Saturday, Feb. 5 WOD: January Jump Start WOD:

Today is our January Jump Start WOD:

So the winner is C!!  Come join us for 

the WOD at 11 or 12 and lunch at Nacho 

Mama's at 1 pm!!

WOD: 

c.  For time:

*  20 inch Box jump, 50 reps

*  Rope climb, 5 ascents

*  1.5 pood Kettlebell swing, 50 reps

*  50 sit-ups

*  40 pound dumbbell Hang power clean, 50 reps

*  800 meter Run

*  50 Back extensions

Have you been working on your goals?  


Are you ready for a WOD and lunch at Nacho Mama's?  


Are you ready to vote for the WOD you will do on Saturday?  


If you have a WOD you want to put up for the vote, post it under comments or 


write one out at the gym.  We will be voting Wednesday and Thursday.  



So far the choices are:



a.  1000 burpees for time (I put this one as a joke because of Mikko Salo's

(winner of the 2009 CF Games) video on HQ's site on January 13!  Check it out!)



b.  20-15-10-5 reps for time:

* cleans

* ghd sit-ups

* push-ups





c.  For time:

*  20 inch Box jump, 50 reps

*  Rope climb, 5 ascents

*  1.5 pood Kettlebell swing, 50 reps

*  50 sit-ups

*  40 pound dumbbell Hang power clean, 50 reps

*  800 meter Run

*  50 Back extensions

Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48. 

Friday, Feb. 4 WOD: cleans

Clean 


3-3-3-3-3-3-3 reps


for max weight

Thursday, Feb. 3 WOD "Holbrook"

"Holbrook"

Ten rounds, each for time of:

*  115 pound Thruster, 5 reps

*  10 Pull-ups

*  100 meter Sprint

*  Rest 1 minute

Post fastest and slowest rounds to comments.

Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs). 

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st 

Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North 

Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents 

attacked his vehicle with an improvised explosive device. He is survived by his 

wife Heather Holbrook and his parents Joan and James Holbrook.

Wednesday Feb. 2 WOD

Rest Day WOD:  Obstacle Day!

400 m. run

3 circles of box jump obstacle

200 m. run

300 m.  farmer's walk with dumbells at sides (m- 50 w- 35)

200 m. run

300 m. waiter's walk with plate over head (m- 45 w - 35)

200 m. run

30 sledgehammer hits on each arm

200 m. run

300 single unders

400 m. run

*This equals 1 mile of running.
**If you are preparing for the O-Run or Mud Runs, you might want to double the running to make it 2 miles.

                              Look everyone!  Cori is back!  She is off of bed rest and only has 3 weeks to go!

Tuesday Feb. 1 WOD

Three rounds for time of: 

*12 Muscle-ups

*75 Squats

Kristan Clever 8:48, Rob Orlando 9:03, Kevin Montoya 9:29, Brandon Pastorek 10:36, Michelle Benedict 13:01. 

Monday Jan. 31 WOD

Three rounds for time of:


Run 800 meters


Rest 2 minutes


OR




Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders




OR 


Do BOTH if you are really feeling guilty from the weekend! 

Saturday Jan.29 WOD

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

                             Adam's squatting how much?

                  Andrea and Lacey now hold the shoulder press record at 95 lbs!

               Jake rocking the deadlift at 485!  New Personal and gym record!

                              Brannon had PR's on all 3 lifts!!

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

Post total to comments.

Friday Jan. 28 WOD

For time:

21 L-pull-ups

20 One legged squats, alternating legs

18 L-pull-ups

16 One legged squats, alternating legs

15 L-pull-ups

12 One legged squats, alternating legs

12 L-pull-ups

8 One legged squats, alternating legs

                          Tyson is back!!!  Congrats to Papa Tyson and Mama Tamara!!!  

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56,Rebecca Voigt 27:11. 

Thursday Jan. 27 WOD

Snatch 


1-1-1-1-1-1-1 reps







Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs,Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs,Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
Post loads to comments.

Wednesday Jan. 26 WOD

Five rounds for time of:

*Run 400 meters

*20 Burpees

*15 Two-hand dumbbell Bent over row, 50 pounds each
    
       women: 35 lb

Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb). 

Tuesday Jan. 25 WOD

REST DAY WOD:  Tabata Kettlebell WOD:


*Tabata: 20 seconds of work, 10 seconds of rest

*8 rounds of each exercise, then move on to the next one.

*You will keep a total count for each exercise for your score.  Post KB weight and reps.


Exercises:

1    cleans  (alternating arms)

2    switch-outs

3    jerks  (alternating arms)

4    around the body  (alternating directions)

5    squats

Monday Jan. 24 WOD

Five rounds of:

15' Rope climb, max reps in 3 minutes

                                              
                                        Tara does rope climbs...

                                       ... and Murphy does box jumps!!!

Kevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.

Saturday Jan.22 WOD

"Elizabeth"

21-15-9 reps of:

   Clean 135 pounds

  
   Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39,Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).

Friday Jan. 21 WOD

Rest Day WOD:

"Rock and Suck"

Today you need to bring 2 exercises for the WOD.  Choose something you ROCK at (or are good at) and something that you SUCK at (or need to work on).  The format will be posted on Friday.  You will need to sign up for a time slot at the gym.  This way we will have all of the equipment and time available to work on your skills.

Times: 6 am, 7 am, 12:30, 1:00, 4, 4:30, 5, 5:30, 6, 6:30, 7

Thursday Jan. 20 WOD

Five rounds of:

   20 GHD Sit-ups

    5 Push jerk

For load and time.

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs. 

Wednesday Jan. 19 WOD

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

Wednesday's wod: We can only have 3 people at a time because of the rowing. Let me know what time you can come... 6am 7am, 12:30,12:45,1,1:15,4,4:15,4:30,4:45,5,5:15,

5:30,5:45,6,6:15,6:30,6:45,7,7:15,7:30, 7:45. Call, text, email or sign up at the gym. Thanks!

Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up,Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter. 

Tuesday Jan. 18 WOD

Three rounds for time of:

6 Muscle-ups


30 Wallball shots, 20/15 pound ball


12 Handstand push-ups


15  Power clean, 135 /95 lb

Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36,Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).