"In the long run, a short cut seldom is." - Malcolm Forbes

Last week's results;

WOD #1
CrossFit "Nancy"
4 Rounds for Time;
400m Run
15 OH Squat 95/65lbs

DB 15.26 *New PR!
-----------------
AM 14.23
GD 10.46
MB 9.09
MB 12.46
NG 11.40
SF 17.15

WOD #2
3 Rounds for Time;
12 Deadlift at 70% 3rm
50 Double Under's

JH 6.43
MB 9.50
NG 3.50

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

Congratulations to everyone who completed last week's WOD!

Row 300m
20 Push Press
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

AB 12.21
AF 11.33
AJ 13.45
AL 10.26
AM 13.59
DB 12.44
EK 12.23
GB 9.26
GD 12.13
JH 14.49
JD 11.12
JL 12.12
KM 15.18
MB 12.02
MK 15.35
YJ 12.31

CrossFit "Nancy"
5 Rounds for Time;
15 OH Squat 95/65lbs
400m Run

AJ 14.25 (75)
AL 21.00 (95)
DB 17.07 (65 Rx)
ED 17.12 (75)

"Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent. Be careful lest you let other people spend it for you."
- Carl Sandburg

Excellent Job on last week's WOD's!

CrossFit "Nancy"
5 Rounds for Time;
400m Run
15 OH Squat 95/65lbs

DB 20.37 *
----------
AF 16.52
AG 18.48
AJ 13.28
AL 20.33
CL 15.24
EK 13.58
JG 18.45
JH 18.27
JL 21.03
KM 16.58
YJ 14.52

CrossFit Hero "Small"
3 Rounds for Time;
1,000m Row
50 Burpees
50 Box Jump 24"
800m Run

AG 33.50
AJ 25.27
AL 38.24
DB 31.08
DB 36.53
JD 36.08
JH 39.24
JL 21.40
YJ 30.43

Thanksgiving Blast!

Great job with last week's WOD's!
Here are your results;

DeJuana
3 Rounds for Time
Row 500m
30 KB Swings 16/12k
10 Stair Run

AB 16.16
AJ 14.20
AL 19.15
DB 19.48
DB 19.30
EK 16.05
JG 16.49
LL 19.30
MK 17.04
MM 14.33
YJ 14.55

This week;

CrossFit Hero "Blake"

Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 pound ball
10 Handstand push-ups

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 Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Awesome job with the Lumberjack WOD!
Here are the results;

AJ 14.40
AB 20.14
AL 18.50
EK 14.31
JG 17.59
JH 25.30
KM 18.33
MK 20.23

WOD #2
3 Rounds of;
20 Pull-ups
25 Wall Ball 20/10
30 Push-ups

AB 15.20
AJ
AL 16.00
JG 19.56
KM 24.41

This week...

#1
"DeJuana"
3 Rounds for Time;
500m Row
30 KB Swings 16/12k
10 Stair Run

#2
CrossFit Nancy
5 Rounds for Time;

400m Run
15 Overhead Squats 95/65lbs

Check out these guys from CrossFit Albany doing the Nancy WOD

The Sifty Fifty Thanksgiving List

Can cutting carbohydrates from your diet make you live longer?

Going Overhead!

Last week our athletes practiced their Overhead Squat skills and performed the CrossFit circuit Nancy;

5 rounds for time of

400m Run

15 Overhead Squats 95/65lbs

The Rx weight proved to be a challenge, but everyone did an amazing job!

AJ 16.27

DB 19.38

EK 14.55

ID 16.40

JG 17.05

KM 19.26

YR 19.47

How many days 'till Memorial Day Weekend?

How many workout's before you're hanging with your family and friends in those shorts and tank top?

It's time to dial in your training and nutrition efforts!

(ask me how!)

Workout 1; Jackie

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Workout 2; Volkswagen

21-15-9

Bench Press (BW)

Pull Ups

3, 2, 1... Go!

Jackie Results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JM 10.46

KM 14.34

YR 17.34