9.30.13 Jimbo

WOD: Jimbo

Skill: Split Jerks 5x5 / Strict Pull Ups 5x5

20 Min AMRAP
10 Pistol Squats
2 Bear Crawls
10 Split Jerks (95#/65#)
10 Double Unders

Tip of the Day: When performing the split jerk hold the bar with the same grip as your clean. Maintain an elbow position of 2 inches above perpendicular to the ground by lowering them from the front rack position.  Practice both the jerking position and front rack position.

Tara - 150 Reps 65#
Kyle M - 224 95#
Fernando D. - 330 95#
Orlando - 108 65#
Corretta - 153 53#
Danny - 241 Rx
Cara - 205 43#
Amy - 147 33#
Monike - 170 48#
Jenn - 217 53#
OJ - 108 65#
Jordan - 150 75#
Joe - 204 75#
Bob - 234 65#
Jason P. - 120 Mod
Jaclyn - 192 (15m) 15#
Alejandro - 128 (15m) 35#
Heather - 235 43#
Jason G. - 144 95#
Brenda - 202 43#
Vanessa Ch. - 251 53#
Nicole H. - 202 63#
Ben - 268 95#
Stephanie - 178 35#
Mark - 138 Rx
Tom D. - 227 Rx
Thais - 96 25#
Subhi - 140 95#
Danielle - 161 53#
Jenna - 170 65#
Yvonne - 202 53#
Cindy - 207 53#
Rosie - 192 43#
Rick - 165 65#
Spice - 182 75#
Judith - 217 43#
Joobin - 171 65#
Lindsay Z. - 224 63#
Jessica - 128 33#
Tom S. - 172 75#
Tim - 233 95#
Ronak - 261 53#

9.29.13 A$$ Kicker

WOD: A$$ Kicker

Skill: Heavy Clean Pulls 5x3

1 Round for time.
50 Air Squats
40 DB Push Press
30 Wall Balls
20 Cleans (115#/85#)
10 Pull Ups
5 Tire Flips

Tara - 17:52
Subhi - 15:52
Danny - 8:42
Yvonne - 13:00
Cindy - 10:05
Helma - 11:28
Derek - 11:38
Edwin - 12:31

Enjoy the rest of your weekend!

9.28.13 Redwood

WOD: Redwood

Skill: Bear Complex w/ Bar x 7

4 Rounds - 3 Min on, 1 Min off
7 Thrusters (95#/55#)
4 Step Ups w/ Bar (18")
Erg Rower for distance

Tip of the Day: Maintain good posture while rowing.  Inefficiencies will lead to more drag and less distance rowed.  Keep your shoulders over your hips and pull to the belly button.

Lindsay Z. - 2,024m 55#
Oscar - 1,659m 65#
Ben - 2,229m Rx
Kenia - 1,509m 43#
Tara - 1,930m Rx
Orlando - 1,745m 65#
Regina - 1,431m 20#
Ronak - 1,835m Rx
Cindy - 1,772 Rx
Bernie - 2,229m Rx
Tim - 2,177m 65#
Prince - 1,678m 45#
Subhi - 1,655 70#

9.27.13 Chancellor

WOD: Chancellor

Skill: Double Tap Wall Balls / Double Unders

5 Rounds for time.
15 Burpees
20 Lunge & Rotate w/ Med Ball (20#/12#)
20 Hollow Rocks
15 Double Unders

Tip of the Day: Get outside and enjoy the end of summer!

Joobin - 18:51
Abby - 24:04 Rx
Ben - 16:57 Rx
Vanessa Ch. - 19:57 Rx
Corretta - 29:19 Rx
OJ - 15:06
Jenn - 15:49 Rx
Victoria - 21:09
Danny - 12:34 Rx
Eric Sr. - 24:23 Mod
Angela - 26:17
Keri - 22:21
Tara - 18:00 Rx
Tom S. - 23:24 Rx
Marika - 26:26
Kyle M. - 18:25 Rx
Tim - 17:00
Reggie - 18:00 (3)
Jennifer P. - 27:30 Mod
Sean O. - 14:23 Rx
Tom D. - 18:39 Rx
Ronak - 18:07

9.26.13 Go-Around

WOD: Go-Around

Skill: Hang Clean 3x6 working up to WOD weight / Front Rack Lunges 3x8

1 Round for time.
400m Run
20 Cleans (135#/85#)
400m Run
20 Cleans (135#/85#)
400m Run

Tip of the Day: Keep the bar close!  Every inch it creeps away from the body the more forces will pull you forward.  The bar traveling away away from the body will also lead to violent catches in the rack position.

