A tribe…of like minded people, connected by putting our stake in living healthy and advancing our personal physical performance…..

http://www.ted.com/talks/seth_godin_on_the_tribes_we_lead.html

5 Sets:

30 Unbroken Wall Balls 20#/12# 

20 Unbroken Chin ups or A.M.R.A.P. 

Rest 3:30 B/T sets

****numbers will be adjusted per ability level****

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Fran Repeats…seriously? Value of Interval  training…

http://www.youtube.com/watch?v=AKzz-nxL8-k&feature=player_embedded

A. Power Clean x 1/Push Press x 1 /Push Jerk x 1/Split Jerk x 1; 5 sets; rest as needed

B1. KBS heavy x 20 reps x 3; rest 90 sec

B2. HSPU – A.M.R.A.P.; x 3; rest 90 sec

C1. Good Mornings;  15 x 3; rest 1 min

C2. L-Sits/hangs A.M.S.A.P. x 3; rest 1 minute

 D) AMRAP DU’s for 30 seconds, 30 seconds rest x 10

Rowing Video

http://media.crossfit.com/cf-video/CrossFitJournal_AF_CFE_Rower_PRE.mov 

W.O.D.

For Time:

• Row 500 Meters
• 50 Wall Balls
• 50 Ring or regular push ups
• 50 KB swings
• 50 Abmat sit ups
• 50 Double Unders

Cindy 12:52

Larry 14:20

Kimi 13:30

Lisa P. 16:07

Jesse 19:30

Nick M. 16:37

Laura R. 15:09 Rx

Tony 16:21 Rx

Jen H. 14:36 Rx

Ryan 17:10

Steve L. 19:12

Bill T. 17:13 Rx

Tom 18:13 Mod

Jill 16:25 Mod

Colleen 17:35

Travis 12:43 Rx

Cyndi 16:33

Sharon 13:52

Heather 12:51 Rx

Javier 13:35

Katie 14:02

Aaron 16:52

Zac 20:53

Andi 13:38

Adam 18:43 Rx

Jason 14:29

Nicolle 13:00

Cindy B. 16:02

Stephanie 14:20

Tracy 17:57

Cassidy 13:59

Julie Saenger 13:44

Seth 15:00 Rx

Lynn

Nancy 15:52

Melissa 20:00

Lisha 15:09

Julie D. 15:36

pilar       17:35

Ann Marie   17:51

Jeff              18:50

Taylor         14:35 Rx

Erica            15:35  RX

Laurie           16:55

Greg               ?

Jennifer     ?

Josh               14:42

Galo              12:00

Courtney      18:41

 

 

 

 

 

 

 

 

Structure of The CrossFit Games

http://games.crossfit.com/workouts

W.O.D.

3 Rounds For time:

• 15 Pull Ups
• 15 Thrusters 75#/55#
• 15 Burpees
• Run 400 Meters

________________________________________________________________________________________________________________

Megan 17:40 Mod

Jeremy 18:10 rx

lindy 17:42

iJaesin 16:54 rx

Connie 17:31 55#

Cindy A. 18:41

Lisha 18:07 35#

Nick M. 17:20

Melissa

Elaine 10:00 Mod

Ryan 19:30

Allison 14:40 Mod

Larry 14:48 Rx

Laura M. 17:28 rx

Jen H. 17:58 rx

Jason 17:43 Row

Cherstin 17:22 mod

Michelle

Laura r. 14:56

Katie 15:04

Amy 17:20

Josh 18:24

Michael H. 14:28 Sub F. Squat and KB swings

Dimetry 16:33

Tony 16:24 Rx

Zac 17:25 RECOVERY!!!!!!!

Tracy 18:42-(made up her own WOD)

Tara 8:58 Mod

Stephanie

Tayler 17:25 Rx

Anna 17:00

Pilar 16:45

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C2) 10 Toes To Bar or 20 ABMAT situps; Rest 30 seconds; 4 Sets

For Time:

500 Meter Row @ puke/soil yourself pace

________________________________________________________________________________________________________________

Kimi 2:05

Sharon 2:01

Galo 1:29

Lisha 2:21

Nick 1:26 Winner winner Chicken Dinner

Adam 1:46

John 1:53

Tony 1:39

Laura R. 1:54

Jesse 1:53

Larry 2:05

Ack 2:00

Heather 2:01

Bill 1:33

Travis 1:31

Waz 1:40

Jen H. 1:52

Laura M. 1:55

Keith 1:38

Jill 2:01

Julie Sutherland

Jenn J. 2:08

Christina 3:38

Sam

Connie 2:23

Allison 2:13

Cynthia

Jason 1:48

Michael 1:48

Ryan 1:51

Jolene 2:06

Laurie 2:09

Andi 1:58

Dimetry 1:42

Julie Saenger 2:13

Katie G. 2;00

Zac 1:41

Cindy B. 1:57

Bill B.

