Results:
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| got the shrug going on |
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| pushups during warmup |
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| wonder woman (the red, white, blue) doing box jumps |
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| Ryan, Carey, and Brian doing burpees during the WOD |
103# full clean
Tuesday, May 14, 2013
Mon, 5/13
Warmup/Strength/WOD:
Results:
Results:
Monday, May 13, 2013
Sat, 5/11 -- Mile run
Warmup/Strength/WOD:
Results:
I coached, this time around but did join in for the 1 mile run. It's much easier when doing it fresh, and had my best time yet (I think)!
Results:
I coached, this time around but did join in for the 1 mile run. It's much easier when doing it fresh, and had my best time yet (I think)!
Fri, 5/10
Warmup/Strength/WOD:
Results:
Martina, Angelica, & I doing pullups
sumo deadlift high pulls
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| Coaching all the action going on |
Even the lil guy got in on some action, doing box jumps
and here he is again doing some wall balls this time (his catching is improving!!)
Thursday, May 9, 2013
Wednesday, May 8, 2013
Tuesday, May 7, 2013
Mon, 5/6 -- Filthy Fifty (50)
Warmup/WOD:
Results:
Results:
 |
| Liz & I swining the KBs |
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| And here we are again womping on some WBs |
Monday, May 6, 2013
PASSED the CrossFit Level 1 Trainer Test!!!
I was notified Saturday morning that I had aced the CF-L1 Trainer test! I'm good for 5 years!! How exciting.
Wednesday, May 1, 2013
Tues, 4/30
Warmup/Strength/WOD:
Results:
Results:
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| 'mad' squatting skills (literally, from the look of the face) |
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| The couple that does pullups together... |
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| everyone working! |
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| Teensy amount of weight, but I don't care. But major milestone for me & my shoulders. The girdle is so weak I really struggled with 43# tonight, but finished out all 30 reps!! |
in action
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| Tough work out Joey, or just hanging out (again literally) |
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| Tough workout, but who would know by that smile? She claims she thought she might puke, hence hanging her head out |
Mon, 4/30
Warmup/Strength/WOD:
WU:
shoulder mobility
jumping jacks
squats
lunges
pushups
Strength:
Snatch 1RM
WOD:
12 Minute AMRAP
7 Hang Power Snatches
14 Burpees
21 Situps
Results:
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| Dropping on a snatch |
burpees
45* angle
Now check out Ryan's stellar form!!
Sun, 4/28 -- Level 1 CrossFit Trainer Cert Course, day 2 & Test day!!
Warmup/WOD:
 |
| Class work, Chase & Sarah teaching |
Sat, 4/27 -- Level 1 CrossFit Trainer Cert class
Warmup/WOD:
Ok, well looking at my last RX Fran time, I've improved by approx 1.5min! That's kind of a big deal, even if the last time I did this wod RX was over a year ago. Stupid thrusters; I still have to really pause during the sets. On the 2nd set though, I think I was working toward 18 when I realized my booboo. Oh well...
Ok, well looking at my last RX Fran time, I've improved by approx 1.5min! That's kind of a big deal, even if the last time I did this wod RX was over a year ago. Stupid thrusters; I still have to really pause during the sets. On the 2nd set though, I think I was working toward 18 when I realized my booboo. Oh well...
Enjoy some vids of the elites doing some work during their lunch hour!
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| Me with the elite CF folks: (L to R) Chris Spealler, Chase Ingraham, Sarah, John Main, Kristin, Gale |
Monday, April 29, 2013
Fri, 4/26 -- Kelly
Warmup/Strength/WOD:
Results:
Ok, so this is one of those wods that simply SUCKS. You look at it and think (like I did), that looks kinda fun! But then approx into the 2nd round you have major 2nd thoughts about liking it. By the 3rd round you're already dying and wondering how on earth you're going to make it the whole 5 rounds. Round 4 the real challenge of mental battle begins as your body screams for you to stop because your arms won't work on the wall balls and your legs feel so heavy they barely move. It's sad when the run is the resting point. Round 5's goal changes to simply doing 1-2 reps of the movements just so you can finish. Screw the time. I just have to finish!! And then you do. And you feel your performance was the worst ever. But then you look at your last Kelly time and realize, oh, that was about the same (like me except maybe a handful of seconds slower) or you see that you actually finished better than last time. There's somewhat of a little congratulatory "hooray I'm still alive" aspect to it. It didn't compensate for me though, because I haven't felt that level of suck in a wod in quite a while. Must mean we realize why it's a Girl WOD! It takes some elitish athletes 20+ minutes to do this, so finishing in about a half-hour isn't too shabby. Just gotta remember that....
Results:
Ok, so this is one of those wods that simply SUCKS. You look at it and think (like I did), that looks kinda fun! But then approx into the 2nd round you have major 2nd thoughts about liking it. By the 3rd round you're already dying and wondering how on earth you're going to make it the whole 5 rounds. Round 4 the real challenge of mental battle begins as your body screams for you to stop because your arms won't work on the wall balls and your legs feel so heavy they barely move. It's sad when the run is the resting point. Round 5's goal changes to simply doing 1-2 reps of the movements just so you can finish. Screw the time. I just have to finish!! And then you do. And you feel your performance was the worst ever. But then you look at your last Kelly time and realize, oh, that was about the same (like me except maybe a handful of seconds slower) or you see that you actually finished better than last time. There's somewhat of a little congratulatory "hooray I'm still alive" aspect to it. It didn't compensate for me though, because I haven't felt that level of suck in a wod in quite a while. Must mean we realize why it's a Girl WOD! It takes some elitish athletes 20+ minutes to do this, so finishing in about a half-hour isn't too shabby. Just gotta remember that....
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| Everyone is working a variety of box jumps or wall balls! |
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| The ladies doing box jumps |
Wednesday, April 24, 2013
Tues, 4/23
Warmup/Strength/WOD:
Results:
Results:
 |
| Liz, David, and Ryan doing their Toes2Bars |
 |
| Ryan, mid-T2B |
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| Liz, caught in action during slam balls |
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