WOD

Monday November 30 2009

Lamarr Smith - Monday, November 30, 2009

Warmup
JM/ Samson Stretch 3 x 3
200m run
5 burpees
10 kb snatches (each arm)
15 pullups
2 rounds

Skill Work
Overhead Squat- grip/ overhead position/ depth

CrossFit WOD
30 Overhead Squats
450m run
3 rounds

last done Oct 15 2009 (click for results)

Announcements:

Please sign up for your class
Dec 5, 2009 - Lumberjack Memorial WOD (click for more info). Please sign up for this WOD it is a special wod and will be done at 10am. Click here to make a donation to the families who were devastated by this incident.

"We do not quit playing because we grow old, we grow old because we quit playing."

- Oliver Wendell Holmes

Here is a snapshot of our grocery shopping. If we are good this should last for the next 3 days. Once you lock in what you like and can eyeball your food portions the nutrition part of your training is not that difficult. However, it does require discipline in the beginning to stay on the right track. Stay tuned for more grocery shopping pictures. Also let's see what your grocery list looks like.

Question of the day:
What does your weekly grocery shopping consist of?

Results:

Nick 19:17 rx+ ( approx 550m)

Janece 16:41 rx

Meredith 18:35 rx

Kris 16:07 rx

Lenka 15:55 rx

Dustin 19:24 rx

George 13:02 rx r.o.m last rnd (much better)

Jackie 16:14 75#

Sammy 16:23 75#

MC 18:38 75#

Ed 19:31 65#

Mark 17:15 65#

Ron 16:19 65#

Eddie 15:34 45#

Delia 17:00 53#

Georgia 12:33 45#

Gail 19:41 45#

Red 14:43 45#

Leslie 13:20 35#

Jamie 16:33 35#

Steve 11:05 35#

Elvia 13:49 35#-25#

Jules 14:20 25#

Shabi 16:59 33#

Sonia 19:36 15#

Shawn 12:45 45# (400m)

Arvinder 17:28 35# (400m)

TJ 2 16:12 25# r.o.m

Doc 14:00 75# 2 rnds

Jeff 21:09 (DNF) 75#

Vince 21:23 (DNF) 65#

On-Ramp

Dan

Alan

Cory

Misc WOD

L

Z

Andrew

Comments (9) | Trackbacks (0) | Permalink

Comments

ashley cecil commented on 30-Nov-2009 06:30 AM

Hey, todays wod looked like a good one!! sorry we couldnt make it, i tweaked(sp?) my back last week on tuesday and it got worse as the week went on.I have been taking it easy but its just starting to get better. Ry and i have been just going on long walks to make me feel like ive been athletic. I hope its better by tomorrow so i can work out with you all again.

Anne Berryhill commented on 30-Nov-2009 08:02 AM

Ha! I love that quote- I have it hanging on a plaque in my house and I believe it 100%! I can't make it in today either, too many appointments to get to! Crush it guys!

Janece Katona commented on 30-Nov-2009 09:39 AM

Wow that picture of all those groceries looks delicious! Our food is very similiar with the only differences being "almond butter" instead of peanut butter and "almond milk" instead of soy. No wheat, grains, or dairy. Organic- cage free- omega3 enriched eggs and lots of veggies, especially brussel sprouts and brocolli! Eat all your veggies Kris! See u at 4pm today Z.

Jackie Gray commented on 30-Nov-2009 12:07 PM

Beer, Ice Cream, Chips, Wine, Cheese, Crackers, fruit, nuts, cheese dip.

Anne Berryhill commented on 30-Nov-2009 04:09 PM

Jackie, that's awesome! Yours is my back-up plan if all this healthy eating doesn't work out so well!

Rachael Roberts commented on 30-Nov-2009 08:32 PM

I'm bummed I missed tonights WOD, actually the last 4 WOD's!! Hoping I feel well enough tomorrow. Scott and I usually have a similar looking refrigerator, it's a little empty right now. I'm suffering through 2 blocks of vegetables right now, it's taking forever to eat, it's cold now.

Zionna Munoz commented on 30-Nov-2009 08:42 PM

Awesome day today!!! big thanks to big mike for the new sound system!!!! Thanks to big L and big Mike for installing it!! You all obviously know what my grocery list looks like. Although I will say that I do alter it about 3 to 4 meals a week. I guess you can call them cheat meals, I call them sweet meals!!

Kris Ulibarri commented on 30-Nov-2009 09:52 PM

Attention everyone: You are all invited to a wine tasting/ugly sweater Christmas party this Friday night in Irvine. We will be having it at my apartment Clubhouse. Wear your ugliest sweater and bring your favorite bottle of wine. There will be a pool tournament, a cookie bake-off, prizes for best-dressed, snacks and music. RSVP to me on here, at the gym, or on facebook. The party starts at 7pm.

