8.6.13 The Mean Streak

WOD: The Mean Streak

Skill: Muscle Ups / Kipping Pull Ups

4 Rounds for time.
3 Muscle Ups or 5 Body Blasters
8 Dead lifts
15 Push Ups (X-Fit)
20 Air Squats onto Med Ball

Tip of the Day: Practice the false grip by standing on a box and working a jump into the bottom of the dip position.  Practice, practice, practice!

Danny - 9:53.2 155#
Fernando M. - 14:05 115#
Rich - 9:53.1 155#
Vanessa Ch. - 11:36 73#
Abby - 13:13 100#
Corretta - 11:50 93#
Chris B. - 13:59 75#
Adam D. - 13:44 85#
Victoria - 11:56 43#
Tyler - 18:09 105#
Tara - 10:14 73#
Adam H. - 14:53 65#
Eric D. - 18:04 65#
Bernie - 11:08 Rx
Mark - 11:18 155#
Fernando D. - 14:23 Mod
Jason P. - 8:29 125#
Miles 9:08 155#
Nicole H. - 9:45 93#
Stephanie - 7:51 Mod
Jeff - 12:10 145#
Sean L. - 12:21 155#
Eddie - 14:03 155#
Jenna - 9:25 100#
Nicole De. - 9:32 63#
Nick Z. - 15:11 135#
Cara - 14:45 55#
Tim - 11:49.2 155#
Kaela -  11:49.1 85#
Jamie - 11:27 25#
Mitch - 11:09 155#
Lindsay D. - 11:10 45#
Tom D. - 11:18 155#
Sean O. - 13:32 Mod
Jason G. - 11:17 155#
Lindsay Z. - 9:14 103#
Yvonne - 11:36 105#
Thais - 19:30 15#
Tom S. - 13:08 155#
Jessica - 12:46 55#
Marika - 13:45 55#
Ronak - 10:09 100#
Sharon - 13:30 105#
Vanessa Ce. - 12:02 95#
Elmo - 20:42 25# DB
Sheryl - 21:07 10#DB
Nicole Du. - 14:45 20#DB
Drew - 14:44 155#
Rosie - 12:22 55#
Mike T. - 8:48 75#
Jennifer T. - 13:54 25#
Nikhil - 17:25 45#
Kenia - 11:27 53#
Andrea - 13:55 25#

Another great day in the books!

8.5.13 Rapid Fire

WOD: Rapid Fire

Skill: OH Squats 4x3 70%1RM / Hang Snatch 4x3 60%1RM / Full Snatch 3x3 60%1RM

1 Round for time.
DB Snatches (40#/20#) - Box Jumps (24"/18")
              18                    -                    4
              16                    -                    6
              14                    -                    8
              12                    -                    10
              10                    -                    12
               8                     -                    14
               6                     -                    16
               4                     -                    18

Tip of the Day: Cut out liquid calories.  Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks, and alcoholic beverages.  Drink more water and choose fat free or 1% low fat milk to reduce the intake of empty calories.

Rich - 12:41 Rx
Abby - 8:36 Rx
Chris M. - 10:56 20/16
Nick M.- 10:46 15/16
Oscar - 12:48 15/16
Tyler - 15:54 20/24
Chris B. - 12:12 25/16
Victoria - 10:20 10/12
Adam H. - 9:44 20/16
Eric D. - 14:20 20/16
Connor - 8:49 30/24
Alex - 10:59 30/24
Orlando - 10:28 15/12
OJ - 12:03 20/16
Eric Sr. - 12:41 Mod
Tom D. - 9:58 Rx
Mark - 15:26 Rx
Brandon - 15:09 30/24
Bernie - 16:29 Rx
Fernando D. - 9:19 Rx
Jason P. - 7:08 35/24 Mod
Jenna - 7:43 Rx
Vanessa Ch. - 11:47 15/16
Ben - 11:31 Rx+ 30"
Sean L. - 14:08 Rx
Drew - 13:13 25/24
Mitch - 11:37 30/24
Nicole H. - 9:31 Rx
Thais - 13:33 Mod
Vanessa Ce. - 12:05 Rx
Jeff - 13:03 Rx
Charla - 6:42 10/12
Mike T. - 10:23 20/16
Tara - 8:03 15/16
Jamie - 7:40 10/12
Eddie - 15:39 Rx+ 45#
Yvonne - 13:38 Rx
Danny - 11:49 35/24
Jason G. - 10:53 Rx
Bob - 10:35 20/24
Dan N. - 8:25 20/24
Fernando M. - 13:19 35/24
Cortney - 7:09 10/12
Elmo - 17:03 15/16
Sheryl - 16:59 10/16
Tim - 10:23 35/24
Kaela - 13:05 Rx
Michelle - 12:20 10/16
Jake - 11:49 25/30
Angie - 7:12 15/16
Justen - 11:48 30/30
Nicole De. - 7:40 15/16
Keri - 13:19 10/16
Tom S. - 10:39 Rx
Nikhil - 16:35 10/16
Kyle - 9:31 Rx
Jessica - 10:34 15/16 Mod
Rochelle - 11:00 5/12

Keep up the great work. Strive to find your better than yesterday. We have a great community and we are growing. Please welcome the new faces you see in the gym. It is CrossFit that has brought us a lot of positive outflow in our daily routine, jobs, family life. We pick each other up. We encourage. Let’s share the CF goodness. We know CrossFit isn’t easy, but we also know it’s worth it!

