Archive for May, 2007

5/30/07 WOD

Thursday, May 31st, 2007

A fun little workout with some running and bodyweight exercises.

5 Rounds for time

400 M Run

25 Pushups

20 Situps

15 Kneeball

Marilyn 22:36, Steve 23:47, Eric 21:11, Vince 17:36, Jeff 16:57, Jami 30:57, Angela 25:37, Debbie 29:35, Joe 18:05, Dawn 30:44, Bayan 24:03, Shane 28:30, Alaina 23:39.  Great job gang.  Everyone keep pushing.

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Shane feeling the heat on the run.

5/29/07 WOD

Wednesday, May 30th, 2007

Great turnout today for a tough workout.

6 Overhead Squats (95lb)

7 Pullups

8 Kettlebell Swings (55lb)

John 8 rds, Steve 7 2/3 rds (as RX’d), Vince 11 rds, Bayan 8 1/3 rds, Dawn 10 rds, Jami 10 2/3 rds, Laura 11 2/3 rds, Rick 9 1/3 rds, Marilyn 13 1/3 rds, Alaina 14 rds, Joe 13 2/3 rds (as RX’d), Debbie 13 rds, Ben 11 1/3 rds.

Memorial Day Workout

Tuesday, May 29th, 2007

We had a great turnout for our Memorial Day Workout.  I will have pix and a brief story later today.

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The group at the top of the hill.

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Great job to Angela, Dawn, Debbie, Steve, Vince, John, Eric, Jeff, Ellie and Maria for climbing the hill, doing burpees and pushups in between. 

5/25 and 5/26/07 WOD’s

Tuesday, May 29th, 2007

Fight on Friday II

1 min bag work

1 min bag burpees

1 min jump rope

1 min med ball situp

1 min rest

5 rounds

Jeff W. 5, John 5, Vince 5, Angela 5, Alaina 5, Jeff C 5, Bayan 5, Dawn 5, Debbie 5.  Great job to everyone for hammering this work out.

Suffer on Saturday

We decided to do “Kelly”.

5 rounds

400 M run

30 Box Jumps

30 Wallball (20lb)

For time

Jeff 23:04 (as RX’d), Eric 24:41 (as RX’d), Marilyn 25:49.

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Aita after a workout!

5/24/07 WOD

Friday, May 25th, 2007

Deadlift

5 5 3 3 3 1 1

Marilyn 135lbs. for 1

John 275lb

Steve 315lb

Vince 255lb

Jeff 455lb

Dawn 185lb

Angela 165lb

Shane 275lb

Alaina 105lb

Bayan 325lb

Eric 225lb

Joe 385lb

5/23/07 WOD

Thursday, May 24th, 2007

A little change of pace.

Pushup

Situp

Squat

Add 1 rep at the beginning of every minute, go until you cannot go any longer.

ROW

Add 20 meters at the beginning of every minute, go until you can go no longer.

Marilyn 12 rounds and 9 rounds

Steve 13/10

Dawn 10/10

Ben 11/12

Bayan 14/12

Shane 11/12

Matt 14/11

Debbie 13/11

Laura 13/10

Joe 18/14

Alaina 12/11

Good job group for doing something a little bit different.

5/22/07 WOD

Wednesday, May 23rd, 2007

A unique little mixer.

9 15 21

Clean and Press (95lb)

Overhead Split Lunge (20lb)

Floor Wipers (135lb)

400 M run

Joe 20:54 (as RX’d), Debbie 21:37, Vince 19:52, John 18:05, Eric 15:41, Jeff 15:21 (as RX’d), Alaina 24:02, Jami 24:28, Dawn 31:46, Angela 23:18, Bayan 20:21 (as RX’d).  Great job to everyone.  Keep up the hard work gang.

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Vince, Dave and John ask the question “B121, where are you?”

5/21/07 WOD

Tuesday, May 22nd, 2007

Today we did “Tia”.

28 Pullups

28 Dips

500 Meter Run

4 Box Jump Circuits

28 Burpees

28 Wall Balls

For time

Rick 13:21, Marilyn 12:20, Vince 9:39 (as RX’d), Jeff 8:42 (as RX’d), Jami 13:20, Dawn 16:43, Steve 11:17 (as RX’d), Debbie 13:02, Bayan 15:18 (as RX’d), Alaina 11:52, Eric 9:06, Joe 7:49 (as RX’d).  Great job gang.  Our group is starting to expand…everyone keep pushing each other to greater heights.

5/17, 5/18, 5/19/07 WOD’s

Monday, May 21st, 2007

Quite a bit behind. 

5/17 WOD

5x5x5x5x5 Back Squat for Load

Laura 5x155lb

Rick 5x205lb

Marilyn 5x80lb

Vince 5x225lb

Jeff 5x325lb

Shane 5x215lb

Alaina 5x95lb

Joe 5x345lb.

5/18/07

Tabata Terrific…a nasty little interval workout.

Tabata Pushups, Pullups, Squats, Situps, Dips.  Take combined lowest score for all exercises.

Alaina 45, Dawn 34, Marilyn 62, Jeff 51(as RX’d), Bayan 35(as RX’d), Tony 45(as RX’d), Laura 60, Joe 51(as RX’d), Debbie 43.

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Alaina, Marilyn, Dawn after the Tabata’s.

5/19/07 Painstorm XXV

Dawn, Laura, Vince, Joe and Jeff showed up to do Painstorm.  Nasty stuff.

500 45lb thrusters for time

I have times for everyone, I just need to double check them.  Great job to Laura, Vince, Dawn, Joe and Jeff for all COMPLETING Painstorm, as it was one that hurt quite a bit.

5/17/07 WOD

Thursday, May 17th, 2007

Interesting workout today.

5 Rounds, scored by combining highest plus lowest divided by two.

2 min of Kettlebell Swing(reps)

2 min of Row (calories)

Jami 56.5 as RX’d, Steve 56 as RX’d, Dawn 46.5, Bayan 58 as RX’d, Vince 61.5 as RX’d, Shane 62 as RX’d.  Evening group did a team competition.  Jeff and Alaina 352, Joe and Debbie 345.

Fun time gang.