Rich - 8:05 Rx
Abby - 10:21 Rx
Joobin - 6:55 75#
Eric D. - 12:25 65#
Lindsay Z. - 8:49 75#
Nick Z. - 11:53 Rx
Vanessa Ch. - 8:44 63#
Fernando D. - 7:43 Rx
Roheet - 8:21 75#
Chris B. - 9:40 65#
Yarrow - 8:21 25#
Angela - 11:33 63#
Keri - 8:42 63#
Jenn - 6:44 43#
Brandon - 9:29 95#
Monike - 10:05 53#
Kyle M. - 7:33 95#
OJ - 9:26 75#
Elisa - 10:28 Rx+
Tom D. - 9:24 Rx
Brenda - 10:32 53#
Joe - 8:25 95#
Bernie - 8:48 Rx
Jake - 12:04 115#
Angie - 7:54 35#
Yvonne - 11:21 73#
Julie - 7:06 20#
Marika - 8:57 38#
Tim - 10:52 115#
Jessica - 9:27 15#
Mike - 7:18 65#
Danny - 9:56 Rx
Cindy -9:32 63#
Subhi - 11:03 75#
Fernando M. - 9:40 95#

9.25.13 Espresso

WOD: Espresso

Skill: Sledgehammer Warm Up / Toes 2 Ring / Snatch Balance

40 - 30 - 20 - 10
Push Ups (X-Fit)
Toes 2 Ring
KB Swings - Russian (2p/20kg)

Tip of the Day: What should I eat?  Base your diet around the outside of the grocery store where the perishable items are normally located. 

Abby - 12:55 Rx
Bryce D. - 25:14 20kg
Tara - 19:18 Rx
Lindsay Z. - 15:32 Rx
Ben - 17:33 Rx
Danny - 15:08 Rx
Jenn - 16:44 20kg
Corretta - 25:45 Rx
Vanessa Ch. - 19:02 14kg
Chris B. - 20:37 20kg
Angela - 20:25 12kg
Keri - 18:43 16kg
Tom S. - 24:41 Rx
Kenia - -- 12kg
Victoria - 22:47 8kg
Amy - 22:45 10kg
Kyle M. - 20:53 16kg
Cara - 22:03 10kg
Eric D. - 13:57 12kg
Tyler - 23:37 20kg
Jennifer P. - 16:45 8kg
Bernie - 18:47 Rx
Ernie - 16:27 24kg
Mark - 21:08 Rx
Joe - 20:21 24kg
Tom D. - 15:57 Rx
Erin - 19:23 16kg
Sean O. - 13:45 24kg
Adrienne - 14:23 8kg
Brenda - 16:15 12kg
Heather - 15:19 12kg
Jason G. - 17:23 16kg
Lindsay D. - 17:25 12kg
Elisa - 22:38 Rx
Bob - 17:57 14kg
Yvonne - 21:45 18kg
Subhi - 20:38 14kg
Travis - 25:45 12kg
Rosie - 22:15 16kg
Drew - 25:13 20kg
Cindy - 17:51 18kg
Ronak - 19:57 18kg
Monike - 20:04 12kg
Mike - 21:00 18kg
Orlando - 20:46 16kg
OJ - 20:04 16kg
Roheet - 18:40 16kg
Judith - 13:30 10kg
Miles - 19:50 24kg
Jessica - 15:43 Mod
 

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!

9.23.13 Yeti

WOD: Yeti

Skill: 1 Arm KB Squats Dead Lifts

4 Rounds for time.
20 Double Unders
15 Dead lifts (175#/100#)
10 Pull Ups

Tip of the Day: Active shoulders refers to a position of the body at which the bones of the upper extremeties stack up evenly over each other to provide a structural support overhead.  The mid line of the body stays braced and locked down by the ribcage. 

