5.7.13 McNasty

WOD:  The McNasty

Skill: 10 Overhead Squats / Snatches

3 Rounds for time.
50 Air Squats
7 Pull Up 2 Knee Raise
10 Snatches (95#/45#)

Tip of the Day: In order to find your snatch grip width, place a bar in front of you with straight arms.  The optimal grip width should be where the bar rests at the crease of the hips with the arms fully extended.

Abby - 12:04 Rx
Kenia - 13:01
Lindsay Z. - 8:54
Elisa - 9:30 Rx+
Jenna - 8:47 Rx+
Jason P. - 7:45
Ronak - 8:31
Fernando - 9:45 Rx
Brock - 11:36
Nicole - 9:08
Jeff - 10:02
Sean L. - 11:11
Tom'D. - 12:44 Rx
Vanessa - 12:37
Delilah - 14:03
Cara - 12:02
Tim - 6:47
Kaela - 7:45
Greg - 10:48 Rx
Corretta - 8:11
Jason - 10:12 Rx

Be patient with the snatch!  It takes lots of practice to perfect the positions and timing!  Great job today!

5.6.13 Filthy Forty

WOD:  The Filthy Forty 

2 Rounds for time.
40 Box Jumps (24")
40 KB Swings (1 pood/.5 pood)
40 Sit Ups w/ Med Ball (16#/10#)
40 Push Press (95#/45#)
40 Burpees

Tip of the Day: Exercise and the brain.  Consistent physical activity will help improve memory and concentration.  Train the mind and the body.

^ 62 & CrossFitting!

(Previous times in parenthesis)

Jenn - 24:35

Jenna - 19:33 Rx

Kenia - 30:34

Abby - 28:07 Rx

Corretta - 33:06

Sean O. - 20:05 (22:56)

Brock - 38:23

Mitch - 26:10

Lindsay D. - 30:23 (34:17)

Fernando - 21:07 Rx (21:57)

Bob - 20:46 Bx

Cara - 28:51 (32:35)

Kaela - 25:59

Tim - 21:47

Nicole - 24:59 (22:25)

David - 41:14 (63:10)

Delilah - 20:21

Vanessa - 19:15

Jason P. - 20:15

Lindsay Z. - 16:50 (29:39)

Nick - 27:37 Rx (35:55)

Elisa - 20:02 Rx

Eric Sr. - 31:46

Great improvements over the last month!  Work capacities have increased for everyone!  Congrats to all who have improved their times and weights.  Lets work harder in May to achieve our goals and get a little better each day.  Stay results driven!

5.4.13 The NY

WOD: The NY (Mod)

3 Rounds for time
30 Ring Push Ups
400m Row
50 Sit Ups
20 Plyo Lunges

Tip of the Day: When doing Olympic lifts, flat soled shoes or weightlifting shoes will help improve your lift.  The soft sole of most cross training and running shoes will create instability while performing lifts.  With a flatter soled shoe or weightlifting shoe you will improve your stability and increase your vertical power.

Kenia - 25:46
Odaly - 27:16
Lindsay Z. - 17:31
Jenn - 18:28
Jenna - 16:11
Luc - 15:07
Matt - 29:28
Rich - 15:59
Jason G. - 17:00
Corretta - 18:21
Gabe - 16:20
Tim - 16:01
Kaela - 18:22
Devon - 16:46
Sean L. - 18:41
Jeff - 23:13
Cara - 24:58
Kyle M. - 20:45


Awesome job this week!  Enjoy the rest of the weekend! Be sure to drink plenty of water in this heat!

5.3.13 Morrison

WOD:  Morrison (Mod)

Reps: 50, 40, 30, 20, 10
Wall Balls (16#/10-12#)
Bar Rows
KB Swings (20kg/12kg)

Tip of the day: "I'm not telling you it's going to be easy, I'm telling you it's going to be worth it." - Art Williams

Many CrossFit workouts are named after fallen U.S. soldiers.  They are called the "hero WOD's."  Find out more about Morrison below... 

