5.24.14 Delilah

WOD: Delilah (Happy Birthday Delilah!)

Skill: Strict Leg Raises

3 Rounds for time.

15 Dead lifts (225#/155#)
35 Push Ups
2 Laps w/ Med Ball (20#/14#)

Abby - 19:50 Rx
Kody - 19:48 Rx
Taylor - 25:52 145#FS
Patricia - 19:53 53#
Adam - 17:05 Rx
Ryan - 16:24 155#
Tom S. - 18:53 Rx
Teria - 17:44 53#
Ram - 19:17 165#
Megan - 18:00 Rx
Delilah - 18:51 93#
Vanessa - 16:55 113#
Chris T. - 21:33 185#
Greg - 20:10 185#
Dennis - -- Mod
Anthony - -- Mod
Jason T. - -- Mod
Bryce - -- Mod
Rich E. - 18:30 185#
Ryan S. - -- Mod
Jaclyn - -- Mod
Angie - -- Mod
Jake - -- Mod
Ruben - 15:46 203#
Carmen - 16:19 93#

4.18.14 4x4

WOD: 4x4

Skill: Split Snatches 10,10,10,10,10

4 Rounds for time.
1 Plate carry around the rig (35#/25#)
15 Ring Dips
250m Row
15 Oblique Leg Raises

When split snatching be aware of your foot displacement.  One foot should move forward and the other backwards (not just a drop backwards with one leg).  Land on the ball of your back foot with a flex in the knee.

Abby - 14:22
Kenia - 14:22
Carmen - 14:22
Joey - 16:33 Rx+
Tara - 11:12 
Kody - 11:11
Nick Z. - 14:32
Lindsay - 13:21
Regina - 14:36
Orlando - 14:49
OJ - 14:04
Roheet - 17:30
Ana - 14:11
Tom S. - 16:04
Jenn J. - 13:50
Vanessa Ce. - 14:26
Jaclyn - 13:22
Jennifer P. - 13:19
Bob - -- Mod
Kristine - 13:05
Adrienne - 13:07 Mod
Patrick - 17:47
Jenifer - 16:12
Eric Sr. - 14:32
Kris - 11:55 
Will - 11:22 Rx
Eddie - 14:02 Rx
Joe - 10:43 Rx
Bernie - 11:29 Rx
Miguel - -- Mod
Dennis - -- Mod
Anthony - -- Mod
Melissa - 13:00 
Jen D. - 13:33
Jenna - -- Mod
Sean O. - 12:05 Rx
Leslie - 13:57
Elisa - 16:50 
Danielle - -- Mod
Amarjit - 14:14
Maira - 14:24
Brenda H. - 14:24
Ronak - 13:07
Tyler M. - 14:04
Robert - 14:25

4.9.14 The Quandry

WOD: The Quandry

Skill: Strict Hanging Leg Raises

4 RFT.
12 V-Ups
24 Air Squats
12 Ring Push Ups
240m Row

Keep the rings tight!  Walk forward if you need to scale the push ups.  Slow and controlled leg raises for the skills.

Jen D. - 17:46
Tara - 19:30
Abby - 14:10
Rich V. - 12:15
Kody - 13:37
Vanessa Ch. - 15:55
Oscar - 15:05
Corretta - 15:34
Jessica He. - 15:53
Joobin - 9:39
Maria R. - 19:40 (3)
Gilbert - 13:58 (1)
Monike - 14:43
Ana - 15:05
Kristine - 13:58
Roheet - 11:21
Angela - 13:14
Jesse - 11:53
Ram - 11:58
Jennifer P. - 14:58
Eric Sr. - 12:30
Danny - -- Mod
Jordan - -- Mod
Tyler R. - -- Mod
Taylor - 12:32
Joe - 9:53
Bernie - 10:51
Jenn J. - 13:14
Jaclyn - 11:30
Patrick - 12:57
Anthony - -- Mod
Tom S. - 10:43
Dennis - -- Mod
Amarjit - 14:36
Becca - 15:40
Guillaume - SPT
Greyson - SPT
Jovany - 17:17
Carmen - 13:50
Delilah - 16:49
Leslie - 15:36
Tasha - 16:29
Kyle - 13:00
Nick Z. - 15:01
Lindsay Z. - 13:30
Ronak - 13:27
Jason T. - -- Mod
Subhi - 14:40
Adrienne - 13:23
Elisa - 13:56
Danielle - 15:20
Rich E. - 12:12 
Charise - 12:32
Joobin - -- Mod
Steve V. - 13:30
Mike T. - 12:01
Khoi - 20:55
Chris T. - 13:20
Merlina - 14:19
Jessica Hg. - 14:43
Fernando M. - 15:03

