5.14.13 Outlaw

WOD: The Outlaw

Skill: Rope Climbs

5 Rounds for time.
2 Rope Climbs/Sled Pulls
50ft Bear Crawl
2 Laps
20 Sit Ups

Tip of the Day:  Cut pain, increase gain.  Count your repetitions backwards when you near the end of each set.  You'll focus on how many you have left instead of how many you've done.

Abby - 21:48
Lindsay Z.- 18:06
Tom S. - 23:01 Rx
Sean O. - 14:37 Rx
Jenna - 20:08
Jenn - 22:53 Rx
Ronak - 20:33
Fernando - 14:59 Rx
Brock - 17:12 Rx
Mitch - 17:54
Nicole - 17:45
Tom D. - 17:48 Rx
Vanessa - 19:40
Jeff - 19:12
Tim - 27:00 Rx
Kaela - 22:06
Elisa - 26:14 Rx
Cara - 22:55

5.13.13 Hit 'em Up

WOD: Hit 'em Up

Skill: Back Squat 5x5 or 1 RM

1 Round for time.
25 Squats
5 BodyBlasters
20 Squats
10 BodyBlasters
15 Squats
15 BodyBlasters
10 Squats
20 Body Blasters
5 Squats
25 BodyBlasters

Tip of the Day:  To avoid over eating, eat slowly and wait 10-15 minutes before contemplating seconds.  If you feel full, stop.  This will help over eating.

Abby - 29:11 Rx
Jenna - 25:40 Rx+ (195# Squat PR)
Kenia - 19:08
Fernando - 20:24 Rx
Corretta - 19:55
Eric Sr. - 53:15
Brock - 26:44 Rx
Brian N. - 23:01 Rx
Tom S. - 31:32 Rx
Nicole - 18:45 Rx
Sean L. - 25:09 Rx
Lindsay D. - 17:28
Tom'D. - 23:15 Rx
Mitch - 25:00
Vanessa - 19:55
Elisa - 21:33 Rx
Rich - 18:57 Rx
Stephanie D. - 22:44
Mark - 31:40 Rx
Ronak - 17:38 Rx
Jenn - 23:15 Rx (135# Squat PR)
Jason P. - 21:30
Jason G. - 18:57 Rx

Tough one to start the week! Way to grind it out.

Congrats to Mark and Stephanie on getting engaged during their trip to Europe!  We're glad to have you both back!

5.11.13 T.K.O.

WOD: The T.K.O.

5 Rounds for time.
26 OH Walking Lunges (45#/25#)
16 Russian Twists (20#/10#)
6 Handstand Push Ups

Tip of the Day: Set goals for yourself.  Have weekly, monthly, and year long goals.  This will keep you motivated and accountable for your sustained progress.

Kenia - 17:07
Jenn - 11:49 Rx
Abby - 11:10
Nicole - 10:37
Vanessa - 11:41
Mitch - 12:15
Kyle P. - 13:04
Corretta - 10:10
Tom S. - 13:06
Tim - 8:11
Kaela - 9:54
Cara - 13:31

Great work this week!  Enjoy the rest of the weekend!

5.10.13 Sprinter

WOD: The Sprinter

Skill: Double Unders

16 Min AMRAP (Rounds)
30 Double Unders 3:1=90 Singles
20 KB Swings 2pood/1pood (Half Crescent)
15 Lunging DB Rows (30#/15#)
15 Toes to Bar

Tip of the Day:  To ensure weight loss, manage your calories in and calories out.  You must burn more than you take in.  This creates a calorie deficit promoting BF% reduction.

Abby - 3 Rounds + 30 Rx+
Kenia - 4 Rounds + 31
Tom'D. - 4 Rounds Rx
Tony - 3 Rounds
Sean O. - 4 Rounds + 45
Vanessa - 4 Rounds + 20
Sergio - 4 Rounds + 37
Amy - 2 Rounds + 48
Jenn - 4 Rounds + 47
Jenna - 4 Rounds + 30 Rx
Tom S. - 3 Rounds + 2
Nicole - 4 Rounds + 78
Sean L. - 3 Rounds +72
Ed -  3 Rounds + 40

Have a great weekend!

5.9.13 Big Dog

WOD: The Big Dog

Skill: Dead lift 10-6-4-2-1 increasing in weight each set.

10 Rounds for time.
4 Dead lifts (205#/95#)
8 Push Ups (X-Fit)
12 Sit Ups

Tip of the Day: Focus on the positive aspect of your exercise program.  Embrace the things you can do rather than focusing on "I can't."  The mind plays a powerful role in your lifts.  If you think you can, you will...

Kyle P. - 20:12
Abby - 10:58 Rx
Vanessa - 13:41
Sergio - 9:56
Fernando - 8:44
Natalie - 14:13
Elisa - 11:16 Rx
Jenn - 11:09
Brian N.- 13:56
Lindsay D. - 13:35
Cara - 13:35
Ronak - 8:53
Mitch - 11:06
Brock - 11:01
Sean L. - 13:43
Brian P. - 13:06
Kris - 13:54
Bob - 12:16 Bx
Greg - 14:09 Rx
Jenna - 7:37 Rx
Kaela - 12:16

Excellent work again today!  See the previous blog post to help with starting position of the dead lift.  Practice your positions!

Position is key!

Position is key.  At the bottom, make sure we are creating the correct angles.  Lifting like the guy on the left will increase your rick of injury and tightness in the lower back.  If we can maintain the spine angle like the picture on the right we can drive with the hips and legs, eliminating tension in the lower back.  Practice makes perfect! Let us know if you have any questions or concerns!

5.8.13 Jackhammer

WOD: The Jackhammer

Skill:  Turkish Get-ups

2 Rounds for time.
Sprint/Run to fence & back
40 Med Ball O.T.S. (16#/12#)
30 Plank Reach & Rotate (10-25#/5-10#)
Sprint/Run
20 Full Crescent KB Swings (20kg/12kg
Sprint/Run
10 Wall Ball Shots (16-20#/10-12#)
5 Turkish Get Ups (8-16kg/5-15kg) Left arm in round 1, Right arm in round 2
Sprint/Run

Tip of the Day: To improve posture be more aware of your sitting and standing positions.  Try to maintain a neutral spine position whenever possible.

Kyle P. - 20:56
Kenia - 19:05
Lindsay Z. - 17:45 Rx
Jenn - 18:07 Rx
Corretta - 17:31
Elisa - 18:24
Jenna - 16:51 Rx
Tom'D. - 17:19 Rx
Tom S. - 22:01 Rx
Nicole - 17:54 Rx
Lindsay D. - 21:33
Sean L. - 20:58 Rx
Brian P. - 21:49
Fernando - 15:22 Rx
Ronak - 20:41 Rx
Jamie - 25:33
Cara - 24:04
David - 29:14
Bob 19:25 Bx
Marika - 19:40
Katie - 20:07
Stephanie - 19:57
Jason G. - 14:23 Rx
Devon - 16:26

Excellent work with the Turkish Get Ups today!