Monday, March 28, 2011

March 27, 2011

When you workout at this gym, you don't even have to shower when you're done!
We had a hard WOD yesterday so for today, we wanted to give everyone a WOD that was going to be fun and hard at the same time.  Jack and I came up with a team competition that uses what Jack likes to call "real world" strength, brains, and strategy.  If you watched last year's Crossfit Games...todays WOD was similar to the sandbag WOD from the games.  It consisted of using common sense to move a bunch of weight then incorporating the element of the rower in short bursts that are just long enough to really make you work.  So on the board the WOD read..

Team Competition:

Move weight (total= 796lbs)
1800m row (split between partners, 300m at a time)
  for time

The rules were pretty simple.  All the weight had to moved from one side of the driveway to the other in it's designated spots.  There was a men's pile, a women's pile, and a community pile.  There was also a barbell and a hand-truck that could only be used once and that must be moved as well.  Once all the weight has been moved, you and your partner could move on to the row.  The row was a total of 1800m, but only one person could row at a time and must row 300m at a time.  Once the last person was done with the row, time stops.  The teams were split up to be one boy and one girl per team, but since we were uneven, the odd team tuned out to be 2 boys.  These were the standings...

Spaghetti & Meatball- 9:01
Sean & Showtime- 9:53
Peanut & Nunn- 10:06
Jmanator & Fresh- 10:26
Jack & Nadyne- 11:18

Layed out...i couldn't feel my legs!!!

The rock weighs 179lbs!

Sheila also came by today.  She did a different WOD from everyone else. Her WOD was...

.2mi airdyne
25 Squats
   3 rounds for time

Sheila- 8:05

After the WOD, Jack did some overhead squats.


Sunday, March 27, 2011

March 26, 2011

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.  McLendon is survived by his wife Katie McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Today was a hero WOD.  For some of the crew this was their first hero WOD and a pretty hard one at that so they got subbed, but nonetheless everyone did great today!!  Jack and I discuss everyone's improvement all the time and we are very proud of you all.  We love to see everyone enjoying themselves, building community, and pushing their abilities.  Keep it up and keep pushing.  There are always ways to keep improving and make things harder!

100 ft Overhead Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Pushups
   4 rounds for time

Jack- 42:05 Rx'd
Jmanator- 25:10 (12lb WB, pushups)
Danyelle- 31:28 ( 12lb WB, box pushups)
Terry- 40:37 ( 40 squats w/26lbs, step ups, 25lb WB, pushups)
Nunn- 40:39 (15lb OHL, 20",15lb WB, elevated pushups)
Sean- 45:34 (25lb OHL)
Michele- 27:16 ( 3rds, 15lb OHL, 7", 8lb WB, pushups)
Matt- 27:40 ( 3rds, 25lb OHL, pushups)
Jen- 15:44 ( 2rds, 10lb OHL, pushups)
Nadyne- 16:21 ( 2 rds, 10lb OHL, 6", 8lb WB, pushups)

Here is a sample of the WOD

Taking a break and looking plump

This about sums it up!

Way to push it to the next level buddy!!!

After the WOD, Jack and I did some back squats and 30" box jumps, and Jamie got her first rope climb.

Jack- Danyelle went up to 135 lbs and I went up to 255 lbs. We followed them with box jumps to work our explosiveness.

For any of you who have trouble finding rock bottom, Danyelle has found it for you!!!! She has actually gone past rock bottom and is looking somewhere for the earths core, LOL!!! A little too deep but she powered through it!

Jamie's First Rope Climb!!!!!
Jack- Man I got one thing to say about today's WOD, ROUGH!!! Tough one for me, took me forever!!! Godspeed to David Blake McLendon, your family is in our prayers. On another note I am super proud of Danyelle nailing a 135lb back squat only her second time ever trying it! Amazing!!! She nailed it from absolute rock bottom too!!! Her strength has really been coming up lately, not bad for 105lbs!!!