Rachael Roberts commented on 01-Dec-2009 09:13 PM

I would like to attend an ugly sweater party, can u send me the location details :-)

Sunday November 29 2009

Lamarr Smith - Sunday, November 29, 2009

Active Rest Day

Attention all NLP athletes please read the following the Training Principles as they go into affect this week. We are growing and it is in our best interest to keep running an organized, clean and friendly facility. These principles are not rules but do have some consequences that in long run will only make you better. So in advance we great appreciate your continued support.

NLP Training Principles

1. Arrive early and stay la te. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's burpees per minute.

2. If you forget to sign in, it's 10 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting.

3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!

6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.

7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful

"Anything worth learning can not be taught." - unknown

We had several visitors this past week and we would like to recognize them. Heather (in picture above) and Ari (Ron's son) from CrossFit Invictus, Bobbi and Brandon from CrossFit 801, Kirsten from CrossFit West Santa Cruz, Cyndy, Aimee and Patti. It was our pleasure to have you guys workout with us and we look forward to seeing you guys soon. (unfortunately we could not post a picture of all of our vistors) It was great week of training and let's get ready for another week.

Many people were sore from this past week's wods. I would like to take a second to help you deal with the soreness.

Take your fish oil. If you do not know which brand to take please ask us and I can give you a little insight on that.
Make sure you you are drinking plenty of water before and after the wod.
Get your rest 6-8 hours per night.
Stretch, Stretch, Stretch.
After WOD nutrition. This is extremely important and vastly neglected by many people. You have just completed a crushing wod yet you will go a few hours without replenishing your bodies essential nutrients

Doing these simple things will greatly improve your recovery and keep you training.

Comments (4) | Trackbacks (0) | Permalink

Comments

Anne Berryhill commented on 29-Nov-2009 08:26 AM

Can you give us some suggestions for post WOD nutrition, especially for different kinds of workouts (i.e. High MetCon vs.Running Vs. Strength etc.) I know I would like to get better at replenishing!

Lamarr Smith commented on 29-Nov-2009 08:13 PM

that is a great question. I am tinkering with this now. here is a quick excerpt to how I attack my post wod nutrition.....(from Post Workout nutrition: High or low carb by Robb wolf) If you followed OPT’s Blog you will have noticed that he scales the amount of carbs and protein based on volume/intensity of an effort and percent body fat. That friends, is damn smart. I know of some fairly technical formulas that involve weight, duration of activity and some other factors, but it all relates to fairly static state endurance activities. I find it tough to extrapolate much to the CrossFit world from this information. A nice rule of thumb I have found effective is find your Zone block allotment. From this use about ¼ of your daily protein for PWO meals, and ½ your days carbs PWO for “big” WOD’s, ¼ of your day’s carbs for “small” WOD’s. This does not mean you need to weigh and measure every meal, just use this as a tool to find a nice PWO carb/protein level. By the numbers this would look like: My block allotment would be 17 blocks. PWO protein would be 4-5 blocks, PWO carbs would be 4-8 blocks. Huge variability? You bet, you need to pay attention to how much carbs you need to recover from a given beating. This IS where writing down what you eat pays big returns. Also here is another bit from the same article.... High Carb Reality Check I hope you see that a spectrum exists here…if I throw 10g of carbs into a PWO meal, it’s still pretty “low”. This is where people need to understand a little of the theory and then just get in and tinker. I also had an asterisk* up above. It denotes the fact that although a low carb PWO meal is preferable for health, for longevity I think an OCCASIONAL HC-PWO meal is of benefit for a variety of reasons. Some of what I will cover in the book relates to two facts which seem at odds: What is the metabolic profile most associated with EFFECTIVE aging? Answer: the ability to metabolize fat for energy. What Helps to ensure this profile? OCCASIONAL bouts of glycolysis (large amounts of carbs). To this end, once one is healthy, but following a low-carb approach drop in one HC-PWO meal every 5-7 days. Post burner is a perfect time. We have the entire article in the gym as a handout. Just ask and we can print you a copy. The thing about nutrition is that it is totally individual there is not one-size fits all. But we do have road maps and from these you must see which route works best for you.

ron commented on 29-Nov-2009 10:00 PM

Outstanding question by Annie and an utterly impressive answer by L. Unfortunately for my nutrional needs, others than being mindful of zone and trying to keep with it, I am not ready to make that nutrional leap which takes me from nutrional mindfulness to the obsessive state. I know at some level it keeps me from optimal performance, but so do alot of other things I do or don't do. Maybe at my age I've just become complacent with going to crossfit 5 times per week, eating well amd being ok with where I'm at. L & Z, thank you so much for being so hospitable to Heather,Max and Ari. L, don't forget, we swithched Monday @9:15 to Tues.

