7.30.13 Susie

WOD: Susie

Skill: Double Unders / Kipping Pull Ups / 1 Arm Push Press

4 Rounds for time.
10 Pull Ups
20 Lunges w/KB (1.5 pood/1 pood)
50 Double Unders
20 1 Arm Push Press (40#/25#)
20 KB Swings (1.5 pood/1 pood)

Tip of the Day: Never relax your shoulder joints while supporting a heavy weight during presses, pull ups, or shrugs.  Hold the weight with your large muscles, not your smaller rotator cuff muscles.

Abby - 24:29 25#/16kg
Rich - 17:04 Rx
Jeff - 24:47 35/18
Ben - 15:30 Rx
Corretta - 25:34 20/14
Vanessa Ch. - 21:05 15/14
Fernando - 20:39 Rx
Adam H. - 27:33 15/12
Adam D. - 33:34 30/16
Tom S. - 35:58 30/20
Keri - 27:25 15/10
Chris B. - 28:36 25/12
Roheet - 22:18,20:16 20/16
Austin - 22:37 Rx
Monike - 20:07 15/10
Heather - 19:18 10/10
Jenn - 20:10 Mod
Tyler - 24:59 20/18
Connor - 22:22 20/14
OJ - 23:08 15/10
Orlando - 20:41 (3) 15/10
Chase - 23:40 20/12
Mark - 30:10 Rx
Stephanie - 24:55 15/12
Cara - 21:28 15/10
Tom D. - 27:50 Rx
Jenna - 19:03 Rx
Elisa - 21:51 Rx
Brandon - 24:47 40/18
Marika - 22:49 15/8
Brenda - 21:56 15/12
Nicole H. - 23:25 25/16
Sean L. - 24:25 35/16
Nick Z. - 26:45 30/Mod
Lindsay Z. - 15:22 20/16
Jake - 28:36 20/18
Angie - 19:39 Mod 10/12
Mike T. - 28:17 15/12
Kaela - 29:24 15/14
Tim - 29:29 Rx
Ronak - 18:34 20/16
Emily - 21:26 Mod 10/8
Cindy - 18:07 15/16
Vanessa Ce. - 21:08 15/16
Yvonne - 23:04 15/16
Miles - 21:20 25/18
Justen - 10:10 30/20
Nicole De. - 15:46 10/8
Nick B. - 23:18 30/18
Bernie - 25:07 40/18

Happy Birthday Susie!

7.29.13 Tailspin

WOD: Tailspin

Skill: Bar Push Press / Bar Front Squats / Thrusters

21 -15 - 9 - 9 - 15- 21
Thrusters (95#/55#)
Burpees
Med Ball Sit Ups (16#/10#)

Tip of the Day: Posture up. Maintain proper lifting posture and position while training.  This will enable you to lift more efficiently and productively.

Kyle - 26:19 85#
Fernando - 22:39 Rx
Victoria - 27:07 25#
Heather - 27:10 35#
Tom S. - 31:32 85#
Cindy - 22:44 40#
Jenn - 16:32 16# (Mod)
Anne - 27:27 35#
Sharon - 27:50 33#
Susie - 36:06 25#
Monike - 24:03 25#
Miles - 22:03 75#
Vanessa Ce. - 23:41 43#
Mark - 35:27 Rx
Stephanie - 25:12 43#
Bernie - 35:19 Rx
Cara - 30:43 35#
Mike T. - 27:24 45#
Jenna - 27:14 Rx
Tom D. - 28:10 Rx
Lindsay Z. - 20:21 Rx
Jake - 20:39 65#
Angie - 18:56 25#
Brenda - 20:05 25#
Chris D. - 21:45 45#
Travis - 33:00 65#
Jeff - 25:06 105#
Charla - 18:42 15#
Cortney - 21:00 15#
Elisa - 22:15 Rx+ 65#
Lindsay D. - 26:50 35#
Ronak - 24:48 Rx
Jamie - 30:04 15#
Nicole H. - 23:43 Rx
Rosie - 22:01 30#
Drew - 33:36 65#
Kaela - 29:00 Rx
Tim - 25:18 Rx
Rose - 28:33 15#
Nick B. - 19:10 75#
Justen - 27:31 75#
Nicole De. 24:00 33#
Jason G. - 24:57 65#

Happy Monday!  90 Thrusters, 90 Buprees, and 90 Med Ball Sit Ups!  Way to persevere!

7.27.13 Vader

WOD: Vader

Skill: Med Ball Slams / Tire Flips

AMRAP 4 Rounds
3 Mins On/1 Min off
Air Squats
Tire Flips
Med Ball Slams

Tip of the Day: Laugh more often.

