"The toughest thing about success is that you've got to keep on being a success. Talent is only a starting point in anything. You've got to keep working that talent."
- Irving Berlin

Last Weeks' results;

WOD #1
Squat Clean 3 sets of 5
then,

3 Rounds for Time;
30 Double Under's
15 HR Push-ups
5 Front Squat

AJ 110/5 6.37
AL 75/5 8.39
AM 88/5 4.45
CL 125/5 7.18
EK 105/5 9.08
GB --- 5.05
JH 65/5 9.43
MB 65/5 11.18
MB 95/5 7.16
NG ---- 7.53

WOD #2
Push Press 3 sets of 3
then,

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

AJ 110/3 11.43 Rx
AL 90/3 19.05
AM 104/3 12.09
CL 135/3 14.18 Rx
DB 75/3 14.32
GD ---- 16.25
JH 80/3 16.08
KM 70/3
MB 85/3 15.33 Rx
MK --- 15.19 Rx
NG 135/3

WOD #3
Deadlift 3 sets of 3
then,

3 Rounds for Time;

800m Run
15 Push-ups
8 Deadlift @ 70%

AJ 280/3 16.11/225
MB 195/3 11.19/140
MB 175/3 17.24/128

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

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

WOD #1
20min AMRAP
10 Power Clean 135/95lbs
10 Wall Ball 20/14lbs
10 Toes to Bar

20min
AF 5 rounds + 3
AJ 7 rounds
AL 5 rounds + 10
ED 5 rounds + 3
EK 6 rounds + 21

15min
AB 6 rounds + 4
MB 5 rounds + 13

10min
AM 2 rounds + 20
JH 3 rounds + 10
KM 3 rounds + 1


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

AB 13.12 *PR
AJ 10.49 *PR
AL 16.12
AM 17.18
CL 13.57
GB 14.48
GD 18.02
KM 12.38 *PR
MB 16.03
YJ 13.02 *PR

*PR = Personal Record

"You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage." - Joe Namath

Great job last week!

WOD #1

20min AMRAP

10 Push Press 135/95lbs

15 Box Jump 24/20"

200yd Sprint

AB 7 rounds 75lbs

AJ 8+ rounds 65lbs

CL 7+ rounds 88lbs

ED 4+ rounds 88lbs

KM 7 rounds 45lbs

WOD #2

CrossFit Helen

3 rounds for Time:

400m Run

21 KB Swing 24/16k

12 Pull-ups

AJ 11.08  As Rx

AB 13.44

AG 15.45

JH 13.52

KM 13.58

WOD #3

CrossFit Hero Bull

2 rounds for Time;

200 Double Under

50 OH Squat 135/95lbs

50 Pull-ups

1 mile Run

AJ 27.06 1 round

CL 25.24 1 round

Great job with last week's WOD's!
#1
Buy-in; 3 x 8 Ring Dips

1 Round of Cindy; 5 pull-ups, 10 push-ups, 15 squat Followed by 1 Clean and Press... up to 10 Clean and Press 145lbs/100lbs

AB 26.07 @ 85lbs
AJ 17.26 @ 65lbs
AL 20.50 @ 45lbs
DB 31.10 @ 105lbs
DB 26.43 @ 45lbs
JD 22.56 @ 45lbs
JG 21.24 @ 65lbs
JH 27.04 @ 45lbs
JL 25.26 @ 40lbs
KM 20.47 @ 25lbs

#2
Buy-in; 50 Box Jumps for time 24/20"

5 Rounds for Time;
400m Run
5 Back Squat 225/155lbs

AB 14.05 @ 135lbs 50 Box Jump 2.13
AJ 11.45 @ 155lbs 50 Box Jump 2.05
DB 14.07 @ 95lbs 50 Box jump 2.33
JD 14.53 @ 95lbs

This week;

#1
Buy-in; 5min Max Double Unders

CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

#2
Buy-in; 3 x 5 OH Press

21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's

3, 2, 1...GO!

WOD's 12/6 - 12/10/10

Awesome Job! 12 people completed this Workout of the Day;

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

Here are the results;

AB 16.35
AJ 15.57
AL 17.54
DB 19.34
EK 16.29
JD 16.28
JG 17.57
JH 17.39
KM 19.18
MK 17.49
MM 19.13
YJ 20.17

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

Here are the results;

AJ 12.34
AL 13.52
JD 14.30
JG 12.16
MK 13.59
YJ 12.15

This week; 12/13 - 12/18

#1
3 Rounds for Time
400m Run
15 Pull-ups
50 Air Squat
15 Pull-ups

#2
CrossFit Christine
3 Rounds for Time;
500m Row
12 BW Deadlift
21 Box Jump 20"

*Check your records, the last time you did this WOD was in the first week of 2010.

WOD's 11/29 - 12/3/10

#1
20 min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups

Our Results;
AB 5 rounds
AJ 5 rounds + Run
DB 5 rounds
DB 5 rounds
EK 5 rounds + Run
JG 5 rounds
JH 4 rounds
KM 4 rounds
LL 4 rounds
MK 5 rounds
YJ 5 rounds + Run

#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Double Unders

Our Results;
AJ 25.04
DB 27.31
JG 28.39
MK 30.18

WOD's 12/6 - 12/10/10

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

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

Make Life Easier - Be Strong


Check out this great Jump Rope video...

