WOD (Workout of the Day)

August 26, 2008 WOD “Pushers”

WOD 08/26

WOD:  "Pushers"
15 – 12 – 9 Reps for Time:

SDHP
Ring Dips
Push Press
Pull-Ups (Wtd)
Push Jerks
Push-Ups (Wtd)

Todd (95#  / 20# Vest) = 23:43
Scott (95# / 15# DB) = 15 & 12 Reps
Juan (85# / 10# DB / Jumping Ring Dips) = 26:09
Greg (95# / 10# DB) = 26:37

Milestone:  Juan had 12 and 9 consecutive kipping Pull-ups.  It’s amazing what  one event,
Roshambo, can do to your work capacity and skills.

WOD with moving/swaying pull-up bars.  This was very challenging and analogues to a moving hoop
while attempting a lay-up or slam dunk.

Beth (55# / 10# DB) = 13:18
Brandon (65# / 20# Vest) = 14:07
Mogi (65# / 10# DB/ half  Jump Ring Dips) = 23:18
Heidi (12# DBs / Jumping Ring Dips, Pulls and Push Ups) = 16:50
Barbara (10# DBs / Jumpring Ring Dips and Body Rows) = 17:01
Andrea (35# bb / Jumping ring Dips and Pull-ups) = 16:34

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Our 7pm class ran a 400 meters as their warm down.

Welcome Mario, Will and Dan (action photo coming).  Their end of session WOD after their first
Fundamentals session today was 3 Rounds of Tabata Squats.  The results are:

Mario  = 41
Dan = 31
Will = 28

August 25, 2008 WOD “Saco De Arena”

WOD 08/25

WOD: "Saco De Arena"
(inspired by CF Houston)

For time:
800 m Run Sandbag Carry
21 Sandbag Front Squat
15 Sandbag TGU
800 m Run Sandbag Carry
15 Sandbag Front Squat
9 Sandbag TGU
800 m Run Sandbag Carry
9 Sandbag Front Squat
5 Sandbag TGU

AM Only Warm Down: 
KB swings 10, 9, 8,………1
Push -Ups, 1, 2, 3,……..10

  Cfs0825wodamresults Cfs0825wod530amjb
Cfs0825wodpmresults
JB "Beastie Boy 1" made sure that the early morning class got their reps and time right.

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Cfs0825wod530amgregsbsquatscropped Cfs0825wod6pmjolecellesbsquatscropp  Cfs0825wod6pmpipermbsquatscropped 
      Loc "Ninja"          Greg "Beastie Boy 3"     Jolecelle "Tuffy"                Piper

Those are some good lookin’ sandbag front squats guys!

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        Todd "Todsky"                  Jim "Beastie Boy 2"            

Just a little more rigid on that arm.  Awesome keeping your eyes up Todsky! 
Jim, nice chin/chest to ground push-ups!

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Anthony "Sheriff"             Juan "Beastie Boy 4"             Brandon "007"             Brian                    Mike "Mr. Corvette"

Sheriff, Juan, Double 07, Brian and Mike:  Let’s work more on looking up on those TGUs.

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      April "Army Girl"              Fabian

April and Fabian using other objects as modifications!  Atta way!!

Great job everybody!

August 23, 2008 SATURDAY WOD “SOGGY SOCKS”

WOD 08/24

SATURDAY WOD: "SOGGY SOCKS"
Trainer: Roberto Garza
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 Running around soggy and wet grass isn’t quite fun but these CrossFitters sure made it fun!

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Welcome back Kathy!  We’ll see more of you in September, yey!
Those are all great times!  Glad to hear everyone was working hard!

Thank you Roberto!

August 22, 2008 WOD “TABATA THIS”

WOD 08/22

SATURDAY ANNOUNCEMENT:
Weekend Warriors, please call our trainer Roberto Garza at 832-867-8580 for any unanticipated changes.
The following are expected at the Saturday WOD lead by Roberto, Shawn? and Dustin’?:

Beth S., Kathy G., Andrea M., Jolecelle R., Piper L., Brian L., Andrew E., Bonnie B., Ashley S.
Nora B., Barbara L., Fabian C., Mogi P., April K., Traci B. and Brandon L.

