Switched it up!

7 rounds for time:
10 medicine ball cleans
10 Burpees

Post time to comments.

Rest day.

Lunges and Swings! Yuck!!!

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

See comments for scaling.

Sunday 12-28-08 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

See comments for scaling.

Saturday 12-27-08 Park WOD!

4 rounds for time of:

Run 400m

21 knees to elbows

21 push-ups

21 lunges

Post time to comments.

See comments for scaling.

12-24-08 Mixin' it up!

For time:

Run 400m

25 lunges

25 Pull-ups

50 Box jumps

Run 400m

25 K2E's

25 Dips

50 Sit-ups

Run 400m

Post time to comments.

Double tough running!!!

For time:
Run 5k - In the river bottom.

Sand sand sand baby!!!

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post completed rounds to comments.

See comments for scaling.

Sunday - Rest Day.

Saturday 12-20-08 Park WOD!!!

4 rounds for time:
Run 400m
50 squats

Post time to comments.

See comments for scaling.

Thanks to Momma and Mayra for coming out and braving the cold!!!

"Filthy Fifty" - I'm scared...

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

See comments for scaling.

Active Rest day.

Do your own version of "Active Rest" today. Manda's version is hitting the gym before 5am!!!

Wednesday 12-17-08 Muscle-up prep and training

Original WOD is 30 muscle-ups for time. We did pull-ups and dips for our WOD. Lisa and Mayra came by for a CrossFit session!

See comments for WODs and results.

2 WODs today!!!

WOD #1:

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD #2

3 rounds for time:
20 Kettlebell Swings
40 Push Press
60 Squats

Post time to comments.

See comments for scaling.

Inpsirational CrossFit quote!!!

"...I've come to realize that exercise has the potential to be more than just something we squeeze into our schedule a few times a week. If we invest the energy and time, it has the power to make many other facets of our lives incrementally better as well. At some point, we've all experienced it with working out: the harder we work and more consistent we are, the more we want to clean up other areas of our life too. For many of us, whether we are competitive by nature or avoid it like the plague, training with others who are working towards similar goals builds that fire within us...AND makes the whole trip a lot more fun.....let people leave all of their 'baggage' at the door and empower them to surprise themselves with what they are actually physically capable of. " - Heather Keenan-Gallagher, CFNE.

Deadlifts and Burpees. YAAY Burpees!!!

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

See comments for scaling.

Sunday 12-14-08 Rest day.

Impromptu rest day due to cocktail flu...

Saturday 12-13-08 Park WOD!!!

4 rounds for time of:

Run 400m

21 knees to elbows

21 push-ups

21 lunges

Post time to comments.

See comments for scaling.

Rest day.

"Jumpy Elizabeth" - compliments of CrossFit Regina.

For time:

30 Box Jumps beginning of each round

21-15-9

Clean 135lbs.

Ring Dips

Post time and loads to comments.

See comments for scaling.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

See comments for scaling.

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

Deadlifts!!!

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Rest day.

5 days on in a row. Too bad I have to work the "Bored Meeting tonight"

Sunday 12-7-08 Park WOD - "Stations"

Perform 10min. at each station:

Station 1:
5 pull-ups
10 burpees
3 hill sprints

Station 2:
5 dips
10 bench-jumps
15 sit-ups

See comments for scaling.

Saturday 12-8-08 - Mr. Toads Wild Run!!!

5k run out in the foothills! The first two-thirds are uphill, the last third is an ankle/knee pounding, swerving, swooping descent!!!

Steve - 26.42!!! Last year was: 33.34

Manda - 27.48!!! Last year was: 33.53

We did good!!! :)

Tabata Panda Style

Complete 8 rounds of 20 seconds of work followed by 10 seconds of rest where the first exercise is Squats, the second is Push Press, the third is Jump Boxes, and the fourth is Abmat sit-ups.

Post results to comments.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

See comments for scaling.

T-dub starts CrossFit this week!!!

Monday 12-1-08
3 rounds for time:
Row 2min.
10 KB swings
10 wall push-ups
5 squats

Wednesday 12-3-08
3 rounds for time:
Run 200m
15 SDHP's w/ pvc
15 Thrusters w/pvc

Post time to comments.

"This one looks painful." - Joel the Mole, Brand X

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

See comments for scaling.