Metcon

WOD

Dynamic spine, shoulder and hip mobility prior to the WOD. Focus on lumbar and hip mobility.

Five rounds for time of 

Run 400 meters

Thrusters 15 reps 95/65 

Post time to comments

Static and relaxed stretching after the WOD. Focus on lumbar mobility with foam rolling, single knee to chest, open books, double knee to chest, kneeling prayer stretch, and seated sit and reach.

Ok, it's here! Michele and I can't wait to see everyone tonight and have our first full nutrition seminar. We hope that you walk away from it saying, "I get that!" Please bring a chair or two when you come tonight as seating is limited. Also, the 10.00 fee will be collected at the door. We look forward to seeing everyone, let's have a good time, some good food and learn some stuff. See you there!

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Michele Deaton commented on 09-Sep-2010 01:30 PM

4 X 400m run with 1 min. rest between - 1:50,1:47,1:45,1:52 Thanks for running with me, Marilyn!

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Overhead Squats 5x5

WOD

Dynamic shoulder and hip mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of

KB Swings 20 reps 1.5/1pood

Pull-Ups 20 reps

Box Jumps 20 reps

Static and relaxed stretching after the WOD

Post loads and times to comments

Brett pulls his first 5k row with a legit time of 21:55! Way to go dude!

Remember that we have the Nutrition 101 Seminar Thursday night @ 6:30pm. We will try to finish the seminar by 8:30pm. Have a great rest of the week.

Comments (7) | Permalink |

Comments

Michele Deaton commented on 07-Sep-2010 09:44 AM

OH Squats - 35,45,50,55,65 Metcon - 12:27 (25#KB, grn band, 19" box jumps)

Michele Deaton commented on 07-Sep-2010 12:40 PM

It's only a few days until my first 5K ever, so I felt the need to run the hill that's at the end of the race. I just needed it mentally! About 1 1/2 hrs after the WOD Darin tracked my time and distance, and oddly enough I ran a better time uphill than downhill! .7 mile in 6:09 at 8:47 average pace!

Troy Landrum commented on 07-Sep-2010 06:50 PM

OVHD Sqts: 75-85-95-105-115(1). Couldn't hold form on that last set. Metcon 10:43 as Rx'd. 4 pm class hoppin with lots of new athletes! Good work all.

Doane commented on 07-Sep-2010 07:30 PM

OHS 5x5 - 115-135-145-155-165(6reps)

Elisabeth Roper commented on 07-Sep-2010 07:37 PM

Didn't have time for the OHS. WOD. 9:45 scaled 1/2 of pullups w/ redband. Great job on hanging tough with your pullups Athena! And congrats on your OHS PR too.

Corey Doyle commented on 07-Sep-2010 07:40 PM

OHS-95-115-125-135-145. Feel like I'm starting to find the spot on those OHS's. WOD as rx'd 6:59. Thanks for the push Charlie.

Athena Lee commented on 07-Sep-2010 07:53 PM

OHS: 45-55-65-75-95(PR). Need to find a way to make that left wrist stronger! Metcon: 11:21 as RX'd. Your pullups looked great, Elisabeth! Just a matter of stringing more of them together! Corey and Charlie, your OHS looked strong!

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Metcon

WOD

Dynamic mobility before the WOD in your most limited movement pattern

Five rounds for time of

Push Press 6 reps 95/65

Toes to Bar 12 reps

Goblet Squats 24 reps (use a kettlebell or dumbbell and hold at chest height)

Static and relaxed stretching after the WOD 

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Coach Corey 

Goblet Squat Demo

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Comments

Tina Neuwirth commented on 27-Aug-2010 10:04 AM

What, none of the awesome AM crew wanted to post results for this one today?!? GREAT effort from everyone this AM, and way to support each other through it too! I did the WOD but without the toes to bar since I am not doing direct ab work right now...still tough! PP (65#) and goblet squat (1 pood): 9:08.

Don Davidson commented on 27-Aug-2010 11:04 AM

This was a good workout. 15:32 with PP (95#), KTE scale at end of first round of TTB, and 1 pood on goblet squat. The goblet squat really winded me. Thanks Tina for the tips on the push press. It helped me work through the last 2 rounds.

Michele Deaton commented on 27-Aug-2010 02:56 PM

4x800m interval runs - 4:40, 4:21, 4:44, 4:49.

