2.28.14 Finish Line

WOD: Finish Line

Skill: KB High Pulls

3 Rounds for time.
24 Alternating Single Arm KB Swings (20kg/12kg)
13 Box Jumps (30"/24")
10 X-Fit Push Ups
2 Liners

Vanessa - 10:33 Rx
Abby - 11:11 Rx
Rich V. - 12:38 Rx
Kody - 9:00 Rx
Maira - 10:02 Rx
Kenia - 9:57 20"
Jessica He. - 10:33 18"
Regina - 10:20 18"
Orlando - 10:33 20"
Mike R. - 10:27 24"
Mike T. - 9:06 24"
Corretta - 10:37 Rx
Jenifer - 11:45 18"
Eric Sr. - 12:54 18"
Fernando D. - 256 Reps 14.1
Tom D. - 225 Reps 14.1
Dennis - 180 Reps 14.1
Guillaume - 8:42 10kg
Eddie - 14:42 20kg
Joe - 218 Reps 14.1
Jen D. - 10:25 12kg
Tyler R. - 10:46 20kg
Melissa - 10:27 8kg
Jaclyn - 10:35 12kg
Brenda - 9:23 12kg
Patricia - 10:48 10kg
David D. - 375 Reps (Heather Rx)
Adrienne - 10:15 12kg
Jennifer P. - 10:03 8kg
Tyler M .- 14:22 Rx
Ana - 9:56 12kg
Nicole - 8:31 20"
Ruben - 8:34 14kg
Robert - 10:57 20kg
Lindsay Z. - 7:42 20"
Nick Z. - 13:49 Rx
Yvonne - 10:56 12kg
Natalie - 10:40 8kg
Maria - 11:24 10kg
Ram - 11:03 14kg
Amarjit - 12:14 16kg
Leslie - 10:14 12kg
Subhi - 12:55 24"
Jessica Hg. - 9:43 10kg

Tough Mudder Info

Alright Ladies and Gents registration for the Tough Mudder in Lake Tahoe is open.  We have done this the last two years and it's been a great team bonding experience.  The Mudder is on August 16th, 2014 and our team start time is 8:00am.

Travel and stay accommodations are to be handled on an individual basis.  Some places can be found here...

http://www.tahoeaccommodations.com/

http://www.vrbo.com/vacation-rentals/usa/california/lake-tahoe-ca/north-shore

To register visit http://toughmudder.com/

Team name: Myo's Average Joes

Password: Cummins1993

Please let us know if you have any questions or concerns.  We look forward to another fun year with more people than we had last year!!!

2.27.14 Marika

WOD: Marika (Happy Birthday Marika!)

Skill: Thrusters 5,5,5,5,5,3,3,3,1,1

1RFT.
20 Pull Ups
20 Knee 2 Elbow
1 Bear Crawl
21 Back Squats (135#/93#)
3 Bear Crawls
21 Back Squats (135#/93#)
1 Bear Crawl
20 Knee 2 Elbow
20 Pull Ups

Speed through the middle!  Don't accelerate out of the hole too fast, we'd rather you build speed as you get to full hip extension.

Spice - 11:05 95#
Oscar - 11:56 95#
Regina - 14:39 63#
OJ - 13:58 115#
Tasha - 13:14 63#
Lindsay Z. - 11:14 93#
Rich E. - 10:24 115#
Garret - 14:35 165#
Taylor - 17:28 Rx
Kody - 12:22 Rx
Ronak - 10:04 83#
Maira - 13:08 63#
Kenia - 14:57 63#
Adam D. - 15:41 Rx
Zoey - 14:36 45#
Jessica He. - 11:49 63#
Angela - 11:34 83#
Bernie - 11:56 Rx
Jordan - 10:24 Rx
Melissa - 15:08 43#
Tom S. - 13:09 Rx
Becca - 11:57 53#
Guillaume - SPT
David B. - 9:57 Rx
Joe - 7:28 Rx
Ruben - 8:53 Rx
Tom D. - 6:49 0#
Sean P. - 10:16 Rx
Tyler R. - 225# Clean PR
Joobin - 11:49 Rx
Chase - 11:05 95#
Delilah - 12:20 53#
Jason G. - 13:30 Rx
Kyle M. - 11:56 Rx
Roheet - 15:16 115#
Leslie - 13:10 73#
Steven V. - 14:16 Rx
Tyler M. - 17:14 Rx
Subhi - 12:17 115#
Jenifer - 10:48 43#
Nicole - 10:41 93#
Steve P. - 10:49 65#
Nick Z. - 17:00 135#
Danielle - 12:24 83#
Sean O. - 11:24 115#
Jason T. - -- Mod
Nick Bre. - 9:19 Rx
Marika - 12:50 53#
Jessica Hg. - 12:40 93#

