"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

Last Week's results;

WOD #1
Front Squat; 3 sets of 3
then,

5 rounds for time;
15 OH Squat/Front Squat @ 70%
15 Pull-ups

CL 195/3 15.58/65
EK 115/3 15.50/85
GD 95/3 19.21/65
MK 155/3 22.28/110

4 rounds;
AL 95/3 18.14/45
DB 85/3 19.50/65
MB 105/3 14.32/35

3 rounds;
AM 111/3 7.53/15
MB 125/3 14.03/45
YJ 12.01/15

WOD #2
OH Press 3 sets of 3
then,

7min AMRAP
7 Push Press @ 75%
7 Burpee Box Jump 24"

AL 65/3 5 rounds + 22 reps/55
AM 80/3 4 rounds + 9 reps/25
DL 95/3 5 rounds/65
MB 80/3 5 rounds/65

WOD #3
Deadlift 3 sets of 3
then,

5 rounds for time;
5 Chest to Rings Pull-ups
15 Sumo DL High Pull

AJ 260/3 9.36/85
AM 187/2 3.24/45
MB 174/2 7.07/45
YJ 60/5 7.51/24

Empire State Building WOD

Ed, Kelly and Ashish ROCK WOD #2

When asked; Were you sore after that last workout AM?
Reply; I'd rather be sore than fat

3 great workouts last week!

WOD #1
10min AMRAP
10 Wall Ball
10 Pull-ups

AB 5 rounds + 10rep
AL 4 rounds + 13reps
AM 4 rounds + 16reps
CL 5 rounds + 14 reps
DB 5 rounds + 10rep
EK 7 rounds + 13reps
GB 7 rounds + 10reps
GD 3 rounds + 10reps
JD 6 rounds + 4reps
JH 5 rounds + 16reps
KM 5 rounds + 19reps
MB 7 rounds + 4reps
MK 3 rounds + 16reps
MM 7 rounds + 10reps
YJ 6 rounds

WOD #2
3 x 3 rep Max Push Press
then,
3-4 rounds;
1min Box Jumps
1min KB Swing
1min Push-ups

AJ 105/3
AL 80/3
AM 88/3
ED 125/3
JH 75/3
KM 60/3

WOD #3
3 x 3 rep Max Deadlift
then,
5 rounds for time;
12 Deadlift (@70% of 3RM)
400m Run

AJ 248/3 178/11.41
CL 250/3 178/17.30
DB 148/3 98/13.07
GD 202/3 98/15.06
MB 158/3 108/14.17
MB 198/3 158/14.44

Did you enjoy WOD #2 as much as AM and GD?

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

Amazing work last week!

WOD #1

Work up to 3 heavy sets of 3 Deadlifts
then,

CrossFit "Grace"
30 Clean and Press for time; 135/95lbs

AB DL ---- 4.14
AJ DL 225 3.48
AM DL 178 5.27
EK DL 240 4.12
JH DL 138 4.16
KM DL 118 4.23

WOD #2

Work up to 3 heavy sets of 3 Back Squat
then,

Every minute on the minute do;
5 Front Squat
5 Knees 2 Elbows
the remainder of the minute is your rest interval

Great job by;
AJ 195
AM 135
CL 225
DB 105
GD 125
YJ 55

"Self-respect cannot be hunted. It cannot be purchased. It is never for sale. It cannot be fabricated out of public relations. It comes to us when we are alone, in quiet moments, in quiet places, when we suddenly realize that, knowing the good, we have done it; knowing the beautiful, we have served it; knowing the truth we have spoken it."
- Whitney Griswold

Last Week's results;

WOD #1
21-15-9-15-21
Box Jump 24/20"
KB Swing 24/16k
Push-ups
1000m Row

AJ 18.02
--------
AB 19.26
AM 19.21
ED 24.20
JH 22.03
KM 24.14

WOD #2
5 Rounds for Time;
5 Squat Clean
10 Pull-ups

AJ 11.00
AM 8.38
DB 13.44
KM 8.55
YJ 9.46

SMART Goals; Specific, Measurable, Attainable, Realistic and Timely

Specific: A specific goal has a much greater chance of being accomplished than a general goal.

Measurable: Establish concrete criteria for measuring progress toward the attainment of each goal you set.

Attainable: When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

Realistic: To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

Timely: A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

What are your Health and Fitness Goals for 2012?

Lose 10lbs by May 31st?

Add 25lbs to my Back Squat by my birthday?

Row 500m in less than 1.50 in 2012?

Post your goals to Comments...

Happy New Year!

Last week's results;

WOD #1
3 Rounds for Time;
500m Row
12 Pull-ups
20 Walking Lunge 30/20

AJ 16.20 Rx
DB 17.13 Rx
MK 17.52 Rx
------------
AB 13.35
AL 17.58
AM 17.00
JH 17.36
YJ 15.45

WOD #2
CrossFit Helen
3 Rounds for Time;
400m Run
21 KB Swing 24/16k
12 Pull-ups

AM 13.11 PR
DB 12.48 PR