"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.
"
- Christopher Reeve
Congrats to Jackie he just graduated LASD Tactical Swat School!
Question of the day: Who would like to join us for a drink with Jackie to celebrate his accomplishments?
Results:
CF WOD squat clean push jerk
George 135# 195#
Lenka 93# 103#
Ed 105# 95#
Ash 85# 95#
Ry 135# 165#
Mihai 60# 55#
Jackie 135# 145#
Doc 123# 173#
Jeff 135# 135#
Ron 125# 115#
Dustin 125# 135#
MD 45# 50#
Shorty 35# 35#
Georgia 65# 70#
Z 98# 108#
Elvia 45# 50#
lil Hess 65# 70#
Delia 83# 103#
Anne 93# 103#
Steve 85# 75#
big Mike 115# 125#
Slater 145# 200#
Kris 145# 200#
Bryan 120# 145#
Sandra 40# 40#
Eddie 93# 93#
Leann 73# 78#
Rachael 63# 73#
Jules 53# 58#
Carlos 125# 125#
Sammy 125# 125#
TJ 125# 125#
Scott 125# 125#
Manny 85# 95#
Misc WOD
3 rounds for time of:
400 m run
50 squats
Scottie 11:40 rx
On-Ramp
Matty G
Shirley
Kim
Christie
Sunny
Natalie
Steve
Athletic Achievements: Anne, Ash and Ry attending their first NLP class today please welcome them. Georgia not only did her first pull up, but did 5 dead hangs!!
Happy monday everyone! Last day of the month and Sept will be good!! Are we on day 38 of the BC? Do we have a group "labor day" WOD planned for monday??:)Sounds appropriate to me:)
Rachael commented on 31-Aug-2009 10:34 AM
Congrats Jackie! I'm down for celebrating with a drink and for a group WOD for Labor Day Monday as Janece suggested.
Will back in the box tomorrow, bummed cuz I'm lovin' the look of today's WOD...I can imagine a sprint after the squat/clean and jerk, good times :)
Anne commented on 31-Aug-2009 02:38 PM
Hi Guys at the 10am class- Thanks for making me feel welcome and it was fun working out with everyone today! See ya soon!
Slater commented on 31-Aug-2009 03:02 PM
Congrats Jackie!!! Good work. Here is Jackie in action :)
big z commented on 01-Sep-2009 06:39 AM
Slater you're back I have missed your videos CONGRATS JACK!!!!
Slater commented on 01-Sep-2009 08:47 AM
I am back...had to take a break from the video postings to build up suspense and anticipation.
Come out and enjoy the workout. Bring your friends and family as well.
"Nothing in life is to be feared. It is only to be understood.
"
- Marie Curie
Kris and MC praying to the pull up God's or Goddess?!! Question of the day? Do your "Get dunked" results make you think twice about what you are eating?
a. Front Squats 3 x 3
rest 5 minutes
b. AMRAP for 10 mins of:
5 box jumps
10 half moons
"Coming together is a beginning. Keeping together is progress. Working together is success. "
- Henry Ford
Lenka and Janece pushing each other through
yesterday's track wod. Lenka loved the wod so much she did it at 630am
and again at 630pm. She is a trooper. Much props to everyone who came
out today and attacked and defeated the track wod (now to be called the
Park WOD). It was hot and the run was hard. GREAT JOB!!
Announcement: 30 minute review skill sessions will be offered to all current athletes at a discounted rate. Please ask L and Z for more information Question of the day: Who's birthday is this weekend?
Results:
Mihai: a. 88# b. 11+ 7 hm (16"/ 16#)
Delia: a. 108# b.11 (20"/ 20#)
Dustin: a. 125# b. 8 + 9 hm (24"/ 25#)
Doc: a. 175# b. 8 + 9 hm (24"/ 25#)
L: a. 245# b. 7 + 7 hm (24"/ 45#)
Elvia: a. 53# b. 12 (20"/ 10#)
Manny: a. 105# b. 9 (20"/ 20#)
Angela: a. 103# b. 12 (24"/ 16#)
Georgia: a. 93# b. 13 + 3 (20"/ 16#)
Ed: a. b. 6 (20"/ 25#)
Sammy: a. b. 11 (24"/ 16")
Alana a. 73# b. 4 (16"/ 10")
Brian: a. b. 12 +4 hm (20"/ 20#)
Leann: a. 83# b. 11 +4 box jumps (20"/ 10#)
Mike: a. b. august challenge
Ron: a. b. august challenge
Track WOD
We will meet at the gym, but if you would like to meet us at the track we will see you there.
Serrano Middle School
24642 Jeronimo Rd
Lake Forest, CA 92630-3199
(949) 586-3221
"Do not weep; do not wax indignant. Understand.
"
- Baruch Spinoza
Ok well now that most of us have our body fat
test results. I am pretty sure everyone is wondering what do they do
with these results. The benefit to knowing your accurate lean body
mass and body fat percentage allows us to track and monitor the
adaptions to our bodies from training and nutrition. Our time and
whiteboard results allow us to see and observe our improvement or
deterioration of performance output. However, the scale will not show
us the same kindness if your only goal is to see a lower digital or
analog reading on the scale. But now once you factor into the equation
your lean body mass and body fat percentage, there is now a different
reaction. You can directly associate your performance with a true
number (body fat percentage) compared to a reading on the scale which
is not such as true number.