2.26.14 Heather

WOD: Heather (Happy Birthday Heather!)

Skill: Wall Ball Conga Line / Box Drop Squats 4x10

3 Rounds.
1 min. Dead lifts (245#/153#)
1 min. Sit Ups
1 min. HSPU's
1 min. Air Squats
1 min. Box Dips

Round 1 = 0 rest between exercises
Round 2 = 30 sec. rest
Round 3 = 1 min. rest

Use those legs, keep the back and abs tight!  Small manageable sets so that you don't get gassed out!

Abby - 423 Reps 133#
Rich V. - 464 Rx
Vanessa - 433 103#
Kody - 440 245#
Taylor -375 245#
Orlando - 355 175#
Kenia - 420 73#
Maria - 289 103#
Chase - 536 115#
Kristine - 337 73#
Corretta - 481 153#
Keri - 444 103#
Angela - 385 103#
Steve P. - 340 95#
Jessica He. - 392 83#
Roheet - 373 135#
Mike R. - 352 105#
Tom S. - 403 Rx
Eric Sr. - 421 135#
Jennifer P. - 507 Mod
Fernando D. - 480 Rx
Tyler R. - 412 Rx
Angie - 430 103#
Dennis - 487 Rx
Anthony - 412 Rx
Mike T. - 442 125#
Bobs - -- Mod
Bob - -- Mod
Cara - 341 53#
Heather - 502 73#
Hilary - 495 103#
Jaclyn - 528 103#
Patricia - 367 63#
Tom D. - 454 225#
Joe - 459 Rx
Ruben - 364 155#
Brenda - 501 103#
Becca - 407 Mod
Cole - SPT
Marika - 431 83#
Delilah - 351 103#
Joobin - 435 Rx
Yajaira - 283 73#
Adrienne - 408 103#
Sean O. - 449 205#
Lindsay D. - 409 33#
Mark B. - 382 Rx
Stephanie - 482 83#
Tasha - 420 63#
Kyle - 460 Mod
Yvonne - 363 143#
Kaela - 445 153#
Corina - 279 55#
Subhi - 452 145#
Leslie - 403 143#
Steven V. - 303 135#
Danielle - 330 153#
Ronak - 352 123#
Ram - 397 145#
Amarjit - 392 145#
Jason T. - -- Mod

2.25.14 Jaclyn

WOD: Jaclyn (Happy Birthday Jaclyn!)

Skill: Hanging Full Snatches or OH Squats 6,6,6,6,6

21 - 15 - 9 - 15 - 21
Long Jumps
Plate Push Ups (45#/25#)
Bar Rows
V-Ups

Speed to the bottom during the hanging full snatches.  Maintain an extreme press while doing OH Squats.  When long jumping, not too far of a jump to ensure proper landing.  Hips up during the plate push ups, no sagging!