Anne Berryhill commented on 01-Dec-2009 04:31 PM

Yes, thanks L for the very in depth explanation. I feel like I have to hightlight, copy and paste it into a new document so I can pick it apart line by line in an attempt to understand it in order to implement it in some shape or form. I appreciate the help!

Saturday November 28 2009

Lamarr Smith - Saturday, November 28, 2009

Warmup
JM/ samson stretch 3 x 3
row 400m/ jump rope 2 mins/ run 450m
30 squats
20 pullups
20 supermen

CrossFit WOD
5 rounds for time
5 hang power cleans
5 front squats

5 push press
5 back squats
5 snatch push press
5 ohs

men's 115# women 85# . Try to complete each round before lowering the bar to the floor to reset.

"I will act as if what I do makes a difference." - William James: Angela already has the CrossFit spirit as she pushes her dad through the last reps of "Barbara".

Question of the day:
What is on your mind? Let us know in the comments section

Comments (0) | Trackbacks (0) | Permalink

Friday November 27 2009

Lamarr Smith - Friday, November 27, 2009

Warmup
JM/ Samson Stretch 3 x 3
Run 450m
20 pushups
20 situps

walking hamstring stretch
walking quad stretch
calve stretch

CrossFit WOD
courtesy of Optimum Performance Training
Run 1 mile
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..
Modifications available if needed ......of course!!

Announcements:

NLP will be supporting the friends and families of the soldiers tragically killed and injured at Fort Hood. Read below for more info.

Call To Action

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

"To put the world right in order, we must first put the nation in order; to put the nation in order, we must first put the family in order; to put the family in order, we must first cultivate our personal life; we must first set our hearts right."

- Confucius

Hope everyone enjoyed their Thanksgiving Day. We had a great turnout for our early a.m. Thanksgiving WOD.

Comments (1) | Trackbacks (0) | Permalink

Thursday Nov 26 2009

Lamarr Smith - Thursday, November 26, 2009

Happy Thanksgiving!!!!!!!!

Warmup
Joint mobility/ Samson Stretch 3 x 3
Indian run

bear crawl
crab walk
20 ball slams
20 kb swings
20 flutter kicks

CrossFit WOD

"Barbara"
5 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Please read the follow updated NLP training principles. We have instituted these as guidelines not rules. Once you have read through them we hope you understand and do your part to honor these principles as they will only improve our service to you and help keep you from getting hurt. We are growing and it becomes harder to maintain to control with set guidelines we are responsible for upholding.

NLP Training Principles

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's burpees.

2. If you forget to sign in, it's 10 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting. If you need assistance to sign please ask. We will gladly spend the time to show you.

3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!

6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.

7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful.

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers."
- Source Unknown

Kris after heavy deadlifts decided to tackle a 50" tire stack. Great way to go into the Thanksgiving Weekend. Happy Gobble Gobble everyone!!!

Question of the day:
What are you thankful for today?

Results:

Andrew 20:08:00 rx

Scott 24:20:00 rx

Kris 30:07:00 rx

Jeff 34:12:00 rx

Ron 30:07:00 rx

Jackie 23:05:00 rx

L 22:03:00 rx

Ed 34:53:00 rx

big Mike 28:35:00 rx

Angela 20:05:00 rx

Nick 17:16:00 rx r.o.m

Lenka 32:53:00 rx r.o.m

Leann 27:54:00 blue/ knee

Elvia 36:26:00 blue/ knee

Delia 31:39:00 jumping pullups

Red 23:17:00 jumping pullups

Cindy 22:50:00 jumping pullups

Shabi 40:28:00 blue/ jumping

Patty 24:14:00 knee/ jumping/ 4rnds

Heather 24:36:00 purple/ knee/ 3rnds

George 24:05:00 rx/ no pullups

Comments (2) | Trackbacks (0) | Permalink

Wednesday November 25 2009

Lamarr Smith - Wednesday, November 25, 2009

Warmup
JM/ Samson Stretch 3 x 3
follow the leader

Skill Work
clean

CrossFit WOD
Deadlift
10-5-5-3-3-3-1-1-1

Annoucements:

Please register for the CrossFit 101 on December 19th. This is a free opportunity to meet other crossfitters and the founder of CrossFit, Inc, Greg Glassman

Thanksgiving Weekend Schedule: Wednesday Nov 25- No olympic lifting class @ 7:30pm, Thursday Nov. 26th - only 8am , Friday Nov. 27 - only 10am, Saturday Nov 28 - regular schedule. Please sign up for these classes.

