This was Nate's response when asked how many times he had dressed in women's clothing for money, 9 times.
Sunday, April 5, 2009
Sunday, April 5
Sit back down... It's only a Rest Day.
This was Nate's response when asked how many times he had dressed in women's clothing for money, 9 times.
This was Nate's response when asked how many times he had dressed in women's clothing for money, 9 times.
Saturday, April 4, 2009
Saturday, April 4
Success in Failure
You don’t always succeed in meeting all life’s goal. You try, but no one’s perfect and you sometimes fail. This can be a humbling experience especially when big mistakes are made, but many great things come from these failures as long as you have a mindset that allows you to see opportunity in failure. Believing in one’s self is one thing, but believing in ones failures as a key to achievement and success is another. Pushing through life despite the set back’s of a missed opportunity is hard, but future opportunity is what’s at stake, and this is the test. A WOD can be the focus of your own shortcomings and failure, your life might be just the same, but despite the difference in magnitude of the two the trick is the very same principles that apply to your personal commitment to lifelong fitness and conditioning apply to lifelong living, success and personal growth. When you fail to meet your expectations and goals, remember that this is life’s test. Pass or fail to those of us who move forward and improve or stagnate and succumb to that failure… You decide.
Evan hit up one of the Ausi WOD's after he wasn't satisfied with his last time... This was only 2 days ago, but that's the determination needed to improve and improve he did.
Remember there are Pull-ups and then there's this... Great work Evan, way to push it.
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21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
Evan 10:20 Rx'd
I opted to follow the HQ WOD toady and take it easy, I guess.
Hang Power Clean and Jerk 1-1-1-1-1-1-1 Jacob 170-180-190-200-215-220(Clean, no Jerk)-220 (Clean, no Jerk)
PR'd the Clean but not the Jerk, success and failure.
You don’t always succeed in meeting all life’s goal. You try, but no one’s perfect and you sometimes fail. This can be a humbling experience especially when big mistakes are made, but many great things come from these failures as long as you have a mindset that allows you to see opportunity in failure. Believing in one’s self is one thing, but believing in ones failures as a key to achievement and success is another. Pushing through life despite the set back’s of a missed opportunity is hard, but future opportunity is what’s at stake, and this is the test. A WOD can be the focus of your own shortcomings and failure, your life might be just the same, but despite the difference in magnitude of the two the trick is the very same principles that apply to your personal commitment to lifelong fitness and conditioning apply to lifelong living, success and personal growth. When you fail to meet your expectations and goals, remember that this is life’s test. Pass or fail to those of us who move forward and improve or stagnate and succumb to that failure… You decide.
Evan hit up one of the Ausi WOD's after he wasn't satisfied with his last time... This was only 2 days ago, but that's the determination needed to improve and improve he did.
Remember there are Pull-ups and then there's this... Great work Evan, way to push it.
.jpg)
21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
Evan 10:20 Rx'd
I opted to follow the HQ WOD toady and take it easy, I guess.
Hang Power Clean and Jerk 1-1-1-1-1-1-1 Jacob 170-180-190-200-215-220(Clean, no Jerk)-220 (Clean, no Jerk)
PR'd the Clean but not the Jerk, success and failure.
Friday, April 3, 2009
Friday, April 3
Everybody do what ever the hell you want and post the results. I feel like I'm gonna die!
It ended up being a double WOD day!
Shane and Nate did the qualifier workout.
21-15-9
Burpee
Pull-ups
400 m row
Shane 11:50
Nate 10:47
"Nancy"
5 rounds
400 m run
15 overhead squats 95lbs
Shane 20:34 (50lbs)
Nate 15:40 (60lbs)
The Stacey and Jenna came out also and here's what they did.
250 m row or 400 m run (only have one rower and they went at the same time)
20 KBS 25 lbs
20 sit-ups
Stacy 20:10 (5 rounds)
Jenna 14:50 (3 rounds)
It ended up being a double WOD day!
Shane and Nate did the qualifier workout.
21-15-9
Burpee
Pull-ups
400 m row
Shane 11:50
Nate 10:47
"Nancy"
5 rounds
400 m run
15 overhead squats 95lbs
Shane 20:34 (50lbs)
Nate 15:40 (60lbs)
The Stacey and Jenna came out also and here's what they did.
250 m row or 400 m run (only have one rower and they went at the same time)
20 KBS 25 lbs
20 sit-ups
Stacy 20:10 (5 rounds)
Jenna 14:50 (3 rounds)
Thursday, April 2, 2009
Thursday, April 2
Well the first of the WOD's has been annonced for the Ausi's and the Down Under Crossfit Qualifiers.