More on Morrison

Tom'D. - 23:49 Rx
Lindsay Z. - 18:37 Rx
Abby - 35:37 Rx
Tom S. - 30:22 Rx
Sean O. - 18:33 Rx
Eric Sr. - 34:29
Jason G. - 21:36 Rx

Have a great weekend!

5.2.13 The Real Deal

WOD: The Real Deal

Skill:  Cleans (3 Phases) 5x8 or PRs

1 Round for time
75 Cleans (75#/45#)
50 Burpees
4 Laps

Tip of the Day:  Have a daily plan.  Schedule you workout time, meal frequency, and stretching to stay on track.  Failing to plan is planning to fail.

Kyle P. - 20:48 Rx
Tom S. - 23:13 Rx
Lindsay Z. - 16:21
Jeff - 22:54
Abby - 19:07 Rx
Jenn - 12:54 Rx
Jenna - 12:49 mRx
Jason P. - 14:49
Fernando - 13:49 Rx
Brock - 19:37
Elisa - 17:30 Rx
Ronak - 15:02
Tom'D. - 13:02 Rx
Nick - 15:53 Rx (+255# Clean! Nice job!)
Sean O. - 11:15 Rx
Tim - 14:48 Rx
Kaela - 18:48
Bob - 11:09 Bx
Nicole - 14:46 Rx
Jason G. - 12:40 Rx
Rich - 10:55 Rx

Come to our Skill Seminar this Saturday to work on position!  Way to fight through it!

5.1.13 May Day

WOD: The May Day

1 Minute AMRAP / 3 Rounds
Sled Push (90#/45#)
Ring Dips
OH Squats
Double Unders (3:1)
Sit Ups
Rest

Tip of the Day: Practice your technique!  Spend extra time mastering the different positions. Come to our skills seminar this Saturday at 11am (5/4/13) to work on Muscle Ups, Overhead Squats, and Kettle bell Swings.

Kenia - 299
Jeff - 377
=676 Reps

Jenna - 435 mRx
Jenn - 599 
=1,034 Reps

Tom S. - 376
Fernando - 483
= 859 Reps

Newton Boys
=504 Reps

Nicole - 607 Reps

Bob - 363
Sean O. - 362
= 725 Reps

Tim - 458
Kaela - 394
Kyle - 347
Corretta - 461
= 1660 Reps

Richard - 517
Elisa - 476
Jason - 457
= 1450 Reps

Congrats to Team Ramrod for taking down the team title with a total of 1,660 reps!

4.30.13 Moon

WOD: The Moon

Skill:  DB Hang Split Snatch, Rope Climbs

7 Rounds for Time
10 DB Hang Split Snatch (Right Arm) (20-50#/15-30#)
15 Ft Rope Climb/300m Row
10 DB Hang Split Snatch (Left Arm)
15 Ft Rope Climb/300m Row

Tip of the Day: Maintain a neutral head position when lifting.  Keep your eyes straight ahead, looking on the horizon.  Your body tends to follow your head and your head will follow your eyes.  Doing this will help improve balance when lifting.

Abby - 5 Rounds 30:00 Rx
Jeff - 4.5 Rounds 30:00 Rx
Lindsay Z. - 4.5 Rounds 30:00 Rx
Kenia - 3.5 Rounds 30:00 Rx
Jenna - 7 Rounds 19:33 Rx
Jenn - 7 Rounds 23:40 Rx
Jason P. - 5 Rounds 20:04 Rx
Brock - 7 Rounds 30:37 Rx
Nicole - 7 Rounds 30:41 Rx
Ronak - 6 Rounds 24:58 Rx
Lindsay D. - 7 Rounds 23:51 Rx
Tim - 7 Rounds 31:01 Rx
Elisa - 7 Rounds 27:04 Rx
Tom S. - 7 Rounds 34:25 Rx
Fernando - 7 Rounds 20:40 Rx
Natalie - 7 Rounds 32:02
David - 4 Rounds 30:00 Rx
Jason G. - 7 Rounds 13:21 Rx
Corretta - 5 Rounds 30:00 Rx
Nick - 6 Rounds 30:00 Rx

First day on the ropes and they are tough!  Practice makes perfect, we'll work on the footwork and revisit them again soon!