6.28.13 Coe

WOD: Coe (Mod)

Skill: Back Squat 5x5 / Ring Push Ups 3x5

10 Rounds for time.
10 Back Squats (95#/65#)
10 Ring Push Ups

Tip of the Day: Be patient with your training.  It takes time and consistency to build up fitness and performance levels.  So avoid falling into the "more is always better" mindset.

Rich - 10:35 Rx
Abby - 10:51 Rx+ (75#)
Jeff - 10:39 Rx
Kenia - 13:41 50#
Sean O. - 9:38 Rx
Nicole H. - 8:57 Rx+ (75#)
Corretta - 8:35 Rx+ (75#)
Victoria - 10:23 25#
Susie - 15:29 OH PVC
Jacquelene - 11:50 (8Rds @ 15#)
Brian P. - 12:47 85#
Danielle - 9:04 Rx
Tim - 8:49 Rx
Miles - 10:27 Rx
Lindsay Z. - 8:11 Rx
Tom S. - 9:02 Rx
Elisa - 10:17 Rx+ (135#)
Jacklyn - 10:57 (8rds @ 45#)
Jennifer P - 13:22 (8Rds @ 35#)
Adrienne - 13:18 45#
Roheet - 17:04 65#
Heather - 11:03 20#
Mark - 10:10 Rx
Fernando - 6:49 Rx

Stay cool over the weekend!  Hydrate & stretch!

6.27.13 Bulldog

WOD: Bulldog (Mod)

Skill: Double Unders / KB Swings 3x7

2 Rounds for time.
100 Double Unders
50 KB Swings (1.5 pood/1 pood)
50 Ring Rows
3 Laps

Tip of the Day: Do not underestimate the importance of rest days.  Maintain a training schedule that includes two days of active rest & recovery.

Casey - 20:10 24kg
Lindsay Z. - 16:12 12kg
Judith - 24:35 8kg
Jessyka - 26:19 12kg
Ben - 16:13 Rx
Jeff - 29:03 20kg
Abby - 30:13 16kg
Vanessa Ch. - 29:13 10kg
Corretta - 19:39 12kg
Amy - 27:12 8kg
Tyler - 27:56 14kg
Austin - 19:41 Rx
Jenn - 19:30 12kg
Jason P. - 16:29 16kg
Miles - 18:50 16kg
Monike - 20:06 8kg
Roheet - 20:18 14kg
Cara - 23:01 8kg
Tom D. - 22:33 28kg
Nicole H. - 20:52 16kg
Mark - 26:08 Rx
Stephanie - 22:24 12kg
Angie - 25:07 10kg
Brenda - 25:22 10kg
Jones - 23:30 20kg
Elisa - 22:38 Rx
Heather - 21:45 10kg
Fernando - 19:14 Rx
Rick - 26:12 12kg
Bob - 18:18 14kg
Tom S. - 29:46 Rx
Eddie - 27:50 12kg
Yvonne - 21:20 12kg
Nick B. - 21:48 16kg
Justen - 21:25 24kg
Nicole D. - 19:05 12kg
Marika - 22:15 8kg
Emily - 27:57 8kg
Jenna - 11:10 (Diane)Rx

Let's finish the week strong!!

6.26.13 Diane

WOD: Diane (Mod)

Skill: Dead lift 4x6 / HSPU's 3x3 or 10 sec hold x 3

21-15-9
Dead lift (225#/185#)
Handstand Push Ups
Toes to Rings

Tip of the day: Respect your body after exercise!  Have a well balanced meal within 1 hour of training and drink plenty of water.

Bryce - 13:07 85#
Ben - 11:03 Rx
Rich - 12:52 Rx
Casey - 14:16 185#
Kenia - 12:55 55#
Vanessa Ch. - 13:57 65#
Sergio - 15:01 95#
Amy - 11:24 65#
Victoria - 11:29 45#
Corretta - 10:53 105#
Tom S.  - 15:30 185#
Brandon - 16:51 155#
Jenn - 18:24 (Mod x 2) 73#
Brendyn - 22:17 135#
Susie - 18:19 35#
Jennifer P. - 13:55 
Eric Sr. - 52:34 (Barbara)
Tom D. - 19:13 185#
Mark - 21:43 Rx
Jason P. - 14:11 135#
Brian N. - 23:36 Rx
Mitch - 20:00 195#
Hilary - 10:17 105#
Heather - 10:07 45#
Nicole H. - 8:54 105#
Brenda - 9:05 40#
Angie - 7:19 35#
Sean O. - 7:26 185#
Fernando - 7:21 Rx
Brian P. - 9:57 65#
Greg - 15:45 135#
Yvonne - 9:43 95#
Cindy - 6:03 75#
Vanessa Ce. - 7:22 75#
Nick Z. - 14:35 225#
Rick - 13:35 75#
Bob - 7:00 65#
Jeff - 14:27 115#
Kaela - 9:16 105#
Monike - 9:21 45#
Nick B. - 12:08 115#
Justen - 9:17 185#
Nicole D. - 6:28 55#
Jessyka - 8:20 95#
Judith - 7:45 75#
Jason G. - 11:30 (Mod)

Stay persistent with the HSPU's, practice makes perfect!  More and more of you are getting comfortable being inverted and it's come from a lot of working reps.  Keep it up!

