March 9, 2011

one of THOSE days...

We had a new group of people come by to the gym today.  Jack's cousin Scott is the coach of the Islanderz basketball team.  They are an all girl's team that ranges from ages 12-15.  Scott was looking for something else to do with his team for strength and conditioning so they came by to check it out.  The girl's did a modified version of "Cindy", which is normally 5 pullups, 10 pushups, 15 squats.  They did...

WOD:
3 Ring pulls
7 Pushups
10 Squats
5 Box jumps (20")
6 rounds for time

Auli'i- 7:36
Pua- 7:47
Megsz-7:51
Shante- 7:52
Ari- 8:07
Kaile-8:12
Tavae- 8:14
Lexi- 8:20
Shelbey- 8:20
Maile- 8:23

The girls really did a great job for their first time doing Crossfit and after their WOD...they all grabbed a jump rope and within 5 minutes, they all learned how to do double unders!!!  That is amazing!  I still have tons of trouble with double unders even after months of doing them!

Earlier in the day, Jaimie and Tani came by to do a WOD.  They did...

"Annie"
50-40-30-20-10
Double Unders
Ab Mat Situps

Tani- 14:28
Jaimie- 14:47

Jack and I did the WOD from the Crossfit main site that was posted yesterday.  It was...

WOD:
3 Bench Press (185lbs)
5 Back Squats (225lbs)
   12 min. AMRAP

Jack- 8 rds+7
Danyelle- 8 rds (55lb Bench, 75lb Squat)

The rest of the crew did kind of a skill work day.  They did...

WOD:
200 Situps (50 GHD, 150 Ab Mat)
then
50 Box Jumps (24/20)

Jamie- 13:19 (20")
FloJo- 18:46 (12")
Terry- 18:51 (20", step ups instead of jumps)
Nadyne- 23:19 (10", step ups instead of jumps)
Matt- 28:27 (20")
Nunn- 8:59 (1/2 the reps, 20")

-Danyelle