February 26, 2013
Kilo’s Kaylen Gesaman
Completing all 50 bar muscle ups for her team at The Battle of The 5 Seasons
Be Positive
Be Patient
Be Persistent
Back To Basics: Bar Pull Up Progression, Kip Progression
Announcements!
Thursday, February 28th Self Defense Seminar 6-8pm @ The Gym. Learn how to defend yourself! Click here to register. Purchase a “Thursday Seminar” and then register for the Self Defense Seminar.
Thursday, March 7th Motivational Seminar 7:30-8:30pm @ The Gym. Learn about Psychological Skills Training and dealing with pressures and lack of focus. Improve your performance in sport and life. To register, click here and purchase a ‘Thursday Seminar” and then register for the Motivational Seminar.
March 7, 8, and 9th bring friends, family members, neighbors, co-workers, etc. that want to try CrossFit!! Start lining them up!!
RX: Overhead Press 5×1 @ 95% and Close Grip Bench 3×3 @ 90%. Then, Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (55/35#), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 10ft/8ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next. Refer to Feb 21, 2012
Gold: Overhead Press 5×5 and Close Grip Bench 3×5. Then, Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (55/35#), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 10ft/8ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.
Silver: Overhead Press 5×10 and Close Grip Bench 3×10. Then, Dirty 30 for time: 30 Box Jumps (20″), 30 Jumping Pull Ups, 30 Kettlebell Swings (25#), 30 Walking Lunge Steps, 30 Knees to Elbows, 30 Push Press (20k), 30 Back Extensions, 30 Wall Balls (20# to 10ft/8ft), 30 Burpees, 30 Single Unders. Must complete 1 exercise before moving on to the next.
Endurance: Run 1mile
Men’s S&C: Overhead Press 5×1 @ 95% and Close Grip Bench 3×3 @ 90%. Then, Dirty 30.
Women’s S&C: 3×10 Overhead Press and Bentover Rows. Silver WOD
Competitor: RX, Skill for 20 min
OHP – 38, 40, 42f, 40, 42f, 40, 40
Bench – 40, 42, 43
WOD – 27:33
OHP:70,75,77
CGB: 90,100,100
WOD: 32:28 RX
35:12
Lifts: Not good
WOD: 28:18Rx
FYI – stealing isnt cool. I’ve had two jump ropes stolen from The Gym, the last one had my name on it. There is also a member of the men’s S & C who has had a rope stolen in the last month. If you didnt pay for something, leave it in The Gym!! It’s ridiculous that someone pays for something, leaves it for others to use and someone thinks it’s ok to take it home.
OHP – 55 55 57 55 55
CGBP – 70 70 70 72 72
WOD – 27:14 Rx
OHP: 60 (PR 5K)
CGBP: 75 (PR)
WOD: 31:33 RZ
BWC: Done
OHP- 20, 25X3, 20
CGBP- 25X3
WOD- 41:25 gold 14# wallball 100 single unders. By far the hardest workout I have ever done. I may have been the last to finish, but I did it!
OHP: 80KG
WOD : 26:35 – hit a brick wall at the wallballs and burpees
WOD: 24:10 @ Silver …. THAT WAS ROUGH!
Nice work, Kaylen!
Thanks!!
Ohp t50,55, 57f, 55, 55
Clb 60
Filthy 50 26:06 3 min pr
Ohp: 45, 48, 50(2k pr), 48, 48f
Cgbench: 50, 55, 58
WOD: 23:45rx (2:09pr)
OHP-70k
Bench-60k 3×5
WOD-29.39 rx. 6 min. pr
OHP 60,63,64,64,64
Bench 70,75,80
WOD 23:26
22:17 RX
OHP: 55k
CGB: 50k
WOD: 64:35 (4-27-11=39 min, 2-21-12=50:05)
Good time had by alll !!
Push press 5×5 25k
Bent over row 3×10 35k
18:59rx
OHP: 32k
CGB: 34k
WOD: 30:32 RX
OHP 35 38 39 41 39
CGBP 38 41 41
WOD 29:39 RX (except for box jumps, 20″)
OHP – 25,30,30,29,27
Bench – 35,35,35
WOD – dirty 30 w 35 KB and DU 22:45
Wish I had time to do the filthy 50! Loved today’s WOD
OHP 65 65 70×3
CGB 75 100 105
WOD 25:44 RX
19:44RX
-Learned a lot from watching Armand this past weekend.
this is a great time Mitch.
OHP – 35,38,39,41,41
WOD: 29:51 20″ box, rest rx (KTE’s were ugly). Just looked back, last time I did this WOD a year ago it took me 45 min. WTH?? I must have took a nap in the middle last time.
Damn Girl good work
OHP-20
CGB-25
WOD-30:30 – lost a little time resetting my bench after it was moved & pretty sure all my DU’s were singles except maybe 5. Thank god Tom made sure to call so I didn’t get to leave early.
Ohp 40-41-41-41-41
Cgb 50-50-52
18:36 rx
83OHP
110Bench
18:02RX
OHP: 77k (Did 5×3 today. Whoops!)
CG: 113k
WOD: 16:10 Rx
OHP:45:45:47:47:47 5×5
CGBP: 3×5 @75k
WOD: 33:00 RX
30 something rx
OHP- 35, 38,38
CGB-52,55,55
Wod- 39:04- I would say RX however I know some knees didnt touch elbows and some wall balls didn’t hit the dot exact:)
WOD: 35:15 (15k bar, 14lb ball, singles)
ohp 90,95, 100, 103, 110f
wod 24:34rx
21:09 rx
OHP: 32 x 3
Bench: 30, 35, 35 (is that right, Sam?)
WOD: 26:18 OR 26:48 Rx (except the first 13 wall balls were the blue ones at the high dot. I need to listen to directions.)
OHP 82
BENCH 100
WOD 37:30
May have missed a few reps late in the WOD. It got hard to count to 50 after a while.
OHP-65-65-67-67-70f
WOD-31:00 rx.
OHP 50 50 60 60 60
CGBP 70 70 70 70 70
WOD 47:00
31:54 20 ” bj and 100 singles
Nice job finshing the wod after your crash landing on the box jumps. Amy
Overhead Press 3×10 and Bench 3×5 mid plate. WOD – 38:18 silver…kitchen sink 30
Ohp:80k
Cgb:70,75,80
Wod: 40:40rx last time was 48:13 RX PR 8:27 shooting for under 35 next time
WOD: 27:20 RX (6:?? PR)