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



WOD 12/11

Burpee Ladder

With a  running clock. Do 1 Burpee in the first minute, then 2, 3, 4…and so on until you can’t do any more rounds.

AM Results:
Anne 9  
Elisha  9 (Knee Burpees)
Rob 11
PM Results:
Meagan 12 (Rx / Knee Burpees) 
Tristy 13 (Knee Burpees)
Wes  14
Shane 15
Andrew 10

Happiness lies in the joy of achievement and the thrill of creative effort. –Franklin D. Roosevelt 

WOD 12/10

3 Rounds

3 Muscle-ups 
25 Wall Ball Shots

AM Results:
Anne 12:23 (Jump MU Sub, 10 lb)
PM Results:
Keith 6:57 (1/2 Jump MU Sub, 10 lb)
Rob 10:32 (Jump MU Sub, 20 lb /10 lb)
Wes 7:53 (MU Sub, 20 lb)
Shane 3:55 (Rx, 20 lb)
Patrick 8:56  (MU Sub, 20 lb)
Tristy 7:35 (Jump MU Sub, 15 lb)
Leslie 8:27 (Jump MU Sub, 10 lb)

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. Sam Ewing

Rob getting to depth on the clean!

WOD 12/9

5 rounds 

400 M Run
5 Hang Squat Cleans (135 lbs)
15 Push-ups 

Attitude is a little thing that makes a big difference.
 -Winston Churchill 

AM Results:
Anne 14:55 (4 rounds, 10 lb med ball)
Rob 15:23 (65 lbs)
PM Results:
Keith  11:33 (3 rd, 300 M row, 5 MB DL, 10 KPU)
Shane 15:38 Rx
Wes 14:35 RX
Rachel 12:25 (3 rd, 45 lb, KPU) 
Andrew 17:34 (65 lbs)

WOD 12/8

Max Rounds in 15 Minutes

7 Pull-ups
9 Push Jerks (95 lbs)
12 Squats

“Faith is taking the first step even when you don’t see the whole staircase.” – Martin Luther King Jr

AM Results:
Elisha 4  (PVC, PP, Jump, 10 Min)
Rob 7 (45 lb, Jump)
Kristin 4 (PVC, Jump, 10 Min)
Beginner WOD: 50 Squats, 500 M Row 
Anne 4:13
Keith 5:43 (25 Squats)
PM Results:
Meagan 10 (PVC, Jump)
Tristy 10  (45 lb, Jump)
Shane 11 Rx
Rachel 5 (PVC, Jump, 10 Min)
Andrew 5 (45 lb, Jump, 10 Min)
Wes  9 Rx

Thanks again to everyone that made this weekend a success. Special thanks to following for donating prizes:

Fogo de Chao Fat Tire Bike Tours 
Maudie’s The Round Rock Express
Romeo’s Massage Envy
Freebirds The River Place Country Club
John Danks City Segway Tours

WOD 12/7

Rest

Big thanks to everyone who made yesterday’s grand opening a success.  Special thanks to Ben and Ty for making the fajitas, my mom for all her help getting people signed in, and to everyone who competed, donated, or contributed to the Brittany Tuck memorial fund.  Boone and I couldn’t have done with out you guys.  

Marshall, Shane, Tristy, and Carissa the winners of yesterdays WOD! Stay tuned for more pictures!