WOD 12/21

REST

In times of life crisis, whether wild fires or smoldering stress, the first thing I do is go back to basics… am I eating right, am I getting enough sleep, am I getting some physical and mental exercise everyday. -Edward Albert

Hope everyone enjoyed the week of squats… check out this video from CrossFit HQ.

**ANNOUNCEMENT- Holiday hours for the week:

Monday and Tuesday: Normal Schedule
Wednesday: Morning Hours Only
Thursday and Friday: Closed
Saturday: Normal Schedule 

WOD 12/20

Saturday Team Workout

20 Minutes Max Rounds:
7 Med Ball Cleans
14 Pull-ups
21 Sit-ups 

No man is an island, entire of itself; every man is a piece of the continent.  -John Donne

 Results:
Team 1:  Team 2:  Team 3:
Anne  (Jump) Tristy  (Jump) Andrew
Kristin (Jump)   Shera (Jump) Shane
7 8 9

WOD 12/19

5 Rounds
200 M run
12 Pull-ups
15 Wall Balls

Don’t look back. Something might be gaining on you. Satchel Paige

AM Results:
Sarah 12:32 (Jump, 10 lbs)
Shane 11:11
Boone 11:44
Wes 10:12

WOD 12/18

Max Rounds in 10 Minutes:

5 Overhead Lunges 
10 Front Squats  
15 Squats

*Choose your weight

AM Results:
Anne  7, PVC
Kristin  6, PVC
Rob 5, PVC (OVHD) / 45 lb (FS)
PM Results:
Harmon 6, 45 lb
Mike 3, PVC (5 min)
Sarah 6, PVC
Stacey 8, PVC
Betsy 4, PVC
Tristy 6, 45 lb
Jeff 7, 45 lb
Inga 8, PVC
Rachel 8, PVC
Andrew 6, 45 lb 
Wes 8, 75 lb

A single twig breaks, but the bundle of twigs is strong. Tecumseh

WOD 12/17

7 Rounds

3 Handstand Push-ups
6 Ring Rows
9 Flutter Kicks

Take the course opposite to custom and you will almost always do well. Jean Jacques Rousseau 

AM Results:
Anne  7:02 (Pike)
Shera 6:35 (ROM Pike)
Shane  5:35 RX
Wes  6:48 (ROM HSPU)
PM Results:
Rob 8:00 (Pike)  
Sarah 8:04 (Rom Pike)
Stacy 7:26 (Pike)
Andrew 7:31 (Pike)
Boone 5:53 Rx
Tristy  6:46 (Pike / Knee Pike)
Rachel 6:52 (Pike)

WOD 12/16

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. Score total reps for each exercise.

There is no coming to consciousness without pain. Carl Jung

**Demo Video of today’s WOD
http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov courtesy of CrossFit HQ**

AM Results:
Pull-ups Push-ups Sit-ups Squats Total
Anne 67 (Jump) 91 (Knee) 76 94 328
Kristin none 73 (Knee) 61 86 220
Shera 61 (jump) 98 (Knee) 54 119 332
Shane 64 74 65 97 300

PM Results:
Pull-ups Push-ups Sit-ups Squats Total
Elisha 53 (Jump) 44 (Knee) 51 73 221
Rob 64 (Jump) 87 60 81 292
Keith 48 (jump) 41 (Knee) 28 44 161
Tristy 79 (jump) 106 (Knee) 66 125 376
Betsy 46 (jump, 6 int) 54 (Knee, 6 int) 38 (6 int) 60 (6 int) 198
Stacey 87 (jump) 113 (Knee) 80 130 410
Andrew 89 (jump) 57 100 98 344
Boone 67 76 68 106 317

Beginner WOD: 50 Squats / 500m Row
Time
Sara 3:48
Mike 4:32
Carrie 4:05

WOD 12/15

400 M Run
40 Over Head Squats (75 lbs)
40 Ring Dips
400 M Run

I have not yet begun to fight! -John Paul Jones 

AM Results:
Anne  9:52 (PVC, Jump)
Kristin 8:11 (PVC, Jump)
Shane 8:06 Rx
PM Results:
Shera 3:51 1/2 WOD (PVC, Jump)
Keith 5:27 1/2 WOD (PVC, Jump)
Tristy 8:39 (45/PVC, Jump)
Wes 7:49 Rx
Boone 9:10 Rx
Andrew 10:11 (45 lb, Jump)
Beginner WOD: 50 Squats, 400 M run
Stacey 3:47
Betsy 4:55

The weekend crew!

WOD 12/13

400 M Run
20 Wall Balls
20 Pull-ups
20 Box Jumps
400 M Run
15 Wall Balls
15 Pull-ups
15 Box Jumps
400 M Run
10 Wall Balls
10 Pull-ups
10 Box Jumps  

Strange how people who suffer together have stronger connections than those who are most content.
–Bob Dylan

Team 1: 16:44
Kristin (Squats, Push-ups)
Anne (10 lb, Jump)
Tristy (15 lb, Jump
Team 2: 16:43
Shane (20 lb)
Andrew (15 lb, Jump)
Beginner WOD: 50 Squats, 500 M Row 
Don  3:29

WOD 12/12

 
 30-20-10-5

 Double Unders
 Kettlebell Swings (1.5 pood)

 To conquer fear is the beginning of wisdom. -Bertrand Russell 

Results
Andrew 5:11 (16 K)
Kristin 3:52 (Tuck Jump, 15 lb DB)
Wes 4:08 Rx
Beginner WOD (500 M, 50 Squats)
Shera 3:51



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