June 29, 2007 by jeff.

Worked on squats today.  Tried to get everyone below parallel.

5 sets x 5 reps

Vince 275 x 5

John 185 x 5

Jami 300 x 5

Joe S 205 x 5

Brett 185 x 5

Alaina 115 x 5

Joe H 335 x 5

Eric 185 x 5

Tonya 55 x 5 (first time ever squatting)

Aita 75 x 5

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June 28, 2007 by jeff.

A tough one.

20 Thrusters (95lb)

20 Overhead Lunge (65lb)

200 M Run

5 rounds for time

Vince 26:36 (RX’d)

John 27:35 (RX’d)

Joe S 29:14 (RX’d)

Dawn 41:26

Steve 27:57 (RX’d)

Jeff 22:06 (RX’d)

Aaron 22:35

Shane 34:04

Debbie 26:41

Joe H 27:27 (RX’d)

Brett 40:43 (RX’d)

Alaina 30:37 (she decided to do a 400 m Run instead of the 200 m run)

Eric 32:36

 Drew 25:10 (4 rounds)

Good job everyone on a hot sticky day.

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June 27, 2007 by jeff.

A tough one today.  As many rounds as you can do in 20 minutes.

7 Pullups w/20lb weight

8 Burpees

9 Wallball (20lbs)

Aaron 8 1/3

Drew 6 1/3

Joe H 11 1/3 (RX’d)

Tonya 7

Alaina 10

Shane 7 1/3

Eric 9

Aita 9

Laura 8 2/3

Jami 8

Steve 7 2/3

Joe S 7

Matt 7

Dawn 7 1/3

 Jeff 10 1/3 (RX’d)

Vince 9 1/3 (RX’d)

Marilyn 7 2/3

John 7 (RX’d)

Great job to everyone who jumped up to the RX’d version and to everyone who used weight on the pullups. 

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June 26, 2007 by jeff.

A big turnout today.

21 15 9

Snatch (75lb)

Ring Pushups

Plate Lift

250 M Row

Jami 18:13 (RX’d)

Laura 18:03

Vince 14:28 (RX’d)

Steve 13:39 (RX’d)

Ben 19:13 (RX’d)

Tonya 14:27

Sarah 19:29

Matt 18:03

Aaron 19:44

Marilyn 17:41

John 13:30

Joe S 21:18

Brett 16:19

Bayan 17:29 (RX’d)

Eric S 16:29 (2 rounds)

Aita 16:56

Joe H 13:15 (RX’d)

Alaina 13:48

Great job to everyone. 

Super Steve and Eric S getting some work done.

Vince humming “Row, Row, Row your boat!”

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June 25, 2007 by jeff.

6/22

We decided to do 5 rounds of 5 minutes each with a minute rest.  Score was the highest and lowest rep count from all rounds and divided by 2.

1 Min Thruster (95lb)

1 Min Jump rope

1 Min Wallball (20lb)

1 Min Box Jump

1 Min Sumo Deadlift High Pull (95lb)

1 Min Rest

Marilyn 90

Dawn 61.5

Aaron 75

Jeff 110 (RX’d)

Vince 103.5

Joe S 83.5 (2 rounds)

Brett 74

Alaina 76

Eric 114.5 (RX’d)

Drew 78

Great job to everyone, it was an exhausting workout.

Drew after the workout.

Joe S getting some Thruster work in.

6/23

A fun team competition today.

600 m Run

300 Squats

200 Kettlebell Swings

300 Situps

600 m Run

The winning team: Matt, Marilyn, Joe H

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June 22, 2007 by jeff.

We did Deadlift and Pushpress for load.

3×3x3×3x3×3x3 on each exercise.

Aaron 3×305 DL and 3×145 PP

Vince 3×285 and 3×145

Brian 3×305 and 3×165

Brett 3×255 abd 3×175

Angela 3×175 and 3×80

Aita 3×145 and 3×70

Bayan 3×275 and 3×155

Shane 3×305 and 3×140

Drew 3×205 and 3×135

Alaina 3×145 and 3×80

Jeff 3×365 and 3×205

Joe H 3×365 and 3×215

Good totals today. 

Brian getting some poundage in the deadlift.

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June 21, 2007 by jeff.

After much discussion our 5K turned into a 4K.  Anyway, there were still some great efforts.

Marilyn 24:50

Aaron 26:05

Brett 18:00

Vince 19:59

Dawn 32:57

Matt 14:53 (2 miles, due to Jeff’s fault)

Joe S. 17:37(2 miles, due to Jeff’s fault)

Brian 21:57

Eric 22:43

Shane 21:06

Drew 25:01

Aita 28:32

Jeff 17:29

Joe 23:45

Alaina 23:48

Marilyn enjoying the scenic run.

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June 20, 2007 by jeff.

A nice one I stole from the www.crossfit.com website (sorry Brian).

21 18 15 12 9

95lb Deadlift

95lb Hang Power Clean

95lb Front Squat

95lb Push Jerk

Marilyn 20:53

Joe S 30:19 (RX’d)

Laura 39:58

Vince 31:28 (RX’d)

Jeff 22:07 (RX’d)

Steve 28:54 (RX’d)

Bayan 29:21

Aita 25:02

Drew 33:10

Eric 25:02 (RX’d)

Joe H 20:02 (RX’d)

Alaina 23:42

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June 19, 2007 by jeff.

As many rounds as you can do in 20 minutes.

5 Overhead Squats (95lbs)

10 Knees to elbows

15 pushups

Ben 7 rds (RX’d)

Bayan 7 1/3

Aita 9 1/3

Alaina 9 2/3

Joe H 13 (RX’d)

Debbie 9 2/3

Laura 9

Aaron 8

Steve 8 2/3 (RX’d)

Angela 8

Joe S 8

Jeff 10 (RX’d)

Vince 11 1/3

Dawn 8

Drew 9 1/3

Brett 10

Some good efforts today.  Keep up the good work group.

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June 18, 2007 by jeff.

6/15

13 19 25

Deadlift (225lb)

Burpees

 Pullups

Wall ball

Laura 24:25

Angela 22:57

Joe S 30:15

Brian 37:27

Brett 35:20

Alaina 20:00

Debbie 25:24

Eric 16:09

Vince 16:03

Joe H 17:51 (RX’d)

6/16

400 M Run

 40 Box Jumps

40 Kettlebell Swings

40 Walking Overhead Lunge

40 Sumo Deadlift High Pull

40 Handstand Pushup

Matt 15:44

Marilyn 14:31

Brian 15:17

Joe 13:48

Jeff 13:51

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