Please post to comments if you are missing on the list.  Also, reply if you are going to make it for sure.
                                                

                                                        WOD: "TABATA THIS"
                                                                  8 Rounds of
                                                         20 seconds AMRepsAP
                                                            10 seconds Rest

                                                                Ring Dips
                                                                 Pull-Ups
                                                                Push-Ups
                                                                 Sit-Ups

                                                 Then For Time:  400 meter Run

                                 Cfs0822wodrozcropped

            Welcome Roz!  We’re glad that you joined us.  A newbie on the rise!  Not bad for your first WOD!
                                 Great knee push-ups! Your arms have the proper angle!
                   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ring Dips

 

 

Pull-Ups

 

 

Push-Ups

 

 

Sit-Ups

 

 

Score

 

 

400m Run

 

 

Loc

 

 

83jumping

 

 

37band

 

 

44someknees

 

 

56

 

 

220

 

 

1:42

 

 

Scott

 

 

95jumping

 

 

32kips

 

 

64

 

 

68

 

 

259

 

 

1:36

 

 

JP

 

 

79jumping

 

 

44band

 

 

40someknees

 

 

78

 

 

241

 

 

1:26

 

 

Brandon

 

 

46(27=jumps)

 

 

56kips

 

 

69

 

 

94

 

 

265

 

 

1:40

 

 

Mike

 

 

81jumping

 

 

36

 

 

49

 

 

69

 

 

235

 

 

1:55

 

 

Anthony

 

 

65jumping

 

 

46band

 

 

43knees

 

 

62

 

 

216

 

 

2:07

 

 

Roz

 

 

64jumping

 

 

40band

 

 

48knees

 

 

79

 

 

231

 

 

2:08

 

    BEST OF LUCK TO TODD AND THE BEASTIE BOYS (and myself, yikes!)  WE’RE GOING TO    
    REPRESENT OUR BOX!  ACTUALLY H-TOWN!  WE’RE HITTING THE ROAD THIS AFTERNOON.
    DALLAS ROSHAMBO, HERE WE COME!   AH, THE SPORT OF FITNESS!  LET THE GAMES BEGIN!

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August 21, 2008 WOD “JEREMY”

WOD 08/21
Misty_volleyball_lunges

USA Olympian, Misty May, showing off her volleyball moves!

WARM UP: 2 rounds

2 Suicide Runs
12 Push-Ups
2 Suicide Runs
24 KB Swings
2 Suicide Runs
12 Sit-Ups
2 Suicide Runs

(photo courtesy of Yahoo! Sports)

 

 

                             WOD:  "JEREMY"

                             For time:  21-15-9

                             OHS (95 # Men / 65# W)

                             Burpees

 Warm Down:  GTG on Pull-Ups 10-7-5 (many thanks to the Beastie Boys for this recon idea)

PM CLASSES ARE CANCELLED ONCE AGAIN!  THUNDER & LIGHTNING ARE NOT PART OF THE
WOD.  THANK YOU EVERYBODY FOR YOUR PATIENCE AND UNDERSTANDING!  THE SWEATBOX
WILL BE READY FOR TIMES LIKE THESE NEXT WEEK FOR THE AFTERNOON AND EVENING
CLASSES.  SO, THERE WILL BE NO MORE CANCELLATIONS FOR THE PM CLASSES.

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April is working on that full range motion on the OHS along with rigid arms pulling that bar apart.  This is her
first weighted OHS.  Great shrug on the shoulders, April ! Todd and JP are working hard on the OHS form!
Keep working hard on getting those knees to track over your toes! Scott did lunges for a modified version and
on the grease-to-groove pull-ups he was demonstrating full kips! Todd also did CTB  (chest-to-bar on his last 5
reps) just a day after showing full kipping pull-ups.  Great improvements guys!

August 19, 2008 WOD “Odds and Evens C&J”

WOD 08/19

         

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WOD: "ODDS & EVENS C&J"

          For Time:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1

          DB Clean & Split Jerk
          Box Jumps
          DB Plank Davis Taps
          Even = 200m Run
          Odd = 100 Jump Ropes

Skill/Movement of the Day:  DB Clean & Split Jerk

So, why SPLIT JERK ?  Well, it addresses varied modes and requires our folks to put an
emphasis on coordination and balance during the workout.  Neuromuscular connection will be
highly employed when our feet have the tendency to split at the clean movement in anticipation
of the jerk rather than wait for the timing of the full clean & split jerk movements or until the
dumbbells are push pressed up.  So, rather than just dragging through the WOD deliriously,
we also demand for them to maintain a high awareness of the mix (i.e., the exercises assigned
to odd and even reps).  That is also a big part of CrossFit.

Cfs0819wodamresultsCfs0819wodamjimdbcjCfs0819wodamscottdbcj2Cfs0819wodamjuandbcj

Juan is MR. CLEAN today!  You finally nailed that movement down today!  Nice!!!!!!!
Jim is MR. SPEEDY JUMP ROPE KID!  Those Hams were screaming today! Yeah!!!