Clint Stimson commented on 27-Aug-2010 07:22 PM

Great job Tonight Corey!!! Wod: 13:06. Scaled to 1pd after 1st rd & KTE. I gave up way to early...should have stuck it out longer.

Corey Doyle commented on 27-Aug-2010 07:47 PM

Thanks for letting me coach tonight Dman! It was fun to put my certification to good use! After the 5:30 class I squeezed in my wod. 1.5 pood kb on the squats. I subbed 20 situps for the toes to bar. Not nearly the same movement but still good work - think it was 9:28. Great job tonight everyone!

Cesa Ortiz commented on 27-Aug-2010 08:50 PM

Great job 5:30 class, everyone rocked it. 12:21 with 1.5 pood and 95#. This one was a shot in the gut for me. Those Goblet squats were brutal on the legs.

Pam Cox commented on 27-Aug-2010 10:22 PM

Great job everyone! Thanks to the 6:30 crew for waiting on me tonight! PP-55#, T2B, 25# goblet squats. I hate to say it but I like the goblet squats!! See you tomorrow!!

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Metcon

WOD

Dynamic mobility for most limited movement prior to WOD

Four rounds for time of

Row 200, 400, 600, 800 meters

KB Swings 25 reps 1.5/1 pd

Post time to comments

Static and relaxed stretching for most limited mobility after the WOD

Ben Coad - On Ramp athlete, after his first WOD!

Remember to keep the comments and suggestions coming for website changes. We had a questions yesterday on how to look at old or archived WOD's? Next to the comment tag below the WOD postings is a tag named "permalink". Click on the permalink tag to view all previously posted WOD's, tags and archives. 

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Comments

Terra commented on 25-Aug-2010 08:14 AM

Way to go Charlie!!! Great job everyone this morning, it was as much a cardio w/o as it looked. 17:07 w/35# - Last night CFE: 8X200m hill sprints - Today is the dreaded 5K TT - not looking forward to seeing what I lost this summer BUT I have to have a "baseline."

Michele Deaton commented on 25-Aug-2010 09:23 AM

Well, I guess I am training for the upcoming 5K on 9/11, which I have never run all at one time before in my life! So, today I timed 1 mile without stopping. 9:16 - not fast but beat my PR by 40 seconds! Hopefully I can keep that pace in the 5K and come in under 30 minutes. That would be an added bonus to just finishing the race!

Darin Deaton commented on 25-Aug-2010 01:34 PM

If Michele posts a sub 30 5k time at the Spur On 5k she is going to get a 150.00 CrossFit clothing spree!!!!!!!!!!!!!!!! D A little incentive never hurts...hehe

Don Davidson commented on 25-Aug-2010 02:13 PM

I really wanted to quit on today's WOD. I didn't...I finished in 16:46. Sorry Terra for all the yelling at the end. It helped me forget all my muscles being on fire. Great work by the AM class.

Tina Neuwirth commented on 25-Aug-2010 02:37 PM

No rower here and no time to run to the gym today unfortunately (or fortunately, since I dislike rowing, and that one looked like a toughie!). Did SP 2 reps, PP 2 reps at the top of each minute for 6 minutes 55# throughout. Shoulders sure wanted to quit on the SP on the last couple of rounds! Then 3x3 (each arm) Turkish Get-ups with 15#.

Michele Deaton commented on 25-Aug-2010 05:11 PM

Wow! I better get my "rear in gear" and run faster! I'm kind of liking all the positive encouragement and incentives! I sure hope it works!

Michele Deaton commented on 25-Aug-2010 05:59 PM

CFFTW WOD - 25#KB Time-15:11 My hips and knees were cursing me halfway through the 600m row! Rowing was at about a sad 2:30 pace, but overall a great workout!

Peter Dyer commented on 25-Aug-2010 07:05 PM

WOD as Rx'd: 12:24! I had to swing a 55lb dumbell instead of a KB. My rear was on fire for the 600 and 800m. This one was intense! Wish I could have been there this morning! Way to push on throughout Don! See you folks on Monday.

Corey Doyle commented on 25-Aug-2010 08:33 PM

I would have liked to do this one with you Pete. I got 12:29. The last 800 felt like 2000.

Pam Cox commented on 25-Aug-2010 09:36 PM

WOD RX'd: 18:20, the KB swings were rough!And I agree with you Corey, the last 800 really did feel like 2000, I thought I would never get there!

