“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
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
Rest
Luck is when opportunity knocks, and you answer. – Anonymous
Is CrossFit good for all you runners out there?
http://www.catalystgym.com/2008/11/is-crossfit-for-runners.html
Courtesy of Catalyst Athletic
Saturday morning crew having some fun with the tires!
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!
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!
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.
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!
| 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
“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.
Rest
Don’t bunt. Aim out of the ballpark. – David Ogilvy