4.1.15 InstaFit

WOD: InstaFit

Skill: KB Slashers

6 Rounds for time.
8 Sumo Dead lift High Pulls (115#/83#)
8 Box Jumps (30"/24")
8 Knee to Elbow

Focus: Today we wanted to mix in some rotational work with the KB Slasher.  Keep the kettlebell tight to the hip, it should not be dropping down low by the knees.  Try and do all sets unbroken in the WOD.

Teria - 11:08 53#
Vanessa C. - 14:05 73#
Kellie - 10:17 53#
Tara - 13:19 Rx
Eric Sr. - 11:21 65#
Nick N. - 15:06 95#
Sruthi - 12:49 35#
Kaela - 12:04 Mod
Tim - Mod
Angela - 12:24 83#
Carla - 14:16 35#
Andres - 12:34 115#
Marika - 14:46 53#
Jenifer - 12:10 53#
Brenda D. - 9:53 53#
Karen - 9:45 53#
Joe - Mod
Cindy - 12:27 83#
Bob - Mod
Kristine - 10:40 53#
Claudia - 9:52 43#
Jesse - 13:05 53#
Christina - 11:31 25#
Trinh - 9:44 15#
Nicole H. - 7:51 55#
Martin - 14:48 95#
Jacque - 11:53 Rx
Matt - 10:51 65#
Leslie - 9:20 73#
Jason T. - Mod
Chase - 10:55 85#
Elisa - 12:16 83#
Danielle - 10:13 83#
Steve P. - 11:39 95#
Jason G. - 9:19 95#
John - 13:11 115#
Bethanie - 10:10 35#
Noemi - 11:59 35#
Joobin - 10:10 115#
Adrienne - 11:11 53#

Tim 
Lauren
Ana
Jessica
Joobin
Danielle
Jason G. 
Anthony 
Irish
Eric G.
Amy

11.19.14 Top Gun

WOD: Top Gun

Skill: Strict Press 5x8

14 Min AMRAP
20 KB Slashers
20 KB Lunges
20 KB Push Press
20 American KB Swings

Squeeze your butt and tighten your abs during the strict press, do not lean back to finish the rep!

Danielle - 243 Reps 12kg
Chris S. - 200 14kg
Nicole C. - 220 8kg
Jen D. - 260 12kg
Joey - "A Lot" 20kg
Becca - 247 12kg
Brenda D. - 240 10kg
Eddie - 276 14kg
Kristine - 258 10kg
Spencer - 280 10kg
Liz - 290 8kg
Eric Sr. - 300 14kg
Brandon - 238 16kg
Mason - 207 16kg
Tyler - 315 10kg

Dennis rowing his 21k

Cole - 273 8kg
Kody - 385 16kg
Anthony - Mod
Steve V. - "295" 16kg
Gerard - 318 12kg
Dennis 1:43:20 21k Row
Marika - 250 10kg
Joobin - Mod
Sean L. - 230 14kg
Jennifer P. - 218 Mod
Joe - Mod
Bob - Mod
Cross - 210 8kg
Karen - 255 8kg
Jason G. - 240 16kg
Ana - 304 10kg
Claudia - 254 8kg
Leslie - 245 12kg
Delilah - 280 8kg
Nicole H. - 285 12kg
Cindy - 275 10kg
Tara - 326 12kg
Ryan - 317 14kg
Lindsay Z. - 280 12kg
Kyle - 205 16kg
Mari - 200 8kg
James - 300 10kg
Carmen - 398 8kg
Tim - Mod
Maira - 26 10kg
Nita - 283 8kg
Jason T. - Mod
Lauren - 325 8kg
Carlos - 327 8kg
Madeline - 268 8kg
Jake - 360 12kg
Irish - 250 8kg
Angie - 320 8kg
Nick B. - Mod
Steve P. - 303 14kg
Jessica - 310 8kg
Subhi - 250 14kg
Santhi - 200 8kg
Adrienne - 292 8kg

1.8.14 Dexter

WOD: Dexter

Skill: Snatch Balance x 10, 8, 6, 4 gradually increasing weight

18 - 14 - 10
KB Front Squats (L)
KB Slashers (L)
KB Windmills (L)
7 Pull Ups

18 - 14 - 10
KB Front Squats (R)
KB Slashers (R)
KB Windmills (R)
7 Pull Ups

Work the left side of the body first, after each set of windmills throw in a set of 7 pull ups.  The right side comes next.  Keep the mid-line tight and braced throughout. Do not rush the windmills!

