WOD

CrossFit WOD

"Angie"
100 pullups
100 pushups
100 situps
100 squats

Olympic Lifting WOD

Rest day
**Try to stop in and get some SMR therapy done today**
For more information on the SMR technique http://www.networkfitness.com

"Don't compromise yourself. You are all you've got. "

- Janis Joplin

Mike developing his L sit.  A great progression for an L-sit is extending one leg at a time for 30 seconds for 3 rounds to increase strength in your hip flexors.  The L sit is a great core developer that will get us ready for "Trevor Challenge" happening at our box May 25th please come out and

Results:

CF WOD
TJ                             38:41 (blue 70 reps)
MC                           21:33 (blue)
Rox                          28:29 (green)
Mindy                      30:05 (black/knee push ups)
Delia                       19:28 (50 reps of sit ups/ black/ knee push ups)
Luz                          20:50 (50 reps/ black/ knee push ups)
Delia                       19:28 (50 reps/ black/ knee push ups)

For time:

600 meter run
21 pullups
400 meter run
15 pullups
200 meter run
9 pullups

So everyone wants to know what the deal is with the pullups this week.  You all know my philsophy that CrossFit is supposed to enhance and prepare you for your life.  Most of the time, we do different stuff in our day-to-day lives.  But sometimes life throws the same challenges at us, day after day after day.

Our firefighters don't get to say, "Sorry, I pulled hose at yesterday's fire, I can't do it today." 

Our nurses don't get to say, "Sorry, I flipped that 350 lb patient yesterday, you need to find someone else to do it today."

Our police officers don't get to say, "Sorry, I had that foot chase yesterday, I guess I will just let this guy get away today."

Our landscapers don't get to say, "Sorry, I threw rock yesterday, you need to find something else for me to do today."
-Skip Miller, Front Range CrossFit Denver, CO

"No one succeeds without effort ... Those who succeed owe their success to their perseverance."

- Ramana Maharshi

It was ladies night out at Tuesday nights 6:30pm class!!!  All of you did so well I am very proud.

Results:

CF WOD:
Sean                 12:45 rx
Domenick        10:53 (blue)
MC                      7:29 (blue)
Zionna               8:23 (blue)
Jon                     11:40 (blue/green)
Rox                     10:43 (green)
Machine             10:51 (green)
Alana                  12:19 (black)
Eddie                  11:44 (black)
Luz                       6:30 (400m/ black)
Delia                    6:30 (400m/black)

Olympic Lifting/ Strength WOD:
Brian
Vince

The only one who can beat me is me.

- Michael Johnson

This past weekend we hosted our first USA Weightlifting Meet.  We had 18 lifters step on the platform and everyone did great.  Big congrats out to Brian Thomason who competed in his first meet and performed very well.  Our next meet will be on May 17th.  Hope to see everyone there again.

Results:

CF WOD
Lamarr               20rnds+5 pull ups and 10 push ups rx
Janece               15rnds +5 pull ups (blue)
Machine              10rnds + 5 pull ups (blue)
Rox                      12rnds   (green)
Amber                  10rnds (green/knee)
Alyssa                   9rnds (green/knee)
Alana                    6rnds (blk/ 50% knee)
Eddie                  10rnds (blk/ 50%knee)
Domenick             7rnds (15 min/blue)
Delia                      6rnds (10min/blk/knee)
Jackie                    5rnds (10min/green/knee)
Seema                  5rnds (10min/situps/knee)

O Lift/Strength WOD
Vince
Brian
Zionna
Lamarr

"Courage is what it takes to stand up and speak, Courage is also what it takes to sit down and listen. "

- Sir Winston Churchill

Zeyra and Rox doing a 100m farmers walk carry.  Nice work ladies!!!


Results:

CF WOD
Lamarr 5:40 rx
Eric B 6:45 65#
Eddie 4:10 15#
MC 4:00 75#
Rox 5:56 45#
Mindy 5:36 45#
Z 5:30 rx
Elmore 2:30 85#

"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my *** six hours a day. What are you on?"

- Lance Armstrong

Let's finish up this week by congratulating Rox on being athlete of the week.  Nice work....we are very proud of you.

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, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

"You can have excuses or results, not both. "

- Unknown

Please join us for our 1st  USAW Sanctioned Olympic Lifting Meet Sunday at 10am.  We have two athletes from Team Next Level Performance competing please come and support!

"Approach the game with no preset agendas and you'll probably come away surprised at your overall efforts. "

- Coach Phil Jackson (GO LAKERS!)

Mindy working on kb windmills.  These are great for shoulder stability. 

Results:

CF WOD
Megan             15:00  (2.5 rounds/ PVC)
Shabi               14:26 (15#)
MC                   18:06 (65#)
Eddie               14:21 (25 OHS at 25 reps)
Machine          12:53 (PVC)
Rox                   15:2  (25#)
Lamarr             dnf
Junior               15:04 (15#)

Misc WOD
3 rounds for time of:
200 m run
10 deadlifts 35#
10 shoulder press 35#

Jeff      7:28

10-5-5-3-3-3-1-1

Olympic Lifting WOD

TBA

"Ain't nothing wrong with goin' down it's stayin' down that's wrong."

- Muhammad Ali

Skill of the week kb swings!!!  5:30 class working on form. Nice work everybody!

Results:

CrossFit WOD
Elmore                  285#
The Machine        145#
Delia                        35#
Janece                   183#
Alana                      103#
Rox                          133#
Shabi                      255#
Mike                        265#
Angel                        95# x3

Olympic Lifting/ Strength WOD
Vince

Misc WOD
3 rounds for time of:
20 box jumps
400m run
20 good mornings
Eddie  20:10

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

Olympic Lifting WOD
Snatch 80% 1x 5 sets
Snatch pull 110% 3 x 3
floor wipers 3 x 12 ( go heavy)
weighted good mornings 3 x 12

"There is no such thing as something for nothing. "

- Napoleon Hill

Valerie Mackenzie killing this WOD placed 1st in this event and 2nd overall at the So Cal qualifiers this weekend.  In honor of all the athletes that put out max effort this weekend today's WOD is the first event from the So Cal qualifiers.  Stay strong and fight on!!!!

Results:

CrossFit WOD
Lamarr              19:09rx (c2b)
Zionna               17:04 (blue band c2b/83#)
TJ                        22:30 (75#)
Janece              18:17 (blue band c2b/75#)
Rox                    15:34 (green band/ 35#)
The Machine     9:57(3 rnds/green/35#)
JR                       9:44 (4 rnds/green/35#)
Amber                10:02 (modified)
Jackie                 9:34 (modified)
Delia                  12:28 (modified)
Eddie                 (modified NFT)

Olympic Lifting/ Strength WOD:
Zionna
Brian
Sean
Jeff  A

Vince