8.20.13 Kalsu

WOD: Kalsu (Mod)

Skill: Dead lift 4x5 @80% / KB Windmills 5x(4+4) / Farmer Walk 5x w/Heavy Weight

100 Bar Thrusters
5 Burpees each minute on the minute

Tip of the Day: Eat citrus regularly.  Vitamin C inhibits the production of Cortisol, a hormaone that essentially tells your body to "store fat."  Try oranges and grapefruits!

Rich - 8:41
Abby - 7:46
Fernando D. - 7:00
Casey - --
Ronak - 9:49
Corretta - 9:43
Spice - 8:49
Vanessa Ch. - 10:53
Orlando - 12:50
OJ - 11:59
Tara - 8:43
Adam D. - 9:20 (77)
Tyler - 11:00
Susie - 10:59 (75)
Vanessa Ce. - 7:52
Miles - 7:53
Jason P. - Mobility
Mark - 12:00
Brandon - 8:47
Vanessa R. - 7:00 (Mod)
Joe - 9:37
Bob - 9:43
Tom D. - 6:40
Roheet - 14:50
Lindsay Z. - 9:00
Cara - 16:43
Nicole H. - 8:36
Sean L. - 8:47
Jake - 6:50
Angie - 9:00
Nicole De. - 8:58
Brenda - 9:50
Tim - 8:47
Kaela - 13:42
Yvonne - 12:00
Rick - 8:18
Tom S. - 7:37
Cindy - 11:51
Jessica - 10:00
Michael - 6:45
Nikhil - 11:58
Fernando M. - 7:56
Sharon - 10:48
Jenn - 4:37 (Mod)
Ben - 8:58
Nick B. - 7:41
Subhi - 13:21

Way to battle through Kalsu!

5.27.13 Memorial

WOD: The Memorial

Skill: Back Squat (build to 1RM) or Max Air Squats Unbroken, Max Strict Push Ups Unbroken

2 Rounds for time.
Farmer Walk to fence & back (70#/50#)
40 Air Squats
30 Spider Crawls
20 Jumping Pull Ups
10 X-Fit Push Ups

Tip of the Day: Don't be too proud to scale!  Scaling is a very important for of CrossFit programming.  It is very individualized and instrumental in learning your body's limits.  "Smarter, not harder."

Cindy - 108 AS/20 PU's/8:07
Diana - 110 AS/17 PU's/8:51
Jenna - 205#(PR)/14 PU's/11:41 Rx+
Jenn - 135# (PR)/14 PU's/10:03
Ronak - 125#(PR)/39 PU's/8:42
Lindsay Z. - 115# (PR)/49 PU's/7:25
Stephanie - 120# (PR)/43 PU's/8:37
Corretta - 145#(PR)/40 PU's/9:11
Jason G. - 295#(PR)/44 PU's/9:52
Eric Sr. - 19:43
Fernando - 305# (PR)/65 PU's/9:26 Rx
Mark - 275# (PR)/41 PU's/10:32 Rx
Kaela - 80 AS/22 Push Ups/9:28
Tim - 160 AS/50 PU's/7:53

Hope everyone enjoyed their Memorial Day weekends!  Lets put up some good numbers during PR week!