (15#)
BWOD          
Ryan         4:24 (40 15# Wall Ball, 500 M Row)
Anna         4:19 (30 10# Wall Ball, 500 M Row)
in Workout of the Day 254 comments

WOD 5/9

4 Rounds
21 45 lb Step-ups (24″, 20″)
15 Pull-ups
100 M Run

Always remember that the future comes one day at a time. –Dean Acheson

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Results          
Blake & Rob (Rx) 13:54
Daniel & Seth (Rx) 13:23
Megan C.(Jump, 15 lb) & Laura (Jump, Unweighted) 13:58
Kristin (Jump) & Stacey (Rx) 17:09
Boone (Rx+CTB) 11:20

in Workout of the Day 259 comments

WOD 5/8

3 Round
400 M Run
15 Sumo Deadlift High Pulls (95 lbs, 65 lbs)
7 Overhead Squats (95 lbs, 65 lbs)

The successful man is one who had the chance and took it.-Roger Babson 

Sweets, the tale of the tape…

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AM Results
Stephen         10:50 (65 lb, 45 lb)
Aurelia         7:08 (200 M, PVC)
Jennie         6:54 (300 M, PVC)
Sunny          9:27 (35 lb, PVC)
Daniel         9:44 (65 lb, 45 lb)
in Workout of the Day 183 comments

WOD 5/7

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally. –David Frost

Calcium

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AM Results
   
  Snatch Clean & Jerk
Boone 115lb 205lb
Blake 115lb 165lb
Jennie Skill Work  
 PM Results    
Megan T. 70lb 95lb
Sherman 125lb 145lb
Jessica Skill Work  
Melanie 60lb 85lb
Kristin 60lb 90lb
Tristy 90lb 105lb
Michael 120lb 165lb
Stacey 90lb 105lb
Betsy 50lb 95lb
Seth Skill Work  
Ashley Skill Work  
Mark Skill Work  
Linda Skill Work  
B-WOD    
Laura 3:40 (50 Squats, 500m Row)
in Workout of the Day 289 comments

WOD 5/6

15 Minutes AMRAP
7 Ground to Overhead (135 lb, 95 lbs)
15 Box Jumps

I’m not out there sweating for three hours every day just to find out what it feels like to sweat. 
-Michael Jordan 

The Importance of Saturated Fats

**Announcement**– Tomorrow we will be testing again, so please make your best effort to come in.  If you missed Monday or won’t be able to come in tomorrow call me (806-679-7519) and we can schedule a time to make those days up.  Again this is going to be important for the programming going forward. Thanks!

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AM Results          
Rob 5 (95#) 
Kristin 5 (65#)
Stephen 4 (75# Cleans Only)
Blake 6 (115#)
Daniel 6 (75#)
Jennie ? (15# Hang)
Sunny ? (45# Hang)
Meredith 7 (15# Hang) 
PM Results          
Michael 5 (105#)
Melanie 6 (65#)
Jessica 4 (45# Hang Clean)
Seth 7 (75#)
Betsy  7 (65#)
Stacey 6 Rx
Megan T. 6 (65#)
Sherman 7 (95#)
Ashley 6 (55# Power Cleans)
Smeth 7 (75#)
Megan C. 9 (15# Hang to OVHD)
Mechelle 5 (15# ROM Thrusters)
Boone 7 Rx
Aurelia 6 (7 FS, 7 PP, 7 Step-ups 15# 10 Min)

in Workout of the Day 244 comments

WOD 5/5

I want to publicly thank everyone for all their kind words and support this weekend. Like Keir said yesterday, I am so very proud to be apart of our family.

Also, thank you to Dutch and Meggie for opening up their home to us this weekend, you guys are awesome, and to all my friends from the Windy City for there support from afar.

Now its time for you guys to get after it like this…

Dutch Kickin A** and taking names

50 Chest to Bar Pull-ups
50 Burpees

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The pain is finally over! Kind of..

AM Results
Blake 10:51 (Chin over bar)
Meredith 3:48 (50 Jump, 25 Burpees)
Jennie 7:59 (50 Ring Rows, K Burpees)
PM Results
Rob 9:31 Rx
Kristin 12:18 (White Band)
Stephen 8:43 (Kipping/Jump)
Boone 6:35 Rx
Melanie 5:31 (Jump)
Mark 11:23 (CTB/Kipping)
Seth 7:31 (CTB/Kipping)
Ashley 11:07 (Jump)
Aurelia 6:01 (Ring Pullups, 30 Pushups, 30 Squats)
Betsy 8:21 (Jump)
Smeth 9:06 Rx
Stacey 8:35 (Kipping)
Sherman 9:17 (Kipping)
Megan 8:55 (Jump)
in Workout of the Day 8 comments

WOD 5/4

Modified CrossFit Total
Front Squat (1 rep max)
Deadlift (1 rep max)
Press (1 rep max)

Do not wait for ideal circumstances, nor for the best opportunities; they will never come.
-Janet Erskine Stuart

How to not get the Swine Flu

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Keir taking down the final WOD of the weekend!

AM Results        
  Deadlift  Squat  Press  Total 
Kristin 165 135 80 380
Boone 365 225 155 745
Rob 285 200 125 610
Blake 400 205 155 760
Daniel 310 205 115 630
PM Results        
Melanie 155 125 60 340
Sunny 155 125 70 350
Mark 275 135 115 525
Tristy 225 155 70 450
Michael 255 195 100 550
Betsy 190 135 80 405
Stacey 225 170 90 485
Seth 295 205 105 605
Ashley 185 105 75 365
Linda n/a n/a  50 50
Aurelia 95 30 45 170
Stephen 335 230 135 700
Megan C. Skill Work    
Mechelle Skill Work    
BWOD: (50 Squats, 500 M Row)
Jennie 4:03      

in Workout of the Day 270 comments

WOD 5/3

REST

Not a shred of evidence exists in favor of the idea that life is serious. –Brendan Gill 

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**Announcement**- After day one at the CrossFit Games Southwest Regionals Keir is in 53rd place with a total time of 25:24 and I am in 24th Place with a total time of 18:45. 

Todays WOD:
21-15-9
Sumo Deadlift High Pulls (95 lb) 
KB Swings (1.5 Pood)
Box Jump 24″


in Workout of the Day 287 comments