Wed, 5/30

I. hurt. Ouch -- mommy!! *in whimper voice*

I hurt so bad I didn't want to go in to the gym, but I'd done that the day before and came out worse for the wear. Besides, coach talked me into it. Now I'm glad I did.

It was a miserable session doing mobility work. That stuff hurts like a MFer, but I'll be an uncle's monkey if it doesn't work it's magic! Besides, I was able to get David out there, who was in a similar boat as I. Combined, there were lots of grunts, groans, moans, almost curse words (maybe quite a few on David's part) and expressions of disgruntled pain, but the end result is that I woke up the next morning almost back to normal. I think David probably benefitted as well.

Ahhh....

Mon, 5/28 -- Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor".

Warmup/WOD:

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Results:

PRed Murph!!

Jenn, Carey, Jax BEFORE Murph

no doubt about chin getting over that bar!

one view of pushups

Jax doing pushup (David in the background)

David & Jenn doing pullups

2nd view of pushups

simply dragging 1 foot in front of the other at this point; legs were like lead weights!

that's a happy board! so many ppl showed up for the WOD!!



Fri, 5/25 -- Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Warmup/Strength/WOD:
3 Rounds

10 Pass Throughs

10 Pullups

10 Pushups

10 Lunges

10 Box Jumps

Strength: 

OHS 5-3-1+

WOD: 

"Randy"

75 Power Snatches 75#

Results:
6:02
33# Bar w/ wooden plates
Strength OHS:  43x3-53x3-63x2-73x2-78x1-83x2 --PR!!!

Ryan & I doing the snatches. I have Gumby-arms...

PR on the OHS, 2nd one, too!!

Wed, 5/23 -- Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Warmup/Strength/WOD:

Results:

Jenn & Carey cheezing

Jenn caught a cool pic of my arm muscles while I was lacing up my shoes! Yeah... I'm proud!

snatch

hang snatch

Tues, 5/22 -- Pheezy

In Memory of U.S. Marine Corps Lance Corporal Phillip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle, and Ryan Nordyke.

Warmup/WOD:

Today was actually photo-shoot-day. A professional photographer snapped pics of us in action doing various exercises. It ws kind of fun, but rather tiring. And afterwards, I made the mistake of thinking I"d do the wod thereafter. It kicked my booty big time.

Results:

the Danner Cruz gang:  David, Jax, Jenn, Pedro

ring dip down

ring dip up

Mon, 5/21 -- Rahoi

The latter half of May is dedicated to Memorial Day, for remembering those brave soldiers who fought and died for our freedoms. CrossFit honors the military by naming WODs after soldiers KIA, based on activities they liked to do when they were alive. CrossFit NBD will be doing hero wods for the rest of the month as our way of saying "thank you". It is each person's duty to give their 200% during these wods as a sign of utmost respect.

In Memory of SSA Gregory Rahoi who was killed on December 6th, 2006, in a live fire tactical training exercise at Fort A.P. Hill. He is survived by his parents, Natalie and Richard, sister Teri and fiancee Paula Paulk.

Warmup/Strength/WOD:

Results:

 

93# pwr clns

box jumps - 20"

63# thrusters -- UGH

bar-facing burpees -- these sucked gradeousO after all the other leg work!

cool pic of Ryan mid-jump

I liked this one just cuz of the flying ponytail!

Fri, 5/18 -- Griff

Warmup/Strength/WOD:

Warmup = 10 wall balls, 10 burpees, 30 pass thrus, 20 OHS, handstand holds (not against wall)













Results:
Ran this 7 seconds faster than in March.

73# snatch

and the video...

hand stand hold in action

and strictly in the photo

Wed, 5/16

Warmup/Strength/WOD:

Results:

Jax

                    

Pedro

ME!

Jen coaching & Martina workin' it!

Tues, 5/15

Warmup/Skill/WOD:

Results:

ring pushups

lateral burpees

Jenn doing burpees while Jax watches on and cheers

Ryan, mid push-press

me, on the last few push presses

Warmup/Strength/WOD:

Results:

14# ball & RX pullups

Liz & myself 'hanging out'

Ryan, Liz, & me slammin' some balls! (hehe, I make myself giggle)

Wed, 5/9

Warmup/Strength/WOD:

Results:

95# squat cleans

(clockwise from top-left corner)  Bee, Grimlock, Martina, Sideswipe all doing variations of handstand pushups

(clockwise from top-left corner) Bee, Grimlock, Sideswipe in the midst of squat cleans

 75# squat cleans

Mon, 5/7

Warmup/WOD:

Results:

Did 15 HSPU afterward. Ugh...

Was able to get Pammie in for her first real CF wod! This is her mid-pullup

Me mid-pullup