Friday, August 20, 2010
By Shana A. | August 20, 2010
Caption suggestions, anyone? It’s possible someone lost a contact. That’s all I got.
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CFED WOD
For time:
21 – 15 – 9 rep rounds of –
Deadlift (w:155/175 m: 225/250)
Ring Dips
Toes to Bar
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No camel route is long, with good company.
- Turkish Proverb
SCORES:
Topics: dromedary | 6 Comments » | 213 views
Thursday, August 19, 2010
By Shana A. | August 19, 2010
MD is legit. Good looking front squat there, MD!!
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Happy Birthday, Tommy!
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CFED WOD
“GI Jane”
For time:
100 Burpee pullups
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The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.
- Muhammad Ali
SCORES:
Topics: flamingo | 17 Comments » | 230 views
Wednesday, August 18, 2010
By Shana A. | August 18, 2010
Shu and Syed each ran three 800-meter intervals and a 100-meter interval to post the fastest run time on the board yesterday. After finishing the wod – did you wish you had stategized differently?
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Interested in getting your fish oil a better way?? CFED is taking pre-orders for 10 oz bottles of high-quality, super-concentrated, purified Omega-3 Fish Oil. $38 for a bottle of 30 servings — 1625-1900mg EPA and 1525-1700mg DHA and 500-900 “other” Omega 3 Fatty Acids. Average Omega-3′s per serving: 4000mg. Choose from mint, lemon, tangerine, chocolate or vanilla.
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CFED WOD
Front Squat
3 – 3 – 3
then…
3 rounds for time:
10 Overhead Squats (w:95 m:135)
50 Double-Unders
From 2010 CrossFit Games Northwest Regional Qualifier
Chris Spealler 2:39, Eric O’Connor 2:53, Ashleigh Moe 4:37
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Miracles sometimes happen, but more often they’re made of faith and will and hope and imagination, to say nothing of sweat.
- Tom Waldman
SCORES:
Topics: gumption | 9 Comments » | 208 views
Tuesday, August 17, 2010
By Shana A. | August 17, 2010
OHS’s. L-R: Jonathan B., Lauren M., Chet, Michael N.
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CFED WOD
For time:
Partner 5K Run or Row.
Teams of 2 alternate intervals until 5,000 meters has been accumulated. Partner 2 must run the same interval as partner 1 so that at the end of the workout , the partners have run equal distances. No interval should exceed 800 meters.
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It is what a man thinks of himself that really determines his fate.
- Henry David Thoreau
SCORES:
Topics: frolick | 14 Comments » | 227 views
Monday, August 16, 2010
By Shana A. | August 16, 2010
9AMers got extra credit for pointing their toes… gold stars all-around!!
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CFED WOD
“Big Bopper“
3 min AMRAP:
5 Hang Power Cleans (65/95/135)10 Situps
Rest 1 minute.
3 min AMRAP:
4 Push Press/Push Jerk (65/95/135)8 Air Squats
Rest 1 minute.
3 min AMRAP:
3 Overhead Squats (65/95/135)6 Pullups
Rest 1 minute.
Repeat. Score is total reps from all rounds.
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The tougher the job, the greater the reward.
- George Allen
SCORES:
Topics: kahuna | 9 Comments » | 182 views
Saturday, August 14, 2010
By Shana A. | August 14, 2010
Beth, Roy and Adam working through their frog-hop burpees…
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CFED WOD
21 – 18 – 15 – 12 – 9
Push Press (w:55/65 m:75/95)
Box Jumps (w:20/24 m: 24/28)
Pullups
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It takes a big man to cry, but it takes a bigger man to laugh at that man.
- Jack Handy
SCORES:
Topics: kerpow! | 2 Comments » | 101 views
Friday, August 13, 2010
By Shana A. | August 13, 2010
Angie and Matt G. suffering through the overhead lunges together…
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Happy Birthday, Ann!!
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CFED WOD
For time:
800 M Row
400 M Tire Sled drag (w:15/20 m:25/35)
200 Jump Rope Singles
100 Ft Frog Hop Burpees
50 Extra Deep Jumping Squats (to slam ball depth)
25 Cartwheels
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Play is the only way the highest intelligence of humankind can unfold.
- Joseph Chilton Pearce
SCORES:
Topics: buffoonery | 18 Comments » | 260 views
Thursday, August 12, 2010
By Shana A. | August 12, 2010
9AMers making the turn on the 10M sprints. L-R: Michael W., Jessica, Beth, Mandy, Harrie.
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Happy Birthday, Jody!
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CFED WOD
Push Press
3 – 3 – 3
then…
For time:
(Using a single dumbbell for all movements)
50 Overhead Walking Lunge Steps (w:35/40 m:50/55)
30 Dumbbell Swings
20 Weighted Situps
40 Overhead Walking Lunge Steps
20 Dumbbell Swings
15 Weighted Situps
30 Overhead Walking Lunge Steps
10 Dumbbell Swings
10 Weighted Situps
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SCORECARD:
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
- Herm Albright
Topics: berzerker | 12 Comments » | 218 views
Wednesday, August 11, 2010
By Shana A. | August 11, 2010
Shane, Chet, Forrest, BJ, Corrie and Lauren M. take off at a blistering pace!
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We are chalking it up to the heat and extra tough workouts lately, but it seems we’ve gotten a little lax about putting our things away in the gym. Be a courteous CrossFitter; if you use something, please put it back where you found it, the way you found it. Examples: Used a band for your pullups? Take it off the bar and hang it up when you are done. Used a yoga mat for your situps? ROLL it back up and place it in the bucket. Stacked up some bumper plates for your jumping pullups? Put them back in the rack before you leave. Tied knots in a jumprope to adjust the length? Untie it before you hang it on the hook. We could go on, but we think you get the point.
Speaking of chalk: a note about chalk. Chalk is not meant for soaking up your sweat. It is meant to help you get a better grip on the barbell or rings or what have you. If the chalk is forming a paste resembling white fingerpaint, it is not the solution to your slippery issue. You need a towel. No amount of chalk is going to dry you up, you soggy, sweaty person.
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CFED WOD
Back Squat
5 – 3 – 3 – 1 – 1 – 1
“Death by 10 Meters”
Run 10 meters on the minute. Every minute, add 10 meters until you can no longer continue.
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The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.
- Mia Hamm
SCORES:
Topics: llama | 5 Comments » | 198 views
Tuesday, August 10, 2010
By Shana A. | August 10, 2010
Ben, Spencer and Tommy chippin’ away at yesterday’s clean & jerks…
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CFED WOD
4 minutes of Cindy.
Rest 2 minutes.
Run 1 mile.
Rest 2 minutes.
Complete 21 Deadlifts (w:155 adv-w/m:205 adv-m:250)
Rest 2 minutes.
4 mins of Cindy.
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SCORECARD:
Success comes from knowing that you did your best to become the best that you are capable of becoming.
- John Wooden
Topics: grizzly | 8 Comments » | 205 views