Ultimate CrossFit WOD

2010-03-10T05:00:00.000-05:00

Strength -
Squat - 2, 2, 2 at 90% of your 1 rep max

WOD -
4 rounds (rest 60 seconds after each round)
1 round = AMRAP 3 mins
10 Donkey Kicks
10 Star Jumps (You do an air squat then drive up and jump off the ground and throw your
hands and feet open to make it so that you look like a star)
10 Ball Slams (30/20)

So this workout will be 12 minutes of work and you will have 3 mins of total rest. So it will last 15 total minutes.

Score is total rounds for all AMRAPs.

2010-03-09T09:26:00.005-05:00

Strength:

Snatch Balance 3-3
Hang Power Snatch 2-2

WOD:

3 rounds
10 Burpee Box Jumps
10 DB Press (35/20)
10 Overhead Lunges with slam balls (30/20)
25 single rope jumps

Don't forget, this Saturday is the Pendlay O-lift seminar. We will only have ONE work out on Saturday, and it will be at 8:00 am.

2010-03-08T05:00:00.001-05:00

Strength:
Deadlift - 3, 3, 3

WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups
50 Squats
50 Push-ups
50 Pull-ups
75 Squats
75 Push-ups
75 Pull-ups

Momma's Quote of the Week:

"Motivation is what gets you started. Habit is what keeps you going."--Jim Ryuh

Guys, let's give a huge congratulations to all our athletes who competed in the Sectionals this weekend. You all made us VERY proud- Jeff, Jayme, Mike, Annie and Chelsea, you all rocked! It was pretty damn impressive watching you guys work your way through this competition.

Congratulations to Chelsea and Jayme who will be advancing to regionals. Chelsea came in 3rd. overall and Jayme was 14th.

Finally, I want to say a big thanks to all our members and our friends at CrossFit Ballantyne for coming out in such big numbers to support these athletes. It meant a lot to me as a trainer to see you guys get behind not just our athletes, but all of the competitors and cheer them on. You all are world class folks and I'm proud to be a member of the same gym as you all.

Here are some pics from the competition. We'll be posting more as we get them.

2010-03-07T05:00:00.000-05:00

Goat work: 15-20 minutes of something that
you suck at or hate, not something that you like or something
That you missed. This is the thing you dread. Your chance to argue
With it, slap it around, kick its butt.

WOD:
10,9,8,7,6,5,4,3,2,1 Reps of
Power clean (135/95)
Burpees
Ring dips

2010-03-06T05:00:00.000-05:00

WOD:

"Newborn Deer"
For time:
50 wall ball (20/14)
50 box jumps (24"/20")
50 walking lunges
35 wall ball
35 box jumps
35 walking lunges
20 wall ball
20 box jump
20 walking lunges

*Make sure you stretch afterwards!!!!!!!!*

Good luck to all the folks competing in the sectionals this weekend! We're all rooting for you guys.

2010-03-05T05:00:00.002-05:00

Strength:

Press - 5, Push Press - 3, Push Jerk - 1

WOD:
5,4,3,2,1 reps of
Deadlift (300lb/210lb)
Bar muscle ups (Do regular muscle ups as the first substitution, then do 3 pullups and 3 dips instead)
HSPU

So, after trying the double unders from yesterday's WOD, how easy does Buddy Lee make it look?

2010-03-04T05:00:00.002-05:00

Skill/Strength:

Snatch work - 2, 2, 2, 2

This is not a time to max a double. Just great technique for 2 reps. So keep the weight mid range.

WOD:

Your Choice for Time

Choice 1: Flight Simulator (challenge yourself mentally)
Choice 2: 2K row for time (set a PR) rest 5 mins 1 Mile run for time (see how fast your mile time is now)

"Flight Simulator"- this one's for you, DA.
Unbroken sets of:
5 double unders
10 double unders
15 double unders
20 double unders
25 double unders
30 double unders
35 double unders
40 double unders
45 double unders
50 double unders
45 double unders
40 double unders
35 double unders
30 double unders
25 double unders
20 double unders
15 double unders
10 double unders
5 double unders
-example; if on the 35 rep set and you get 25 and trip up, you have to
Re-start from the beginning of the 35 rep set until you get all unbroken.
You do not have to start from the very beginning. Rest as long as needed in
between the different sets.

Reminder, happy hour tonight at Dilworth Neighborhood Bar and Grille.