Troy Landrum commented on 25-Aug-2010 09:46 PM

Wod - 13:24 with 1 pood. When I grow up, maybe I'll be as fast as Pete and Corey ;-)

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21-15-9

WOD

21-15-9

Deadlift 185/135 lbs

Wall Ball 20/14

Pull-Ups

Post time to comments

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Comments

Tina Neuwirth commented on 20-Aug-2010 08:09 AM

Great job this AM, morning crew! I love this group! Erin, way to start prescribed on the DL and stick with the heavier ball...no excuses on the ball anymore! Charlie, way to be Rx'd and push it! Don't forget to stretch those hamstrings, especially after this WOD! Keith, Jimmy, Don, and Doug, your movement is improving exponentially! Way to push through it! Pete, can't wait to have you back to full steam...good job anyway! I did the WOD Rx'd, but I'm really starting to feel this "parasite" on the pull ups now! 11:53. Anyone want to do it with a 10# vest to see what I am feeling now? Let me know! :) Have a great weekend everyone!

charlie fisher commented on 20-Aug-2010 08:48 AM

8:14 rx'd...1st set was unbroken, then i hit the wall. great atmosphere this morning. nice finish, erin.

Michele Deaton commented on 20-Aug-2010 09:06 AM

Did yesterday's back squats 3X5 - 65,75,85,95,105 Finally got up to my one rep PR! Tried the box jumps but had to stop before first 20 due to something still strange in lower abdomen. Didn't want to risk some internal damage! Going for a run later.

Erin Brown commented on 20-Aug-2010 09:20 AM

14:42- First round DL-RX, WB-RX, PU blk band. Last two rounds dropped DL to 115#. Already feeling the tightness in my back and hips! Gotta STRETCH!! Really struggled cardio wise today. I've got to work on that. I think part of the problem is my breathing. May be holding my breath a bit. The 14# ball felt awesome this morning. Thanks for pushing me to use it, Tina. You're right. No more exuses. Thanks for all the encouragement, everyone. Awesome a.m. group. Love you guys!

Michele Deaton commented on 20-Aug-2010 11:37 AM

1 1/4 mile run/walk. More running than walking. Dang it's HOT and HUMID!!! Needed gills today! Time approx. 13 min Forgot to stop timer.

Peter Dyer commented on 20-Aug-2010 12:03 PM

Great WOD and crew this morning. I went to the light side of things for dead lift @ 135. I didn't want to re-injure myself. It may have been too light but the movement and form felt good. I came in @ 6:09. Charlie did awesome and was doing 185 so he was the real champ this morning. Each round of Dead Lift and Wall Ball were unbroken. The first set of pull-ups were unbroken as well but I was worn out when it came to the last two sets. On another note...I did 100 DU's unbroken after the workout. I did it on Wednesday as well. I need to time it next time. Keep at it everyone!

Don Davidson commented on 20-Aug-2010 12:50 PM

11:53 - dead lift @ 135, WB as prescribed, and green band on the pull-ups. This workout made me feel dizzy during the first round. I struggled through this one but was glad I finished. Jimmy killed it today. Thanks to all the group for being so encouraging.

Reed commented on 20-Aug-2010 08:37 PM

I did todays WOD as Rx'd. 9:22, I was trying to keep pace with Charlie from the A.M. but the Wall Balls had a different plan. Good job to everyone, lots of intensity and a lot of pain! Love it!

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Metcon

WOD

Nancy - Five rounds for time of

400 meter Run

Overhead Squats 15 reps 95/65

Post time to comments

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Comments

Erin Brown commented on 16-Aug-2010 07:35 AM

19:54 with 35# OHS. This one is a killer....especially if you're not a runner! Running is by far my biggest weakness. The squats felt really good. I probably could have at least done 45#. Way to push through everyone! It's gonna be a good day!

Bret Friedrich commented on 16-Aug-2010 05:34 PM

No bar at the hotel for overhead squats so tried to hold dumbells overhead. Guess I still don't have enough shoulder mobility cause I couldn't keep the weight back without holding bar...did 5 rounds of 400 meters (as measured on a treadmill) with 15 squats holding 30 pounds of dumbells over my head as best as possible..16:12

Michele Deaton commented on 16-Aug-2010 07:29 PM

The 102-degree temp was getting to me on the run today. Nancy, with last 2 rounds rowing instead of running. Time - 17:36 using 35# OHS. Way to stick through it Todd, Troy, Corey (birthday boy!) and Elisabeth!

Corey Doyle commented on 16-Aug-2010 08:31 PM

16:06 as rxd. I'll be ready to do this again in about a month. Really felt the lack of cardio on the last round.

