WOD 11/11

“Helen”

3 rounds
400 Meter run
21 Kettlebell Swings (1.5 Pood)
12 Pullups

Lyssa  8:26 (Jump/kip, 35 LB)
Boone 8:13 (50 LB)
Wes 9:26 (50 LB)

“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” 
– Zig Ziglar 

WOD 11/10

Tabata 
Double unders
Goblet Squats
Box Jumps


        Total     DUs*     Box Jumps*     G’ Squats*          
Shane       233     6     12     7         (singles, 50 LB)
Garrett       240     6     11     9         (DUs/singles, 35 LB)
Lyssa       217     12     7     4         (DUs/singles, 20 LB)
Tori       219     9     6     5         (DUs/singles, 15 LB, jump/step)
Ryan       266     7     9     11         (singles, 35 LB, jump/step)
Melinda       166     8     5     5         (singles, 20 LB, step)
Brooke       165     1     6     6         (singles, 15 LB, step)
Nick       274     6     7     10         (50 LB)
Patrick       209     6     8     7         (singles, 50 LB, jump/step)
Ben       275     10     4     8         (50 LB, step)
Annie       235     10     9     10         (singles, 20 LB)
Tristy       203     4     9     8         (singles, 20 LB, step)
Boone       286     15     7     8         (50 LB)
Wes       275     6     12     10         (50 LB)

*DU, Box Jump, and G’ Squat columns denote lowest number of reps completed in any 1 of the 8 intervals for that excercise. i.e. if your g’ squat intervals looked like: 15, 12, 13, 12, 13, 8, 10, 9.  Then your g’ squat column would show 8.


“I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.” – Michael Jordan

WOD 11/8

800 Meter run
3 rounds
20 Box jumps
15 DB Swings
5 Tire Flips
800 Meter run

Team 1: 
Sarah 15
Garrett 35
Ryan 35
15:45
Team 2: 
Marcos 50 LB
Lyssa 20 LB
Shane 50 LB
15:15

“The best preparation for good work tomorrow is to do good work today.” -Elbert Hubbard 

Get excited… we’ve got new toys!

WOD 11/7

12-9-6
Clean & Thruster Burpees 35 LB (20 LB)
Weighted Pull-ups 20 LB

Emily  7:52 (Jump Kip, 10 LB)
Lyssa 6:10 (Jump Kip, 15 LB)
Boone 6:56 Rx
Wes 9:52 Rx

Our greatest glory is not in never falling but in rising every time we fall. -
Confucius

Lyssa getting full extension on the swing!

WOD 11/6

Max rounds in 20 minutes
15 Squats
10 Flutter Kicks
5 Dumbbell Snatchs

Tristy 11 (15 LB)
John 12 (50 LB)
Emily 12 (15 LB)
Patrick 11 (50 LB)
Boone 12 (50 LB)
Wes 14  (50 LB)

There is just something wrong with getting up every day and moving through your existence with the least possible effort. – Mark Rippetoe

Here are some good articles on the Zone for those of you that are interested, compliments of our good friends at Windy City CrossFit : The Feeding Ground

Patrick knocking out the push-ups last night.


WOD 11/5

5 Rounds
50 M run 50 M Backpedal
20 Jump Squats
15 Push-ups

Nick 7:13
Dave 8:10
Patrick 6:41
Marcos 8:50
Jerry Finished (10 JS, 10 PU x 5 rounds)
Annie 7:14 (Knee Push-ups)
Emily 9:50 (Knee Push-ups)
Garret 6:55
Ben 5:32
Lyssa 7:52
Tristy 8:42 (Knee Push-ups)
Boone 7:20
Wes 6:57

Adversity has the effect of eliciting talents, which, in prosperous circumstances, would have lain dormant.
– Horace 

Winners of CrossFit Texas’s Fight Gone Bad Competition, benefitting The Healing Garden.  Congrats Wes on your impressive performance!

WOD 11/4

2 Pull-ups 14 DB Swings
4 Pull-ups 12 DB Swings
6 Pull-ups 10 DB Swings
8 Pull-ups 8 DB Swings
10 Pull-ups 6 DB Swings
12 Pull-ups 4 DB Swings
14 Pull-ups 2 DB Swings
Lyssa  6:17 (Jumping, 2 sets 35 LB, Finish 20 LB)
Boone 6:07 (50 LB)
Wes 7:13 (50 LB)

Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson

Monday Night’s Crew

WOD 11/3

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar

3 rounds for time

400 meter run
15 Goblet Squats
15 Push-ups
15 Sit-ups 

Marcos  8:15  50 LB
Tori 9:10 15 LB (Knee PU) 
Jamie 8:53 15 LB (Knee PU)
Annie 8:03 15 LB (Knee PU)
Emily 10:52 25 LB (Knee PU)
Debbie 9:34 15 LB (Knee PU)
Jared 8:38 50 LB 
Garret 8:40 50 LB 
Brendon 8:01 35 LB 
Lyssa 8:14 35 LB (Knee PU)
Nick 7:31 50 LB
Patrick 7:55 50 LB
Ben 6:55 50 LB
Boone 8:09 50 LB
Wes 9:24 50 LB


Big thanks to CrossFit Texas for having us out for the Fight Gone Bad this weekend. We had a great time and helped out a great cause