Announcements

WOD 4/2

Press
3-3-3-3-3 

High Fructose Corn Syrup

Tough times do not last.  Tough people do.-Robert H. Schuller

**Announcements**
– We are having another Nutrition Seminar on Saturday April 18th. Check it out under the events tab and please RSVP to the comments if you plan on attending.

-Sherman is competing in the Z Man Recon Challenge this Saturday.  I will be leaving from the gym at 6:30 AM and returning for the Team WOD if anyone would like to carpool. 

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Betsy and Megan going Rx!!

AM Results
Daniel       75, 75, 75, 80×1, 80
Melanie       40, 45, 50, 50×2, 45  
Andrew       85, 95, 100, 105, 110  
David       60, 75, 80, 85×2, 85×2  
Keir       105, 115, 120, 125, 135  
Kristin       65, 70, 75×2, 75, 75  
PM Results
Rob 85, 95, 105, 115, 125×1
Michael 70, 70, 75, 80, 85-f
Tristy 70×2, 65, 70×2, 65, NA
Betsy 55, 65×2, 60, 65, 70×2
Stacey 70, 75, 80, 85×1, 80
Ashley 55, 60, 65×2, 60, 65

in Workout of the Day 4 comments

WOD 4/1

400 M Run
21-15-9
Push Press 75 lb, 55 lb
Box Jumps
400 M Run 

Determination gives you the resolve to keep going in spite of the roadblocks that lay before you. 
-Denis Waitley 

The Toughest Two Minutes… 

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Michael Grinding out Cindy!

AM Results
David         12:28 (15 lb)
Andrew         10:15 Rx
PM Results
Rob 8:58 Rx
Kristin 11:11 Rx
Jessica 10:41 (15 lb)
Tristy 8:56 Rx
Keir 6:32 Rx
Stacey  8:01 Rx
Melanie 7:33 (15 lb)
Seth 8:15 (45 lb)
Wes 7:35 Rx
Beginner WOD 20 Squats, 200 M Row
Aurelia 3:15

in Workout of the Day 416 comments

WOD 3/31

Front Squats
5-5-5-5-5

then…

5 Rounds
12 Wall Balls 20 lb (15 lb)
12 KB Swings 24 K (16 K)

Every moment is an experience. –Jake Roberts 

Controlling Cortisol 

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Fun and Games on Saturday Morning!

AM Results       
      Weight   Time
Ashley     55, 60, 60, 65, 65   6:48 (10 lb, 12 K)
Melanie      65, 75, 80, 85, 85   4:43 (10 lb, 15 lb)
David      75, 75, 75, 65, 65    4:54 (10 lb, 15 lb, 8 ft, 3 Rounds) 
PM Results        
Kristin     60, 75, 80, 85, 85    3:59 (12 K)
Michael      105, 115, 125, 135, 135    7:03 (15 lb, 16 K) 
Betsy      65, 75, 85, 95, 95, 95     5:12 Rx
Megan      65, 75, 85, 95, 95, 95     5:29 Rx
Stacey      135, 140, 135, 145, 145     4:41 Rx
Wes      235, 255, 275, 285, 285    4:56 (Rx+32 K)

in Workout of the Day 278 comments

WOD 3/30

“Cindy”
5 pull-ups
10 Push-ups
15 Squats
Max Rounds in 20 Minutes 

Far and away the best prize that life has to offer is the chance to work hard at work worth doing. 
-Theodore Roosevelt 

Monday Morning Inspiration

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AM Results
Kristin         16 (Jump, KPU)
Daniel         13 Rx
Melanie         15 (Jump, KPU)
PM Results          
Michael 10 Rx
Tristy  16 (Jump, KPU)
Stacey 16 Rx
Betsy 16 (Jump KPU)
Keir 15 Rx CTB
Sherman 13 Rx
Megan 15 (Jump, KPU)
Wes 10 Rx CTB

in Workout of the Day 10 comments

WOD 3/28

Team WOD
200 Squats
100 M Sprints

Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved. 
-Mattie Stepanek  

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Keir setting a new PR!!

Results
Team Keir/Sherman 12:45
Team Megan/Melanie 12:25
Team Magnesio 11:11

in Workout of the Day 3 comments

WOD 3/27

Back Squats
3-3-3

Then…

500 M Row for time

You are never strong enough that you don’t need help. –Cesar Chavez

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Everyone’s favorite… The Burgener Warm-up 

Results                  
      1 2 3 500 M Row
Rob     185   205   225   1:50
Ashley     85   105   110   1:56
Kristin     105   110   110   1:56
Wes     365   385   400   1:27
Keir     280   300   320   1:28

in Workout of the Day 301 comments

WOD 3/26

10 Rounds
5 DB Snatches
5 Burpees

A small body of determined spirits fired by an unquenchable faith in their mission can alter the course of history. –Mohandas Gandhi

The Good, the Bad, and the Ugly from the world of Natural foods…

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AM Results
Kristin 9:34 (15lb)
Melanie 7:52 (5lb)
PM Results
Rob 7:29 (20 lb)
Stacey 6:45 (20 lb)
Betsey 7:01 (15 lbs, Burpees)
Megan 10:06 (15 lbs, Knee Burpees)
Sherman 10:30 (35 lbs)
Beginner WOD: 40 Wall Balls, 500 M Row
Jessica 4:18 (10 lb)

in Workout of the Day 299 comments

WOD 3/25

Clean and Jerk 
2-2-2-2-2-2

then..

Tabata Pull-ups
Score = best round 

Patience is bitter, but its fruit is sweet. –Jean Jacques Rousseau 

Red Meat and the Media

Red Meat and the Media take 2

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AM Results
      Weights   Best Tabata Round
Rob     65, 65, 75, 85, 95, 105   9
Danielle     (HH)15, 15, 25, 25, 35, 35   11 (Jump)
PM Results
Michael     65, 65, 65, 75, 85, 90   6
Boone     135, 155, 175×1, 165, 175, 175    14
Betsy     45, 55, 65, 65, 70, 70   11 (Jump)
Tristy     65, 65, 70, 70, 80, 80   NA
Stacey     65, 65, 70, 70, 80, 80   9
Ashley     (HH)45, 55, 65, 65, 65, 65   12 (Ring Rows)
Wes     185, 205, 225, 235, 245f, DNF   NA
Melanie         11 (Jumping Pull-ups), 16 (Squats)
Beginner WOD: 30 Squats, 500 M Row
Tazia     3:24    
Melissa     3:44    
in Workout of the Day 330 comments

WOD 3/24

21 Thrusters 115 lbs (80 lbs)
9 Push-ups
15 Thrusters 115 lbs (80 lbs)
15 Push-ups
9 Thrusters 115 lbs (80 lbs)
21 Push-ups

Any change, even a change for the better, is always accompanied by drawbacks and discomforts.
-Arnold Bennett

Facts and Myths

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Full Extension

AM Results
Rebekah 4:39 (15 lb, KPU)
Andrew 8:08 (75 lb)
Kristin 5:56 (45 lb)
PM Results
Wes 6:08 Rx
Rob 6:25 (75lb)
Stacey 9:58 Rx
Sherman 10:01 (95lb)
Megan 5:23 (45lb, KPU)
Keir 8:34 Rx
Betsy 5:18 (45lb, KPU)
Tristy 9:50 (70lb, KPU)
Michael 14:31 (80lb)
Seth 9:28 (85lb)
Ashley 9:14 (45lb, KPU)
Boone 8:28 Rx
in Workout of the Day 288 comments