9.24.13 Ninja

WOD:  Ninja

Skill: KB 1 Arm Clean / KB Front Squat

16 Min AMRAP
15 Box Jumps (24"/18")
20 Push Press (95#/55#)
15 Lying Leg Raises
20 KB Front Squats (20kg/12kg)

Tip of the Day: A great way to reduce soreness is to take an ice bath. It is not the most relaxing way to unwind after an intense workout but cold water immersion can help reduce muscle soreness between 15-20% in the 24-96 hours after a training session.  Water temperature should be around 54-59 degrees and duration 1-5 minutes.

Oscar - 230 Reps 10kg
Nick Z. - 235 Rx
Lindsay Z. - 374 Rx
Fernando D. - 363 Rx
Ben - 356 Rx
Vanessa Ch. - 301 43#
Corretta - 226 Rx
Adam D. - 227 Rx
Chris - 225 65#
Kenia - 262 43#
Jenn - 305 43#
Miles - 310 Rx
Yarrow - 245 25#
Orlando - 222 55#
Roheet - 251 65#
Sean O. - 248 Rx
Joe - 272 Rx
Tom D. - 289 Rx
Adam H. - 265 65#
Eric D. - 282 55#
Helma - 280 35#
Tim - 281 Rx
Heather - 295 43#
Brenda - 280 43#
Jake - 220 Rx
Angie - 225 25#
Rick - 309 65#
Stephanie - 315 75#
Elisa - 352 Rx
Lindsay D. - 280 35#
Yvonne - 224 Rx
Danny - 299 Rx
Subhi - 212 75#
Travis - 222 65#
Joobin - 360 75#
Monike - 300 53#
Cindy - 305 53#
Ronak - 285 53#
Rosie - 281 43#
Drew - 224 65#
Mike - 303 65#
Fernando M. - 291 Rx
Judith - 285 53#
Danny2 - 353 Rx

Great efforts!

8.30.13 Bandito

WOD: Bandito

Skill: Hang Snatch 3x5 / Tire Flips 3x3

20 Min AMRAP
10 Hang Snatches (95#/65#)
20 Box Dips
10 Tire Flips
20 Leg Raises

Tip of the Day:  Get some!

Spice - 368 Reps
Taylor - 337 Rx
Danny - 373
Chris B. - 428 Mod
OJ - 378
Orlando - 252
Tim - 456
Kaela - 305
Victoria - 190
Roheet - 364
Amy - 290
Tyler - 245
Jamie - 270
Keri - 330
Tom S. - 345
Tara - 283 Rx
Eric Sr. - 390 Mod
Jennifer P. - 263 Mod
Jason G. - 240 Rx
Bernie - 213 Rx

8.9.13 The Escape

WOD: The Escape

Skill: Sledgehammer / G.H.D.

1 Round for time.
2 Laps Outside
30 Bar Rows
60 Double Unders
30 Leg Raises
50 Sledgehammers
500 m Row

Tip of the Day: Whatever your goal is, find a well respected program to get you to that goal, and stick to it. Too often we jump from program to program, never understanding why we aren’t making any gains toward our goal.