OC Throwdown- January 9th -10th 2010, All NLP please come out to support- Janece, Z, Lenka, Lamarr, Kris, Scott, Ron, Steve and Andrew.

Call To Action

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

"I hated every minute of training, but I said, don't quit. suffer now and live the rest of your life as a champion"

- Muhammad Ali

Question of the day:
How good are your meal choices?

Video of the day:

Comments (0) | Trackbacks (0) | Permalink

Tuesday November 23 2009

Lamarr Smith - Tuesday, November 24, 2009

Warmup
run 900m
10 kb snatch (each arm)
20 pullups
30 situps

Skill Work
med ball clean

CrossFit WOD
7 rounds for time of:
5 burpees
10 kb swings 24kg/ 16kg
15 med ball cleans 20#/ 10#

"We are all manufacturers. Making good, making trouble, or making excuses."

- H. V. Adolt

med ball cleans......you have to love them. They seem so simple but require a lot of attention to detail. Here Dustin looks pretty good, however we could still tweak this a lil bit. He should be under the object already if it is this high. The most common flaws are pulling the ball to your chest ( bicep curl), no shrug and not achieving full hip extension at the top of the clean.

Question of the day:
What is your thanksgiving day tradition? let us know and post to our comments.

Video of the day:

Comments (4) | Trackbacks (0) | Permalink

Monday November 23 2009

Lamarr Smith - Monday, November 23, 2009

Warmup
JM/ Samson Stretch 3 x 3
run 900m
10 handstands kickups/ 5 handstand pushups
20 pullups
30 pushups

Skill Work
back squat

CrossFit WOD
Amrap in 10 minutes of:
8 ring dips
24 jumping squats

rest 5 minutes then:
Amrap in 5 minutes of:
back squat 155#/ 95#

"Great things are not done by impulse, but by a series of small things brought together."

- Vincent Van Gogh

Video of the day:

Comments (1) | Trackbacks (0) | Permalink

Sunday November 22 2009

Lamarr Smith - Sunday, November 22, 2009

CrossFit WOD

Rest Day

On Pain "Your pain is the breaking of the shell that encloses your understanding. Even as the stone of the fruit must break, that its heart may stand in the sun, so must you know pain. And could you keep your heart in wonder at the daily miracles of your life, your pain would not seem less wondrous than your joy; And you would accept the seasons of your heart, even as you have always accepted the seasons that pass over your fields. And you would watch with serenity through the winters of your grief. Much of your pain is self-chosen. It is the bitter potion by which the physician within you heals your sick self. Therefore trust the physician, and drink his remedy in silence and tranquillity: For his hand, though heavy and hard, is guided by the tender hand of the Unseen, And the cup he brings, though it burn your lips, has been fashioned of the clay which the Potter has moistened with His own sacred tears." - Kahlil Gibran: Video of the day:

Comments (0) | Trackbacks (0) | Permalink

Saturday November 21 2009

Lamarr Smith - Saturday, November 21, 2009

Warmup up

Jump rope 3 minutes
bear crawl 20 yds forward
crab walk 20 yds backwards
20 situps
30 squats

CrossFit WOD
" Helen"
3 rounds for time:

21 kb swings 24kg/ 16kg
12 pullups
run 400m

Annoucements:

Please register for the CrossFit 101 on December 19th. This is a free opportunity to meet other crossfitters and the founder of CrossFit, Inc, Greg Glassman
Thanksgiving Weekend Schedule: Thursday Nov. 26th - only 8am , Friday Nov. 27 - only 10am, Saturday Nov 28 - regular schedule. Please sign up for these classes.
Special Saturday 9am workout on November 21, 2009 - Please all NLP athletes in attendance.
OC Throwdown- January 9th -10th 2010, Again all NLP please come out to support- Janece, Z, Lenka, Lamarr, Kris, Scott, Ron, Steve and Andrew.

"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything." - Arthur Saxon

MC trying his best to stay ahead of the ladies. I think they caught him.

