9.18.13 Brenda D.

WOD: Brenda D. (Happy Birthday Brenda!)

Skill: Push Press to Back Squat 3x5

6 Rounds for time.
3 Bear Complex (135#/85#)
12 Bar Jumps
15 Sit Ups

Tip of the Day: Functional movements don't just make you better at CrossFit, they improve your overall athleticism.  Researchers reviewed 18 studies that analyzed the benefits associated with free barbell squats and found that it improved running speed, jumping height, and acceleration.

Tara - 9:47 63#
Kenia - 10:57 43#
Oscar - 11:12 55#
Fernando D. - 11:11 Rx
Lindsay Z. - 9:41 63#
Nick Z. - 14:29 Rx
Ben - 12:06 Rx
Vanessa Ch. - 9:28 48#
Jeff - 11:15 95#
Roheet - 11:17 65#
Danny - 10:16 Rx
Chris B. - 12:14 65#
Keri - 11:09 53#
Angela - 12:52 48#
Jenn - 8:32 Mod
Tom S. - 9:06 115#
Kyle M. - 11:25 95#
Miles - 7:58 95#
Jennifer P. - 10:30 Mod
Bernie - 11:47 Rx
Elisa - 17:18 Rx
Brenda - 13:42 53#
Joe - 10:32 95#
Cara - 13:44 48#
Heather - 9:28 43#
Jenna - 9:45 Rx
Mitch - 14:51 95#
Nicole H. - 12:48 75#
Jason G. - 16:29 Rx
Monike - 13:16 53#
Bob - 9:45.3 75#
Rick - 12:13 75#
Thais - 15:32 25#
Stephanie - 9:38 53#
Mark - 13:52 Rx
Yvonne - 9:58 53#
Vanessa Ce. - 10:55 63#
Cindy - 7:46 53#
Fernando M. - 9:57 95#
Mike - 10:56 75#
Ronak - 11:05 63#
Jessica - 10:16 20#DB
Hanita - 11:26 15#
Helma - 8:12 25#
Subhi - 12:11 65#
 

9.17.13 Fox

WOD: Fox

Skill: KB Snatch 3x5/arm

4 Rounds for time.
2 Laps w/Med Ball (20#/12#)
20 Plyo Push Ups
20 Hanging High Pull (95#/55#)
20 KB Swings (1.5p/1p)

Tip of the Day: Keep your hands under your shoulders while doing push ups.  Having your hands out in front of your shoulders will put unnecessary stress in your shoulder and cause you to break at the elbows.

Abby - 27:10 55#
Oscar - 22:42 65#
Tyler - 30:34 65#
Nick Z. - 20:12 95#
Lindsay Z. - 18:11 55#
Ben - 19:19 Rx
Corretta - 26:03 14kg
Fernando D. - 17:20 Rx
Jenn - 20:51 Mod
Keri - 22:00 43#
Angela - 26:52 43#
Adam D. - 28:21 Rx
Chris B. - 26:01 65#
Kenia - 25:42 43#
Miles - 18:08 75#
Kyle M. - 21:26 85#
Nicole H. - 20:30 Rx
Cara - 25:36 33#
Jason P. - 18:03 Mod
Tom D. - 20:45 Rx
Roheet - 24:40 65#
Brenda - 23:30 43#
Jaclyn - 27:14 33#
Jennifer P. - 17:40 Mod
Elisa - 22:05 Rx
Mark - 22:43 Rx
Steph - 17:51 33#
Danielle - 23:16 33#
Spice - 25:13 85#
Lindsay D. - 21:02 33#
Tom S. - 22:14 20kg
Heather - 18:51 43#
Adrienne - 18:39 Mod
Greyson - 24:21 55#
Bernie - 22:16 Rx
Cindy - 21:10 43#
Yvonne - 22:56 43#
Travis - 30:41 65#
Vanessa Ce. - 22:05 43#
Fernando M. - 24:43 Rx
Marika - 22:53 43#
Derek - 24:14 65#
Sharon - 24:26 43#
Joobin - 17:45 65#
Subhi - 28:14 65#
Ronak - 22:57 Mod
Danny - 19:21 Rx
Judith - 23:02 43#
Jessica - 21:26 33#
Rosie - 22:10 43#
Drew - 26:25 65#

Tremendous efforts all around!