Eddie - 332 Reps
Marika - 266
Kaela - 391
Ben - 300
Jason P. - 300
Kenia - 276
Jorge - 261
Sean - 319
Stephanie - 319
Tyler - 289
Bernie - 217
Jeff - 336
Jenn - 334
Jenna - 362
Nicole Du. - 144
Heather - 363
Jason G. - 286
Corretta - 367
Michael T. - 327
Sean O. - 264
Elisa - 279
Roheet - 288

Great work today!

7/26/13 The Outpost

WOD: Outpost

Skill: Kettle bell swings 3x8

2 Rounds for time.
40 Walking Lunges
40 Push Ups (X-Fit)
40 Kettle bell swings (1.5 pood/1pood)
10 Strict Pull Ups

Tip of the Day: Train using primarily free weights.  Free weights not only improve strength but also provide muscle balance and increase range of motion simply by their unstable nature.

Bryce - 13:27 12kg
Rich - 8:47 Rx
Lindsay Z. - 7:52 16kg
Vanessa Ch. - 13:26 14kg
Kenia - 13:17 10kg
Tyler - 16:31 18kg
Corretta - 13:17 12kg
Victoria - 14:12 10kg
Drew - 14:59 18kg
Miles - 14:14 20kg
Susie - 22:10 8kg
Monike - 11:03 12kg
Alex - 14:46 20kg
Jenn - 9:15 16kg (Mod)
Nicole H. - 9:09 16kg
Tom S. - 13:17 24kg
Cara - 10:52 12kg
Eric Sr. - 16:51 16kg
Roheet - 13:43 16kg
Sean O. - 10:42 Rx

Enjoy the weekend!

7.25.13 Annie

WOD:  Annie

Skill:  Max Back Squat 

50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Tip of the Day: Train "explosively" each work out.  Simple variations of the classic Olympic lifts such as the clean, snatch, and jerk can improve your overall strength & power.

Abby - 175 # PR 9:28
Fernando - 315# PR 7:01 Rx
Lindsay Z. - 133# PR 8:55
Ben - 315# PR 5:19 Rx
Rich - 345# PR 6:11 Rx
Vanessa Ch. - 103# PR 11:45
Sean O. - 255# PR 9:58 Rx
Brandon - 245# PR 11:15
Susie - 103# PR 12:25
Roheet - 185# 11:25 Rx
Connor - 185# 12:01
Heather - 110# PR 11:08
Cara - 103# PR 10:53
Monike - 153# PR 12:38
Ryan S. - 205# FSx3 9:27 Rx
Mark - 300# PR 9:43 Rx
Jessyka - (Mod) 9:57
Tom D. - 245# PR 12:24
Brenda - 108# PR 11:19
Travis - 185# PR 12:15
Nicole H. - 163# PR 9:11 Rx
Jenna - 205# 6:58 Rx
Jason P. - 190# 9:51 Rx
Sean L. - 225# 11:10
Rick - 205# PR 14:04 (Mod)
Jenn - 143# PR 6:31 Rx
Nick B. - 315# PR 9:15
Kaela - 133# PR 10:51 Rx
Tim - 225# 8:54(Mod)
Ronak - 133# PR 10:19
Emily - 65# PR 16:56
Jessica - 163# PR 15:17
Jason G. - 305# PR 8:43
Elisa - 12:10

Lots of squat personal bests set today!  A testament to your hard work and consistency.  Keep striving to get a little better each day!

7.24.13 Victor

WOD: Victor

Skill: Push Press 3 x 10 / Toes to Bar 3 x 8

15 Min AMRAP
12 Burpees
10 Push Press (95#/65#)
12 Toes to Bar/Rings
Run 100m

Tip of the Day: Train unsupported as much as possible.  This means that we should try to perform the majority of our resistance while standing and not supporting ourselves with an external object.  Doing all of your training while supported (i.e. sit down machine) drastically reduces core activation.

Nicole H. - 175 Reps 55#
Fernando - 170 Rx
Oscar - 105 65#
Tyler - 142 55#
Lindsay Z. - 175 53#
Ronak - 130 53#
Corretta - 122 Rx
Vanessa Ch. - 152 43#
Jenn - 204 16kg (Mod)
Kenia - 132 45#
Monike - 136 43#
Chris B. - 107 (Mod)
Victoria - 117 25#
Brandon - 140 85#
Tom S. - 133 85#
Heather - 142 38#
Mark - 127 Rx
Jenna - 174 Rx
Brenda - 125 43#
Sean L. - 127 75#
Travis - 117 65#
Eddie - 127 Rx
Rosie - 145 45#
Drew - 113 65#
Jeff - 140 60# (Mod)
Cindy - 140 53#
Yvonne - 132 53#
Vanessa Ce. - 139 45#
Chris D. - 105 25#
Nicole D. - 164 33#
Kaela - 146 53#
Tim - 167 Rx
Nick B. - 152 75#
Alex G. - 146 75#
Jason G. - 168 Rx

Great job!