Tracey 2:11

Julie D.2:13

DK .65 Air Dyne 1:17

Tara

Lynn 2:15

Jill 2:20

Pilar 2:12

Trish 2:11

Dana 2:19

Jolene 2:06

Kim 2:05

Laurie K. 2:09

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“Jackie”

1000 M row

50 Thrusters 35#/45#

30 pull ups

———————

Avra 11:18

Chad 9:13

Lindy 11:55

Michelle 5:13

Nicolle   9:50 RX

Anna      12:12

Bill         9:33

Mike     9:19 Rx

Scott     11:34 RX

Connie  12:01

Jenn J    11:50

Jill           14:29

Yaisa       12:35

travis       7:25 rx

Michael   9:43

Keyuy??    10:31

Reno          8:31 RX

Larry         10:41

Caitlin        9:42

Jen H        11:42 rx

Karen       13:50

Colleen    13:20

Gina P      11:30

Jenna       9:50

France     7:50 mod

Domonique   10:14

Ed 10:43

Trey 12:50 Rx

Jason 10:58

Andy

Amy 13:50

iJaesin 7:58

Galo 8:56 Rx

Jim 9:13

Nancy 12:01

Cassidy 13:45

Tara 9:30

Julie D. 11:44

Tayler 11;48 rx

 

 

 

 

 

After watching sledge hammer swings this AM…I have come to the conclusion that there are NO trees in Ecuador…..

Max Aerobic Power Session 

New Thoughts on icing and it’s benefits…

http://well.blogs.nytimes.com/2012/01/04/why-ice-may-be-bad-for-sore-muscles/?hp 

W.O.D.

:30 Work @ 90% …….:30 Work @ 50% x 8 Stations- Level 1

OR

:30 Work ……….:30 Rest x 8 Stations- Level 2

• Rower 
• Sledge Hammers swings 10#/ 8#
• Burpees
• Push Press 75#/55#
• DU’s SUB OR Air Dyne
• Wall Balls 20#/12#
• Box Jumps 24″/20″
• KB Swings 55#/35#

Rest 2 Minutes x 3 Rounds

____________________________________________________________________________________________________

 

 

 

 

Reebok on a mission -Thanks again Lance!

http://bostonglobe.com/business/2012/01/11/reebok-mission-get-its-employees-fit/p5lRtUS69SDAJj41C38PTK/story.html 

CHIPPER!

For time:

• 25 pullups
• 25 squat cleans (95/65)
• 25 pushups
• 50 overhead plate walking lunges (45/25)
• Row 800 OR 200 DU’s OR 50 Box Jumps OR  1 Mile Air Dyne
• 50 overhead plate walking lunges (45/25)
• 25 pushups
• 25 squat cleans (95/65)
• 25 pullups

 

 

 

The CrossFit Total:
You have three attempts (per movement) to establish your one rep max in the following lifts:

• Back Squat

• Strict Press

• Deadlift

There is no time component to this workout. Rest as needed between lifts.

The best single attempt for each lift are added together for The CrossFit Total.

*******If you haven’t been CrossFitting for more than 4 months, you are not doing the CrossFit Total. You will be “accumulating reps” and drilling down on these movements with moderate loads-don’t worry it will be a great strength day for you regardless******.

__________________________________________________________________________________________________

 

CrossFit Total used to test absolute strength. Good read to mentally prep for tomorrow….

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

The CrossFit Total with Dave Lipson, Jason Khalipa, and Dave Castro-

http://www.youtube.com/watch?v=Ne5FGRvP5Is

__________________________________________________________________________________________________

Cindy A. 195/ 105/ 255 = 555

Larry 205/ 115/ 285 = 605

Lance 185/ 115/ 245 = 585

Liz 125/ 75/ 225 = 455

Kimi 175/ 75/ 205=455

Andi 195/ 70/ 190=455

Adam 245/ 135/ 325= 705

Tony C. 215/ 105/ 275=595

Lisha 95/ 55/ 115=265

Connie 115/ 65/ 150=335

Aaron 185/115/245=545

Laura R. 145/ 70/175=390

Lisa P. 8:48 2 K Row

Waz 275/ 115/ 365= 755

Reno 305/ 145/365=815

Jeremy 235/ 125/275=635

Michael H. 180/105/215=500

Jeff-accumulating sets

Travis 315/155/415=885

Ryan-accumulalating sets

Katy 125/70/170=365

Tom 190/105/255=550

Amy 125/70/165=360

Karen 85/60/100=245

Jill 85/70/140=295

Melissa 85/70/120=275

Sam 85/60/100=245

Laura M. 195/ 95/ 250=540

Jen H. 165/ 90/230=485

Nicolle 8:50 2 K Row

Scott 245 PR/ 125 PR/ 265 PR= 635

Bill 235/ 155/ 365=755

Zac 155/100/235=490

Julie S. 95/55/125=275

Nancy 105/ 55/ 135=295

Lynn 115/75/155=225

Tara 165/70/200=435

Julie 55/60/115=230

Kim 145/70/175=390

Tracy 145/70/165=380

Cyndi 110/70/200=380

Andy-Accumulating Sets

Bill B. -Accumulating Sets

Jill – Accumulating Sets

Sara- Accumulating Sets

John K.Accumulating Sets

Josh Accumulating sets

Justin Modified WOD 7:46

Christina Modified WOD 7:46

Cassidy-Accumulating Sets

iJaesin 345/175/485/1005-Winner Winner…Chicken Dinner

Jim R. 225/115/275=615

Paula 125/65/150=340

Erica 145/70/185=400

Trish 165/70/185=420

Dimetry 165/130/285=580

Trey 365/165/405=935

Steve 225/125/265=615

Gregg K. 225/135/300=630

DK 255/155/335=745

Dana Accumualting sets

Laurie K. 135/70/150=355

Ann Marie 115/75/155=345

Jeff Accumulating Sets

Jason Accumulating Sets

Wendy Accumulating Sets

Melissa 95/60/155=310

Laura S. Accumulating Sets

 

 

 

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