Now what's wrong with this picture?

2010-03-03T05:00:00.002-05:00

Strength:

Back Squat 2-2-2-1-1
Working to a 1RM. Set a PR today!

WOD:

Secret Service Snatch Test

Amrap 10 minutes KB snatch (1.5pood/1pood)

You can switch hands & even put it down and rest
Total reps at the end is your score.
This is a gut checker.

Happy Hour tomorrow night at Dilworth Neighborhood Bar and Grille, 8 pm.

Guys, we've got five athletes competing in the sectionals this weekend. The Sectionals will be held March 6-7 at 460 Greenway Industrial Dr. Fort Mill, SC. 29708. First event starts at noon Saturday, second event 3:30pm. Sunday kicks off at 9am. with the third event and the last event starts at 12:30pm. Good luck Jeff, Jayme, Mike, Annie and Chelsea!

Here's a look at the work outs they'll be doing...
Saturday:

WOD 1
For Time:
400 Meter sandbag (60/40lbs) run (25 meter turnaround)
20 Sandbag (60/40lbs) squats
300 Meter sandbag (60/40lbs) run (25 meter turnaround)
30 Sandbag (60/40lbs) squats
200 Meter sandbag (60/40lbs) run (25 meter turnaround)
40 Sandbag (60/40lbs) squats

WOD 2
5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15'

Sunday:

WOD 3
1 Rep max effort, ground to overhead - 10 minute time limit.

WOD 4
For Time:
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders

2010-03-02T05:00:00.002-05:00

Skill: Max Height 3 Rep Box Jump
-these should be consecutive, not a rebound,
But you must re-jump within 1 sec of landing.

WOD:

"Daniel"
50 pull ups
400 m run
21 thrusters (95/65)
800 m run
21 thrusters (95/65)
400 m run
50 pull ups

Cool video on barefoot running...

2010-03-01T05:00:00.005-05:00

WOD:

Grace

30 Clean and Jerks (135/95)

Momma's Quote of the Week:
"Happiness is not a station to arrive at, but a manner of traveling."---Margaret Lee Runbeck

Today's work out is simple- 30 clean and jerks for time. The clean and jerk is an Olympic movement- we do these all the time here at Ultimate CrossFit. So why do we do these? A lot of folks struggle with the O-lifts. They're awkward, they're hard- that's why they're an Olympic sport. So why teach them? I came across an article a while back on why O-lifts should be taught to the average athlete. And while I cannot remember where I read it, I do remember some of the key points, and it's exactly why we teach these at our gym.

The primary benefit to Olympic lifting is increasing overall strength. Who doesn't want to get stronger? But the lifts also develop speed. Anyone think they're fast enough already? The lifts also develop coordination. That's something we can all use in any other sport/recreational activity we want to participate in. Finally, they develop balance. Whether you're still working with the PVC pipe, or you've moved on to one of the training bars, or you're now working on your own PR, you're training your body to move, and to move with more speed, coordination and balance.

This video was posted on our site about a year ago. I thought it was pretty cool, so here it is again. And don't forget, we've got our O-Lift seminar March 13th. Email Lance if you're interested.

2010-02-28T05:00:00.000-05:00

Strength:

2 rounds, max hold time at the bottom of an overhead squat (95/65)
Turkish Get Ups 5-5

WOD:

100 double unders
90 situps
80 squats
70 walking lunges
60 pushups
50 box jumps (24/20)
40 wall balls (20/14)
30 burpees
20 back ext
10 pullups

2010-02-27T05:00:00.002-05:00

Strength:

Weighted Pull Ups 3-2-1

WOD:

Tabata Slam Balls (30/20), Knees to Elbows, Rows, Push Press (75/45)

Spend 20 seconds working followed by 10 seconds rest for 8 rounds of each of the four exercises above. Score is total reps (calories for the row)

I found a pretty good article on HyperFit USA's website... It's all about clock whores. What's a clock whore (and why should you care)? Read below.

Over the years of doing CrossFit style training and scoring the workouts some strange idiosyncrasies have come to light. The unfortunate aspect of human psychology is we tend to compare ourselves to others. Sibling rivalries for parental attention, co-worker pay raises and who has the better car are all typical societal measures of one ups man ship. The nature of our classes and the clock ticking off in the background leads to some unfortunate behaviors which run contrary to good health and training. The basis of our training is group classes. Group classes begin with a structured warm up, equipment set up, skill set with an expectation of ROM and technique expectations and finally the WOD (Workout of the Day). The WOD is begun with what has become a staple in the CrossFit training communities a: 3, 2, 1 GO and people begin the workout. The workout is where the magic and some of the horror begins.