Orlando - 23:30 35#
Regina - 20:35 10#
Nick Z. - 16:47 
Lindsay Z. - 15:00
Nicole - 16:37 Rx
Rich V. - 16:20 Rx
Maira - 19:03
Spice - 16:45 Mod
Vanessa - 19:22 10#
Kody - 17:06 Rx
Taylor - 30:49 Rx
Kenia - 18:39 10#
Adam D. - 23:55 Rx
Maria - 18:45 10#
Mike R. - 27:39 25#
Zoey - 25:45
Tammy - 24:22
Adam H. - 26:00 10#
Jessica He. - 29:57 10#
Dennis - -- Mod
Anthony - -- Mod
Tom S. - 22:48 Rx
Jordan - -- Mod
Jason P. - -- Mod
Angie - 12:01 Rx
Tyler R. - 24:45 Rx
Greyson - SPT
Guillaume - SPT
Cara - 17:32 
Bob - -- Mod
Jen P. - 17:42 
Jaclyn - 12:38 
Joe - 11:37 Rx
Ruben - 14:53 Rx
Tom D. - 18:14 Rx
Heather - 15:28 10#
Martin -0 19:25 35#
David B. - 16:30 Rx
Ana - 20:50 10#
Yajaira - 28:08 10#
Fernando D. - 13:53 Rx
Adrienne - 19:10 Rx
Joobin - 12:51 Rx
Delilah - 19:29
Sean O. - 16:59 Rx
Tasha - 19:59 10#
Corina - 23:40
Tyler M. - 27:27 Rx
Rich E. - 10:56 25#
Charise - 11:23 10#
Kelli - 15:26 Rx
Tim - 14:47 Rx
Subhi - 23:19 35#
Marika - 18:29 10#
Jason T. - -- Mod
Rick - 22:39 25#
Kaela - 17:45 Rx
Ram - 20:35 10#
Merlina - 20:18 
Mike T. - 18:28 25#
Amarjit - 19:17 25#
Eddie - 18:03 Rx
Nick Br. - 10:00 (1/2) Rx

2.24.14 Hard Knocks in the Box

WOD: Hard Knocks in the Box

Skill: Weighted Pull Ups

Cleans (185#/103#) - Double Unders
2 - 70
3 - 60
4 - 50
5 - 40
6 - 30
7 - 20

Technique over weight and time.  Take your time and make every clean quality!  If you are going to rush, rush the double unders.

Orlando - 11:35 115#
Regina - 13:23 63#
Oscar - 13:10 95#
Leslie - 14:09 93#
Vanessa - 12:17 73#
Abby - 8:58 83#
Taylor - 22:46 Rx
Kody - 13:24 135#
Amy - 13:25 63#
Kenia - 13:17 73#
Kristine - 14:50 43#
Jenifer - 15:52 Mod
Eric Sr. - 18:50 Mod
Jon C. - -- Mod
Anthony - 17:00 155#
Bobs - -- Mod
Bernie - 15:04 185#
Tom S. - 31:14 Rx
Tyler R. - 20:26 Rx
Joe - 12:31 Rx
Dennis - 32:55 Rx
Danny - 31:06 Rx
Angie - 8:10 63#
Patricia - 11:02 43#
Jordan - -- Mod
Ruben - 14:51 135#
Maira - 8:09 53#
Heather - 8:52 63#
Jaclyn - 11:52 63#
Tyler M. - 16:16 135#
Joobin - 15:36 155#
Jovany - 14:24 55#
Cole - SPT
Guillaume - SPT
Greyson - SPT
Delilah - 12:19 53#
Steve P. - 12:26 65#
Mark B. - 16:01 Rx
Osh - 11:23 45#
Yajaira - 15:01 63#
Chase - 9:34 95#
David B. - 14:22 Rx
Spice - -- Mod
Becca - 12:01 43#
Fernando D. - 15:45 Rx
Stephanie - 11:20 Mod
Kelli - 8:57 Rx+
Yvonne - 11:03 83#
Melissa - 9:42 33#
Brenda - 9:41 73#
Tim - 15:06 175#
Subhi - 9:57 125#
Charise - 7:04 63#
Rich E. - 8:07 95#
Anthony2 - -- Mod
Nicole - 10:52 83#
Ana - 11:26 73#
Amarjit - 10:48 115#
Ram - 10:40 105#
Kaela - 19:44 Rx
Merlina - 10:25 35#
Maria - 14:43 93#

2.23.14 Open for Fitness 13.1

WOD: Open for Fitness 13.1

Skill: Snatch Grip RDL's 5x5

17 Min AMRAP
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees 
30 Snatches (165#/100#)
10 Burpees
Max Snatches (210#/120#)

Adrienne - 100
Zack - 136 Rx
Leslie - 104
Maira - 119

2.22.14 Scramble

WOD: Scramble

Skill: 15 Mins of Pull Up work

45 X-Fit Push Ups
25 KB Thrusters (R) (20kg/12kg)
25 Sit Ups
25 KB Thrusters (L)
25 Sit Ups
45 X-Fit Push Ups

Point your toes and squeeze your butt while kipping!  

