| ryan l|
Todays HQ Wod: Jessica Rodriguez 17:13, Alex Cento 18:45.
FYI; New link on the left bar that goes directly to the CrossFit Reebok store. If you go through that link it helps the box earn some extra $$.
HQ WOD 120416 (Time)
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
*30 minute time cap...
|26:20|| Keedran Tue,May 8,2012|
| 26:21|| Sarah R Tue,May 8,2012|
| 26:23|| Krystal Tue,May 8,2012|
| 30|| Brian C Tue,May 8,2012|
|Jim D||started 7th round ||400m run, box push up, pistol using rope to assist|
|Larry||800, 5 rounds ||blue band on pistols|
|Matt D||25:16 ||green pistols and pike push ups|
|Scott H||30:00 ||lots o bands, walked last 800- left knee no bueno.|
|Deloss||Appox. 32:00 ||Box Push ups, 20# Pistols|
|Kelly||26:09 ||250m run, green band pistols, 2 rds. hspu's w/ blue and thin purple, 8 rds. box knee pushups, 400m run|
|Matt G||30:00 ||9 rnds + 8 HSPU, 34:28 to finish (8# pistols, treadmill)|
|Kara G||28:53 ||green band for HSPUs and pistols|
|Stacie||29:00 ||blue band HSPU and pistols|
|Keller||26:44 ||blue band and bar for pistols, wall walk then HSPU|
|Melissa V||26:58 ||400m, box push ups, green band pistols, 1200m|
|Rick||30:00 ||6 rds+5 hspu. 15# counterweight for pistols|
|Keith||30:00 ||8 rounds +7 hspu; did all rx except for right leg pistols (did rolling pistols). Ran the last 800 w/ rick|
|Missy||29:49 ||row, green band hspu, pole pistols|
|Steve B||30:00 ||8 rounds + 6 hspu. 5 rounds blue band hspu, rest green band; blue band pistols.|
|Sarah R||26:21 ||blue band hspu for 2 rounds then box push ups, green band pistols|
|Brian C||30 ||8 rnds RX|
|Keedran||26:20 ||400m, box PUs, pole assisted pistols, 400m|
|Sarah D||29:00 ||pike push ups...box pistols...400's|
|Liz N||30:00 ||Used them all (band pistols, pole pistols, pike, wall HSPU), but kept moving! Just made the cut off on the last 800m.|
|Joe D||30:00 ||Pole, 100 ugly hspu. Ran out of time to run|
|Pablo||Over 30:00 ||5 rounds. Bands, box, pole. :-(|
|Amanda P||26:58 ||400m, box push ups, green band pistols, 1200m|
|Reba||27:29 ||400m, band p/u, green band pistols, 400m|
|Lea||29:16 ||35 Kip hspu, 65 blue bnd; 20 rx pistol, 30 red bnd, 30 blue bnd, 20 bar (did rx reps to failure in each rnd)|
|Chad H||32:47 ||green band for pistols..knees very sore..strict HSPU :)|
|Kevin||29:29 ||63 rx hspu then pike press, bar for balance on pistols, 1000m row|
|Joe G||6 rounds even ||band on lateral pole for pistols|
|Krystal||26:23 ||Blue band on pistols|
| Alicia 5:17am|
Bummed I'm going to miss Helen timorrow. One of my favorite female wods. Checking out a crossfit gym here in Fitchburg, MA tonight. Wish me luck. @Liz, I come home on the 25May. Seems like FOREVER. Keep on rocking it everyone on the RMB challenge.
Liz N 8:07am
Alicia, geez, that's a long time away! I'm sure you miss your family like crazy. Let us know about your box visit. Tonight's WOD will be a doozy...
Today's wod looks horrible and awesome! Why do we love to punish ourselves so much? Are we all masochists?
Funny...I don't remember taking off my shirt...and what happened to my head?
Matt G 2:25pm
Deloss you should get those tumors removed--that's nasty.
C'mon, give Scott H. credit for those bulging muscles!
Btw, morning classes stretch your shoulders today!!!
How do I add my workout that I did here at a local box?
Hey Lea, if u see my shoulders somewhere on the floor grab them for me. Pretty sure they fell off in round 4.
Melissa V 7:28pm
Wow, lookin good Deloss! I thought that was Richard!
