Wods for the week 12-31-12 thru 1-5-13

 Are you all ready for our Burpees again? There are 5,050 Burpees waiting for you to accept the challenge. Ha, just kidding! How many of your hearts skipped a beat and your blood pressure rose just a bit? Instead of Burpees this year we are joining together in a Nutritional Challenge. The first week we will be taking measurements, setting goals and choosing plans to follow. The first Sunday of the year will be our official starting date for the challenge. See Dylan or me for your plan choices. There will be an option of a financial incentive besides your plan choices. Hopefully it will all be in fun and by doing this as a community I hope it will be a support to you as well.

The dates for the new year just lend themselves to creative wods. I had fun thinking them up with my family. Hopefully you will have as much fun doing them.

MONDAY 12-31-12
3 Rounds for time:
50 Squats
20 Pull-ups
20 Ring Dips
10 Hang Power Snatch (135, 95)

TUESDAY 1-1-13
Gym Closed
Happy New Year!

WEDNESDAY 1-2-13
For Time:
200' Farmers Walk* (53, 35) each hand
200 Meter Row
200' Waiters Walk (53, 35) one hand
200 Meter Row
200' Barbell Cary** (135, 95)
200 Meter Row
200'Waiters Walk (53, 35) other hand
200 Meter Row
200' Farmers Walk (53, 35) each hand
* 200' = there and back 2X
** carry barbell with arms down or overhead for more challenge

THURSDAY 1-3-13
For Time:
1K Row
300' Bear Crawl (there and back 3X)
13 Deadlift (225, 155)

FRIDAY 1-4-13
AMRAP in 13 minutes:
13 Double Unders
13 Thrusters (95, 65)
(aim for at least 4 rounds)

SATURDAY 1-5-13
Share The Pain
bring a friend and let's make up a wod that is not date related.

Missing People

I found the pictures of our newest On Ramp Graduates. I thought I lost them in my computer but when I was ready to give up they came out of hiding. These are the newest members of our family and are already working out with several of you. Let's make them welcome and work hard with them all.

Rex Meyr

Jenny Shelton

Kailey Boyer

Wods for the week 12-24-12 to 12-29-12

After party workout, pick a partner and swing them around with this wod :)

MONDAY 12-24-12
5 rounds for time:
20 Wall Balls over the bar
100' Wheel Barrow (change half way)
20 Feet to Feet Sit-ups with Wall Ball
100' Push/Pull Tire (change half way)
500m Row/partner plank (change half way)

TUESDAY 12-25-12
MERRY CHRISTMAS
GYM CLOSED

WEDNESDAY 12-26-12
"26 on 26" in honor of Sandy Hook
26 Double Unders
Then 6 rounds of:
   26 Push Press (45, 35)
   26 Sit-ups
   26 KB Swings (53, 35)
   26 Lunges
  Then
26 Double Unders

THURSDAY 12-27-12
"Trevor"
20 Rounds for time of:*
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
*pick teams

FRIDAY 12-28-12
For time:
1 K Row
Then:
21-15-9
Front Squats (135, 95)
Back Extensions

SATURDAY 12-29-12
New Years Resolution
Share the Pain

Wods for the week 12-17-12 thru 12-21-12

Is everybody ready to sing on Tuesday? That's OK, I will sing to you all day. Why? Some of you might be asking. Because Tuesday is the day we will be celebrating the 12 Days of Christmas. Be sure to come for lots of fun.

Also to let you know Corey and Ellen will be in town visiting for Christmas. They are planning to stop by the gym on Christmas Eve at 8 in the morning. If any of you know them and want to stop by to say hi, come on in at 8am.

We will have a new holiday schedule that week. Classes in the morning only on Christmas Eve and New Year's Eve. Then no classes at all on Christmas and New Year's Day. All the rest of the days are normal times and classes available.

MONDAY 12-17-12
"Linus"
5 Rounds for time of:
300 Meter Row
9 Bear Complex (95, 65)
Hang Power Clean, Front Squat, Push Press (receive behind neck), Back Squat, Push Press (from back of neck and receive in front rack position)=1 Bear Complex

TUESDAY 12-18-12
For time:
"12 Days of Christmas"
12 KB's Swinging (53, 35)
11 Knees to Elbows
10 Burpee Box Jumps (24, 20)
9 Abmat Sit-ups
8 Jumping Pull-ups
7 Double Unders
6 Wall Ball Shots (20, 14) and
5 Dips on Rings
4 Handstand Push-ups
3 Power Cleans (95, 65)
2 Turkish Get-ups (35, 25) and
A Sumo Deadlift High Pull (95, 65)

WEDNESDAY 12-19-12
4 Rounds for time of:
10 One Arm Dumbbell Snatch (50, 35) alternate arms
200 Meter Run

THURSDAY 12-20-12
AMRAP in 12 minutes:
15 Deadlift (155, 105)
15 Paralette Push-ups
15 Box Jumps (24, 20)

FRIDAY 12-21-12
For time:
50 Med Ball Cleans (20, 14)
1 Rope Ascent
40 Med Ball Cleans (20, 14)
1 Rope Ascent
30 Med Ball Cleans (20, 14)
1 Rope Ascent
20 Med Ball Cleans (20, 14)
1 Rope Ascent
10 Med Ball Cleans (20, 14)
1 Rope Ascent

SATURDAY 12-22-12
Share the pain in the morning and share the food in the evening? Is this a good day for a holiday party? Would Friday evening be better? Let me know which you prefer. I'll bring the drinks and some food. You bring your families and some more food and we can sit around and talk or play weird games. Casual, Fun!

Wods for the week 12-10-12 thru 12-15-12

This week we have the special day 12-12-12. There is a fun workout planned for this date. Try not to miss it. Next week we will celebrate the 12 days of Christmas. Maybe on a Tuesday because that is when most people can come. If you miss that time you can always do it on Saturday or another day that works out for you. We are also working on the New Year's Nutritional Challenge. Look for a plan that fits your goal soon.

MONDAY 12-10-12
5 Rounds for time:
7 Deadlift (275, 185)
30 Squats
7 Hand Stand Push-ups

TUESDAY 12-11-12
For time:
30 Overhead Squats (95, 65)
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
20 Overhead Squats (95, 65)
5 Muscle-ups (15 Pull-ups and 15 Ring Dips)

WEDNESDAY 12-12-12
3 Rounds for time:
12 Back Squats (135, 95)
12 Burpee Broad Jumps
12 GHD Sit-ups

THURSDAY 12-13-12
Clean (full squat)
3-3-3-3-3-3-3

mini wod:
AMRAP in 10 minutes:
5 Tire Flips (or light deadlift)
10 Sledge Hammers
15 Cleans @ 50% of today's max weight

FRIDAY 12-14-12
5 Rounds for time:*
50 Double Unders - count attempts or 5:1 singles
10 Push Jerk (185, 125)
Rest 1 minute
*score is total time including rests

SATURDAY 12-15-12
Come for a new wod we make up on the spot or do an old one you missed from earlier in the week.