Ronak - 9:48 Rx
Joe - 7:36 Rx
Patricia - 10:58 10#
Nicole - 10:00 Rx
Vanessa - 10:52 10kg
Robert - 11:31 Rx
Delilah - 12:14 10kg
Kaela - 12:00 Rx
Jason T. - -- Mod
Tim - -- Mod
Jordan - -- Mod
Jaclyn - 8:57 10kg
Zoey - 12:10 10#
Greyson - SPT
Cross - SPT

2.21.14 Mogul

WOD: Mogul

Skill: Cleans 5x5 w/PR Option

12 Minutes - EMOM
4 C2R Pull Ups
6 Russian Twists (20#/14#)
1x Thru Ladder (2 feet in each)

Tasha - 12 Rds
Vanessa - 12
Abby - 12
Regina - 12
Orlando - 12
OJ - 12
Kenia - 12
Kyle M. - 12
Marika - 12
Jessica He. - 12
Rich E. - 12
Angie - -- Mod
Kody - 12
Adrienne - 12
Heather - 12
Corretta - 12
Jen D. - 12
Taylor - 12
Eric Sr. - 12
Bernie - 12
Fernando - 12
Jaclyn - 12
Eddie - 12
Anthony - 12
Brenda - 12
Joe - 12
David B. - 12
Jennifer P. - 12
Bob - -- Mod
Yajaira - 6
Leslie - 12
Jason G. - 12
Robert - 12
Lindsay Z. - 12
Jason P. --- Mod
Nick Z. - 12
Tom S. - 12
Ana - 12
Chase - 12
Mark B. - 12
Ram - 12
Subhi - 12
Amarjit - 12
Maria - 12

2.20.14 Azul

WOD: Azul

Skill: Push Press - 5,5,5,3,3,3,1,1

50 - 40 - 30 - 20 - 10
Lunges
No Squat Wall Balls (20#/14#)

Post WOD Mobility

All shoulders!  No arms or legs to load, feel the burn!

Vanessa - 13:11 Rx
Mike R. - 12:02 16#
Taylor - 15:21 Rx
Kody - 13:36 10/20#
Regina - 14:06 12#
Adam D. - 12:50 Rx
Marika - 12:17 10#
Kenia - 12:17 12#
Eric D. - 12:46 12#
Jessica He. - 11:39 10#
Angela - 13:35 Rx
Keri - 13:36 Rx
Fernando D. - 10:42 Rx
Jaclyn - 8:24 10#
Jordan  - 45:14 (A. Brown)
Bob - -- Mod
Angie - 8:18 10#
Robert - 12:29 Rx
Jennifer P. - 10:38 10#
Bobs - -- Mod
Anthony - -- Mod
Bernie - -- Mod
Jason P. - -- Mod
Patricia - 14:03 10#
Dennis - -- Mod
Joe - 9:51 Rx
David B. - 9:58 Rx
Brenda - 9:06 12#
Danielle - 11:45 Rx
Rich V. - 8:12 Rx
Nicole - 8:59 Rx
Maira - 11:38 10#
Yajaira - 14:38 10#
Cara - 8:50 12#
Ram - 11:18 16#
Lindsay D. - 9:01 10#
Amarjit - 11:18 16#
Leslie - 11:25 12#
Steve V. - 9:09 16#
Tasha - 11:09 12#
Ruben - 8:13 16#
Bryce - 8:08 Mod
Kelli - 7:40 Rx
Charise - 8:24 10#
Subhi - 14:34 16#
Stephanie - 10:45 Mod
Kaela - 9:35 Rx
Sean O. - 8:26 Rx
Jessica Hg. - 9:33 10#
Tim - -- Mod
Ncik Br. - -- Mod

2.19.14 The Ascent

WOD: The Ascent

Skill: Back Squats 5,5,5,5,5

10 Min AMRAP
20 American KB Swings (20kg/12kg)
10 Knee to Elbow
1 Rope Climb

Practice your footwork on the rope climbs!  