Kicking Ass and Taking Names!

Although you know I love you all equally, I want to give a special shout out to 3 amazing athletic performances that took place today;

AJ 7.37 for
6 rounds of;
15 Deadlifts 135lbs
15 Push-ups

JG 29.36 and BF 29.46 for
"Hellen on Steroids"
3/4 mile Run
63 KB Swings
36 Pull-ups
1/2 mile Run
42 KB Swings
24 Pull-ups
1/4 mile Run
21 KB Swings
12 Pull-ups

Awesome job!!!

Run, Swing and Pull!

Wow, amazing turnout last week - - and several PR's (personal record) on the CrossFit Hellen workout!

3 Rounds for time;

400m Run
21 KB Swings 24/16k
12 Pull ups

AB 13.36
AL 23.09 *
DB 14.03 *
EK 12.03 *
ID 11.01 *
JD 14.39 *
JH 13.41
KM 14.17 *

* indicates a new PR!

This week it's all about your hips!

DeJuana -
3 Rounds for time;

500m Row
30 KB Swings 16/12k
10 Stair Run

3, 2, 1, GO!

Rock'in Cindy 15...

If you were out last week, you missed an amazing CrossFit benchmark workout, Cindy!

In 15 min, complete as many rounds as possible of; 5 pull ups, 10 push ups and 15 squats.

Here are the results of our crew;

AB 10 rounds
AJ 7
DB 9 1/3
EK 12 1/3
ID 11
JD 9
JG 5 2/3
JH 9 2/3
KM 11 1/3

Virtually everyone either increased the number of rounds completed or moved their performance closer to the full Rx version of the workout, Congratulations!

This week we will be doing another CrossFit favorite Hellen. We all did this workout at the beginning of March and I'm excited to see what we can do this time!

3 rounds for time;
400m Run
21 KB Swings 24/16k
12 Pull Ups

Check out "OPT" in the video below. Prepare to be inspired!

To Helen Back

Great job by everyone who completed the Helen workout last week!

3 Rounds for Time;
400m Run
21 KB Swings 24k/16k
12 Pull Ups

Here are the results;

KL 11.43
---------
AJ 10.40
TE 10.47
KM 13.34
AM 13.58
JH 14.02
JD 15.11
AB 15.31

This week's workout is;

3 Rounds for Time;

500m Row
30 KB Swings 16k/12k
10 Stair Run

Most of you have done this workout at least once before, if you don't know your PR ask me...

Do Your Very Best...

We've all gotten stronger over the past 4 weeks by focusing
on the strategy of "3 sets of 5" So, What's Next?

It's time to do your very best with your newly developed strength!

This weeks' workouts;

1.)Squat x5x3 + OHP x5x3

2.)Dead lift x5x3 + Bench press x5x3

+

CrossFit WOD - Helen

3 Rounds for time

400m Run

21 KB Swings 24k/16k

12 Pull Ups

3,2,1 GO!

Swing into Action!

Workout of the week - CrossFit Helen

3 Rounds for time;
400m Run
21 Kettlebell Swings 24/16k
12 Pull Ups

"A man is what he thinks about all day long."
- Ralph Waldo Emerson

"OPT" Completes Helen in under 7 min...

We miss you Dana!

CrossFit style Workout - Dana
5 Rounds -
Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...

"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays

Congratulations to everyone who completed last week's
workout - Helen

3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups

Our results;
AJ 11.51
CH 14.18
KM 16.07
TE 11.42

Agility and Power!

CrossFit Workout - Helen
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups

"In this life we get only those things for which we hunt, for which we strive, and for what we are willing to sacrifice." - George Matthew Adams



Congratulations to everyone who completed last weeks' workout "Christine"

3 Rounds for Time:
500 Meter Row
12 BW Dead Lifts
21 Box Jumps (20")

Our results:
AJ 13.09
AM 16.02
CH 17.48
GR 14.37
KM 17.02

Everything you ever wanted to know about Fish Oil

Take your Rowing to the next level

10 Ways To Get Stronger at Pull-ups Fast

March 2 - 7

CrossFit Workout - Helen
3 Rounds for Time
¼ Mile Run
21 DB Swings (24 kilos Men, 16 kilos Women)
12 Pull Ups

The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can. Robert Cushing

Our Times:
KM 16.10
TE 12.46
CH 13.31
AJ 11.33
SD 17.26
MP 12.40
AB 17.37
NL 13.06

Congratulations to everyone who participated in the CrossFit Workout!
Each week brings us closer to being in The Best Shape of Our Lives!

Next week…

CrossFit Workout – The CrossFit Total
The CrossFit Total is the sum of your best 1 RM - 3 attempts at;
The Squat
The Press
The Dead Lift

You can read more about it here;
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

"Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience." Katherine Tingley