Wods for the week 12-3-12 thru 12-8-12

 This New Year I'm not recommending we do another Burpee Challenge. There has been some discussion about maybe having a paleo challenge. Dylan and I are talking about some standards for following the paleo diet for longer than a month. There will be different plans for weight loss or maintenance. There will be rules for cheats and some kind of point system so we can keep track along with number of workouts each week. I'll keep you informed and you should feel free to give me comments. Once we figure out some kind of standards you can choose which plan would be best for you to meet your goals. Then we encourage each other in our new years efforts and see the progress we make together.

MONDAY 12-3-12
3 Rounds for time:
20 Sit-ups
20 Push-ups
20 Double Unders
20 Thrusters
20 Walking Lunge Steps

TUESDAY 12-4-12
"Death by Pull-ups"
(this is a cousin to Death by Back squat that we had last week)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing until you can't complete the number of pull-ups in the minute. Score is number of minutes completed plus any extra pull-ups in a round that wasn't completed.

WEDNESDAY 12-5-12
"Fight Gone Bad"
3 Rounds for reps of:
1 Minute of Wall Ball Shots (20, 14) for reps
1 Minute of Sumo Deadlift High Pulls (75, 55) for reps
1 Minute of Box Jumps (24, 20) for reps
1 Minute of Push Press (75, 55) for reps
1 Minute of Rowing for calories
1 Minute of Rest

THURSDAY 12-6-12
21-15-9
Back Squat (135, 95)
Shoulder Press (95, 65)
Deadlift (225, 155)

FRIDAY 12-7-12
3 Rounds for time:
10 Toes to Bar
200 Meter Row with straight legs
10 Rower facing Burpees
200 Meter Row with straight arms

SATURDAY 12-8-12
Share the Pain
Bring a friend and see what we can do together.

Wods for the week 11-26-12 thru 12-1-12

I almost forgot to put these wods on the blog. I wouldn't want you to be uninformed!

MONDAY 11-26-12
"Deck of Cards"
Heart = Push Press (45, 35)
Diamonds = Sit-ups
Spades = Push-ups
Clubs = Squats
Joker = KB swings (53, 35)
Go card by card through a deck of cards doing these movements for each card turned over. The cards 2-10 are the number of reps for each movement. J, Q, K are each 10 reps, Aces are 11 and Jokers are 50. This is a community wod so it is not for time for each individual but to be done as a group. If any one has to wait for another to finish they must do single unders until all members of the group are ready to go on. Record group members and total time.

TUESDAY 11-27-12
For time:
5 Front Squats*
25 Pull-ups
4 Front Squats
20 Pull-ups
3 Front Squats
15 Pull-ups
2 Front Squats
10 Pull-ups
1 Front Squat
5 Pull-ups
*choose your own weight, suggest 75% of 1 rep max

WEDNESDAY 11-28-12
CrossFit Open #1
AMRAP in 7 minutes:
Burpees with a 6" jump

THURSDAY 11-29-12
AMRAP in 20 minutes:
400 meter Run
then 3 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

FRIDAY 11-30-12
"Weston"
5 Rounds for time:
1000 meter Row
200 meter Farmer Carry (45, 35) in each hand
50 meter Waiters Walk Right hand (45, 35)
50 meter Waiters Walk Left hand (45, 35)

"Baby Weston"
same rounds
500 meter Row
same distances, less weight (25)

SATURDAY 12-1-12
Make up day?
New made up wod?
Bring a friend and see what happens.

Wods for the week 11-19-12 thru 11-24-12

MONDAY 11-19-12
Snatch Balance
3-3-2-2-2-1-1-1-1-1

mini wod:
AMRAP in 7 minutes:
1 Bear Crawl dragging sandbag 50'
10 Push Press with same sandbag
15 Back Squat with same sandbag

TUESDAY 11-20-12
7 Rounds for time:
12 Thrusters (75, 55)
9 Toes to Bar
200 Meter Med Ball Run (20, 14)

WEDNESDAY 11-21-12
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest exactly 3 minutes before starting next round

THURSDAY 11-22-12
THANKSGIVING
CLOSED ALL DAY

FRIDAY 11-23-12
"Death by Back Squat"
Back Squat (95, 65)
With a continuously running clock, do 1 Back Squat in the first minute, 2 in the second minute, until you can't complete the reps in the minute.
Score is last completed minute and number of reps in the last uncompleted minute.

Wods for the week 11-12-12 to 11-17-12

MONDAY 11-12-12
In honor of Veterans everywhere I thought we should do the Hero Wod on the main website. This took most of those that commented, about 2 hours to complete. We usually take twice as long as they do on the main site. Please scale appropriately, but do a real Hero Wod!

"Clovis"
For time:
partition this wod as needed
Run 10 miles
150 Burpee Pull-ups*
*a Burpee Pull-up is a regular Burpee but instead of a little jump off the floor it is jump to the bar and do a Pull-up. You may separate these movements to scale the pull-ups.

TUESDAY 11-13-12
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

WEDNESDAY 11-14-12
a 7x30 Chipper for time:
30 Handstand Push-ups
30 Back Extensions
30 Knees to Elbows
30 Deadlift (225, 155)
30 Dumbbell Push Press (40, 30)
30 KB Swings (53, 35)
30 calorie Row
30 Ring Dips

THURSDAY 11-15-12
Front Squat
1-10-1-20-1-30*
*try to do as close as you can to your 1 Rep Max then 80% of that weight for 10, 70% for 20 and 60% for 30. Do not go down on the "1" weights unless you can't lift it anymore.

FRIDAY 11-16-12
5 Rounds for time:
10 Power Clean and Jerk (155, 105)
1 Rope Climb

SATURDAY 11-17-12
Your Choice
One wod you missed or a new one.

New and Old On Ramp Graduates

OK, I got way behind and now am finally getting around to posting new graduates from two months ago as well as last month. You've been working out with some of these new friends for a while but I didn't want to totally miss their pictures. Better late than never? Also welcome Trisha Kays, not pictured.

Julia Flori

Lorilea Johnson

Betty Cord

Earlene Sokolowski

Victor Edwards

 

Now for last month's graduates.

Mark Strand

Sandy Farrow

Judi Lynn

Pat Meyr

 Welcome Everyone!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wods for the week 11-5-12 to 11-10-12

Topping our Fire Station is probably not possible so we will just have to settle for normal stuff this week.

MONDAY 11-5-12
Power Clean
3-3-3-3-3-3-3

mini wod:
AMRAP in 7 minutes:
5 Box Jumps (24, 20)
10 Sit-ups
15 Squats

TUESDAY 11-6-12 don't forget to VOTE!
10 Rounds for time of:
3 Deadlift (225, 155)
1 Back Tuck*
* with rings overhead jump up and flip over backwards landing on feet while releasing rings.