Abby - 144 Reps
Jessica He. - 120
Jen D. - 124
Rich V. - 155 Rx
Vanessa - 123 Rx
Taylor - 124 Rx
Kody - 178 
Orlando - 117
Joobin - 150 Rx
Corretta - 106 Rx
Roheet - 132
Fernando D. - 134 Rx
Adrienne - 148
Heather - 148
Eric Sr. - 93 Rx
Jennifer P. - 165
Kendra N. - 171
Jon C. - -- Mod
Robert - 140 Rx
Joe - -- Mod
Dennis - 144 Rx
Anthony - 155 Rx
Bobs - 139 Rx
Angie - -- Mod
Jordan - -- Mod
Jaclyn - -- Mod
Patricia - 207
Ruben - 185 Rx
Mike T. - 123 Rx
Jason G. - 186 Rx
Mike R. - 144
Tyler M. - 126
Brenda - 165
Cara - 115
Steve V. - 144 Rx
Danielle - 140
Nicole - 151
Mark B. - 155 Rx
Sean O. - 136 Rx
Yajaira - 140
Delilah - 155
Stephanie - 5 Rds Mod
Martin - 144
Bryce - -- Mod
Ram - 121
Leslie - 130
Ana - 140
Yvonne - 131
Amarjit - 129
Tim - 129 Mod
Jason T. - -- Mod
Subhi - 124
Lindsay Z. - 203
Ronak - 203
Jessica Hg. - 124
Maria - 155

2.18.14 Ace

WOD: Ace

Skill: Power Snatches 8,8,8,8,8

3 Rounds for time.
12 Ring Push Ups
15 Sumo Dead lift High Pulls (95#/63#)
12 Box Jumps (24"/18")

Keep the bar close on the way up during the snatches.  Elbows tight during ring push ups.  Keep the back straight and use your legs during the SDHP.

Osh - 11:46 45#
Taylor - 6:48 Rx
Kody - 4:51 Rx
Regina - 9:03 53#
Orlando - 9:25 75#
Jeron - 8:34 35#
Adam D. - 7:34 Rx
Jessica He. - 9:39 43#
Jaclyn - 5:29 53#
Angie - 4:47 48#
Tom S. - 7:21 Rx
Tyler R. - -- Mod
Jen D. - 8:30 53#
Guillaume - -- Mod
Greyson - -- Mod
Joe - 3:51 Rx
Jordan - -- Mod
David B. - 4:46 95#
Anthony - 4:16 Rx
Dennis - 4:17 Rx+
Ruben - 4:41 65#
Robert - 7:25 Rx
Cara - 8:59 35#
Jovany - 8:50 55#
Bernie - 5:35 Rx
Tyler M. - 11:47 Rx+
Sean O. - 7:14 Rx
Roheet - 7:55 65#
Stephanie - 5:56 Mod
Delilah - 8:36 33#
Joobin - 4:10 Rx
Mark B. - 6:57 Rx
Jason G. - 7:33 Rx
Lark - 7:01 Mod
Rich E. - 6:02 75#
Charise - 5:08 43#
Tim - 6:14 Rx
Rick - 7:28 65#
Yvonne - 7:45 53#
Brenda - 6:59 53#
Nick Z. - 8:09 Rx
Lindsay Z. - 7:38 63#
Jason T. - -- Mod
Chase - 4:56 65#
Subhi - 9:45 85#
Nicole - 8:38 Rx
Rosa - 7:02 20#
Kenia - 6:42 53#
Jason P. - 5:51 Mod
Miles - 5:42 75#
Merlina - 6:58 25#
Kaela - 9:21 Rx
Ram - 7:23 65#
Ronak - 7:46 63#