Rest
You are never too old to set another goal or to dream a new dream. –C. S. Lewis
Can’t find fitness in a magic pill??
Stay tuned tomorrow for a recap of January and a few announcements for February.
Team Workout
10 Rounds
:30 Max Pull-ups
:30 Max Burpees
1 Minute Rest
Concentration and mental toughness are the margins of victory. –Bill Russell
| Results: | |||||
| Team 1: | |||||
| Shane | Rx | ||||
| Keir | Rx | ||||
| 428 | |||||
| Team 2: | |||||
| Tristy | (KB, Jump) | ||||
| Kristin | (Jump) | ||||
| 412 | |||||
| Team 3: | |||||
| Anne | (KB/Rx, Jump) | ||||
| 197 | |||||
Keir grinding out yesterdays WOD!
800 M Run
9 Thrusters (115 lbs)
400 M Run
15 Thrusters (115 lbs)
200 M Run
21 Thruster (115 lbs)
My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. –Michael Jordan
| Results: | |||||
| Helen | 7:32 (1/2 Run, ROM PVC) | ||||
| Keir | 10:32 (85 lbs) | ||||
| Wes | 9:47 Rx | ||||
5 Rounds
5 Knees to Elbows
15 Push-ups
25 Sit-up
A man is but the product of his thoughts what he thinks, he becomes. –Mohandas Gandhi
| AM Results: | |
| Rob | 12:18 (ROM) |
| Boone | 9:15 |
| PM Results: | |
| Helen | 12:24 (Knee raises, KPU) |
| Mike | 11:03 (ROM/Knee Raises) |
| Keir | 8:34 |
| Tristy | 9:23 (ROM/Knee Raises, KPU) |
| Marcos | 11:01 (ROM) |
A demo of knees to elbows from CrossFit.com:
Deadlift
5-5-5-5-5
The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground -Mark Rippetoe
| AM Results: | |||||||
| Mike | 115, 125, 135, 145, 145 | ||||||
| Anne | 155, 165, 165, 165, 165 | ||||||
| Rob | 175, 185, 205, 215, 215 | ||||||
| Helen | 95, 105, 110, 110, 110 | ||||||
| Shane | 325, 375×4, 325, 325, 325 | ||||||
| Kristin | 105, 110, 120, 120, 120 | ||||||
| Elisha | 5:17 (30 Wall Balls, 400 M Row) | ||||||
| PM Results: | |||||||
| Wes | 365, 405, 410, 410, 410 | ||||||
| Keir | 275, 290, 305, 320, 320 | ||||||
| Stacy | 155, 165, 165, 165, 165 | ||||||
| Betsy | 105, 115, 130, 130, 130 | ||||||
| Marcos | 255, 285, 300, 330, 330 | ||||||
| Boone | 295, 305, 315, 315, 315 | ||||||
| Beginner WOD: 40 Wall Ball, 400 M Ball Run | |||||||
| Brent | 7:40 | ||||||
Max Rounds in 20 Minutes
20 Squats
14 One Handed Overhead Lunges
10 Pull-ups
You learnt that, whatever you are doing in life, obstacles don’t matter very much. Pain or other circumstances can be there, but if you want to do a job bad enough, you’ll find a way to get it done. –Jack Youngblood
| AM Results: | |||||
| Anne | 8 | (15 lbs, Jump) | |||
| Wes | 10 | (35 lbs) | |||
| PM Results: | |||||
| Marcos | 7 | (20lb, Kip/Jump) | |||
| Mike | 4 | (10lb, Band, 12:00) | |||
| Keir | 9 | (35lb) | |||
| Kristin | 7 | (15lb/10lb, Jump) | |||
| Tristy | 10 | (20lb, Jump) | |||
| Shane | 9 | (35lb) | |||
| Stacy | 11 | (20lb, Kip/Jump) | |||
| Megan | 7 | (10lb, Jump) | |||
| Sherman | 7 | (20lb) | |||
| Rachel | 7 | (15lb, Jump) | |||
| Boone | 9 | (35lb) | |||
21-15-9
Sumo Deadlift High Pull, 95 lbs
Push Jerk, 95 lbs
Wise to resolve, and patient to perform. –Homer
| AM Results: | |||||
| Mike | 4:48 | (45 lb ROM) | |||
| Anne | 5:51 | (45 lb) | |||
| Kristin | 7:12 | (45 lb) | |||
| Shane | 3:33 | Rx | |||
| Wes | 2:56 | Rx | |||
| PM Results: | |||||
| Megan | 5:10 | (45 lb) | |||
| Sherman | 6:25 | (65 lb) | |||
| Tristy | 4:58 | (65 lb) | |||
| Betsy | 5:21 | (45 lb) | |||
| Stacy | 5:02 | (65 lb) | |||
| Rachel | 6:07 | (35 lb) | |||
| Boone | 5:31 | Rx | |||
| Marcos | 8:23 | Rx | |||
| Beginner WOD 40 Wall Balls, 400 M Ball Run | |||||
| Keir | 5:10 | ||||
REST
Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. –Victor Hugo
Boone has agreed to dress in a black leotard and sit on the bar for you guys….
25 Deadlifts (250 lb)
50 Burpees
75 Pull-ups
100 Double Unders
Age wrinkles the body. Quitting wrinkles the soul. –Douglas MacArthur
| Team #1 | 9:33 |
| Marcos | Rx |
| Anne | (135lb, Tuck, JPU) |
| Team #2 |
7:15 |
| Boone | Rx |
| Kristin | (95lb, Tuck, JPU) |
| Team #3 | 7:05 |
| Betsy | (Tuck, JPU) |
| Shane | Rx |
| Team #4 | 6:47 |
| Tristy | (JPU, 135lb, Tuck, KB) |
| Stacy | (135lb, JPU) |
Overhead Squats
5-5-5
then…
3 Rounds
100 M Run
12 Squat Jumps (PVC)
10 Box Jumps
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” – Ambrose Redman
| AM Session | ||||||
| Rob | 85 | 95 | 110×3 | 3:57 | (20″) | |
| Mike | 35 | 40 | 45 | 4:04 | (12″ jump/step) | |
| Shane | 145 | 155 | 165 | 2:28 | (20″) | |
| Helen | 15 | 15 | 15 | 4:14 | (12″ step up) | |
| Wes | 205×1 | 205 | 220 | 2:59 | (20″) |
Helen and Stacy taking down “Helen”