WEDNESDAY 11-7-12
3 Rounds for time of:
Row 500 Meters
21 Burpees
Run 400 Meters

THURSDAY 11-8-12
3 Rounds for time of:
10 Overhead Squats (135, 95)
50 Double Unders*
*count attempts or do 5:1 for scaled options

FRIDAY 11-9-12
"Kelly"*
5 Rounds for time of:
400 Meter Run
30 Box Jumps (24, 20)
30 Wall Balls (20, 14)
* may do 3 rounds for "Baby Kelly"

SATURDAY 11-10-12
No Class Today (unless we can get another coach, I have a conflict).

Fire Station WOD Results

Eleven people completed the Fire Station Wod yesterday. Times are as follows:

David 10:30 single unders x 5
Scott 11:54 Rx
Laura M. 13:02 Rx
Val 13:23 single unders x 5, small buckets, 25# PP
Leslie W. 13:50 Rx
Laura AM 16:27 small buckets,25# PP
Sandy 17:08 single unders x 5, small buckets,, 25# PP
Peter 18:06 Rx

Ashley 18:58 Rx
Melissa 19:04 single unders x 5, 25# PP
Pam 20:16 single unders x 5, small buckets, 25# PP

Together we raised $624.00. I'm so impressed with all of you. That money will be well spent to purchase a lot of smoke detectors! By the way did you change the batteries or at least test them in your smoke detectors?

Wods for the week 10-29 to 11-2

I am getting ready for the Fire Station Fundraiser next Saturday. I hope you are too! I have the Wod all made up and it looks OK on the paper but we all know how those turn out sometimes. I have signs made for each station with instructions. It should be good weather to work outside. Now all we need to do is get people to support us so we can give the fire station lots of smoke detectors. Let's all work hard to do something excellent for someone else. See as many as can be there next Saturday in front of the Fire Station at 10am.

Now something to keep you busy until then:

MONDAY 10-29-12
5 Rounds for time:
12 Push Press (115, 75)
4x10 meters Shuttle Run
8 Squat Snatch (115, 75)

TUESDAY 10-30-12
21-18-15-12-9-6-3
Sumo Deadlift High Pull (95, 65)
Lateral Jumps (24, 20)

WEDNESDAY 10-31-12
2 Rounds for time:*
50 Pull-ups
75 Sit-ups
50 Overhead Squats (75, 55)
75 Double Unders
* The times on this were scary enough for Halloween! You can do 1 round or 1+1/2 rounds if you need. The 1/2 round would be 25 and 40 reps.  ;}

THURSDAY 11-1-12
7 Rounds for time:
3 Cleans (205, 135)
4 Handstand Push-ups or Wall Walks

FRIDAY 11-2-12
Front Squats
2-2-2-2-2-2
mini wod to follow:
something to get us ready for tomorrow

SATURDAY 11-3-12
FIRE STATION FUNDRAISER!!!!!
Turn your donations in to me and I will turn them in to the Fire Station all together.
Everyone is welcome at the Gibb's in the evening. Info and directions at the gym.

Wods for the week

MONDAY 10-22-12
This is Ashley's birthday and since she was last year's paleo winner for most improved workouts she has her own named wod. So today we are doing
"Ashley"
3 Rounds for time:
24 Squats
22 Wall Balls (20, 14)
10 Box Jumps (24, 20)
6 Push Press (115, 75)
This is intended to make you better at Ashley's favorite sport, volleyball-enjoy!

TUESDAY 10-23-12
4 Rounds for time:
15 Hang Power Clean (135, 95)
20 Pistols
400 Meter Run

WEDNESDAY 10-24-12
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups

THURSDAY 10-25-12
3 Rounds for time:
15 Sots Press (45, 35)
accumulate 30 seconds of Frog Stand*
20 Ring Dips
accumulate 30 seconds of Frog Stand*
*may substitute Planks-count to 30 or watch timer

FRIDAY 10-26-12
25 GHD Sit-ups
5 Pull-ups
20 GHD Sit-ups
10 Pull-ups
15 GHD Sit-ups
15 Pull-ups
10 GHD Sit-ups
20 Pull-ups
5 GHD Sit-ups
25 Pull-ups

SATURDAY 10-27-12
Make-up Day
Do a wod you missed earlier in the week.

Nov. 3, 2012 Fundraiser WOD

We have official permission to do the fundraiser WOD in front of the fire station in Jackson. Spread the word that we are working to help our community. The money we raise is going to be used to purchase smoke detectors that the fire station can give to people who don't have a working detector. How appropriate for us to do this workout the day before the time change when we are supposed to be changing the batteries in our smoke detectors. Now our part is 1)-to come and work out there at 10am on Nov. 3. Then 2)-bring at least $25 with you, either from you or sponsors that are funding your efforts. Peter's work for Watering Malawi was very productive. Just ask everyone you know for a little bit and it adds up quickly.

Wods for the week

Congrats to the Mudders who got through this weekend in tact. You were all phenomenal and really yucky when you got done.Now that you are cleaned up we are ready for a new week.

MONDAY 10-15-12
5 Rounds for time:
500 Meter Row
15 Bench Press (135, 95)*
*may do 30 Push-ups instead of Bench Press

TUESDAY 10-16-12
"Michael"
3 Rounds for time:
800 Meter Run
50 Back Extensions
50 Sit-ups

WEDNESDAY 10-17-12
100' Walking Lunge Steps (there and back)
50 Push-ups
50 Double Unders
25 Knees to Elbows
50 Sit-ups
50 Overhead Squats (45, 35)
25 Pull-ups

THURSDAY 10-18-12
Push Press
3-3-3-3-3-3-3
mini wod:
Run one time around the building with a heavy sandbag, stopping at each corner of the block to do 15 Kettle Bell Swings with your sandbag, for time.


FRIDAY 10-19-12
AMRAP in 15 minutes:
10 Wall Ball Shots (20, 14)
10 Toes to Bar
10 Box Jumps (24, 20)

SATURDAY 10-20-12
I'll be in town to work out if anyone else wants to come. Bring friends? No mud!

Wods for the week

We got back from our weekend away and are happy to be back. We met two people that we introduced to CrossFit while we were there. Maybe there will be two new baby crossfitters in the world because we worked out with them.

MONDAY 10-8-12
3 Rounds for time:
10 Squat Cleans (135, 95)
20 Box Jumps (24, 20)

TUESDAY 10-9-12
Deadlift
5-5-5-5-5
mini wod:
AMRAP in 8 minutes:
20 Squats
10 Sit-ups
5 Push-ups

WEDNESDAY 10-10-12
"Nate"
AMRAP in 20 minutes:
2 Muscle-ups*
4 Handstand Push-ups
8 KB Swings (53, 35)
*may substitute 6 Pull-ups and 6 Ring Dips for 2 Muscle-ups

THURSDAY 10-11-12
I just noticed the date and changed the wod accordingly.
5 Rounds for time:
10 Thrusters (95, 65)
11 Pull-ups
12 GHD Sit-ups

FRIDAY 10-12-12
5 K Run*
*if it is raining we will change wod for this day

SATURDAY 10-13-12
A couple of you have signed up to work out on Saturday. I am looking into the possibility of going to Poplar Bluff to watch the Tough Mudder some of our friends are signed up for. Any others interested?