Rich - 9:42 Rx+ 225#
Joobin - 9:27 95#
Tara - 10:21 100#
Fernando D. - 6:58 Rx+ 185#
Danny - 8:31 Rx+ 185#
Ben - 9:45 Rx+ 225#
Amy -  11:58 53#
Victoria - 11:09 53#
Kenia - 11:35 75#
Jenn - 8:48 103#
Tom S. - 18:47 165#
Mark - 15:45 Rx
Orlando - 11:51 75#
OJ - 16:44 75#
Joe - 11:17 155#
Bob - 10:56 65#
Jason P. - 12:50 Mod
Miles - 10:50 155#
Bernie - 9:08 185#
Jason G. - 11:45 155#
Rich2 - 6:36 Rx+ 185#
Brenda - 8:05 63#
Heather - 7:30 73#
Vanessa Ch. - 8:46 83#
Spice - 13:06 165#
Steph - 10:23 83#
Subhi - 12:25 85#
Tim - 13:02 135#
Judith - 9:11 63#
Vanessa Ce. - 8:47 73#
Jessica - 10:27 83#
Ronak - 8:08 93#
Rosie - 9:30 63#
Jamie - 10:37 53#
Marika - 8:55 53#
Fernando M. - 13:06 Rx
Tyler - 13:59 135#

9.22.13 Diesel 30

WOD: Diesel 30 (Happy Birthday Blane!)

Skill: Cleans / Pistols

4 Rounds for time.
9 Toes 2 Ring
22 Air Squats
8 Plyo Push Ups
3 Power Cleans (155#/85#)

Tip of the Day: Do not rush through your lifts.  Finish each rep before moving on to the next. "One rep at a time."

Adam D. - 7:34 95#
Subhi - 12:53 70#
Tyler - 10:04 85#
Adrienne - 8:54 15#
Judith - 7:54 63#
Rick - 8:59 75#
Danny - 6:07 Rx
Fernando - 7:07 105#
Ronak - 7:59 63#
Jessica - 7:28 40#
Vanessa Ce. - 8:00 53#
Cindy - 7:33 63#

9.21.13 Samson

WOD: Samson

Skill: Landmines 3x7 / Kipping HSPU's 3x5

21 - 15 - 9
HSPU's
Box Dips
Kettle bell Lunges (20kg/12kg)

Tip of the Day: Be sure to maintain shoulder press during resting phase of kipping HSPU.  Not doing so will lead to risking neck injury.

Lindsay Z. - 4:28 12kg
Ben - 8:19 Rx
Tim - 9:02 Rx
Kaela - 7:36 Rx
Jenn - 14:00 Mod
Cindy - 6:02 Rx
Subhi - 10:11 12kg
Jenna - 9:31 Rx
Tara - 8:59 Rx
Fernando M. - 6:05 Rx
Adrienne - 12:18 8kg
Bob - 4:08 12kg
Jaclyn - 4:15 8kg
Danny - 3:49 Rx
Vanessa Ch. - 5:52 12kg
Tyler - 7:23 16kg
Ronak - 4:58 12kg
Monike - 6:05 12kg
Doug - 21:00 10kg
Cross - 12:45 8kg
Mike - 16:56 12kg

9.20.13 Substitute

WOD: Substitute

Skill: L-Sit Holds 3x10sec / Full Snatch 5x5

4 Rounds for time.
20 X-Planks
300m Row

Tip of the Day: Most common mistakes in CrossFit are kipping without a base of strength, cherry picking workouts, half assing your workouts, overtraining, too much competing/not enough training, lack of accountability in ROM, and avoiding scaling for Rx distinction.