The upside of doing group classes is a camaraderie, the intensity and general communal feeling that comes from group suffering/successes. The bond between people because of mutual respect for toughing out a hard workout develops friendships that go far beyond the normal saying "Hi" at the globogym. People find that they have a lot more in common with the people in the classes than they do with many of their professional peers. The community of people created as a result of the training goes far beyond the normal gym.

The downside of doing classes and having public performance measurement can cause people to feel pressure to perform in ways that borders on obsession. It is healthy to be competitive and want to have someone that will push us to bring out our best. It is unhealthy to derive one's self image from how we stack up relative to others. That sounds all well and good and is really symptomatic of "mine is bigger" western society. How does this behavior manifest itself in something as simple as a gym? Our very nature as human beings pushes us to measure score and evaluate our success in terms of other people. Over the years we have had several members that were so competitive with others that they would skip repetitions, cut range of motion short, or in the worst case I can think of they actually lied about their score. I am going to use a derogatory term in the hopes that it will catch on and hopefully prevent people from undermining their own training: Clock Whores.

Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a "better" time.

These people actually miss the whole point of the training. The point of physical fitness training, from my perspective, is to improve oneself both physically and mentally, not necessarily in that order. The people who have taken the time clock or score beyond the extreme and compromised range of motion, number of repetitions, etcetera are doing so at the expense of the utility of the training. If someone judges their performance solely based on their status relative to others it reflects a distinct lack of self esteem. The idea of the style training is to develop self-esteem to increase capacities in many, many different modalities. A person who compromises training in order to beat others harms their self esteem. People know inherently when they are doing something wrong and there is a price to pay when they go against what they know is right.

Spotting Clock Whores: I imagine it is the same a proctoring an exam – The person who is constantly looking for the instructor is suspect. Another suspect behavior is always partnering with the same person when they score their workout. If some only does a full range of motion when the instructor is looking, then they are suspect. These behaviors are not hard and fast. On more than one occasion I have been called out by my instructors, rightly so, for ROM violation because I was exhausted. (The call outs are done with much joy and aplomb.)We all have issues when we get tired, it is part of the training. I have asked Tamer on more than several occasions what rep he was on because I had no idea where I was. The real difference is the consistent corner cutting. It takes time to become apparent, but when it is, it is like the giant elephant in the room no one acknowledges.

Why am I bringing this up?

A person's performance is PERSONAL! We want all of our members to improve, have perfect form, go faster, get stronger and get the results they want. The strict adherence to performance standards is the key to your success. The competitive environment should bring out the best in our natures, not be a showcase for our flaws. Occasionally, bad behaviors become apparent and harm the entire community. Members know when someone else is cutting corners or bragging about a performance they really didn't earn. If the chin doesn't get over the bar, then it doesn't count. Claiming a score on Fight Gone Bad or a Fran time that cannot be repeated when the camera is on is a clear identifier. It harms the integrity of the program as a whole.

We want people to keep records of results to help them track their progress, not to compare to others. We have opted against performance boards in the gym in favor of the forum and personal training logs on our web site. Our goal is the improvement over time based on your efforts in terms of mechanical efficiencies (better form), faster times (higher metabolic capacity) or an overall strength gain as well as the rest of the physiological markers and is the basis of training at HyperFit USA. The culture we have developed is to strive for perfect mechanics as well as fast performances. We stress perfect mechanics because bad or marginal repetitions contribute to chronic injuries over time. Part of perfect mechanics is developing full range of motion and correct biomechanical body alignment. Our clients often hear "and make the repetitions right" rather than going fast. Forcing a square peg into the round hole to get a faster time is like intentionally hitting your thumb with a hammer; you are tough and stupid, thanks Jeff Martone for that one! It does someone no good to work to get a fast Fran time at the expense of shoulders back or knee soreness (chronic injury).

2010-02-26T05:00:00.003-05:00

Strength:

Sumo Deadlift 3-3-3-3

WOD:

Death by Ten Meters (with a twist)
1st minute- run forward 10 m
2nd minute- run forward 10m, backward 10m
3rd minute- run forward 10m, backward 10m, forward 10m
4th minute- run forward 10m, backward 10m, forward 10m, backward 10m

Continue with this until you cannot complete the necessary meters in the allotted minute

Congratulations to the winners of the Challenge... the Laydees and the Laydee Killers tied for first place. Fantasy Fitters came in third, and Project Win was fourth place.

