SaturdayHip below the patella Fran... David and Jerry keep your backs tight and chest
up when deep in your squat. I am ignoring the fact that this is a probably a picture of your 137th squat, but still
it is a lazy squat, and should be better. Stay focused, keep good form and keep working hard. WOD Run 400m 50 Squats 4
Rounds Sonya - 16:34
Scott - 14:03
Jerry
- 15:34
David - 13:41
Bobby
- 13:36
Jenifer - 22:00 (Excellent 1st day) Fran - 17:36 Young
Fire Breathers Run 400m 25
Squats Zachary - Gave
up before finishing his last set of squats. You are getting lazy big guy. Wambui
- 16:22 (200m last run)
Mackenzie - 16:22 (200m last run)
FridayStan, if you make this kind of face when you smell yourself, its time for
a shower my friend... Nice work today. "30 is new 50" 30 Pushups (PU)
1 Knee to Elbow (K2E) 25 PU 5 K2E 20 PU 10 K2E 15 PU 15 K2E 10 PU 20 K2E 15 PU 25 K2E 1 PU 30 K2E For Time
Thursday LateWOD 'NANCY' 15 OH Squats Run 400m 5 Rounds Minahil
- 16:52(95#) David - 19:43(65#) Stan
- 17:22(65#) Russel - 17:45(45#) Carlos
- 20:57(45#) Ade - 21:14(55#) Jeremy
- 16:00(45#) Kelli - 18:00(35#, 3 rounds) WOD 20
OH Squats (med ball)
30 Butterfly Situps Run 400m 4 Rounds Veronica - 21:45 Alissa - 22:05 Cheryl - 21:54 Randi - 23:42 Steph - 21:31 Shantel - 24:14 Kate - 23:19
Thursday Early
5 sep 08 @ 9:33 am cdt
WednesdayThe debate/discussion about fitness programs can get pretty heated to say the least, especially
with the years of brainwashing from the health and fitness magazines and Globo-Gyms. The quick definition of CrossFit
is functional movements performed at a relatively high intensity and this is where all fitness training is headed to and should
be at. When debating this subject the response that I give (especially for those not wanting to give up on their routine,
but still oddly find themselves talking to me, because its not working) is to go out and try these other programs, boot camps,
weights classes, P90X, etc... and get into the best shape you can and then come try CrossFit. But truly the answer is
to just suck it up and start performing the WOD's, come to class and get over the fact that you are not in the shape you
thought you were, should be in or could be in and start working hard to make a change. "Our program delivers a
fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival,
many sports, and life reward this kind of fitness and, on average punish the specialist." -G. Glassman 
Fight Gone Bad
Push Press
Row
Wall Ball
Sumo Deadlift High Pull
Box Jumps
5 Stations, 1 min max effort at each, clock does not stop, after all 5 stations rest 1 min, repeat for
a total of 3 rounds.
Three Important
Questions
Range of Motion/Form? Could you of used more weight? Could of you worked harder?
Kelli – 219
Whitney
– 311
Russel – 204
Carlos – 230
Ade – 193
Mike - 201
Calaway – 228
Nick- 305
Minahil
– 374 as Rx'd
David K - 298 as Rx'd
Brian – 239 as Rx'd
David - 257 as Rx'd
Teri G – 286
Chad – 190 as Rx'd
Melissa - 226
Jennifer – 336
Katie - 295
Susannah – 336
Jill - 222
Veronica –
303
Leslie - 242
Susie – 335
Beth - 340
Kelly –
364
Leigh Ann - 339
Danny – 303 and 349
Tony - 223
Todd
– 293
Brent - 259
Lizzie – 285
Teri - 323
Cheryl
– 321
Eric - 245
Laura G – 349
Laura Y - 347
Mitch
– 315
Omar - 271
Howard – 238.5 as Rx'd
Paul -
180 as Rx'd
Karen – 357
Steph - 290
Suzy
– 287
Melanie - 313
Brett – 221
Jeff - 217
Sonya
– 315
Fran - 264
Debbie – 301
Pam - 358
Michael
- 381
Alissa – 279
Cammy - 279
Cynthia – 314
Theresa
- 279
Shari – 281
Lori - 261
Cheryl H – 311
Gina
- 286
TuesdaySuperwomen! Filthy Fifty 50 Box Jumps 50 Jumping Pullups 50 KB Swings 50 Walking Lunges 50 Knees To Elbows 50 Push Press 50 Back Extensions (Supermans) 50 Wall Ball 50 Burpees 50 Double Unders Shari - 26:36 Sara
- 31:15 Alissa - 28:10 Kathy
- 30:20 Norman - 25:43 David
- 31:12 Minahil - 21:15 Bobby
- 33:59 Jeremy - 30:02 Russel
- 32:46 Mason - DNF Seth - 29:02 Callaway - 31:54 Stan - 31:00 Ade - 35:29 Whitney - 32:59 Cammy - 33:12
MondayPlay Date at Memorial Park Warmup 50 Pushups 50 Situps Run 100m 20
Pullups 20 Squats Run 100m 2 Rounds WOD Run Memorial Loop
SundayAffiliate Gathering at Surfside Beach. WOD
(2 Person Teams) Run out of water to shore(about mid thigh)
10 Pushups 10 Situps 10 Burpees Run to barbell 3x Clean and throw out (m=135#, w=95#)
3x Clean throw back (m=135#m,
w=95#)
Run back to tag partner in water 5 Rounds Each Person Minahil and David - 22:08 (Fastest time that I know of so far) Carlos
and John - 25:47 (Carlos carried us) Check
out the Past Events page for pictures of this event
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