Wods for the week

MONDAY 10-1-12
3 Rounds for time:
3 Laps (there and back) Walking Lunge
1 Lap (there and back) Bear Crawl
50 KB Swings (35, 26)

TUESDAY 10-2 12
Back Squat
5-5-5-5-5

mini wod:
Tabata Jumping Back Squats (45, 35)

WEDNESDAY 10-3-12
"Adrian"
7 Rounds for time:
3 Forward Rolls*
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30, 24)
*may substitute Burpees with a 6" jump

THURSDAY 10-4-12
"Jackie"
1000 meter Row
50 Thrusters (45, 35)
30 Pull-ups

FRIDAY 10-5-12
 21-15-9
Sit-up Wall Balls (12, 10)
2-fer-1's* (20, 14)
* these are Wall Balls with an extra squat before catching the ball. If you can't do the 2-fer-1's you may do regular Wall Balls and then the same number of Squats. Then the wod would be:
21-15-9
Sit-up Wall Balls
Wall Balls
Squats

SATURDAY 10-6-12
Bring a friend or two to
SHARE the PAIN!
It will be double the fun.

New On Ramp Grads

I thought I'd better get these pictures on the blog before the next group graduates tomorrow. To make a long story short I got a little overwhelmed with my new access to technology. I took pictures with my new phone! Woo Hoo! Then I tried to put them on my computer and they all went away. Oops. I asked for more help from several people and I might be able to do this. Hopefully I won't wait while clients work out with us for a month before I introduce them again. Welcome to the family.

Patrick Tankersley

 

 

 

Jordy Howell

Wods for the week

MONDAY 9-24-12
10 Hang Power Clean (135, 95)
200 meter Run
9 Hang Power Clean
200 meter Run
8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean
200 meter Run

TUESDAY 9-25-12
5 Rounds for time of:
Row 250 meters
10 Front Squat (135, 95)
15 GHD Sit-ups
20 Box Jumps (24, 20)

WEDNESDAY 9-26-12
Clean and Jerk
3-3-3-3-3
mini wod to follow

THURSDAY 9-27-12
"Helen"
3 Rounds for time of:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups

FRIDAY 9-28-12
21-15-9
Deadlift (225, 155)
Overhead Squat (135, 95)

Wods for the week

MONDAY
Max Front Squat
5-4-3-2-1-1-1
Mini wod: AMRAP in 9 min:
5 Front Squats (50-75% of max wt)
10 Bar Facing Burpees
15 Evil Wheels

TUESDAY
Row 500 meters
50 Wall Ball Shots
Row 400 meters
40 Wall Ball Shots
Row 300 meters
30 Wall Ball Shots
Row 200 meters
20 Wall Ball Shots
Row 100 meters
10 Wall Ball Shots

WEDNESDAY
5 Rounds for time of:
5 Tire Flips
5 Jumps in and out
10 Push-ups with feet on tire
100 meter run (to get hammer)
10 Sledge Hammers on tire
100 meter run (to put back hammer)

THURSDAY
8 Rounds for total reps of:
20 sec Hang Power Clean (115, 75)
10 sec rest
20 sec Push Press (115, 75)
10 sec rest
score is total reps for each lift
total time is 8 minutes

 FRIDAY
4 Rounds for time of:
3 Rope ascents*
30 Push-ups
30 Sit-ups
* scale as needed

 SATURDAY
 Val and I don't want to hog all the fun. Come join us and see bow fun it is for yourself.

Wods for the week

MONDAY
3 Rounds for time:
Run 800 meters
Rest 2 minutes
*score time for each round

TUESDAY
"Manion"
7 Rounds for time:
Run 400 meters
29 Back Squats (135, 95)

 WEDNESDAY
3 Rounds for time:
15 Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95, 65)

THURSDAY
For time:
100 Thrusters (95, 65)
 (or AMRAP in 20 minutes)

FRIDAY
Tabata #1
 Double Unders
Rest 5 minutes
Tabata #2
 Box Jumps (24, 20)
*score total reps of each Tabata

I have decided I hate technology. I've typed this in 3 times. This better work or you will just be surprised when you come in.

WODs for the week

MONDAY 9-3-12 Labor Day (morning classes only)
5 Rounds for time of:
10 Box Jumps (24, 20)
20 Pistols
30 Double Unders

TUESDAY 9-4-12
5 Rounds for time of:
200 Meter Med Ball Run (20, 14)
20 Med Ball Cleans (20, 14)

WEDNESDAY 9-5-12
"CrossFit Total"
Back Squat-1 rep max
Shoulder Press-1 rep max
Deadlift-1 rep max
Score is total of each 1 rep max

THURSDAY 9-6-12
4/4's "Angie"*
4 Rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
*you may do 100 of each movement Rx, rather than 4 rounds for the board

FRIDAY 9-7-12
1/2 "Hollyman"
15 Rounds for time of:
5 Wall Ball Shots (20, 14)
3 Handstand Push-ups
1 Power Clean (225, 155)

SATURDAY 9-8-12
Another fun wod to bring friends to "share the pain"

WODs for the week

MONDAY 8-27-12
AMRAP in 15 minutes:
10 Lateral KB Swings (35, 26)
5 Burpees
10 Lateral KB Swings (35, 26)
5 V-ups

TUESDAY 8-28-12
Front Squat
5-4-3-2-1-1-1

mini wod:
Max number of Handstand Push-ups*
*must go all the way down and up without getting off the wall, can try as many times as you want.

WEDNESDAY 8-29-12
For Time:
15 Thrusters (135, 95)
Run 200 Meters
20 Thrusters (95, 65)
Run 400 Meters
30 Thrusters (65, 45)
Run 800 Meters

THURSDAY 8-30-12
2011 Games Masters Chipper
10 Handstand Push-ups
20 Wall Ball Shots (20, 14)
30 Toes to Bar
40 Power Clean (135, 95)
50 Burpees
60 Sumo Deadlift High Pulls (75, 55)

FRIDAY 8-31-12
5 Rounds for time:
5 Deadlift (275, 185)
10 Burpees

SATURDAY 9-1-12
We will have a work-out at 10am if anyone is interested. It will be just as fun as last week. We will also have morning classes on Monday 9-3-12 (Labor Day). The afternoon/evening classes will be cancelled but if you're up early for the holiday you are welcome to work out at 7 or 8am.