Here's the complete list of teams and their ranking:

1. The Laydees
1. The Laydee Killers
3. Fantasy Fitters
4. Project Win
5. Too Much For Tiger
6. The KettleBelles
7. Deadliest Snatch
8. Fist Pumps and Box Jumps
9. Don't Get Your Chucks in a WOD
10. Waist Management
11. PX90 Can Suck It
12. Hurts So Good
13. Team NBA
14. Go Hard or Go Home
15. Nervous Pee
16. Three Ladies and One Really Hot Guy

**Reminder, O-Lift seminar**

Saturday, March 13th, from 9:00 – 4:00 pm
Ultimate CrossFit
210 Rampart St. Unit F
Charlotte, NC 28203
Phone: 704-804-5073
lance@ultimatecrossfit.com

The Purpose

With proper technique Olympic lifting helps build explosive power and teaches athletes how to accelerate or receive a load (be it an object or another person). The movements of Olympic lifts are common to many sports. Performing these movements efficiently through proper technique increases an athlete’s ability to improve both performance and avoid injury. The Program will cover demos, teaching progressions, and fault correction for the snatch, the clean, and the jerk. There will be plenty of hands on time, as well as, Q &A. The class size will be kept small to allow for plenty of personal attention.

The Coaching Staff

Glenn Pendlay – Head Coach
The Pendlay name is one of the most recognized in both the Olympic Lifting and CrossFit communities. Glenn received a master degree in Exercise Physiology and was taught the Olympic Lifts by Mendeleyev in Moscow. Glenn has been coaching since 1995. In 1999 Glenn started a coaching program in Wichita Falls, Texas that quickly became one of the top programs in the USA, consistently winning team championships at national competitions, and regularly placing lifters on international teams. Glenn is an international level coach, and currently coaches in northern California.

Jonathan North – Demonstrator, Assistant Coach
Jon is a full time Olympic Lifting Professional who trains with Glenn Pendlay at the California Strength Academy. Jon was introduced to Olympic Lifting as a member of the Sacramento State University football team and is now a top nationally ranked lifter in the US with best lifts of 150kg for the snatch and 177kg for the clean and jerk. Jon is known as an efficient and athletic lifter and is currently training for the Pan American Games.

Cost: $100 per person. Availability is limited.

2010-02-25T05:00:00.002-05:00

Strength:

Squat Clean and Jerk 2-2-1

WOD:

1000m Row
100 Box Jumps
200 Abmat Situps
100 Pushups
800m Run

Reminder, there is a Happy Hour tonight at Dilworth Neighborhood Bar and Grille at 8 pm. We will announce the winners of the challenge, and we can all finally sit back and have a beer with no guilt and no loss of points. Life is good once again....

Nancy showing she can slam a ball with the best of them...

2010-02-24T05:00:00.001-05:00

Strength:

Overhead Squat 4-3-2-1

WOD:

5 rounds
10 DB bird pickers (25/15) each leg
10 burpees
10 Ring Dips

We've had some pretty tough work outs the last two weeks. But at least we don't look like this from our WODs (this is one of the participants exiting a mud pit).... You want to read about a REALLY tough work out? Take a look at this article on the Tough Guy Challenge. Eva doesn't seem so bad after all, now does it?

2010-02-23T05:00:00.004-05:00

WOD:

EVA
5 rounds
800m run
30 pullups
30 kb swings (2/1.5)

**Happy Hour this Thursday at Dilworth Neighborhood Bar and Grille, 8 pm. The winners of the Challenge will be announced**

Momma's Quote of the Week:

"If you aren't in the moment, you are either looking forward to uncertainty, or back to pain and regret."--Jim Carrey

Megan Muldowney is training for the Rock and Roll San Diego half marathon, raising money for the Leukemia and Lymphoma Society. She's raising the money in honor of her brother, Sean, who was diagnosed with brain cancer back in December. Here's a link to her fundraising page. The Leukemia and Lymphoma Society does a lot for cancer patients, from granting money for research to providing assistant services for patients and their families. Great endeavor, Megan, we know you'll do great in the half marathon.

