Tuesday 1, September 2009

So, who loves the WOD's named after the beautiful beautiful ladies????

Everyone does - everyone does.....

"Jackie"

1000m row
50 thrusters 20kg
30 pull ups

Compare to 6-9-09

Did I mention how much thrusters and I are not friends - even at 20kg????

Monday 31, August 2009

It is Monday - we love it we love it!!!!

What the #*&k tabata

1 arm dumbbell snatch
pull ups
1 arm dumbbell snatch (opposite arm you started with)
burpees
situps

Score = to lowest rep on each movement (so 5 scores)

Compare to 2-12-09

Sunday 30, August 2009

Chandler comes up with some amazing WOD's

21-15-9

Snatch 42.5kg
Sumo deadlift high pull 42.5kg
Row (for calories)

Today we have Travis and his birthday WOD - Phewwww and you guys thought I was a hard one. :-) Travis has chosen a "chipper" WOD as his b-day workout, and it happens to be....

The final workout of the 09 Games was a long chipper. The workout was:

15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

Thia will be a good one - be sure to be well rested, hydrated and have eaten something...

HAPPY BIRTHDAY TRAVIS!!!!!

Friday 28, August 2009

Ohhhh la-la

"Karen"

150 wall balls for time!!!!

We love Karen!!!!

Thursday 27, August 2009

As I was sitting here typing in the date for the WOD, I realized it was Thursday all ready - it makes me stop and think how quickly our days, weeks, months and years fly by. You probably think I am going to get all sappy now, but nope - remember a day in the box means another day of a fit healthy life - ENJOY THEM ALL, and get in the BOX and KICK some ASS!

"50 in the Clip"

50 burpee clean and jerks at 42.5kg
(scale weight and movement to level)
compare to 3-3-09

Hell yeah ladies and gentleman - stabilizer muscles are firing, legs are burning, and forearms are asking you to stop - what is the answer to those "problems" HELL NO - I would rather die before I got a DNF on the board. :-) For any new people reading the blog, I am usually not so aggressive - today I just felt like taking it to the next level. hehe

Wednesday 26, August 2009

Oh look back in your logs this one was a goodie!!!!

5-18-09 was when we did this last.....

800m run
B2B tabata squats
400m run
B2B tabata squats
800m run

Legs are on fire already!

See you guys in the box!

Tuesday 25, August 2009

Good day!!!!

One movement we do not do much of because we train it hard with HSPU and other body function movements like burpees and push ups....

Bench Press

5-5-5-5-5

Metcon today is

AMRAP in 10 min

5 HSPU
10 Wall balls
15 sit ups