WODs for the week

MONDAY 8-20-12
AMRAP in 15 minutes:
10 KB Swings (53, 35)
10 Box Jumps (24, 20)
10 Ring Dips

TUESDAY 8-21-12
3 Rounds for time of:
Row 500 meters
Run 400 meters

WEDNESDAY 8-22-12
5 Rounds for time of:
25' Overhead Walking Lunges (135, 95)
15 Knees to Elbows-knees actually touch elbows

THURSDAY 8-23-12
Snatch Balance
1-1-1-1-1-1-1
mini wod:
1 Tabata
Jumping Back Squats*
*use weight that is 50% of max snatch balance

FRIDAY 8-24-12
50-35-20
Wall Ball Shots (20, 14)
Pull-ups
Double Unders

SATURDAY 8-25-12
We will have a workout today at 10am. Sign up on the board if this works well for you. If more of you want a different time we can see what works better for everyone. We can do a team wod or work on a skill. Bring a friend and prepare to have fun and work hard.

WODs for the week

MONDAY 8-13-12
~1/2 "Jared"
3 Rounds for time of:
400 Meter Run
20 Pull-ups
35 Push-ups
(This is scaled from the "Jared" on the crossfit.com website, check it out) Thursday 8-9-12

TUESDAY 8-14-12
Clean High Pull
3-3-3-3-3*-3
*aim for max clean weight at round 6
Then at 70% of max weight lifted do Front Squat
5-5-5+
Mini wod:
30 Sandbag get-ups for time
use whatever weight you determine suitable

WEDNESDAY 8-15-12
'Griff"
2 Rounds for time of:
800 Meter Run Forward
400 Meter Run Backward

THURSDAY 8-16-12
(First Day of School)
"Filthy 50" or "Terrible 25"
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge steps
50 KTE-actually touch knees to elbows for Rx
50 Push Press (45, 35)
50 Back Extensions-on the floor
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 8-17-12
Snatch / OHS
Do a full Squat Snatch and 2 Overhead Squats or do a power Snatch and 3 Overhead Squats
3-3-3-3-3-3
Mini wod:
For time:
30 Thrusters (75, 55)
1 Rope Ascent
20 Thrusters
1 Rope Ascent
10 Thrusters
1 Rope Ascent

SATURDAY
We will start Saturday WODs back up next week. Please sign up at the gym if you want to come and what time you would prefer or leave a comment at the end of this post.

Saturday WODs

I'm taking a poll from the people that are interested in Saturday WODs. Saturday used to be a popular day when we weren't so busy taking trips in the summer. Now that school is about to start, trips are less and  maybe some would be interested in coming back on Saturday. But I have had some requests for different times than before. We used to meet at 10am to 11am so those of you that go to taikwando can stay for that 11am class. There have been requests for a class earlier than that but I don't know how many of you want a class and when. Please do me a favor and leave your name and preferred time for a class in the comment section of this post. If the time doesn't make any difference to you please let me know that as well. Also include how often you might come to this class, i.e. every week, once a month... I will look at the comments and let you know when we can schedule Saturday classes again. I'm thinking about starting again August 25 if anyone is interested. Don't forget to comment. Thanks

New On Ramp Graduates

Pam Lewis

Brittany Williams

Amy Palmer

Tammy Tankersley

These are our latest On Ramp Graduates. They have already joined in the classes and I know you will all welcome them to our growing family.

WOD's for most of the week

MONDAY 8-6-12
3 Rounds for time of:
15 Hang Power Cleans (135, 95)
15 Burpees

TUESDAY 8-7-12
"Fran"
21-15-9 for time:
Thrusters (95, 65)
Pull-ups

WEDNESDAY 8-8-12
This is the wod I can't remember-Dylan wrote it. When I go to the gym tomorrow I will write it down and add it to the blog for you. Got it!
Deadlift
5-4-3-2-5+
Mini wod:
5 Rounds for time of:
7 Deadlift (50% of max deadlift just achieved)
3 Power Cleans (same bar as deadlift)

Thursday 8-9-12
4 Rounds for time of:
30 Jump and Touch (something 12" taller than your standing reach)
20 Evil Wheels
10 Renegade Push-ups (35, 25)

FRIDAY 8-10-12
For Time:
21-15-9
Back Squat (225, 155)
x2 GHD Sit-ups (42, 30, 18)

WOD's for the week

MONDAY 7-30-12
21-15-9
Box Jumps (24, 20)
Kettlebell Swings (53, 35)
Sumo Deadlift High Pulls (75, 55)

TUESDAY 7-31-12
AMRAP in 20 minutes:
15 Overhead Squats (you pick a weight)
10 Knees to Elbows*
5 Handstand Push-ups**
* try to get knees to actually touch elbows by pulling down on the bar until elbows bend
** go all the way down to an abmat or an abmat with a plate or do kick ups and hold for 3 seconds

WEDNESDAY 8-1-12
Push Press
7-7-7
Additional warm up:
    (to follow)
Mini WOD:
     (to follow)

THURSDAY 8-2-12
"Tabata Something Else"
4 consecutive Tabatas of:
Pull-ups
Push-ups
Sit-ups
Squats
Score is total of all reps in 16 minutes

FRIDAY 8-3-12
3 Rounds for time of:
40 Push Press (65, 45)
30 Squats
20 Ring Dips
10 Double Unders

SATURDAY 8-4-12
Nutrition talk with Dylan at 9am
Sign up, show up and think of questions.

A New Culture

Now that much of the gym is painted and most of the equipment is put where it goes I would like to introduce a new culture of cleanliness. We have all done a good job of putting equipment away after we use it. Now I would like to add wiping it off with our new disinfecting wipes before we put things away. These wipes are in a bucket by the posts in the middle of the room. Please take one and wipe down your bar before putting it away. If you need another one to wipe down your abmat and another to wipe down your spot at the pull-up bar feel free to use however many it takes to clean up after yourself. If we decide that these wipes are inefficient and a spray bottle with paper towels would be better we can change later on. You may also use your dry wipes to wipe off your chalk marks but we still have the sponges for that too.

I would also like to address the issue of damage to the boards/platforms. There are several chinks in the wood that I think could be avoided in the future. This is not a plush gym with beautiful hardwood floors that need to be protected. Damage will happen just in some use of the facilities. I'm not talking about that. The chinks that are appearing in the platforms, I think, are from taking weights off the bar and letting the bar land on the wood. This does not happen when you drop the bar with the weights on in the wod. Dropping the end of the bar is not good for the wood obviously, but it is not good for the bar either. The bars are not meant to be dropped without weights on them. When you remove the collars from the bar, lift the end of the bar you want to remove the weights from first. Push the weights off that side and hold the bar off the floor. Then you can lift the bar over the weights on the other side of the bar and pull the bar out. This removes the weights without ever letting the naked ends of the bar touch the floor. Let's all try this for a while and see if it makes a difference. We will repair the floor and hopefully prevent new damage from occurring.

WOD's for the week

David and I visited Crossfit Unstoppable in Jefferson City last Wednesday. Since I am still a little bit sore from that workout I decided to wait another week before I put that WOD on our board.