Megan and her brother Sean

2010-02-22T05:00:00.002-05:00

Strength: Press 1-1-1-1

WOD:

5 rounds
5 man makers (35/25)
10 pull ups
20 air squats
40 double unders

Since Lance was a bad son and didn't send me the quote of the week from his mom, we'll use this one that Chelsea found... Many people have joked that CrossFit is a cult or a clan, and this quote seems appropriate.

"Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one."
--Jane Howard,
British actress, model and novelist

For those of you working or living uptown and looking for a healthy choice for food, Mishelle Holliday has the restaurant for you. At Energy Cafe, they believe in the importance of good nutrition and its essential role in helping people enjoy active and healthy lifestyles. They are focused on fueling your body with clean foods to help you perform better throughout your day! Living a clean eating lifestyle is something that we believe in because 80% of what you look like and how you feel is due to what you are eating.

2010-02-21T12:42:00.001-05:00

This is a test

2010-02-21T05:00:00.000-05:00

Strength:

L Pullup 3 max sets. If you cannot do an L Pullup, just do a deadhang followed by max L sit hold (or tuck). If you cannot do a deadhang, use a band followed by L sit.

WOD -

15-12-9

Ring Pushups

Squat (135/95)

Rest 2 min

15-12-9

DB Clean (35/25)

DB Press (35/25)

Rest 2 min

15-12-9

Suitcase Deadlift R (1.5/1 pood)

Suitcase Deadlift L (1.5/1 pood)

KB Swing (1.5/1 pood)

2010-02-20T05:00:00.002-05:00

WOD:

We're bringing back one from about a month ago... those folks on the Challenge will remember it well.

Team Work Out, teams of four. Only three people working at a time, the fourth person is resting.

AMRAP 20 Minutes

Row
Burpees
Wall Balls (20/14)

For the row, you're going for calories rowed. Your score is your team's total reps for the work out.

Speaking of the Challenge, only two more days left. It ends Sunday night. So come Monday, you can eat, drink and be merry. Reminder- there will be a happy hour this coming Thursday night at 8 pm to announce the winners!

More pics of some of the happy teams.

2010-02-19T05:00:00.002-05:00

Strength:

Hang Power Snatch - 3, 3, 3
Squat Clean - 2, 2, 2

WOD:

21-15-9
Ring Rows
Thrusters (95/65)

**Reminder, O-Lift seminar**

Saturday, March 13th, from 9:00 – 4:00 pm
Ultimate CrossFit
210 Rampart St. Unit F
Charlotte, NC 28203
Phone: 704-804-5073
lance@ultimatecrossfit.com

The Purpose

With proper technique Olympic lifting helps build explosive power and teaches athletes how to accelerate or receive a load (be it an object or another person). The movements of Olympic lifts are common to many sports. Performing these movements efficiently through proper technique increases an athlete’s ability to improve both performance and avoid injury. The Program will cover demos, teaching progressions, and fault correction for the snatch, the clean, and the jerk. There will be plenty of hands on time, as well as, Q &A. The class size will be kept small to allow for plenty of personal attention.

The Coaching Staff

Glenn Pendlay – Head Coach
The Pendlay name is one of the most recognized in both the Olympic Lifting and CrossFit communities. Glenn received a master degree in Exercise Physiology and was taught the Olympic Lifts by Mendeleyev in Moscow. Glenn has been coaching since 1995. In 1999 Glenn started a coaching program in Wichita Falls, Texas that quickly became one of the top programs in the USA, consistently winning team championships at national competitions, and regularly placing lifters on international teams. Glenn is an international level coach, and currently coaches in northern California.

Jonathan North – Demonstrator, Assistant Coach
Jon is a full time Olympic Lifting Professional who trains with Glenn Pendlay at the California Strength Academy. Jon was introduced to Olympic Lifting as a member of the Sacramento State University football team and is now a top nationally ranked lifter in the US with best lifts of 150kg for the snatch and 177kg for the clean and jerk. Jon is known as an efficient and athletic lifter and is currently training for the Pan American Games.

Cost: $100 per person. Availability is limited.

Have you made your sweat angel lately?

2010-02-18T05:00:00.000-05:00

Strength:

Twenty minutes to work up to your 1 rep max deadlift.

WOD:

Using your 1 rep max deadlift, you will do 2 deadlifts at 85% of your 1 rep max each minute on the minute for 10 minutes.

Immediately following the 10th minute, do 30 burpees for time.