Jeff - 10:54 16#
Oscar - 13:50 8#
Elmo - 16:26 8#
Sheryl - 17:16 8#
Kyle - 12:56 Rx
Abby - 11:34 Rx
Vanessa Ch. - 12:28 Rx
Erika - 12:54 Rx
Tom D. - 12:14 Rx
Ronak - 11:35
Eric D. - 13:05
Adam H. - 11:52 
Victoria - 12:30
Brandon - 9:53
Tom S. - 11:22 Rx
Kaela - 11:41 Rx
Tim - 10:11 Rx
Tara - 10:13 Rx
Mike - 11:50 Rx
Jenna - 11:58 Mod
Jenn - 10:23 Rx Mod
Eric Sr. - 11:30 Mod
Jason P. - 9:03 Mod
Miles - 9:45 Rx
Jennifer P. - 17:38
Elisa - 12:30 16#
Rick - 11:51
Mark - 11:14 Rx

Have an awesome weekend!

7.1.13 The 182nd

WOD: 182nd

Skill: Kettle bell swings (Full Crescent) 3x10

3 Rounds for time.
30 Push Ups on Med Ball
20 KB Swings (Full)(2 pood/1 pood)
30 Split Lunges w/ Med Ball
20 Leg Raise/Toe Reach

Tip of the Day: In general humans use more of their front side muscles on a regular basis.  This makes the front of our body strong but leaves the back side under active & typically weaker.  Focus on using your back and hamstrings more often to improve strength and posture.

Rich - 12:04 Rx
Abby - 12:07 Rx
Kenia - 16:14 10kg
Amy - 17:02 12kg
Cara - 15:58 12kg
Tyler - 25:18 14kg
Brian N. - 19:38 Rx
Jenna - 10:22 Rx
Corretta - 17:30 14kg
Brendyn - 16:20 16kg
Tara - 11:44 12kg
Susie - 22:45 8kg
Heather - 15:31 10kg
Tom S. - 15:19 20kg
Keri - 18:52 8kg
Eric Sr. - 18:25 (Mod)
Brock - 12:17 16kg
Nicole H. - 15:42 Rx
Sean O. - 14:48 24kg
Brenda - 16:37 10kg
Tim - 16:05 24kg
Bob - 16:03 14kg
Rick - 26:21 12kg
Angie - 12:14 10kg
Jake - 13:39 16kg
Jeff - 15:42 18kg
Yvonne - 18:07 Rx
Cindy - 16:40 12kg
Vanessa Ce. - 17:15 12kg
Joyce - 13:27 8kg (Mod)
Jessyka - 18:00 12kg
Judith - 14:50 10kg
Ben - 12:24 Rx
Jamie - 15:52 8kg
Nicole D. - 14:47 10kg
Justen - 9:01 12kg
Jason G. - 12:14 14kg
Vanessa Ch. - 17:57 10kg
Nick Z. - 18:11 Rx
Lindsay Z. - 10:51 14kg
Tom D. - 15:20 20 kg (Mod in Ohio)

Great work today!

Brock using his muscles to get up.

4.16.13 Dreamer

WOD:  The Dreamer

30 Min Max
Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Pull Ups
KB Swings (2 pood/1 pood)
Handstand Walk (20 ft)/Hold (40 Sec)
Leg Raises
Jumprope (100, 90, 80, 70, etc.)

Tip of the Day: 

Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving post exercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

Rich - 26:11 Rx
Lindsay Z. - 22:42
Jeff - 34:17
Abby - 23:49
Nick - 34:05
Tom'D - 29:15
Sean O. - 23:16
Ronak - 26:47
Jenn - 26:54
Fernando - 23:09
Brock - 26:45
Kyle - 37:56
Al - 28:53
Zach - 18:41 (7-1)
Greg - 37:35
Nicole - 29:29
Mark - 38:02
Sean L. - 32:00 (10-4)
Elisa - 32:10
Danielle - 29:05
Jenna - 23:20 Rx