9.16.13 McCoy

WOD: McCoy

Skill: Bar Racks! / Front Squats 5x5 

21 - 15 - 9
Box Jumps (24"/18")
Knee to Elbow
Renegade Row (30#/20#)

Skill: If you are looking to safeguard your spine while pounding out reps during work outs, make sure to brace your core properly.  Start by squeezing your glutes, tightening your torso, and externally rotating the shoulders.  This will properly brace your spine and help you through your workouts.

 

Some new Pendlay Bumpers and Women's Oly Bars came in today...

Rich - 6:07.2 Rx

Tara - 6:07.1 20#

Fernando D. - 5:47 Rx

Danny - 5:02 Rx

Corretta - 10:12 Rx

Orlando - 9:14 25#

Kenia - 8:46 15#

Abby - 5:06 20#

Amy - 9:48 15#

Ben - 6:50 Rx+

Tom S. - 7:34 Rx

Jenn - 7:18 Mod

Edwin - 6:42 25#

Reggie - 10:30 25#

Bernie - 5:44 Rx

Ernie - 5:22 Rx

Tom D. - 6:05 Rx

Al - 9:16 20#

Joe - 5:11 30#

Jaclyn - 5:07 15#

Cara - 8:02 15#

Jason G. - 5:15 30#

Jenna - 5:16 Rx

Nicole H. - 5:44 Rx

Lindsay D. - 6:16 10#

Sean O. - 4:19 Rx

Vanessa Ch. - 6:18 Rx

Brenda - 6:16 20#

Tyler - 9:02 Rx

Jamie - 6:40 10#

Thais - 9:03 5#

Spice - 6:07 30#

Rick - 7:00 25#

Judith - 6:14 20#

Sharon - 7:52 20#

Joobin - 7:53 20#

Ronak - 9:14 25#

Mike - 8:29 Rx

Rosie - 10:41 Rx

Drew - 10:22

Elisa - 9:25 Rx

Jessica - 8:24 20#

Danielle - 9:38 15#

Helma - 7:54 15#

Hanita - 8:46 10#

Fernando M. - 8:19 Rx

Subhi - 10:10 25#

9.15.13 Stick Together

WOD: Stick Together

Skills: Snatch Grip Dead lift - 2 Warm ups then 5x5

1 Round for time.
800m Row @ Same time
70 Sit Ups w/ Med Ball Pass
60 Wall Ball Passes - Tap wall during pass
50 Lunges w/ Med Ball - 1 working while other Bear Crawls alongside
40 Pull Ups - Switch every 5
30 Partner Dead lifts - 80% of lowest 1RM
20 Bar facing Burpees - switch every 2

Tip of the Day: With the snatch grip dead lift be sure to turn on your lats and keep them engaged during the dead lift.

Abby & Subhi - 17:05
Rick & Adrienne - 18:18
Cindy & Vanessa Ce. - 16:30
Tyler & Jason G.- 17:40
Danny & Fernando D. - 12:41
Vanessa Ch. & John - 13:42
Adam H.& Jessica - 15:15
Keri & Christina - 15:15

Happy Sunday!

9.14.13 Cobra

WOD: Cobra

Skill: DB Cleans / Kipping Pull Ups

3 Rounds for time.
50 Double Unders
20 Push Ups - X-Fit
12 DB Cleans (40#/20#)
5 Sit Up Stand Ups

Tip of the Day: We mention "triple extension" (extension of ankles, knees, and hips) while we are cleaning, snatching, and jumping; so why not during our double unders? In order to maintain a steady pace keep your feet together, maintain good posture, and focus on smaller quicker triple extensions.  Any other extra movement like raising your feet will sap energy and cause your to work harder.