Peter Dyer commented on 16-Aug-2010 08:38 PM

I would have really liked to take Nancy on! Unfortunately, I'm still in a bit of pain. I figured it's best to rest for a little bit...hopefully I will be back on Wed. Keep it up everyone!

Don Davidson commented on 16-Aug-2010 08:47 PM

14:55 using 35# bar on 3 rounds and wooden dowel on other to focus on form. I was pleased with my pace on the running. I hope today was part of a mental breakthrough for me.

Darin Deaton commented on 16-Aug-2010 08:49 PM

WOD-Nancy 14:59 Rx.PR, great bust out by everyone in the 530. Way to go David in the 630, you killed it!

Elisabeth Roper commented on 16-Aug-2010 09:13 PM

Nancy w/55 on 1st rd and 45 rest=15:42. Really hot! Good runs Michele! Would like to work up to Rx'd on this one. What didya do David? I know you really strong. must have been epic!

Troy Landrum commented on 16-Aug-2010 09:24 PM

20:14 with 65#. Beat my last time by 2 minutes, but running is just not my specialty. Good work everyone!

David commented on 16-Aug-2010 10:53 PM

15:43 rx'd :) felt good... I just pushed myself to do it without walking/stopping and it paid off.

Pam Cox commented on 16-Aug-2010 11:05 PM

16:29 w/45#. Great job everyone! It was definitely a hot one!

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Metcon

WOD

AMRAP in 12 minutes 

Wall Ball 20 reps 20/14

Toes to Bar 10 reps

Snatch 5 reps 95/65

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"Fearsome Foursome - Jimmy, Don, Doug, Keith"

These four guys joined within 30 days of each other and are longtime friends and Don & Doug are brothers. Way to go guys, keep up the good work!

              Cmart doing a 200 lbs OHS x 4. PR!

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Tina Neuwirth commented on 03-Aug-2010 08:34 AM

Nice picture guys! And way to PR Clayton...that looked easy...you should have gone for the 5th! I'll hit the OHS when I can get to the gym tomorrow. Today we did 3 rounds 30 KB (35#), 30 walking lunges (15 each leg). 7:50. I would have been faster if I had not doubled the lunges on my first round! Silly pregnant brain!

Michele Deaton commented on 03-Aug-2010 10:50 AM

AMRAP-4 rds plus 5WB using 10# WB for height and 25# snatch bar. It's been quite a while since I've snatched so I needed to go light. Especially after the squat cleans yesterday!

Robbie Courtney commented on 03-Aug-2010 07:59 PM

4 Rounds plus 20 WB and 6 TTB. 75 lbs for Snatch. Need more flex in my plex to go full out squat position. Great job Athena and thanks for the snatch tips.

Darin Deaton commented on 03-Aug-2010 08:34 PM

WOD-5x5 Back Squats 65%, 225, GM-3x10 95,115,115; 5x5 weighted ring dips 20# vest

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Metcon

WOD

21-15-9 of

Power Snatch 95/65

Double Unders

Pull-Ups

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Stretching and Mobility after WOD

Tactical Self Defense Classes starting in August! For more information, click on the logo and learn about how Krav Maga can improve your fitness and self defense. Contact your coach if you're interested and be put on the registration list. Classes will most likely be Monday night after the 6:30 WOD and Saturday mornings. 

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Comments

Elisabeth Roper commented on 30-Jul-2010 08:14 AM

Did anyone do this WOD today? Looks Like a HEAVY Metcon.. killer! Can't wait!

Tina Neuwirth commented on 30-Jul-2010 09:04 AM

GREAT class this AM! Good to have a big morning class. Really great effort by all, and good improvements in skill and movement. Remember to S-T-R-E-T-C-H before and AFTER and on your off days too! I did the WOD Rx'd in 14:11...still hard to hold back and not go all out, but I'm trying. Love me some snatches! Have fun PM crew...this is a good one!

Terra commented on 30-Jul-2010 10:48 AM

Yes, Elis...it was a killer! I only did 45# and green band pullups :( Still great to be back in the box after vaca, again...I am ready for Fall!

Cesa Ortiz commented on 30-Jul-2010 12:19 PM

Yeah this one was definitely a challenge but a solid effort by everyone this morning. Go get 'em Elisabeth. As Rx'd 8:40 and definitely a shot in the gut. Thank you Tina for the coaching pointers . I'll have to work on staying back.