MONDAY 7-23-12
"Elizabeth"
21-15-9
Clean (135, 95)*
Ring Dips
* full Squat in this one

TUESDAY 7-24-12
For Time:
30 GHD Sit-ups
30 Deadlift (225, 155)
30 Double Unders
30 Overhead Squats (95, 65)
30 Pull-ups

WEDNESDAY 7-25-12
For Time:
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk and Sandbag Carry (53, 35 and 50, 35)
5 Burpees
50' Farmer's Walk and Sandbag Carry back, change hands
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees

THURSDAY 7-26-12
Front Squat
2-2-2-2-2-2
mini wod:
25 Rounds of:
5 Mountain Climbers*
1 Burpee
*1 L and 1 R = 1 Mountain Climber

FRIDAY 7-27-12
For Time:
50 Wall Ball Shots (20, 14)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar

Sign up for next Saturday, August 4 Nutrition Talk with Dylan

WOD's for the week

Lydia and Dylan helped me write the WOD's for this week as you will be able to tell right away. Dylan is offering another Nutrition Talk on August 4 at 9:00am. If you are interested please sign on the board under Saturday. Maybe with more advance notice people can plan to come more easily. Also include topics you have questions about so Dylan can give us information that we want to use.

MONDAY 7-16-12
21-15-9
Box Pull Through*
Lunge Steps x2
V-ups (25, 15)**
*between two boxes do a push-up, jump through, do a dip with straight legs, jump back through=1
**lay on back on floor with arms extended overhead holding a plate, raise straight legs to straight arms with plate and touch together

TUESDAY 7-17-12
after the regular warm up additional warm up for this WOD is:
-Shoulders on the wall with armpits against the wall to stretch shoulder in the right way
-Lunge position with back foot on wall or box with hips pushed forward to stretch forward hip and back quads
Overhead Squat
3-3-3-3-3
Mini wod following
AMRAP in 9 minutes:
5 Pull-up
10 Double Unders

WEDNESDAY 7-18-12
3 Rounds for time of:
25 Wall Ball Shots (20, 14)
20 Sit-ups
15 Box Jumps (24, 20)

THURSDAY 7-19-12
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
(this is Mary minus the pull-ups, that will be tomorrow)

FRIDAY 7-20-12
AMRAP
1 Pull-up each minute increasing by 1 each round
i.e. 1 Pull-up the first minute,2 Pull-ups the second minute... until you can't complete the round.
score is number of minutes plus pull-ups done in the uncompleted round.

WOD'sfor the week

Phillip leaves to go back to Alaska this Monday and wanted to leave you with his last set of WOD's. Actually, I asked him to help me make these up. Now we can all think about him all week.

MONDAY 7-9-12
Deadlift
1-1-1-1-1-1-1*
*must set a new PR or keep going
mini WOD following:
50-40-30-20-10 for time:
Abmat Sit-ups
Air Squats

TUESDAY 7-10-12
"Randy"
75 Power Snatch (75, 55) for time

WEDNESDAY 7-11-12
"Helen"
3 Rounds for time:
400 Meter Run
21 Kettle Bell Swings (53, 35)
12 Pull-ups

THURSDAY 7-12-12
For Time:
21-15-9
Dumbbell Thrusters (35, 25) in each hand
Double Unders

FRIDAY 7-13-12
2 K Row for time

WOD's for the week

MONDAY 7-2-12
5 Rounds for time of:
15 Knees to Elbows
15 Hip Extensions
15 Push-ups
15 Box Jumps (24, 20)

TUESDAY 7-3-12
"Brenton"
5 Rounds for time of:
100' Bear Crawl (there and back)
100' Standing Broad Jump*
*after every 5 jumps do 3 Burpees, do not start counting from 1 again when you get to the wall.

WEDNESDAY 7-4-12
CLOSED for the HOLIDAY

THURSDAY 7-5-12
AMRAP in 12 minutes:
12 Push Press (115, 75)
12 Chest to Bar Pull-ups
12 Pistols
Nathan's birthday is today and he will be 22. We could celebrate by doing 22 of each movement for 22 minutes, or not.

FRIDAY 7-6-12
"SQT"
3 Rounds for time of:
10 Ground to Overhead (95, 65)
200' Shuttle Sprint (there and back twice)

WOD's for the week

MONDAY 6-25-12
21-15-9
Deadlift (225, 155)
Thruster (95, 65)

TUESDAY 6-26-12
10 Rounds each for time of:
15 Push-ups
100 Meter Sprint
Rest 60 seconds between rounds

WEDNESDAY 6-27-12
"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-ups*
10 Pistols**
15 Pull-ups

*do full negatives on the wall or use a plate under the abmat and touch your head everytime
** use as low a box or stack of weights as possible if you need the assist

THURSDAY 6-28-12
Front Squat
3-3-3-3-3
mini wod to follow but I don't know what it is yet

FRIDAY 6-29-12
5 Rounds for time of:
2 Rope Ascents
5 Clean and Jerk (suggested weights to follow)

SATURDAY 6-30-12
I think we are too busy during the summer to have Saturday classes. Most people are getting to the gym in the week 4-5 times and have family plans on the weekend. We will cancel summer Saturday classes and resume them again when school starts and people need one more opportunity to get to the gym in a week. There will still be an 11:00 class during the week, but only if someone signs up for it.

For those of you interested in the class Dylan is offering on nutrition write your name down and what time would be good for you. Then we will see what fits with Dylan's schedule. So far I have Mark, Melissa, Leanna and several in the Meece family that are interested.

WOD's for the week

MONDAY 6-18-12
For Time:
Run 800 meters
50 Double Unders
25 Burpees
Run 600 meters (400+200)
25 Double Unders
20 Burpees
Run 400 meters
10 Double Unders
10 Burpees

TUESDAY 6-19-12
For Time:
21-15-9
Hang Squat Dumbbell Cleans (50, 35) each hand
Handstand Push-ups*
* Must touch head to the mat each time (full negatives)

WEDNESDAY 6-20-12
3 Rounds for time of:
25 Ring Push-ups
25 Jumping Back Squats (sand bags)

THURSDAY 6-21-12
5 Rounds for time of:
10 Turkish Get-ups (53, 35)
15 Russian Lunges (25, 15)
20 Butterfly Sit-ups

FRIDAY 6-22-12
"Karen" for time:
150 Wall Ball Shots (20, 14)

SATURDAY 6-23-12
Let me know if there is any interest in keeping the Saturday class in the summer. It seems to be hard to get to lately for most people. We can bring it back when school starts up again if that is what most people want.

WOD's for the week

We are back and glad to be home again. I was glad to see all the names and times on the board for all the workouts we were gone for. Thank you again to Mark for taking all of my classes. And thank you to Renee and Dylan for being there for all of their regular classes. It appears that things ran smoothly without me, but I hope someone missed me a little. I'm interested in the story that goes along with the hole in the wall where the kettle bells usually are. We are trying to make some improvements in the gym this summer by painting and finishing some trim while we have Phillip and Lydia at home to help out. I think we will include patching the walls at the same time.