Kenia - 13:21 15#
Oscar - 11:50 20#
Joobin - 9:31 25#
Cindy - 12:05 15#
Helma - 11:31 10#
Edwin - 10:23 20#
Eric D. - 12:27 25#
Ben - 9:51 Rx+
Tom D. - 14:55 Rx+
Stephanie - 9:42 15#
Nicole H. - 9:13 Rx
Jason G. - 9:53 45#
Corretta - 16:16 Rx
Heather - 11:02 Rx
Gabe - 12:19 Rx
Kristie - 13:10 10#
Subhi - 14:58 25#
Jenn - 8:44 15#
Jenna - 8:30 Rx
Jamie - 15:07 10#
Ronak - 10:57 30#
Tyler - 16:11 30#
Kyle M. - 14:38 40#
Kristina - 11:50 25#
Vanessa Ch. - 14:12 20#
Cara - Row
Rosie - 12:55 30#
Drew - 14:41 30#

Congrats Tim and Kaela on their marriage today!

9.13.13 Baron

WOD: Baron

Skill: Push Press / S.D.H.P.

E.M.O.T.M. - 15 mins
3 H.S.P.U's
5 Dead lifts (185#/135#)
9 Plate Crunches (45#/25#)

Tip of the Day: Be sure to set your bottom position before your first pull on the dead lift.  If we are not set to lift, you will likely default in to a bad position and it is impossible to regain proper form mid-lift.  Set up and maintaining position are key!

Good back positions!

Abby - 15 Rounds 135#
Lindsay Z. - 15 Rds 103#
Fernando D. - 15 Rds Rx
Chris B. - 15 Rds 75#
Fernando M. - 15 Rds Rx
Danny - 15 Rds Rx
Orlando - 15 Rds 75#
OJ - 15 Rds 95#
Nicole H. - 15 Rds 123#
Marika - 15 Rds 63#
Edwin - 15 Rds 65#
Brandon - 15 Rds 135#
Tom S. - 15 Rds Rx
Anthony - 14 Rds 65#
Angela - 15 Rds 63#
Keri - 15 Rds 73#
Jenn - 15 Rds Mod
Jennifer P. - 15 Rds Mod
Cara - 15 Rds 53#
Mike - 15 Rds 95#
Sean O. - 15 Rds
 

9.12.13 Philly

WOD: Philly

Skill: 1 Arm KB Thrusters 2x6 per arm / Plyo Lunges 3x20

3 Rounds for time.
10 Pull Ups
12 KB Swings (1.5p/1p)
20 Walking Lunges
12 1 Arm KB Thrusters (1.5p/1p)
5 KB Sit Ups

Tip of the Day: When swinging the KB, be sure to drive the knees outward as we sit.  Having the knees default forward can lead to tightness or injury in the knees.

 

Soccer Team Training...

Kenia - 11:50 10kg
Vanessa Ch. - 9:27 8kg
Corretta - 10:13 10kg
Orlando - 9:29 10kg
Chris B. - 9:21 12kg
Eric D. - 8:58 10kg
Adam D. - 9:36 20kg
Mitch - 11:13 20kg
Mark - 11:01 Rx
Tom D. - 11:00 Rx
Roheet - 11:45 14kg
Brenda - 7:17 10kg
Angie - 6:31 10kg
Nicole H. - 6:37 12kg
Jason G. - 5:57 16kg
Danny - 5:31 20kg
Heather - 6:18 15#
Tom S. - 6:59 16kg
Keri - 6:57 12kg
Angelina - 8:58 8kg
Rey - 10:49 8kg
Bernie - 8:37 Rx
Yvonne - 7:49 12kg
Thais - 10:38 8kg
Bob - 6:49 14kg
Spice - 7:26 18kg
Vanessa Ce. - 7:45 10kg
Cindy - 7:07 12kg
Ronak - 5:53 8kg
Joobin - 6:20 12kg
Eric B. - 9:30 12kg
Rebecca - 10:22 8kg
Marika - 9:13 10kg
Alex - 7:28 18kg
Jessica - 6:45 14kg
Mike - 8:59 16kg
Fernando M. - 8:58 20kg