We've all been here... I call it my happy place. That complete ass kicked feeling after giving it you all in a work out. What's better? Here's Julie Reck in her happy place.

2010-02-17T05:00:00.002-05:00

Strength:

Press - 5, 5, 5, 5

WOD:

Minutes at each station
3 min Double Unders
2 min Box Jumps (24/20)

1 Min Rest

3 min Wall Ball (20/14)
2 min Abmat Situps

1 Min Rest

3 min KB Swing (1.5/1)
2 min Burpee

Your score is your TOTAL reps.

How's your back feeling? Here's a good article on why your back might be tight and what you can do to prevent it (courtesy of CrossFit SouthBay).

Tight back muscles can be a symptom of a strength deficiency in your ab and midline. It can also be a result of bad form and inflexibility. Some of us sit in front of computer screens all day and then sit in an hour of traffic before we come to CrossFit. You're sitting for over 8 hours a day and then come to do high intensity workouts. It's a recipe for a sore back and/or injury. Luckily, there are a few things we can do to help. Over the next week we will get more in depth on how to take care of your back and
what we can do to avoid back injury.

* Proper Warm-Up and Cool-Down: Remember when we said to show up early to stretch and foam roll? Well, we meant it. We don't want you to show up early to stare at the whiteboard like you were at a Dali exhibit at the LACMA. We want you to foam roll and stretch. A tight back can be caused by tight hamstrings, quads, calves or hips. You should be doing these stretches throughout the day, not just before and after the WOD. To really increase flexibility, you need to devote more than 10 minutes of stretching each day since you're already sitting for over 8 hours.

* Proper Technique: I know it's crazy right? Proper technique can help solve back
issues. You all know what I'm talking about. We are all guilty of getting a little tired and using that shitty form where our backs round and shoulders haunch forward and we pull with our lower back because our legs are too tired. That exercise that used to resemble a kettlebell swing or deadlift or clean or front squat just turned in to a bucket of yuck.

* Rest: Rest has pretty much been a taboo word around the gym lately. It's a good
and a bad thing. Don't get me wrong, I would love it if every single one of you could be in the gym every day working toward your PRs and goals. Nothing would make me happier. Unfortunately, you are all human. A proper rest day doesn't mean sitting on the couch or slouching while playing a video game (Modern Warfare 2 Matty). It means doing one of our yoga classes or stretching and foam rolling for an hour or going for a light run or walk. It means just don't do CrossFit, but make sure you stretch and take care of all that is ugly hiding out in your muscles. If you're sore to the point that getting out of bed or sitting on the toilet requires an act of God, then you might want to consider taking a rest day.

* Massage: If you have a loving significant other who is willing to spend some time massaging your back, quads, hamstrings and hips, then you are very lucky. If not, it might be time to invest in a little deep tissue massage. Try to at least do this once a month if you can afford it. Some back pain can be caused by stress and anxiety which massage can help relieve.

* Accept it: Sometimes your back is just going to be sore just,like your abs and
legs and ass are going to be sore. The best thing could be to accept it and push through the tightness and you'll feel better when you're done. Ultimately, you have to be the one to make the call if you are going to do the WOD for the day.

One of the few quiet moments in the gym... the weights are stacked, the rowers stand ready. In a few minutes the next class will roll in, and the blood and sweat and tears will flow as everyone puts their heart and soul into their work outs.

2010-02-16T05:00:00.001-05:00

WOD:

Katie Tucker's birthday was a few days ago, and she wanted to celebrate with a nice little WOD...

Murph

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Do the pull ups, push ups and squats Cindy-style if you want... it's a good way to break up this work out. And remember to wish Katie a Happy Birthday as you're running that last mile.

Just a reminder, we are having the Olympic Lifting seminar Saturday, March 13th from 9 am- 4pm at the gym. The price is actually going to be $100, not $125. Let Lance know if you're interested.

Bryson may not have been able to grow a great looking mustache, but he did manage to raise some money for his charity. And no one looks better in neon yellow at 6 am...

2010-02-15T05:00:00.005-05:00

Strength:

Front Squat 2-2-2-2-2

WOD:

100 Slam Balls (30/20)

Momma's Quote of the Week:
"Your own resolution to success is more important than any other one thing."--Abraham Lincoln

Pfab showing she can get good depth in her overhead squats. April's been doing a great job since she started a few months back... she's getting stronger, faster and healthier every day.