Due to the intermittent rain and unsafe ground conditions, the afternoon and evening classes
were canceled. Otherwise, it would have been a Slip n’ Slide kind of WOD.  Heidi, Barbara and
Andrea opted to join Shawn’s class at the Safety America, Missouri location, later at 8pm.
Beth and Brandon, please post your loads on the 1 Rep Max DL.

August 19, 2008 WOD “Odds and Evens C&J”

WOD 08/19

         

Cfs0819wodamgregdbcjcropped_2                              Cfs0819wodamjpdbcjcropped

         

WOD: "ODDS & EVENS C&J"

          For Time:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1

          DB Clean & Split Jerk
          Box Jumps
          DB Plank Davis Taps
          Even = 200m Run
          Odd = 100 Jump Ropes

Skill/Movement of the Day:  DB Clean & Split Jerk

So, why SPLIT JERK ?  Well, it addresses varied modes and requires our folks to put an
emphasis on coordination and balance during the workout.  Neuromuscular connection will be
highly employed when our feet have the tendency to split at the clean movement in anticipation
of the jerk rather than wait for the timing of the full clean & split jerk movements or until the
dumbbells are push pressed up.  So, rather than just dragging through the WOD deliriously,
we also demand for them to maintain a high awareness of the mix (i.e., the exercises assigned
to odd and even reps).  That is also a big part of CrossFit.

Cfs0819wodamresultsCfs0819wodamjimdbcjCfs0819wodamscottdbcj2Cfs0819wodamjuandbcj

Juan is MR. CLEAN today!  You finally nailed that movement down today!  Nice!!!!!!!
Jim is MR. SPEEDY JUMP ROPE KID!  Those Hams were screaming today! Yeah!!!

Due to the intermittent rain and unsafe ground conditions, the afternoon and evening classes
were canceled. Otherwise, it would have been a Slip n’ Slide kind of WOD.  Heidi, Barbara and
Andrea opted to join Shawn’s class at the Safety America, Missouri location, later at 8pm.
Beth and Brandon, please post your loads on the 1 Rep Max DL.

August 18, 2008 WOD “75-50-50-30-30 GRINDER”

WOD 08/18

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                             This WOD was preceded by 2 Rounds of CFWU and an 800 meter run. 

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The Barbell Summo Dead Lift High Pull is one of CrossFit’s basic movements.  Using the force of production
from the hips to pull the bar with arms as long rigid levers and then transfer the force to the upper body and
extremities.  This was a grinder workout even at light loads.  Great job keeping your form intact everyone!

AUGUST 16, 2008 WODs “CORNELIUS” and “LINDA”

WOD 08/16

WEEKEND WARRIOR WOD "CORNELIUS"

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4 3, 2, 1  Reps For time

1 Rep = Pull-Up down to fully extended arms and KTE, then Broad Jump Burpee

Dustin = 26:52
Scott = 27:11
Mogi (Jumping PUs last few rounds) = 38:57
Jolecelle (Jumping/Band Assisted PUs) = 31:19
Roberto = 37:22
JP (Jumping PUs) = 36:51
Ashley (KTE 1 thru 8) = 28:38
Bonnie (Doubled the Reps thru 5, no KTE, Jumping PUs) = 27:21

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The Weekend Warriors would like to welcome Bonnie to our box.  She will be joining
the weekday crew.

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(This is Dustin’s brainchild and the idea of naming the WOD came from Jim)


THE OTHER WOD: LINDA

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Today, the loads on the Cleans dictated the loads on the Bench Press.
Great job on digging through this gruelling WOD Jim!
Colossal efforts on the 1.5 BW DLs, JB! Linda’s your newest and biggest "B"!  Recover well !

 

August 15, 2008 WOD “FIFTEEN INCH NAILS”

WOD 08/15

                                                      WOD "FIFTEEN INCH NAILS"
                                     Cfs0815wodCfs0815results

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  "Double Unders, Ring Push-Ups, 45# Plate Choppers, Bumper Plate Overhead Squats, Rock Climb"
How much more random can one get?  Sure, another CF affiliate somewhere can top that.  But that’s CROSSFIT, baby!
We punish the specialists, you gotta be well-rounded and be always ready from 0 to 60seconds at any moment in time and situation.
However, if you specialize in something we don’t encourage you to stop doing it.  Just add variety in your repertoire. Let CrossFit show you how!