6.25.13 Barbara

WOD: Barbara

Skill:  Kipping Pulls Ups

5 Rounds for time.
20 Pull Ups
30 Push Ups 
40 Sit Ups
50 Air Squats

Tip of the Day: Never go more than 3-4 hours with out food.  Keep your energy levels up and your metabolism active.  Burn more, store less.

Lindsay Z. - 26:53
Ben 26:50
Abby - 33:46
Bryce - 28:16
Vanessa Ch. - 35:33
Sergio - 32:34
Jeff - 35:54
Kenia - 33:59
Corretta - 28:43
Tim - 20:04
Ronak - 25:58
Adam - 36:15
Elisa - 46:18 Rx
Monike - 29:38
Angie - 29:22
Mary - 32:15 (4Rds)
Mark - 35:55
Jason P. - 25:43
Fernando - 23:35
Stephanie - 29:35
Nicole H. - 25:57
Mitch - 24:10
Jones - 36:25
Cara - 34:30
Nick Z. - 31:16 (4Rds)
Eddie - 26:31 (3Rds)
Michelle - 20:41 (3Rds)
Yvonne - 36:10
Cindy - 24:25
Brian N. - 32:39 Rx
Vanessa Ce. - 29:27
Tyler - 35:49
Rick - 36:12 (4Rds)
Jamie - 32:20
Justen - 28:50 Rx
Nicole D. - 28:55
Nick B. - 29:55
Tom S. - 39:26 Rx
Kyle - 34:12
Jessyka - 20:57
Judith - 20:57
Rich - 20:09 Rx
Jenna - 23:24 Rx
Jenn - 20:37 (Mod)
Kendal - 29:47
Marika - 29:30
Jason G. - 26:34 Rx
Kaela - 30:18
David - 28:34 (Mod)
Kris - 39:54 (Mod)

Tremendous effort from everyone!  700 Reps in less than an hour!

You guys have shown  us the true meaning of consistency, today was the first time we serviced 50 members/guests in one day!  Let's keep up the hard work and lower those body fat %'s!

6.25.13 Ashley

WOD: Ashley

Skill: Hang Cleans 4x5.  Adding 10 lbs each set. / Front Squats 2x5

10/9-8-7/6-5-4/3-2-1
Adding 10 lbs. during 9-7, 6-4, 3-1
Hang Cleans (135#/75#)
Front Squats (135#/75#)
Lateral Bar Hops
Russian Twists (16-20#, 10-12#)

Tip of the Day:  Don't exercise on an empty stomach.  Carbohydrates are the preferred fuel for exercise.  Consume a small portioned meal or snack 30-60 Minutes before training.  Try a low fat fruit yogurt, a banana, small bowl of oatmeal, or perhaps a slice of 100% whole grain toast with fruit spread.

Abby - 19:48 Rx
Tyler - 20:36 65#
Kenia - 18:02 33#
Victoria - 16:53 20#
Corina - 23:22 35#
Ronak - 18:14 55#
Jenn - 19:25 Jx
Tom S. - 31:48 135#
Eric Sr. - 16:10 65# (Mod)
Mark - 27:31 Rx
Brenda - 14:08 25#
Mitch - 23:00 105#
Nicole H. - 18:07 65#
Martin - 15:48 95#
Jamie - 13:31 25#
Fernando - 20:04 Rx
Brian N. - 29:15 Rx
Cindy - 9:30 45#
Vanessa Ce. - 13:10 45#
Yvonne - 14:46 Rx
Kaela - 14:48 53#
Tim - 18:34 Rx
Judith - 10:01 35#
Rich - 17:42 Rx
Ben - 17:15 Rx
Jenna - 14:21 Rx
Bob - 13:50 Bx
Rick - 16:28 65#
Cara - 15:05 35#
Justen - 15:10 85#
Nicole D. - 12:41 45#
Jason G. - 01:01 95# (Mod)
Kyle - 24:37 115#
Vanessa Ch. - 14:29 43#
Emily - 16:40 25#

Way to start the week!