Results:

Kris	8:33	rx
Andrew	7:49	rx
Brian	9:49	rx
Lenka	11:30	rx
Big Mike	11:05	rx
Ed	12:30	rx
Angela	11:49	rx
Bryan	9:20	rx
George	10:05	rx
Gail	13:07	rx
Meredith	10:24	rx
Red	12:09	blue
Sandra	11:16	blue/ grn
Ken	10:00	jumping
Arjun	11:24	8kg/ jumping
Leann	10:21	12kg/ blue
Delia	11:10	20kg/ jumping
Eddie	9:40	20kg/ jumping
Elvia	11:26	8kg/ blue
Jules	11:25	16kg/ 12kg/ blue

Comments (0) | Trackbacks (0) | Permalink

Kirsten	11:26	rx
Lenka	12:16	rx
Steve	12:46	rx
Jamie	14:51	rx
Ashley	15:20	rx
Dustin	15:28	rx
Ryan	15:30	rx
Mihai	16:33	rx
Delia	16:39	rx
Bryan	17:40	rx
Jackie	18:06	rx
Ed	18:25	rx
Sammy	18:27	rx
Mark	19:10	rx
Rachael	19:48	rx
Elvia	20:33	rx
Ron	21:21	rx
Sandra	21:34	rx
Vince	21:35	rx
Red	16:33	16-12kg
Eddie	15:44	20kg
Ken	12:28	16kg
TJ 2	15:28	16kg
Sonia	17:20	6kg/ 4#/ 6 rnds


O-Lift WOD
Pierre
Anne

On-Ramp
Dan
Alan

Monday WOD	A	B
big Mike	8 rounds	50 @ 95#

Nick	19:17	rx+ ( approx 550m)
Janece	16:41	rx
Meredith	18:35	rx
Kris	16:07	rx
Lenka	15:55	rx
Dustin	19:24	rx
George	13:02	rx r.o.m last rnd (much better)
Jackie	16:14	75#
Sammy	16:23	75#
MC	18:38	75#
Ed	19:31	65#
Mark	17:15	65#
Ron	16:19	65#
Eddie	15:34	45#
Delia	17:00	53#
Georgia	12:33	45#
Gail	19:41	45#
Red	14:43	45#
Leslie	13:20	35#
Jamie	16:33	35#
Steve	11:05	35#
Elvia	13:49	35#-25#
Jules	14:20	25#
Shabi	16:59	33#
Sonia	19:36	15#
Shawn	12:45	45# (400m)
Arvinder	17:28	35# (400m)
TJ 2	16:12	25# r.o.m
Doc	14:00	75# 2 rnds
Jeff	21:09 (DNF)	75#
Vince	21:23 (DNF)	65#

On-Ramp
Dan
Alan
Cory

Misc WOD
L
Z
Andrew

Andrew	20:08:00	rx
Scott	24:20:00	rx
Kris	30:07:00	rx
Jeff	34:12:00	rx
Ron	30:07:00	rx
Jackie	23:05:00	rx
L	22:03:00	rx
Ed	34:53:00	rx
big Mike	28:35:00	rx
Angela	20:05:00	rx
Nick	17:16:00	rx r.o.m
Lenka	32:53:00	rx r.o.m
Leann	27:54:00	blue/ knee
Elvia	36:26:00	blue/ knee
Delia	31:39:00	jumping pullups
Red	23:17:00	jumping pullups
Cindy	22:50:00	jumping pullups
Shabi	40:28:00	blue/ jumping
Patty	24:14:00	knee/ jumping/ 4rnds
Heather	24:36:00	purple/ knee/ 3rnds
George	24:05:00	rx/ no pullups

Jules	125#
Ed	245#	pr
Dustin	335#	pr
Leslie	125#
Jackie	325#	pr
Mihai	193#	pr
Andrew	400#	pr
Ken	235#	pr
L	495#
Shirley	180#
Christie	165#
Elvia	153#
Sandra	143#
Steve	225#	pr
Shawn	275#	pr
Kris	395#
big Mike	315#	pr
Manny	225#
Leann	tech
TJ 2	245#
Lenka	205#	pr
Kirsten	245#
Rachael	133#
Scott	325#	pr

WOD

"We do not quit playing because we grow old, we grow old because we quit playing."

Comments

Post a Comment

"Anything worth learning can not be taught."

Comments

Post a Comment

"I will act as if what I do makes a difference."

Comments

Post a Comment

"To put the world right in order, we must first put the nation in order; to put the nation in order, we must first put the family in order; to put the family in order, we must first cultivate our personal life; we must first set our hearts right."

Comments

Post a Comment

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers." - Source Unknown

Comments

Post a Comment

"I hated every minute of training, but I said, don't quit. suffer now and live the rest of your life as a champion"

Comments

Post a Comment

"We are all manufacturers. Making good, making trouble, or making excuses."

Comments

Post a Comment

"Great things are not done by impulse, but by a series of small things brought together."

Comments

Post a Comment

Comments

Post a Comment

"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything."

Comments

Post a Comment

Recent Posts

Tags

Archive

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers."
- Source Unknown