Sno Valley CrossFit

2-20-12 WOD

tridiver — Tue, 21 Feb 2012 06:56:21 +0000

1 Minute on 1 Minute OFF for 10 Min.

30 Kettlebell Swings 53/35 – Games 70/53

You have 1 minute to get 30 KBS. If you do NOT get 30 KBS in a Minute, count a penalty & change to a lighter KB. Penalty= 1 penalty = a 1,000 m Row, 2 Penalty = 2,000 m Row etc…

then…

I go you go! (6 Min AMRAP/ with partner)
3 pull ups
6 Ring Dips
9 Push Ups

7:00am: Casey S. 4.40.8, Gary, Cosette 4+8, Leo 4.37.4 3, Ryan 4.39.0, Dana4 + 7, Christy
9:30am: Sean 8.17.9 (2K), Stacy H. 4.26.6, Susan, Sarah A., Susan, Ryan, Sarah E., Jamie

6:30pm: Betty 3, Tassin 3, Susan 3, Michelle 3, Jason 9:1 38 (2K), Mike F. 3, Mike L. 3
7:30pm: Stacy A. 3 2/3, Tom 3 2/3, Andrea

2-18-12 ~ Filthy Fifty

tridiver — Tue, 21 Feb 2012 06:31:07 +0000

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2-17-12 WOD

tridiver — Tue, 21 Feb 2012 06:30:15 +0000

10 Min AMRAP

15 OH Squat
SDHP
KB 55/35
Box Jump

7:00am: Casey S. (RX) 6+ 5 OHS, Aaron T. 3+15, Gary 4.33, Cosette 4+5 BJ, Leo 4 + 10 SDHP, Christy 3 + 7 BJ, Ryan 4.66, Brett 3.1

9:30am: Sean (RX) 4 + 10 SDHP, Stacy A. (RX) 6 + 2 OH, Stacy H. 5 + 5 OH, Susan 4 + 2KB, Johnny 4 + 2 KB, Jim 4, Paul 4 + 2 KB, Laura 4, Jamie 4 +5 OH, Stacy S. 4, Mark 6, Craig 4 + 12 BJ

2-16-12 WOD

tridiver — Fri, 17 Feb 2012 07:41:39 +0000

10, 9, 8…1 Power Cleans 135/95#
1, 2, 3, 4… 10
25 Double Unders

Round #1=

10 Power Cleans (135/95)
1 KBS (70/53)
25 DU

Round #2=

9 Power Cleans
2 KBS
25 DU

…

Round #10=

1 Power Clean
10 KBS
25 DU

RX= Jenny 18:19, Stacy A. 13:11, Casey S. 18:03, Sean 155# 22:39

5:30am: Dawn 48#/35# 18:42
9:30am: Sharon 45# 16:15, Casey M. 65# 17:13

5:30pm: Tess 85# 20:05, Adria 65# 15:20, Stacy 17: 10, Mike L. 62/115# 22:12, Mike F. 24:23
6:30pm: Betty 22:23, Christy P. 22:58, Jason 23:38, Susan 22:12, Jim 22:43, Michelle 22:47
7:30pm: Mike Y. 25:21, Sara 16:58, Ryan 25:18, Greg 23:31, Andrea 19:22

2-15-12 WOD

tridiver — Thu, 16 Feb 2012 08:54:20 +0000

SQUAT 1 Rep Max! (15 minutes to work up to it ~ trainer watches 1 RM)

then…

AMRAP 15
20 Air Squats
15 Lateral hops over bar
10 Sumo Deadlifts Hi Pulls 75/55# (check it out, and who is doing it!!! Stef, found this picture when I looked up SDHP) picture by Carrie Klumpar ESC. This picture was when Stef was getting ready for games in 2010. And thats a 88lb SDHP!
5 Burpees

5:30am: Dawn 40# 6, Greg D. 65# 7+ 20 SQ, Mike Y. 65#, 7 + 20 SQ.
7:00am: Cosette 7, RX - Peyton 9, Gary 8, Leo 65# 5, Dana 7, Alex 65# 4, Christy P. 3, Ryan 5, Casey S. 8
9:30am: Stacy S. 45# 4, Casey M. 5, Laura 35# 4, Susan 4, Marianne 6, Heather 33# 4, Tess 9

6:30pm: Susan 145#, 55# 6+15 LH, Cindy 70#, 35# 5, Mike F. 185#, 6+20 SQ, Mike L. 185#, 75# 7+20 SQ, Andy 345#, 75# 5+10 SDHP, Jason375#, 75# 6+15 LH
7:30pm: Amy 155#, 6+2 Burpees, Greg 225#, 7+15LH, Tami 125#, 5+ 10 SQ, Kalesta (bike, PU/V-ups, Squats), Tom 225#, 6+4 SDHP, Jeff 225#, 5+ 10 SDHP

2-14-12 Happy Heart Day or Not, WOD!

tridiver — Thu, 16 Feb 2012 08:29:09 +0000

TEAM WOD ~ 2 person teams (3 person)
*1 person works for 1 minute while the other(s) rests 1 min. You must complete each movement before moving onto the next!