Sarah D 7:38pm
Ouch....I think I need an ice bath!
7 pm class kicked butt tonight!
Liz N 8:43pm
True that Keedran! ;-) Thanks Brian L for training us tonight. Thanks for the encouragement thru an otherwise miserable 30 minutes. Thursday will be a blast! Looking forward to a much needed rest day tomorrow.
ryan l 9:25pm
Nice job to everyone today! Jered, rx'd with great time.
@Alicia, send me the wod and where you did it and I will add it to the wod list. We miss you!
Halfway through the RMB challenge! Has anyone noticed any changes in their body composition or WOD performance? Send you logs to me by 7 PM tonight!
Here are your SW Regional's top 3! Chan, Burke, and Spealler will be going on to the big show in L.A.! Congrats to all the athletes and teams from this weekend.
For the back squat today, be sure to look at your old stats. Find your last 1 rep max and figure out 80% of that.
CFP SWOD 002 (Weight)
Back Squat 4x3 80% (1RM)
*moderat to Heavy
Chosen as WOD: Mon,Feb 4,2013
| 275, 95 Rx|| Keith Mon,Feb 4,2013|
| || Kevin Mon,Feb 4,2013|
|Sarah D||135, 35 Rx|
|Deloss||220, 65 Rx|
|Melissa V||60, 35 Rx||Could have gone heavier on the squats.|
|Kara G||95, 65 Rx|
|Matt G||195, 115 Rx|
|Kelly||125, 65 Rx||45-55-65-65 GMs|
|Sean||195, 115 Rx|
|Scott H||225, 115 Rx||225x 12; 45,65,95,115|
|Kim P||55, 50 Rx|
|Keller||185, 115 Rx|
|Matt V||240, 65 Rx||240, 65|
|Chad H||255,135 Rx|
|Pablo||185, 95 Rx|
|Keedran||85, 65 Rx|
|Brian C||205, 95 Rx||focusing on form over weight in the past few months is starting to pay off; new PR in squat|
|Joe D||235 / 95 Rx|
|Janelle||105 / 65 Rx|
|Liz N||205, 75 Rx|
|Joe Co||265, 45 Rx||245, 245, 255, 265 and 45 for good mornings hamstrings are weak!(305 1RM)|
|Katie||75/20 Rx||55, 65, 75, 75 and 4 sets at 20 lbs|
|Jim D||95 Back Squat Rx|
|Pat Ma||295,155 Rx|
|Eric||295, 95 Rx|
|Joe G||185,95 Rx|
|Suzanne||75, 45 Rx||27 weeks pregnant|
|Tyler||115, 45 Rx|
|Amanda P||75, 45 Rx|
| Liz N 8:47am|
Three very deserving guys going to the Games this year. So thrilled to see Spealler make it, but definitely felt for Matt Hathcock. Watching Regionals was so inspiring! It was great to see Kim/Travis, Joe/Janelle, Rick/Melissa, and Joe G!
The biggest change I've seen is less bloat from all the processed foods/carbs, feeling better during WODs and dropping a couple of pounds and feeling clothes loosen up. It's a great feeling!
Sorry I'm not going to be there today.:( I have to do a ton of paperwork to complete my loan... My offer was accepted on the house! :) See you guys tomorrow.
Yay Reba! That is great news!
Liz N 4:11pm
FYI everyone, a 7pm class opened up for tomorrow night (Lea is training). I am currently the only one signed up. If anyone is willing to take a later class, I'd appreciate it!
Miss you guys!!!!
Kim P 6:36pm
Body definitely feels better and my clothes are fitting a bit better! The scale though is not my friend! Cutting alcohol out for the remainder of the challenge to see if that helps...wish me luck!!!
Brian C 7:50pm
good news everyone: just read a report in the American Journal of Preventative Medicine that is predicting that 42% of Americans will be obese by 2030. that means we will be getting better looking every day!
LMAO @ Brian...
Liz N 8:21pm
Congrats Reba! Brian C, that is an even bigger incentive to keep Crossfit'ing and eating healthy! Alicia, when do you come back? Had a lot of fun lifting with the guys (Pablo and Joe G) tonight!
Melissa V 9:24pm
@Kim, I haven't seen a big difference on the scale either....a little discouraging! But I am going to hang in there and hope for reduced body fat percentage!