Eric D. - 13:36 8kg
Mark N. - 16:52 14kg
Abby - 18:46 10kg
Orlando - 18:50 10kg
OJ - 17:57 10kg
Connor - 17:07 12kg
Kat - -- Mod
Kyle M. - 17:18 14kg
Chase - 16:26 10kg
Roheet - 23:48 10kg
Taylor - 33:37 18kg
Rich V. - 24:35 10kg
Ronak - 17:59 10kg
Tom S. - 20:45 16kg
Corretta - 20:15 12kg
Eric Sr. - 21:55 10kg
Jennifer P. - 13:34 Mod
Tim - 16:40 12kg
Tyler R. - -- Mod
Robert - -- Mob
Tom D. - 15:44 16kg
Joe - 13:06 18kg
Jen D. - 12:55 10kg
Jaclyn - 16:26 8kg
Brenda - 16:12 10kg
Greyson - 12:59 10kg
Cross - 14:36 8kg
Angie - 12:09 8kg
Patricia - 13:27 8kg
Rich E. - 15:35 8kg
David B. - 13:44 16kg
Rebecca - 22:21 8kg
Joobin - 13:12 18kg
Adrienne - 20:13 8kg
Vanessa - 15:25 8kg
Delilah - 24:04 8kg
VMN - -- Mob
Leslie - 19:07 8kg
Ana - 19:05 8kg
Spice - 14:15 14kg
Yajaira - 16:20 8kg
Yvonne - 18:37 10kg
Jason T. - -- Mod
Steven V. - 20:24 10kg
Marika - 19:29 8kg
Sharon - -- Mob
Kaela - 24:14 10kg
Jessica - 22:28 8kg
Subhi - 20:43 14kg
Maria - 19:34 8kg
Amarjit - 18:30 10kg

11.5.13 X-Men

WOD: X-Men

Skill: Clean & Jerk 5,5,5,5,5 or work up to 1RM

10 Min AMRAP
6 Dead lift High Pulls (95#/65#)
8 X-Fit Push Ups
10 KB Slashers (16kg/8kg)

Make sure your set up position is set every time before you dead lift.  It is extremely difficult to make adjustments mid lift.  While doing the C&J's make sure you are set before you jerk, do not rush it!

Spice - 156 Rx
Abby - 198 Rx+
Regina - 102 35#
Orlando - 144 14kg
Mark N. - 163 65#
Jen D. - 180 53#
Lindsay Z. - 242 Rx
Nick Z. - 158 Rx
Vanessa - 197 53#
Tyler - 123 85#
Adam D. - 204 Rx
Eric D. - 146 65#
Austin - 185 Rx
Corretta - 194 Rx
Robert - 168 65#
Jordan - 219 12kg
Kenia - 171 53#
Keri - 154 Rx
Angela - 134 Rx
Fernando D. - 210 Rx
Miles - 179 14kg
Eric Sr. - 104 Mod
Stephanie - 150 53#
Mark B. - 142 95#
Joe - 230 Rx
Brenda - 182 53#
Tom D. - 222 Rx
Megan - 203 43#
David - 196 Rx
Marika - 184 38#
Angie - 96 43#
Patricia - 131 25#
Bernie - -- Rx
Nicole H. - 198 Rx
Drew - 110 85#
Elisa - 222 Rx
Danielle - 174 Rx
Adrienne - 216 33#
Rick - 211 65#
Tom S. - 214 Rx
Ada - 168 20#
Subhi - 127 75#
Yvonne - 216 53#
Joobin - 182 Rx
Jason T. - -- Mod
Ronak - 170 Rx
Nick Br. - 190 Rx
Monike - 195 53#
Taylor - 171 Rx
Cortney - 178 25#
Mike - 181 75#

Congrats to Abby, Lindsay Z., Austin, Tom D., Joe, Nicole H., Tom S., and Elisa for their PR's in the Clean & Jerk.  Keep it up guys!

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

8.2.13 Hess

WOD: Hess

Skill: Dead lifts / High Pulls

3 Rounds for time.
35 Ft. Handstand walk or Hold
400m Row
12 S.D.H.P. (95#/65#)
20 KB Slashers (20kg/12kg)

Tip of the Day: Monitor your sugar levels more closely.  Avoid artificial sweeteners in diet drinks, etc. 

Abby - 16:16 95#/12kg
Lindsay Z. - 15:08 55/10
Vanessa Ch. - 15:34 45/8
Chris M. - 15:22 65/8 Mod
Corretta - 13:26 45/8
Kenia - 16:36 40/8
Kaela - 16:03 43/8
Tim - 16:11 85/16
Elisa - 16:37 Mod
Victoria - 17:14 38/8
Adam H. - 15:54 45/10
Jenn - 14:10 Mod
Jenna - 16:39 Rx
Tom S. - 18:11 Rx
Keri - 17:11 43/8
Ashley - 12:09 25/8
Rich - 13:33 Rx
Mike T. - 15:38 55/8
Eric Sr. - 20:16 65/12
Jennifer P. - 25:48 33/8
Orlando - 24:10 75/10
Bernie - 21:03 Rx
Roheet - 21:11 65/10

Have a great weekend!

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!