CrossFit Parker

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
Jered	26:59 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...

Rick 8:30am
Today's wod looks horrible and awesome! Why do we love to punish ourselves so much? Are we all masochists?

Deloss 12:16pm
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.

Kyla 4:47pm
C'mon, give Scott H. credit for those bulging muscles!

Btw, morning classes stretch your shoulders today!!!

Alicia 5:05pm
How do I add my workout that I did here at a local box?

Rick 6:46pm
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!

Keedran 8:36pm
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!

Monday, May 07, 2012

Lea

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!

ryan l

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.

Strength:CFP SWOD 002

Other Posted Workouts

CFP SWOD 002

(Weight)

Back Squat 4x3 80% (1RM)
3-3-3-3

Good Mornings*
8-8-8-8

*moderat to Heavy
Chosen as WOD: Mon,Feb 4,2013

165, 75 Rx

Keedran

Mon,Feb 4,2013

145, 45 Rx

Sarah D

Mon,Feb 4,2013

120,55 Rx

Janelle Mon,Feb 4,2013

295,155 Rx

Pat Ma

Mon,May 7,2012

275,135 Rx

Adam 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
Larry	165,65 Rx
Stacie	95,65 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
Rick	245,95 Rx
Kim P	55, 50 Rx
Keller	185, 115 Rx
Keith	255,135 Rx
Matt V	240, 65 Rx	240, 65
Chad H	255,135 Rx
Pablo	185, 95 Rx
Jered	225,115 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
Missy	95,65 Rx
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!

Reba 3:21pm
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.

Krystal 3:33pm
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!

Keedran 5:00pm
Congrats Reba!

Alicia 5:10pm
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!

Reba 7:52pm
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!

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