Three rounds for time:
10 Clean and Jerk 135lbs
15 Ring Dips
20 KBS 1.5 Pood
21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
I think for the rowing it's a total of 3 400m rowing intervals (400m for the 21's 15's and 9's) and the clean and jerk is a squat clean and jerk. Pull-ups? I'll just assume CTB as the standard...I think?
So why not give them a try?
Nate and I didn't like the WOD for the day plus Jake still hasn't put a rope hanging from his house. How can he expect us to fall if he doesn't have a rope.
5 rounds
Max rep BW DL (130 lbs)
Max rep Pull-ups
Rest as needed between each set
Shane
DL 22-17-17-14-15=85
PU 36-25-25-21-21=128
Total 213
Nate
DL 25-21-21-21-25=113
PU 15-17-17-17-21=87
Total 200
07:55AM
Three rounds for time:
10 Clean and Jerk 135lbs
15 Ring Dips
20 KBS 1.5 Pood
Jacob 10:24 Rx'd
Evan 7:00? Rx'd (I don't think anyone in Austrailia has a chance on this one.)
09:50AM
21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
Jacob 8:59 Rx'd
Evan 12:00? (400m run in place of row.)
Three rounds for time:
10 Clean and Jerk 135lbs
15 Ring Dips
20 KBS 1.5 Pood
21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
I think for the rowing it's a total of 3 400m rowing intervals (400m for the 21's 15's and 9's) and the clean and jerk is a squat clean and jerk. Pull-ups? I'll just assume CTB as the standard...I think?
So why not give them a try?
Nate and I didn't like the WOD for the day plus Jake still hasn't put a rope hanging from his house. How can he expect us to fall if he doesn't have a rope.
5 rounds
Max rep BW DL (130 lbs)
Max rep Pull-ups
Rest as needed between each set
Shane
DL 22-17-17-14-15=85
PU 36-25-25-21-21=128
Total 213
Nate
DL 25-21-21-21-25=113
PU 15-17-17-17-21=87
Total 200
07:55AM
Three rounds for time:
10 Clean and Jerk 135lbs
15 Ring Dips
20 KBS 1.5 Pood
Jacob 10:24 Rx'd
Evan 7:00? Rx'd (I don't think anyone in Austrailia has a chance on this one.)
09:50AM
21-15-9 Reps for time:
Burpee
Pull Ups
Row 400m
Jacob 8:59 Rx'd
Evan 12:00? (400m run in place of row.)
Wednesday, April 1, 2009
Wednesday, April 1
Some might say today is a good day to rest. I say however, a rolling stone gathers no moss, and today... today there will be no moss.
***CFS PAINSTORM***
"Jacob's Ladder"
10-8-6-4-2-4-6-8-10 reps for time of:
Hang Power Clean
Front Squat
Push Jerk
Start at 135lbs, adding 10lbs each time you decrease your reps by 2, then subtract 10lbs each time you increase your reps by 2.
**Each time you let go of the bar, for any reason, do 10 Push-ups**
Well this one hell of a WOD got delayed, sorry. I worked a night shift and only got 1hour of sleep 8AM-9AM before everyone showed up. So I probably wasn’t in the best shape for it anyways, but this will get on Friday and there will be video to boot.
Evan hit up FGB and smoked it with a near PR of 353 (372 PR) and closed with more work on pull-ups.
Nate, Alex and I all did a clean and jerk progression as follows.
Squat Clean and Jerk
Nate and Alex
5-5-5-5-5
85-90-100-115-110
Jacob
5-4-3-2-1-1-1
160-170-180-190-200-200-210
Shane
clean and jerk
10-8-6-4-2
70-80-90-100-110
Tuesday, March 31, 2009
Tuesday, March 31
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Jacob 7:26 Rx'd
Nate 9:35 (20lb Vest)
Shane 9:09
Monday, March 30, 2009
Monday, March 30
Nicole
AMRAP in 20 Minutes
Run 400 meters
Max rep pull-ups
Shane 6 runs, 5 sets of pull-ups 100 total PR (93)
Jacob 25-25-25-25-25-24-23-20
8 Rounds and 192 Pull-ups (PR)
Gamed this one a bit trying to get a PR. Set the treadmil to 9mph, 400's were 1:41 each time and then I just tried to hit 25 on the pull-ups each time and then rested until my watch hit 2:30.
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