Friday, February 28, 2014

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

Thursday, February 27, 2014

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...




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#

Wednesday, February 26, 2014

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

Tuesday, February 25, 2014

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

Monday, February 24, 2014

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#

Sunday, February 23, 2014

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

Saturday, February 22, 2014

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

Friday, February 21, 2014

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

Thursday, February 20, 2014

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

Wednesday, February 19, 2014

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

Tuesday, February 18, 2014

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#