6.22.13 Mad Max

WOD: Mad Max

Skill:  Split Jerk 10x2 / Rope Climbs / KB Slashers

4 Rounds for time.
50 Air Squats
3 Rope Climbs
10 Split Jerks (135#/75#)
20 KB Slashers (16kg/8kg)

Tip of the Day:  Keep the healthy habits going on the weekend!  We tend to consume more calories on the weekend, on average 85-115 calories more.  These extra calories add up so stay on point with your nutrition through the weekend to help improve results!

 A few shots from our basketball training session with Kris.  He will be a freshman at Valley Christian next year.

Abby - 21:54 65#
Lindsay Z. - 11:56 45#
Vanessa Ce. - 15:56 45#
Nick Z. - 21:45 Rx
Vanessa Ch. - 21:01 40#
Kacie - 18:24 65#
Thomas - 19:40 95#
Cindy - 16:55 55#
Jason G. - 19:15 70#
Corretta - 18:47 55#
Jenna - 17:30 65#
Willie - 20:22 95#
Peggy - 18:30 35#
Rich - 19:35 Rx
Jessyka - 21:22 55#
Cara - 16:46 30#
Judith - 21:16 45#

Great job this week!

6.21.13 CrossFit Games 11.1

WOD: CrossFit Games 11.1

Skill: Bergner's Warm-Up / Double Unders - Hand Speed, Pogo, Breathe / Power Snatch

10 Min. AMRAP
30 Double Unders
15 Snatches (75#/55#)

Tip of the Day: When performing the snatch today, focus on creating force through the ground with your legs.  Shrug vertically with good posture.

Catching drills with one of our youth baseball players.

Lindsay Z. - 214 Reps 45#

Nicole H. - 155 Reps Rx

Jeff - 165 Reps (Mod)

Abby - 168 Reps 55#

Kenia - 175 Reps 25#

Rosie - 130 Reps 35#

Vanessa Ch. - 104 Reps 35#

Drew - 101 Reps 65#

Corretta - 150 Reps 55#

Angie - 125 Reps 20#

Victoria - 131 Reps 20#

Tom S. - 138 Reps Rx

Tim - 184 Reps 75#

Amy - 183 Reps 25#

Danielle - 210 Reps 25#

Cara - 111 Reps 30#

Jenn - 220 Reps (Mod)

Brandon - 123 Reps 65#

Alex - 135 Reps 65#

Jennifer P. - 271 Reps 20#

Kaela - 333 Reps (Mod)

Mark - 165 Reps Rx

Fernando - 225 Reps Rx

Have a great weekend!

6.20.13 Christine

WOD: Christine (Mod)

Skill:  Dead lift - Posture, grip, stance / Erg Rower - Initiate with the legs, finish w/ arm pull, maintain good posture.

3 Rounds for time.
Row 500m
12 Dead lifts (185#/95#)
12 Box Jumps (30"/ 18")
12 Scissor Crunches (V-Ups)

Tip of the Day: Regulate your energy balance through out the week.  Know your calories in and calories out to create positive changes.  Calories in<Calories out = Lose. Calories in>Calories out = Gain.

Bryce - 19:17 65#
Abby - 14:42 Rx
Jeff - 21:23 Rx
Rich - 14:56 Rx+ 225#
Tom S. - 20:01 Rx
Austin - 14:34 Rx
Corretta - 14:43 Rx
Fernando - 12:34 Rx
Tyler - 17:15 65#
Adam - 19:54 65#
Tim - 13:14 Rx
Amy - 14:45 65#
Nicole H. - 13:40 Rx
Mark - 16:59 Rx
Elisa - 14:39 105#
Angie - 14:17 35#
Brenda - 15:38 35#
Greg - 16:25 Rx
Jones - 15:56 75#
Daniel - 15:30 135#
Sal - 15:33 95#
Ben - 13:25 Rx+ 225#
Yvonne - 14:16 Rx
Ronak - 12:51 Rx
Cindy - 13:18 75#
Vanessa - 13:31 65#
Rick - 17:31 65#
Bob - 15:48 75#
Nick Z. - 13:55 Rx
Lindsay Z. - 11:55 Rx
Kyle - 16:19 Rx
Marika - 15:16 35#
Justen - 16:22 Rx
Emily - 15:31 25#
Miles - 13:54 135#
Jason P. - 13:43 115#
Judith - 13:13 65#
Kaela - 13:45 Rx

Body Fat Challenge

Starting the week of  June 17^th, Myo Performance will be holding a challenge to see which of its members can drop the largest % of body fat for prizes! 

The initial measurements will be taken Mon-Sat the first week, June 17^th, and then taken again the week of July 15^th. This DOES include the July 4^th holiday, so it will be a good opportunity to test yourself over the holiday weekend.

There will be male and female divisions, with a winner and a runner-up each.  Prizes will include a massage, Sports Authority gift card, or 3 free hour sessions with a trainer of your choice.

Please check in with Eric at the front to register yourself.