Rules to live by...

Photo Cred: Mike Burgener

8.3.13 T.K.O.

WOD: T.K.O.

Skill: Power Snatch Progression: Push Jerks 3x8, Bar OH Squat x 10, Bar Snatch 2x10, Snatches 3x6.  Increase weight each set to get to RX for WOD or comfortable weight.

14 Min AMRAP
8 Power Snatches (95#/65#)
15 Knee to Elbow
30 Double Unders

Tip of the Day: Jump and shrug.  When you're in the start position for the snatch, keep those two cues in mind.  As you start to explode up and the bar moves along your quads think about shrugging violently and simultaneously jumping straight up.

Oscar - 212 Reps 45#
Ben - 326 Reps Rx
Lindsay Z. - 310 Reps 43#
Nick Z. - 174 Reps 75#
Sean L. - 200 Reps 75#
Eddie - 186 Reps 65#
Adam H. - 265 Reps 45#
Vanessa Ch. - 256 Reps 38#
Eric D. - 182 Reps (Mod)
Nikhil - 220 Reps 25#
Jenna - 265 Reps Rx
Jenn - 265 Reps (Mod)
Amy - 213 Reps 25#
Jason G. -  290 Reps Rx

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!

8.1.13 Angie

WOD: Angie

Skill: Pull Ups / Bar Squats / Box Jumps

1 Round for time.
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Tip of the Day: If you come in and say 'Oh shit' you're starting off on the wrong foot.  Your attitude should be that you are here to battle and to just keep it going!

Rich - 13:45 Rx
Ronak - 17:24
Adam D. - 29:26 Rx
Jeff - 28:40
Lindsay Z. - 15:01
Ben - 19:37 Rx
Chris - 23:20
Heather - 17:43
Austin - 18:18
Nicole H. - 17:26
Monike - 24:26
Fernando - 20:56 Rx
Roheet - 26:54 Rx
Chase - 26:58
Bernie - 23:20 Rx
Mark - 26:09 Rx
Brandon - 27:56
Elisa - 22:15 Rx
Tom D. - 25:05 Rx
Drew - 33:30
John - 25:26 (75 Reps)
Anthony - 24:20 (75 Reps)
Sean L. - 24:11
Brenda - 19:46
Stephanie - 16:48 (Mod)
Vanessa Ce. - 19:04 
Eddie - 27:31 Rx
Tyler - 34:20 Rx
Yvonne - 25:54
Tim - 23:06 Rx
Kaela - 20:46
Angie - 15:17
Jake - 19:55 Rx
Marika - 20:11
Justen - 18:22 Rx
Nicole De. - 17:33
Jason G. - 19:28 Rx
Andrea - 22:41 (75 Reps)
Jennifer T. - 22:03 (75 Reps)
Jason P. - 18:26 Rx
Miles - 19:50 Rx

Way to keep going!

7.31.13 Switchback

WOD: Switchback

Skill:  Cleans / Sled Push

Team WOD
2 Person Teams
4 Min each exercise
Alternating each minute

Push Ups (X-Fit)
Sled Push (70#/35#)
Wall Ball (20#/12#)
Power Clean (95#/55#)
Lap Outside

Tip of the Day: Establish a routine for more proactive less stressful training days.  Keeping a consistent schedule will simplify your work and personal life.  Take control of your day and stay productive.

Team Purvy (Kyle, Rich) - 318 Reps
Team RO (Ben, Oscar) - 275 
Team Girlz (Abby, Lindsay Z.) - 355
Team VCO (Vannessa Ch., Corretta) - 320
Team Flamers (Adam H., Keenan) - 241
Team Big Blue (Fernando, Chris B.) - 299
Team Pony Tails (Victoria, Heather) - 276
Team Cliff Hangers (Keri, Tom S.) - 267
Team Rock the Bells (Tyler, Monike) - 259
Team Diesel (Jennifer P.) - 232
Team Lone Wolf (Mark) - 268
Team J-Cole (Nicole H., Jessyka) - 281
Team Owen (Angie, Jake) - 240
Team Cee Bee (Brenda, Courtney) - 225
Team Papa Smurf (Sean L., Travis) - 268
Team Hard Hitters (Lindsay D., Eric N.) - 274
Team Just the 1 (Jeff S.) - 278
Team Heroes (Kaela, Yvonne) - 298
Team Bugs (Nicole De., Justen) - 212
Team Freaky Beasts (Jason G., Nick B.) - 370
Team Big Nasty (Nicole H., Stephanie) - 334
Team Injured Reserve (Miles, Ronak) - 349
Team Solamente Uno (Michelle P.) - 242

Great job today!