Peter Dyer commented on 30-Jul-2010 01:03 PM

Very intense WOD. As Rx'd at 11:05. Cesa did the Power Snatch as if it was nothing. I was at 15 when he hit 21 on the first set. I think he may have been using the womens bar. This one will definitely take it out of you. All pull-ups were unbroken. I think this was a first for me.

Tina Neuwirth commented on 30-Jul-2010 06:12 PM

I love it, now Pete is going to trash talk Cesa! Nice! Hope the evening crew works as hard as the AM crew, because they gave a great effort this morning.

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Metcon

WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments / Compare to 8-14-2009

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Comments

Tina Neuwirth commented on 27-Jul-2010 07:41 AM

Took a day off yesterday...just wasn't feeling it! Back at it today. Bench press 3-3-3-3-3: 45-55-65-75-95(2) + 1 95 w/ assist. Then the metcon from yesterday, 3 rounds 12 push ups, 8 lunges w/ 25#: 1:53. And because of all the discussion, I'll be specific, I used a dumbell and balanced it behind my neck, did walking lunges, and only turned on my last set so I could get back to the clock to see my time. Have a great day everyone!

Clint Stimson commented on 27-Jul-2010 12:04 PM

Candy:31:24 . Scaled the pull-ups. Last round of push ups killed my time.

Michele Deaton commented on 27-Jul-2010 06:20 PM

Well, I almost didn't come today due to a headache, but I'm sure glad I did. Metcon - 15:11-scaled L-pullups with blue band and leg raises. Pretty proud of my time considering it's only 4 seconds slower than a 15 yr old State track and cross country athlete! Now, if I could only stop pouring sweat!!!

Bret Friedrich commented on 27-Jul-2010 07:08 PM

Had to change my WOD a bit since I am in DC this week...400 m run, 40 push ups, 400 m run, 30 sit ups, 400 m run 40 more sit ups and 400 m run 50 squats - 14:14 and like Michelle, still sweating!

Corey Doyle commented on 27-Jul-2010 08:17 PM

worked on getting core stronger. 20 min of core exercises then 5 sets of overhead squats. 15 with 75#, two sets of 15 with 95#, then two more sets of 10 w/ 95#. Working on form so I can kill it when the back heals. Then Tabata squats, 20, 20, 20, 20, 19 or 20?, 19, 19, 19.

Troy Landrum commented on 27-Jul-2010 08:29 PM

Metcon - 14:18. Almost 2 minutes better than last years time. Nice work Corey on the tabata sqts...that is smokin fast!

Elisabeth Roper commented on 28-Jul-2010 03:09 PM

CFFTW from Aug 21- rd 1: 105Dl 15 reps/65#HPC 12/75#FS 9, 2nd 95#DL/55#HPC/75#FS, 3d 85# DL/55#HPC/65#FS- 8:58. mentally was not ready. kept scaling down. Still doing far more work than a year ago. Will redo this soon. Good comparison. Way to go Michele - can definitely see how much you have improved.

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Metcon

WOD

Run 800 meters

9-15-21 reps of

Thrusters 95#/65#

Pull-Ups

Row 800 meters

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Hint #3 - Get under or get over!

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Comments

Michele Deaton commented on 06-Jul-2010 10:45 AM

CFFTW WOD - 17:12 35# thrusters and GB pullups. Felt like I needed to grow some gills during the run!

Elisabeth Roper commented on 06-Jul-2010 07:17 PM

BS- (3X5) 105-115-125-135-135 (2) GM- 3 x10 45-55-55.

Troy Landrum commented on 06-Jul-2010 07:25 PM

15:53 with 70# thrusters. Felt like the row would never end.

Corey Doyle commented on 06-Jul-2010 08:15 PM

Ring dips, dead-hang pullups. 3 sets of each and went to failure. two sets of ring rows also.

Pam Cox commented on 06-Jul-2010 11:31 PM

18:15 with 45# thrusters and blue band pullups. I agree with you T-Roy, that row was neverending! Great job to everyone tonight.

Andrea McElroy commented on 07-Jul-2010 12:39 AM

18:21 with 45# thrusters and green band pullups.

Darin Deaton commented on 07-Jul-2010 04:48 AM

Back Squats 5x5, 225-235-245-265-275, did not have time to do the rest of WOD, bummer! Great work by all!

Dan McElroy commented on 07-Jul-2010 07:46 AM

18:46 with 75# thrusters. Had to jump on the last 2 sets of pullups.

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