Question of the day: What sport do you think produces the best athletes and why?
Today's WOD seemed harder than yesterday's but not as hard as tomorrow's. I had no idea whether i would be able to complete the dead hangs so i was pleased I got through the 3. the last two rounds came down to sets of 2's and 1's. I was able to get 5 in a row on the first round.
On another note, I am made up of 19.9% fat. I need to lose 4.1% and I will be "ideal".
Brian 13:22 rx
Zap 10:23 rx
Kris 7:32 rx
Robby 8:08 rx
Rachael 9:37 rx
Sammy 9:00 rx
Carlos 8:47 rx
Dustin 10:46 (singles last round doubles)
Ed 10:39 (singles last round doubles)
Hans 10:28 (singles last round doubles)
Delia 11:01 (singles last round doubles)
Eddie 11:32 (singles last round doubles)
Red 9:10 (singles last round doubles)
Bryan 7:09 (singles)
Mihai 9:48 (singles)
Sandy 8:32 (singles)
Sandra 8:45 (singles)
Elvia 8:58 (singles)
Ron 12:45 (singles)
big Mike 8:35 (singles)
George 10:22 (singles)
Chris 9:45 (singles)
Felipe 9:17 (singles/ 16# wb)
Tierney 12:48 (singles modified)
MD 10:55 (singles/ ROM on wb)
On-Ramp
Ash
Ry
Monday's WOD
Cody 7 rnds + 12 (12kg)
Athletic Achievements: Elvia got her first double under! Rachael got her first kipping pulll up! Brian did his first WOD with double unders!!
Visitor:
Sandy from CrossFit Pasadena thanks for stopping in!!
I had a great time visiting & doing a WOD w/ you guys today. You have such awesome attitudes & coaching (almost got my first double under, I'll be working on it & come back with it!), friendly, hardworking clients & a great space. You all really made me feel welcome & comfortable- I greatly appreciate it. Can't wait to come see you again!!
Lamar, here's the link to the site I was telling you about that's kind of using CF to strengthen surfing skills- although the posts are kind of old but they have some good tutorial & exercise videos that you might find interesting. http://www.surfbodyfitness.com/category/tutorials
Thank you all for everything!
Ron commented on 25-Aug-2009 07:54 PM
Sandy
Good meeting you. Hope you come back soon and I do nothing but double unders. I am giving myself one month to get that double under rhythm. The 3:1 ratio is getting old.
AMRAP in 12 minutes of:
12 kb/ db snatches (each hand) 16kg/ 12kg
12 pushups NBC Universal and American Express announced today the launch of "Shine
A Light," calling for people across the country to nominate and vote
for the small business story that most inspires them. Now more than ever, people cherish the small businesses in their
neighborhood, and through this program, they can spotlight small
business owners for all that they do, and the role they play in driving
economic recovery. "Shine A Light," will award the winning small business with
$100,000 in grant and marketing support from AMEX and the
people who nominate the three small business finalists will each
receive a $3,000 AMEX Gift Card. People are encouraged to
participate in the program by nominating, "spotlighting" and voting at www.nbc.com/shinealight
"Be a dreamer. If you don't know how to dream, you're dead.
"
- Jim Valvano
Dustin using what he has learned from
Olympic lifting and applying it to generate enough force and
acceleration on the ball to get it over the wall. In short jump it
up. The key for most athletic movements is to generate the most force
in the shortest amount of time. Question of the day:
Who else thinks they can get the ball over the wall?
Video of the Day:
I guess the 6:30 am crew is chopped liver.(our rounds didnt get posted) I know the 6 of us worked hard and if I am correct it was the biggest early morning group so far. Just kidding, good work guys
Track WOD! Family and Friends workout at Serrano Middle School at 9:00 am
24642 Jeronimo Rd
Lake Forest, CA 92630-3199
(949) 586-3221
"A journey of a thousand miles begins with a single step.
"
- Confucius
Results:
CF WOD
Leann 8:20 rx 300 m
Scott 11:53 rx 350 m
Bryan 9:04 rx 250 m
Jackie 10:10 rx 250 m
Ed 8:05 rx 200 m
Red 9:13 rx 200 m
TJ 11:23 rx 250 m
Rachael 7:50 (103 reps) 100 m
Jamie 7:40 (100 reps) 100 m
Jenny 7:40 (100 reps) 100 m
I am going to take today off. I had 5 WOD's this week with 3 rx. My goal is to do all WOD's RX. Will be scuba diving with my underwater camera. If any of you are trying to figure out what to do tonigh, every summer Tustin has Broadway in th Park". for a few bucks you get to see a great play. Most people bring blanket, chairs or whatever and have a picnic befor the play. This is the eighth year my wife and I are doing it. any interest call me or come with my wife and I 949-533-7075. Otherwise, have a great week-end.
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