MONDAY 6-11-12
3 Rounds for time of:
25 Abmat Sit-ups
25 Supermans
25 Evil Wheels/Roll outs*
*start on your knees, push a barbell out on the floor until your belly is on the ground then pull it back to your knees=1. Phillip's name is "Evil Wheels", Lydia calls them "Roll outs"

TUESDAY 6-12-12
7 Rounds for total reps:
1 minute Double Unders
1 minute Ground to Overhead* (135, 95)
*this can be clean and jerk or snatch as long at the weight goes from ground to fully overhead.

WEDNESDAY 6-13-12
For time:
800 meter Run
then: 21-15-9
Push Press (115, 75)
Toes to Bar
800 meter Run

THURSDAY 6-14-12
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

FRIDAY 6-15-12
"Last Ascent" for time:
5-10-15
Back Squat (225, 155)
Box Jumps (24, 20)

SATURDAY 6-16-12
Are Vacations Over?
Bring a friend and let's do something FUN!

WOD's for next week

We are on our way and I realized that I forgot to put the WOD's on the blog. Rather than just let you be surprised everyday I thought I might stop for a minute and let you see them.

MONDAY 6-4-12
"Hope"
3 Rounds for reps of:
1 min Burpees
1 min Power Snatch* (75, 55)
1 min Box Jump (24, 20)
1 min Thrusters (75, 55)
1 min Pull-ups
1 min Rest
* You don't need to do a full squat under the bar.
This WOD is a fundraiser that CrossFit is doing on June 9th in support of St. Jude's Children's Hospital. I didn't sign us up because I was going to be gone, but I still want us to do the workout. If you would like to ask for sponsors to donate money, I'm sure we can turn that in to CrossFit and they will accept it. This WOD is done in the same time time pattern as Fight Gone Bad so it's already programed on the clock. Have fun!

TUESDAY 6-5-12
5 Rounds of:
1min 30 KB Swings (53, 35)
1 min rest
* penalty for not getting 30 Swings in the minute is 15 Burpees to be completed at the end of the WOD for each round missed.

WEDNESDAY 6-6-12
"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95, 65)

THURSDAY 6-7-12
 Chipper for time:
70 Walking Lunges
60 Abmat Sit-ups
50 Double Unders
40 Push-ups
30 Toes to Bar
20 Box Jumps (24, 20)
10 Supine Ring Rows*
*Rings at waist level and lay under the rings, pull-up to shoulder level

FRIDAY 6-8-12
5 Rounds for time of:
10 Power Cleans* (135, 95)
15 Wall Ball Shots (20, 14)
* don't need a full squat under the bar

SATURDAY 6-9-12
No Class this week

WOD's for the week

It seems only right that we start the week after Memorial Day with a Hero WOD.

MONDAY 5-28-12
Closed for the Memorial Day Holiday

TUESDAY 5-29-12
"JT" for time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 5-30-12
5 Rounds for time of:
25 Push Press (75, 55)
50 Double Unders

THURSDAY 5-31-12
Clean
3-3-3-3-3-3-3

FRIDAY 6-1-12
5 Rounds for time of:
1 Rope Ascent
5 Handstand Push-ups
10 Overhead Pistols (45, 35)*
*use bar for weight, alternate legs

SATURDAY 6-2-12
Contact Mark if anyone wants to do a WOD on Saturday. He will be the trainer for me while our family is on vacation for a week. Please sign up for the days you will come the following week and call him if you are not able to come. His cell phone number is 382-0335. He is coming in from work if there is anyone who has signed up but he will not come in if there is no one signed up. Don't plan on just showing up and hoping there is a class. It might be cancelled.

I'll put WOD's up for the next week before I leave.

Newest On Ramp Grads

The last three On Ramp Graduates finished up a while ago at three different times. I've been waiting until they were all done so I could put their pictures up on the blog together. These new additions have been working out with you and you have already made them welcome. Encourage them to keep making progress with you in our expanding family.

Colby Beussink

Valerie Winingar

 

Mike Maland

Congratulations everyone and welcome to the family!

WOD's for the Week

This is the first week of summer vacation from school. Our times are changing for the summer to 7am, 8am, 11am, 4pm, 5pm, 6pm and lifting with Dylan as you schedule with him. Please sign up for the classes you plan to attend. This helps me know when there is a class that doesn't meet your needs. We can change times to better suit your schedules. Let me know what you like and what you don't.

MONDAY 5-21-12
3 Rounds for time of:
50 Double Unders
40 Sit-ups
30 Med Ball Cleans (20, 14)
20 Pull-ups
10 Handstand Push-ups

TUESDAY 5-22-12
1/4 "Murph"
Run 400 meters
25 Pull-ups
50 Push-ups
75 Squats
Run 400 meters
*you may do the middle part in any order i.e.
5 Pull-ups
10 Push-ups
15 Squats
for 5 Rounds
decide after the first round if you want to complete half "Murph" by doing another round

WEDNESDAY 5-23-12
Overhead Squats
1-1-1-1-1-1-1

THURSDAY 5-24-12
5 Rounds for time of:
20 Back Squat (185, 135)
200' Bear Crawl

FRIDAY 5-25-12
In honor of Lydia's birthday do:
5 Rounds for time of:
30 KB Swings (53, 35)
25 Wall Ball Shots (20, 14)
20 Box Jumps (24, 20)
15 Cleans (135, 95)
10 Pull-ups
*these are her favorite moves, Happy Birthday Lydia!

SATURDAY 5-26-12
This is Memorial Day Weekend. There are no classes on Monday 5-28-12. Let me know if you want a "party" workout on Saturday.

Summer Times

I have been asking for suggestions for times you would prefer the gym to be open in the summer. Several suggestions have been made that I think I can manage.

Starting next week on May 21, 2012 there will be a 7am class time Monday thru Friday instead of the 6:30am that we currently have. There will still be the same 8am option Monday thru Friday as there has been all along. Then the middle of the day time that was popular with a few people will be 11am Monday thru Friday unless those of you that like that time prefer 11:30 or 12. Let me know on that one. The afternoon/evening classes will remain the same as before with 4pm, 5pm and 6pm classes each day. The Saturday class that used to be popular has become not so much anymore. Do you still want an option of a Saturday class?

For each of these class options it may become more and more important to sign up for those classes you plan to attend. When my family goes on vacation the first week of June Mark Guilliams has agreed to open the gym for the classes I normally teach. I am not going to ask him to leave work to open the gym if no one is planning on coming! To be sure someone is at the gym with a key to let you in sign up, then show up. I'm not real thrilled with driving to the gym at various times of the day for no one to come either but I won't let that happen to Mark, or Renee, or Dylan.

In summary: Class times M - F are 7am, 8am,11am, 4pm, 5pm, 6pm and lifting scheduled with Dylan.
Saturday 10am unless I hear differently from you.