Joobin - 9:32
Abby - 10:58
Ben - 8:14
Tara - 7:24
Corretta - 9:15
Victoria - 10:01
Orlando - 9:24
OJ - 8:59
Chris B. - 7:05
Tim - 7:10
Danny - 6:55
Tom S. - 7:34
Keri - 7:45
Kyle M. - 6:40
Rich - 6:20
Eric Sr. - 9:38
Jennifer P. - 12:44

Qualilty Movement vs Time

Everyday we constantly remind you to squat deeper, lock out the press overhead, drive the knees out, etc.  We are trying to ingrain quality movement!  If we aren't working full range of motion and trying to improve our movement quality we will end up creating short, tight muscles.  Focus on moving better each day and don't become so consumed with your time on the clock.  Moving fast is fine, but moving fast in the right position and executing full range of motion is the ultimate goal.

Here's an interesting article that dives a little deeper into this thought and other mistakes commonly seen...

9.19.13 The Rounder

WOD: The Rounder

Skill: KB Slashers / Double Unders

5 Rounds for time.
KB Slashers (1.5p/12kg)
10 Burpees
20 Double Unders
10 Pull Ups

Tip of the Day: Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.

 

Abby - 18:45 12kg

Rich - 14:27 Rx

Fernando D. - 14:37 Rx

Lindsay Z. - 22:57 12kg

Vanessa Ch. - 20:20 10kg

Corretta - 20:08 12kg

Orlando - 20:19 12kg

Adam D. - 27:40 Rx

Angela - 20:00 8kg

Keri - 13:42 10kg

Kelly - 29:19 16kg

Jenn - 10:34 Mod

OJ - 18:47 12kg

Tom D. - 16:43 Rx

Joe - 14:57 20kg

Brenda - 15:31 8kg

Cara - 17:03 8kg

Roheet - 17:43 12kg

Nicole H. - 16:08 Rx

Danielle - 16:47 8kg

Elisa - 16:24 Rx

Jenna - 14:02 Rx

Adam H. - 17:40 14kg

Bernie - 18:26 24kg

Heather - 14:40 8kg

Eric D. - 22:00 12kg

Steph - 15:02 8kg

Mark - 19:01 Rx

Mike W. - 19:14 14kg

Thais - 24:01 8kg

Bob - 15:15 12kg

Sean O. - 12:17 20kg

Tim - 21:14 16kg

Kaela - 22:30 10kg

Tom S. - 23:23 16kg

Subhi - 19:48 12kg

Yvonne - 22:35 10kg

Vanessa Ce. - 15:06 10kg

Mike T. - 19:23 12kg

Cindy - 14:32 10kg

Joobin - 12:04 12kg

Ronak - 13:06 12kg

Danny - 16:34 Rx

Fernando M. - 20:11 24kg

Jessica - 15:33 Mod

September Member of the Month

Our September Member of the Month goes to Vanessa Chavez.  Vanessa started with us in May and has been one of our most consistent members.  CrossFit has not only improved her cardiovascular strength but also her overall strength and athleticism.  Vanessa won our Body Fat Challenge by dropping 4.8% over two months! A true testament to her hard work and dedication.  Keep up the good work Vanessa!

When did you join CrossFit Myo?

May 2013

Why CrossFit?

I chose CrossFit because I wanted to do something challenging and get results from the work outs. Before CrossFit my normal workout consisted of running about 20-40 miles a month and weight training 3-4 days a week. I felt I was doing plenty but not getting the results I wanted. I was more interesting in changing my body composition as opposed to dropping weight. My normal workouts did not provide the variety I needed to achieve the results I wanted. I was pretty much doing the same thing week to week and achieving very minimal results. 

Favorite and Least Favorite Exercise?

Favorite exercise:  Back Squat

Least Favorite exercise: Push ups

Favorite Healthy Meal?

Grilled Chicken with avocado and tomatoes with balsamic dressing.

Profession and hobbies?

Profession: Tax Accountant, CPA

Hobbies: Snowboarding, hanging out at the beach with friends, trying new outdoor activities, hiking, watching scary movies and realty TV.

Short Term & Long Term CrossFit Goals?

Short term goal: Be able to do at least one strict pull up within the next 3-4 months.

Long term goals: Maintain body fat at 17% and run a half marathon in 1:45.

Fun Fact about yourself?

First time in the snow was December 2012!