7.23.13 Christine

WOD: Christine (Mod)

Skill: Squat Clean phases / Front Squat

3 Rounds for time.
500m Row
12 Squat Cleans (135#/85#)
21 Box Jumps (24"/18")

Tip of the Day: When performing cleans, keep the bar close to the body at all times.  This will make it easier to lift and control to your rack position.

Casey - 19:52 95#
Abby - 21:51 Rx
Kyle - 22:45 95#
Rich - 20:07 Rx
Ben - 17:00 Rx
Angel - 17:50 45#
Chris M. - 17:22 45#
Vanessa Ch. - 18:29 43#
Sean O. - 16:57 85#
Kenia - 20:16 43#
Adam D. - 18:55 75#
Jenn - 15:36 (Mod)
Susie - 25:40 30#
Heather - 21:05 35#
Adam H. - 19:04 (2Rds) 45#
Jason P. - 16:24 75#
Mark - 24:53 Rx
Roheet - 17:51 65#
Connor - 14:56 65#
Jeff P. - 14:45 65#
Fernando - 18:48 Rx
Brenda - 20:51 43#
Jenna - 18:35 Rx+ 88#
Nicole H. - 20:06 73#
Sean L. - 22:05 95#
Tom D. - 21:18 Rx
Brandon - 17:54 95#
Travis - 18:25 65#
Lindsay D. - 16:43 45#
Mitch - 21:19 95#
Michael T. - 16:16 45#
Drew - 21:47 95#
Tim - 17:29 115#
Kaela - 18:42 53#
Elisa - 21:10 Rx/43#
Ronak - 18:06 53#
Jamie - 15:30 30#
Jeff - 14:07 (Mod)
Rick - 27:45 65#
Tyler - 22:45 65#
Cindy - 17:29 55#
Vanessa Ce. - 16:57 55#
Yvonne - 20:45 65#
Chris D. - 22:30 55#
Sharon - 15:49 33#
Andrea - 18:20 15#
Jennifer T. - 17:27 15#
Tom S. - 22:31 115#
Jason G. - 20:09 95#
Marika - 19:17 38#
Emily - 20:46 25#
Jessica - 19:15 (Mod)
Amy S. - 16:09 12#
Amy H. - 15:57 12#

Notice the full triple extension in the top middle picture as well as his receiving position in the top right (Hips back and elbows through).

Photo from hookgrip.

Rx

Here is a link to an article written by Tyrell Mara that dives into the prescribed weight conundrum.  Is it really worth the extra weight to compromise technique and pace of the work out?  Our approach has always been about form and when you are ready for prescribed weight you can give it a go.  Everyone is different, some have had lots of experience and others are just starting out.  Some get there quicker than others, but one thing remains the same in our instruction and that is position and technique. Weight will come with a solid foundation...

If you look at pictures of the best Oly lifters in the world their technique is exactly the same whether there is 50 pounds on the bar or if there were 400 pounds on the bar.  Technique always trumps weight!

Pulling themselves under the bar during the clean...

Photo from hookgrip.

7.22.13 Bradshaw

WOD: Bradshaw (Mod)

Skill: Pull Ups / Dead lifts

6 Rounds for time.
3 Handstand Push Ups
6 Dead lifts (225#/135#)
12 Pull Ups
24 Double Unders

Tip of the Day: Get out and do something!  Apply the training you've done to an activity outside the gym.  Go for a run, hike, or pick up game and notice the improvements in your flexibility, coordination, and strength.

Rich - 12:32 Rx
Tyler - 22:43 85#
Oscar - 20:08 95#
Bryce - 19:44 65#
Abby - 15:55 125#
Vanessa Ch. - 16:24 63#
Corretta - 16:20 103#
Fernando - 13:16 225#
Kenia - 17:17 53#
Brian N. - 23:48 215#
Victoria - 18:11 43#
Jenn - 12:28 83#
Heather - 12:48 63#
Michael T. - 19:58 75#
Eric Sr. - 30:33 95#
Mark - 27:27 Rx
Cara - 18:52 53#
Nicole H. - 15:43 103#
Tom D. - 23:35 Rx
Elisa - 22:42 (8rds) 145#
Brenda - 13:37 53#
Stephanie - 14:48 83#
Sean L. - 21:35 195#
Lindsay D. - 13:37 53#
Tim - 17:39 225#
Ronak - 14:13 73#
Jamie - 15:27 35#
Eddie - 19:29 65# (Mod)
Miles - 18:35 185#
Jason P. - 13:16 135#
Jenna - 12:20 Rx
Chris D. - 9:15 (3 Rds) 65#
Kaela - 16:20 83#
Rick - 17:41 (Mod) 85#
Jeff - 11:47 (Mod) 135#
Angel - 10:18 145#
Ben - 9:20 Rx
Sharon - 13:09 83#
Yvonne - 14:53 103#
Cindy - 11:44 83#
Jason G. - 11:13 165#
Alex - 17:04 165#
Jessica - 15:22 55#
Kurt - 16:24 105#
Kristy - 13:17 45#

Have a great week!