Please let me know what you prefer and I can do what everyone likes best.

WOD's for the week

Melissa Guilliams suggested in honor of all the mothers in our gym we should do all Girl named workouts this week. I took that suggestion but modified it a little so we are only doing three of the Girl WOD's. I hope you like our way of honoring our Girls.

MONDAY 5-14-12
"Helen"
3 Rounds for time of:
Run 400 Meters
21 KB Swings (53, 35)
12 Pull-ups

TUESDAY 5-15-12
Deadlift
5-5-5-5-5

WEDNESDAY 5-16-12
3 Rounds for time each of:
800 Meter Run
Rest 2 minutes

THURSDAY 5-17-12
"Annie"
For time:
50-40-30-20-10
Double Unders
Sit-ups

FRIDAY 5-18-12
"Elizabeth"
For time:
21-15-9
Cleans (135, 95)
Ring Dips

SATURDAY 5-19-12
First Weekend of Summer Vacation from School
"Share the Pain"
Let's make up something fun to start the summer off right!

WOD's for the week

This time I think I can really publish what the title claims.

MONDAY 5-7-12
Shoulder Press
5-5-5-5-5
*this is not Push Press, no bounce

TUESDAY 5-8-12
CF Regional's Individual Event 2
Row 2K
50 Pistols
30 Hang Power Cleans (225, 155)

WEDNESDAY 5-9-12
"The Chief"
AMRAP in 3 minutes:
3 Power Cleans (135, 95)
6 Push-ups
9 Squats
rest 1 minute and repeat 4 more times for a total of 5 AMRAPS
count reps for each 3 minutes

THURSDAY 5-10-12
21-15-9
Box Jumps (24, 20)
KB Swings (53, 35)
Sumo Deadlift High Pulls (75, 55)

FRIDAY 5-11-12
"Trevor"
Group Workout
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
20 rounds = "Trevor"
divide rounds up between people in each class so that "Trevor" is completed in each hour.

SATURDAY 5-12-12
Tire Flips
Farmers Walk
Sand Bag Run
Jumping Back Squats

Wod's for all of the week now

Last night when I started to post the WOD's I realized that I left the paper at the gym. I tried to post just Monday and Tuesday because I remembered those and save the rest for today when I had my paper again. I just checked the blog and found that only the title got posted! That explains why everyone was surprised this morning. I thought they just hadn't checked the web. I didn't realize it was my error in not checking to see that the partial list actually posted. Sorry about that!

MONDAY 4-30-12
"Badger"
3 Rounds for time of:
30 Squat Cleans (95, 65)
30 Pull-ups
800 Meter Run

TUESDAY 5-1-12
CrossFit Regional Individual Event 1
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups

WEDNESDAY 5-2-12
4* Rounds for time of:
Run 400 Meters
29 Back Squats (135, 95)
* "Manion" is 7 rounds if you want to do the full Hero WOD

THURSDAY 5-3-12
7 Rounds for time of:
10 Med Ball Cleans
10 Burpees

FRIDAY 5-4-12
For time:
50 Wall Ball Shots (20, 14)
40 Double Unders
30 KB Swings (53, 35)
20 Steps Lunging Waiter's Walk (53, 35)
10 Box Jumps (20, 14)

SATURDAY 5-5-12
5 Rounds for time of:
20 Sit-ups
20 Squats
20 Push-ups
100' Farmers Walk (53, 35)
*Weight in one hand to the wall and change hands without setting the weight down to come back.
Penalty of 10 Burpees for setting the weight down, to be done before you go on to the next round

Pictures

I have been asked to put up the results of each day from the white board on the blog but I think I'm not going to be able to get that done. I am going to try something new though in regards to pictures. I am not a very good photographer when all is calm and I'm even worse when I'm distracted by doing something like training. The camera I have can be used, however, by anyone else that has a free hand. I'm going to try to leave the camera in the gym and take it home once in a while to post some of the pictures you all take. Try your hand, and take as many pictures as you can. It's digital so there is nothing to waste. Any bad shots I will edit out so don't worry about indiscreet photos on the blog. Hopefully we can start to see some workout photos of our people on our blog. Start taking pictures and I will start posting them.

WOD's for the Week

MONDAY 4-23-12
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps
GHD Sit-ups*
*scale with Abmat Sit-ups as needed

TUESDAY 4-24-12
Run 800 Meters
10 Rounds of:
10 Handstand Push-ups
10 Pistols
Run 800 Meters

WEDNESDAY 4-25-12
"Fran"
21-15-9
Thrusters
Pull-ups
*if not doing Rx weight do 12 minute AMRAP of:
10 Thrusters
10 Pull-ups

THURSDAY 4-26-12
Back Squat
2-2-2-2-2-2-2-2-2-2
*if you can't continue to go up in weight work on technique with low weight

FRIDAY 4-27-12
12 Minute AMRAP of:
1 Rope Ascent
15 Push-ups

SATURDAY 4-28-12
No Class at the gym
There will be an opportunity to move furniture for the Salvation Army in Cape. Meet at FBC in Cape on the corner of Lexington and Cape Rock at 9:00am to help if you need another workout.

WOD's for the Week

If any of you are suffering from Burpee withdrawal talk to David about going on with a Royal Burpee challenge. He would love to tell you about it for sure but I told him I didn't want to hear about it and there was no way I was doing any more Burpees for quite some time.

MONDAY 4-16-12
"Pheezy"
3 Rounds for time of:
5 Front Squats (165, 115)
18 Pull-ups
5 Deadlift (225, 155)
18 Toes to Bar
5 Push Jerk (165, 115)
18 Hand Release Push-ups*
*lift your hands at the bottom of each push-up

TUESDAY 4-17-12
5 Rounds for time of:
25 yards Handstand Walk*
*or 25 Handstand Kick-ups on the wall
50 Squats

WEDNESDAY 4-18-12
"Grace"
For time complete:
30 reps of Clean and Jerk (135, 95)*
*if not doing Rx weight do:
AMRAP in 10 minutes of:
Clean and Jerk at appropriate weight

THURSDAY 4-19-12
5 K Run
Several people have asked me to do this workout again and Thursday looks like it will be a nice day for it, much cooler than in July!

FRIDAY 4-20-12
Snatch
1-1-1-1-1-1-1

Saturday 4-21-12
5 Rounds for time of:
25 Overhead Squats (with your hammer)
Tire Flips (from one end of the gym to the other)
Shuttle run (from one end to the other 3 times)
Overhead Lunges (with your hammer back to your tire)
10 Sledge Hammers (on your tire)
*we could do this as a team workout if you bring lots of friends

Newest On Ramp Graduates

I have delayed once again in getting pictures to you as soon as the class finished their On Ramp. You have worked with these newest On Ramp graduates already and are making them feel welcome. For anyone who doesn't know them, they are a welcome addition to our family and I hope you will introduce yourselves to them soon.

Julianna Ford

Sarah Catrino

Scott Ozark

Laura Muir