50 Box Jumps (75)
100 Burpees (150)
150 OH Walking Lunges 45/25# (225)
200 Push Ups (300)
250 Ball Slams 50/30# (375)

5:30am: Dalen, Dawn & Amara = 38:00
9:30am: Angie & Deborah 46:43, Tassin & Kelley S. 42:12, Stacy A. & Jenny 37:23, Lynn H. & Sharon 47:05, Karen & Jen 48:30

5:30pm: Casey & Adria 30:58, Jamie & Jason 39:35, Stacy & Sean 42:25, Michael 28:25
6:30pm: Betty & Susan 39:20, Mike L. & Jason 37:21, Julia & Mike O. 36:24
7:30pm: Jim, Ryan & Tom 50:28, Andrea 50 minutes of stuff (bike, box SU & Squats)!

2-13-2012 WOD

tridiver — Thu, 16 Feb 2012 08:18:36 +0000

Row 2 K
50 Wall Ball 20/14
Row 1 K
35 Wall Ball 20/14
Row 500
20 Wall Ball 20/14

RX=Greg D. 24:50, Dana 26:25, Sean 18:51, Stacy H. 23:35, Mike L. 22:19, Tess 24:11, Susan 24:31, Jason 20:43, casey S. 22:25, Mike F. 25:04, Roberta 25:41, Tom 24:22

5:30am: Dawn 25:30, Mike Y. 22:59, Kristi 25:12, Rose 26:25
7:00am: Cosette 21:37, Gary 21:15, Leo 36:25, Christy 42:37, Ryan 29:14
9:30am: Sonia (Benchmark Chall) 20:49, Stacy S. 25:25

6:30pm: Betty (Benchmark)

2-11-12 Paleo Benchmark End WOD

tridiver — Sun, 12 Feb 2012 20:40:12 +0000

Paleo Challenge Benchmark workout

2 rounds
500 row
50 squats
40 sit ups
30 push-ups (chest & thighs touch ground)
20 pull-ups
10 burpees

End & beginning callenge times posted. Nice job everyone, it looks like there was allot of improved times!
Please comment on your weight/inches changes in the comment section, as well as any comments!

8:30am: Aaron W. 20:50 (24:28), Jason 15:18 (15:33), Tom 22:20 (24:39), Christy 21:50, Amy 18:50, Mark 16:10, Johnny 18:36 (21:20), James 26:40 (22:34), Steve 16:08, Mike O. 17:50 (22:27), Tami 21:51 (21:57), Kalesta, Andrea

9:30am: Sean, Stacy H. 17:07 (19:08), Dalen 17:28 (19:38), Sharon 25:38 (28:26), Susan 19:52 (20:17), Ryan 24:32, Mike Y. 19:40 (25:00), Jody 13:45, Poppy 19:06 (20:47), Dawn 20:00 (20:23), Adria 16:33, Kathryn 18:26 (20:42)

Jenny 19:12 (19:00 (w/10 C2B), Tess 17:40

1-16-2012 only:

8:30am: jesse 24:06, andie 19:54, michelle 20:42, mike l., corey 19:03, ryan, jl 24:10, julie 28:34, shane 20:04

9:30am: terra 22:27, jim 21:43, judy, kristi 25:35, roberta 30:43, debbie 25:30, scott

1-16-2012: sean 18:01 (w/ weighted vest), tassin 20:24, kalesta 22:09, susan r. 25:06

2-10-12 WOD

tridiver — Sun, 12 Feb 2012 20:38:10 +0000

In teams
Row 25 cal each
800 run

7:00am: Team 1: 800m- Cosette 38:47, Dana 26:37, Stacy 47:16, 400m-Christy 31:08

Team 2: 800m- Gary 37:44, Leo 41:59, Brett 48:20, Ryan 36:19

9:30am: Team 1: 800m- Casey M. 31:37, Jamie 34:33, Paul 42:28, Johnny 36:00

Team 2: 800m- Heather 45:39, Jim 36:15, Lynn 45:30

Team 3: 800m- Greg D. 33:13, Marty 42:25, Casey 43:21, Laura 41:22

2-9-12 WOD

tridiver — Sat, 11 Feb 2012 02:14:53 +0000

15 Squats 85/65
20 Toes to Bar
10 Muscle Ups or 10 pull ups & 10 dips (what is a muscle up?) Start your muscle-up with a false grip, pictured right! Check this article out for step by steps of the whole excercise! http://www.crossfit.com/journal/library/Muscle-upNov02.pdf
30 Double Unders
15 Thrusters 85/65
15 Ball Slams

5:30am: Dalen 9:26, Dawn 11:10, Corey 8:38, Steve 8:00
9:30am: Sean 95# 7:05, Stacy H. 7:20, Casey S. 6:38, Casey M. 10:56, Kelly 10:57, Jessica 12:15, Sonia 8:31, Jen 11:38, Poppy 11:16, Sharon 9:47, Kathryn 9:49, Deborah 10:15, Greg 11:38

5:30pm: Tess 9:54, Mike L. 12:22, Adria 9:09, Betty 10:31, Ryan 18:16
6:30pm: Susan 11:35, Mike O. 7:48, Mike Y. 13:09, Jim 9:52
7:30pm: Tami 15:06, Tom 12:09, Amy 8:47, Andrea 11:37

The Muscle-up

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them. Let your imagination run.

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.

That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.

We do our muscle-ups from rings chiefly because that’s the hardest place possible.