WOD: Pheezy (Mod)
Skills: 8x3 Front Squats, 8 Tire Flips
3 Rounds for time.
5 Front Squats (80%BW/60%BW)
18 Jumping Pull Ups
18 Toes to Bar
5 Handstand Push Ups
18 KB Swings (2 pood/1 pood)
5 Tire Flips
Tip of the Day: Ice! If you are experiencing any soreness after a workout be sure to ice those areas for about 20 minutes. Icing will help reduce inflammation, begin the recovery process, and decrease the amount of soreness you experience the next day.
Kenia - 13:32
Ronak - 12:35
Tom S. - 44:10
Jenna - 14:28 Rx
Jenn - 16:21
Sean O. - 18:01
Brock - 17:03
Nicole - 14:37
Brian P. - 19:17
Greg - 35:17 Rx
Elisa - 14:15
Fernando - 14:09
Natalie - 13:37
Jeff - 10:59
Tim - 13:10
Kaela - 14:23
Jason P. - 11:56
Nick - 14:54 Rx
Lindsay Z. - 9:04
Jason G. - 12:59
Nice job with the front squat and flippin' those tires!
WOD: The Klepto
Skill: DLHP 5x5
4 Rounds for time.
27 Box Jumps (24")
20 Burpees
11 Dead lift High Pulls (135#/65#)
5 Sit Up, Stand Ups
Tip of the Day: Never skip meals. Most people believe that eating more leads to gaining more. The fact is that eating more of the right foods at the right times can have great health benefits. Never skip breakfast; and make sure each meal is packed with fruits, vegetables, whole grains, and lean protein.
Lindsay Z. - 20:09
Jeff - 22:49
Jenn - 21:12
Tim - 22:44
Kaela - 30:08
Sean L. - 29:39
Rich - 19:38 Rx
Jason G. - 31:07 Rx
Eat well, stretch frequently, and get some sleep! See you next week!
We have many women ask what sort of transformation they expect to see after doing CrossFit. Many are concerned about bulking up. CrossFit in conjunction with a drug-free training program will create lean functional mass and decreased body fat. Muscle weighs more than fat and during the beginning phase of a CrossFit program many women will experience an increase in muscle density while losing fat. This results in a slight increase in body weight which usually causes alarm. However no need to worry, over time with consistency, you will start to see a significant drop in body fat, increased lean muscle mass, and a more defined and toned physique.
Check out this article written by Keller Williams that was featured in Health & Fitness on 9/16/09.
The CrossFit Women Phenomena
WOD: The MJ
Every minute on the minute for 23 Mins.
4 KB Squats (2-12 Kg)
6 Push Ups (X-Fit)
10 Oblique Knee Raises
Tip of the Day: "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." - Sun Tzu
Keep it positive! Have a plan and stick to it. If you get knocked down, get up and keep going!
Jeff - 14 Rounds
Kenia - 20 Rounds
Lindsay Z. - 21 Rounds
Nick - 14 Rounds
Tom S. - 16 Rounds
Tom'D. - 23 Rounds Rx
Jenna - 23 Rounds Rx
Luc - 23 Rounds Rx
Jenn - 23 Rounds Rx
Eric Sr. - 15 Rounds Rx
Have a great weekend!
WOD: The Nanny
Skills: Clean & Jerk
15 Min AMRAP
4 Clean & Jerk
15 Crunches
50 Jumprope
Tip of the Day: Go at your own pace! Find your own intensity. Start light, build your foundation of strength and range of motion. Worry not about others in the class as they are likely at different levels of fitness. Find what works for you and increase your own output!