7.20.13 Cujo

WOD: Cujo

Skill: Split Jerk 5x5 / Sit Up Stand Up x 10

21 - 15 - 9
Split Jerk (125#/85#)
Sit Up Stand Ups
Bear Crawl x 1 (50 ft)
Box Jumps (24"/18")

Tip of the Day: Keep it simple.

 Marika - 12:04 25#
Vanessa Ce. - 12:19 35#
Cindy - 12:10 35#
Tyler - 15:27 60#
Abby - 16:32 Rx
Adam - 16:50 65#
Vanessa Ch. - 13:32 53#
Nicole H. - 12:10 63#
Sean L. - 16:30 75#
Susie - 12:02 20#
Tom S. - 16:05 95#
Jason G. - 14:36 95#
Kaela - 10:41 (Mod)
Tim - 10:22 85#
Rich - 9:43 Rx
Jenna - 10:59 73#
Jenn - 9:36 (Mod)
Leslie - 8:02 (Mod)
Corey - 10:31 (Mod)
Jeff - 15:13 65# (Mod)

7.19.20 Titan

WOD: Titan

Skill: Bar Rows 2x7 / Tire Flips 3x3 / Rope Climbs x 3 

12 Min AMRAP
20 Bar Rows
6 Tire Flips
2 Rope Climbs

Tip of the Day: Set an alarm on your phone or watch to remind you to eat a small portion every two hours.

Chris - 87 Reps
Kyle - 104
Rich - 122 Rx
Sarah - 122
Oscar - 109
Tyler - 120 
Lindsay Z. - 165
Nicole H. - 162
Vanessa Ch. - 120
Lily - 94
Monike - 112
Marika - 112
Victoria - 120
Brian N. - 110 Rx
Roheet - 163
Sharon - 120
Elisa - 120
Tara - 98 Rx
Cara - 134
Tom S. - 97 Rx
Eric Sr. - 160
Jennifer P. - 88
Tim - 126 Rx
Jenn - 149
Jenna - 144
Mark - 104 Rx

Soccer Team Training

Eat well over the weekend!

7.18.13 The Plea

WOD: The Plea

Skill: Kettle bell Swings 4x10 / Double Unders / Sledge Hammer

3 Rounds for time.
30 Sledge Hammers (16#/8#)
50 Double Unders (150 Singles)
20 Kettle bell swings (2 pood/1pood)
20 Push Ups (X-Fit)

Tip of the Day: Sugary drinks contain more calories than most realize.  These drinks include energy drinks, fruit juice, soda, specialty coffee/tea, and even vitamin enhanced water.  Most of these provide little or no nutrition.  Stick to water, herbal tea, or milk.

Adam H. - 12:09 12kg
Casey - 13:09 Rx
Abby - 13:09 16kg
Ben - 7:32 Rx
Fernando - 8:43 Rx
Jamie - 31:07 8kg
Tyler - 24:24 16kg
Chris B. - 19:27 12kg
Adam D. - 19:42 14kg
Eric D. - 22:00 12kg
Will - 19:55 10kg
Brandon - 14:17 16kg
Tara - 13:55 14kg
Cara - 15:26 10kg
Mark - 17:03 Rx
Jeff - 14:44 (Mod)
Alex G. - 15:34 14kg
Angie - 12:41 12kg
Jake - 13:14 20kg
Nicole H. - 11:49 Rx
Lindsay Z. - 8:26 16kg
Tom D. - 12:21 32kg
Jenn - 10:10 (Mod)
Jenna - 8:25 Rx
Sean L. - 14:50 18kg
Travis - 15:15 18kg
Rosie - 12:34 10kg
Drew - 12:27 14kg
Tim - 13:59 Rx
Kaela - 13:55 Rx
Nicole H. - 9:56 14kg
Monike - 12:03 10kg
Ronak - 13:36 16kg
Sharon - 14:22 16kg
Emily - 20:42 (Mod)
Jennifer B. - 18:39 8kg
Andrea - 18:52 8kg
Elisa - 14:25 Rx
Jessica - 14:59 8kg
Kyle - 12:08 20kg
Eric N. - 12:23 Rx
Kaela - 12:38 12kg

Way to work!