Wednesday - "The Baseline"

The gang taking on Jackie

STRENGTH TRAINING:
Back Squat
- 1 set of 20

CONDITIONING:

"The Baseline"

- Run 400 meters

- 40 squats

- 30 sit-ups

- 20 push-ups

- 10 pull-ups


Previous times for "The Baseline"
- Dave: 3:15 Rx
- Todd: 3:40 Rx
- Lauren: 4:31
- Jessica: 4:49

RESULTS

1x20 Back Squats
- Todd: 185lbs
- Dave: 155lbs
- Lauren: 65lbs


"The Baseline"
- Todd: 3:17 Rx - improved by 23 seconds!
- Dave: 3:23 Rx - slowed down by 8 seconds, get it together Dave.
- Lauren: 3:53 - improved by 38 seconds!
- Jessica: 4:07 - improved by 42 seconds!

Tuesday - "Jackie"

"Jackie"
- Run 800 meters
- 50 thrusters (45/25lbs)
- 30 pull-ups

RESULTS
Dave: 6:28 Rx
Todd: 8:00 Rx
Lauren: 9:45 (jumping)
Jess: 10:47 (jumping)

Monday - "Mary"

Todd shows that kettlebell who's boss.

"Mary"
AMRAP in 20 minutes of:
- 5 handstand push-ups
- 10 pistols (alternating legs)
- 15 pull-ups

Don't panic at the handstand push-ups!  They can and will be scaled -  no one will be falling on their necks this time.

RESULTS
Dave - 9 rounds +3 handstand push-ups Rx (strict pull-ups)
Heather - 12 rounds +5 handstand push-ups
Todd - 8 rounds +5 handstand push-ups
Rob - 12 rounds
Jessica - 13 rounds
Lauren - 14 rounds +5 squats

Tuesday - "Helen"

Double dutch, anyone?

"Helen"
3 rounds for time:
- run 400 meters
- 21 kettlebell swings (55/35lbs)
- 12 pull-ups


RESULTS:
Dave: 9:28 Rx
Todd: 12:23 Rx
Lauren: 9:28
Jessica: 12:32

Monday - "Annie"

The girls working through "Lynne"

"Annie"
For time:
50 - 40 - 30 - 20 - 10
- Double-Unders
- Sit-Ups

Try to do double-unders - even if that makes you slower.  Double-unders aren't just about athleticism, it's a skill we have to practice to get better at!

RESULTS:
Dave: 9:16 Rx
Todd: 7:25
Heather: 7:54
Lauren: 8:09
Vic: 8:45
Jessica: 8:47

Thursday - "Diet Barbara"

Lauren, you keep working out and you're gonna get scurry!

Diet Barbara
5 rounds:
- 10 pull-ups
- 20 push-ups
- 30 sit-ups
- 40 squats

Rest precisely 3 minutes between each round.

RESULTS:
Dave: 9:35
Heather: 16:17
Lauren: 13:16
Todd: 12:01
Jessica: 14:07
Vic: 12:55

Wednesday - "Itchy Burpees"

Lauren cranking out some bench presses earlier this week.

Tabata
burpees!

RESULTS:
Dave: 74
Todd: 59
Lauren: 41
Jess: 41

Tuesday - "Tabata Weighted Lunges"

Heather rocking some kipping pull-ups on her first attempt!

Tabata
-walking lunges with weight over head (45/25lbs)


RESULTS:
Todd: 64
Dave: 88
Heather: 85
Jessica: lost count!
Lauren: lost count!

Monday - "Lynne"

Two girls, one bar

"Lynne"
Five rounds of:
Max effort body weight bench press
Max effort pull-ups

This will be scaled as needed, so not everyone will be benching their actual body weight.  This workout is not timed - it's one of the few that we'll do that is purely a strength WOD.  But this will get us huge improvements on our push-ups and pull-ups for future WODs!

RESULTS:
Todd: 26 benchpress, 56 pull-ups (205lbs - RX)
Dave: 47 benchpress, 98 pull-ups (145lbs - RX)
Lauren: 33 benchpress, 80 pull-ups (60lbs - jumping)
Jessica: 28 benchpress, 72 pull-ups (55lbs - jumping)
Heather: 33 benchpress, 9 (kipping) 30 (jumping) pull-ups (95lbs)

Wednesday - "Dirty"

Lauren demonstrating how to properly do a turkish get-up!

This workout is in honor of Lauren's birthday!  She turns 27 today so we will be doing 27 of each of the following for time:

D: Dumbbell thrusters (45/25)
I: Inverted burpees
R: Reverse burpees
T: Turkish Get-Ups (45/25)
Y: You sick of push-ups yet?

RESULTS:
(will post after the workout)

Tuesday - "Push-Up Ladder"

I love outdoor workouts.

Push-Up Ladder:
Do 1 push-up the first minute, 2 push-ups the second minute, and so on until you can't fit that many push-ups in that minute.

RESULTS:
Todd: 22 rounds +20 = 273 reps total
Dave: 25 rounds +16 = 341 reps total
Jason: 15 rounds + 4 = 124 reps total
Vic: 20 rounds = 210 reps total
Lauren: 17 rounds = 153 reps total
Jessica: 17 rounds = 153 reps total

"Just a Quickie"

Vic and Jason cranking out their 50 Good Mornings during their first CrossFit WOD.  Sorry for my thumb in the picture guys!

AMRAP in 10 minutes of:
15 squats
10 sit-ups
5 push-ups

PS: AMRAP stands for "As Many Rounds As Possible" so rest as little as possible because you only have 10 minutes to get as much work done as you can!

This workout is short, so you need to make it INTENSE!

"Michael"

Everyone loves planks!

3 Rounds:

Run 800 meters

50 good mornings

50 sit-ups

This will be our first Hero workout guys.  It is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.  We go hard because he can't!

"The Janse Jog"

Team "Chiropractors Do It On A Table" surveying the competition at the Trevor Win'E Memorial Workout.

4 Rounds:
Run around Janse
10 push-ups
10 squats

Try to avoid the swans!