Rich - 7 Rounds @ 165# + 15 JR (547 Reps)
Lindsay Z. - 9 Rounds @ 55# + 4 C&J (625 Reps)
Jeff - 7 Rounds @ 35# (483 Reps)
Fernando - 12 Rounds @ 75# + 2 Crunches (834 Reps)
Jason - 12 Rounds @ 45# + 4 C&J (832 Reps)
Kyle M. - 6 Rounds @ 135# (414 Reps)
Brian N. - 8 Rounds @ 115# (552 Reps)
Sean L. - 8 Rounds @ 75# + 4 C&J (536 Reps)
Tom'D. - 11 Rounds @ 115# + 13 Crunches (778 Reps)
Ronak - 11 Rounds @ 35# + 4 C&J (763 Reps)
Nicole - 11 Rounds @ 35# + 14 Crunches (777 Reps)
Brian P. - 10 Rounds @ 45# + 4 C&J (694 Reps)
Lindsay D. - 8 Rounds @ 25# + 15 Crunches (571 Reps)
Sean O. - 12 Rounds @ 85# + 15 Crunches (847 Reps)
Kaela - 8 Rounds @ 15# + 10 Crunches (566 Reps)
Tim - 10 Rounds @ 65# + 11 JR (720 Reps)
Kyle P. - 9 Rounds @ 65# + 11 Crunches (636 Reps)
Great work with the clean & jerk today! Thank you to Kaela, Tim, and Kyle P. for coming in, you guys killed the WOD for first timers!
WOD: The Rebound!
6 Rounds for time
12 KB Swings (2 pood/1 pood)
Run 1 Lap
18 Hand to Elbow Planks
36 Bent Over Rows (30-60#, 5-25#)
Tip of the Day: Every day ask yourself how you will make your life healthier. It can be as easy as drinking more water or parking further away from your destination. It is all about habits, work daily to develop good routines to fight bad habits.
Rich - 16:44 Rx
Danielle - 18:37 Rx
Elisa - 16:19 Rx+
Kenia - 21:49
Lindsay Z. - 17:04 Rx
Jenn - 19:50 Rx
Fernando - 16:18 Rx
Taylor - 19:01 Rx
Brock - 19:20
Ronak - 12:37 Rx
Nicole - 13:05 Rx
Jeff - 26:34
Jason - 17:14
Bob - 20:36
Sean O. - 15:06 Rx
David - 37:31
Marika - 23:18
Kendal - 24:53
Devon - 22:29
WOD: Fran / Fran (Mod)
21, 15, 9
Thrusters (95#/65#)
Pull Ups
-------------------------
Max Dead lift
Tip of the Day: What is a snack? A snack is a small nutritious food that has 50-200 calories. It should provide some protein and or fiber. Try to carry small snacks with you even if it means packing a cooler! Take an hour or so on the weekend to pre-make and pre-pack your snacks.
Lindsay Z. - 5:10, 85# (PR)
Rich - 5:17 Rx, 375#
Jeff - 6:44, n/a
Kenia - 6:58, 15#
Ronak - 3:42, 135# (PR)
Luc - 5:48 Rx, 405# (7 Reps)
Jenna - 6:11, 235# (PR)
Jason - 6:42, 145# (PR)
Fernando - 6:17, 245# (PR)
Jenn - 7:04, 135# (PR)
Gina F. - 7:40, 165# (PR)
Brian N. - 5:15 Rx, 315#
Eric - 4:50 Rx, 405#
Brock - 10:16, 165# (PR)
Tom'D - 11:11 Rx, 245# (PR)
Sean O. - 4:43, 245# (PR)
Nick - 7:17 Rx, 405#
Greg - 9:45 Rx, 335# (PR)
Lindsay D. - 4:48, 45#
Danielle - 7:42 Rx, 175#
Elisa - 7:44 Rx, 245# (PR)
Al - 8:35 Rx, 245# (PR)
My goodness! What a day! Everyone got a taste of Fran and did great! Use these times to push yourself faster next time. All of the Personal Records are a testament to your hard work and dedication. In 2 months of training, we were able to get Jenna to increase her max dead lift by 40 pounds! Keep up the outstanding work!!
