8/4/2012 ABBATE…HOT YOGA

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 Abbate

1 Mile Run

21 Clean and Jerks, 155/105

800m Run

21 Clean and Jerks, 155/105

1 Mile Run

Scaled

C n J—-60% of 1 Rep Max Clean and Jerk

Runs—800,400,800

8/3/2012 5 rds of Cindy…BEAR

Friday time…

5 rds of Cindy

5 Pullups

10 Pushups

15 Airsquats

rest then

5 rounds of 3 rep touch n go Bear Complex

Clean-Front Squat-Push Press-Back Squat-Push Press= 1 rep

Get HEAVY!

8/2/2012 This is GONNA HURT!!!!

Strength  5-3-1-1-1-1 Hang Power Clean

X-Grit   5-3-1-1-1-1 Hang Squat Clean Thruster

WOD

Buy-in   25 Wall Ball 20/14

4 rounds of

30 Double unders/90 singles

15 Kb Swings 53/35

5 Goblet Squats 53/35

200m Run

Cash out- 250m ROW!!!!!!

X-GRIT  30# Wall Ball/2 POOD KB

CORE

50 Plank Hold Alt LEG-ARM Extensions

8/1/2012 “Nancy”

Strength  5×5 Deadlifts 100% Bodyweight and Up/75% BW

X-Grit   5×5 Knee Stop Deadlifts 100% Bodyweight and Up

WOD “NANCY”

5 Rounds of

400m Run

15 Overhead Squats 95/65

Scale 75/35 or Backsquats

CORE

3 rounds of

50 Flutterkicks 45/25 Plate held above Chest

25 Plate Presses 45/25 remaining on Back with Legs at 6″ above Ground.

RX is ENTIRE WOD without feet touching Ground!

7/31/2012 “GRACE”

Strength 4×4 Backsquats @ 100% BW/75%/50%.  FULL DEPTH before WEIGHT!

X-GRIT 5×5  Backsquats @ 65% BW and Up.  1 Overhead Squat at the end of 5 reps every round.

WOD   “GRACE”

30 Reps for time of

Clean and Jerk 135/95

Scale-115/75

7/30/2012 Paleo Challenge 2.0 Test

Strength  4×4 Hang Power Snatch 50% 1 RM

X-GRIT    4×4 Hang Squat Snatch @ 65% 1RM

WOD  5 rounds of

5 Pullups

10 Pushups (HR)

15 Boxjumps 24/20

rest 5 min then

500m Row…ALL OUT! This may not be a PR because of WOD…you are supposed to be tired!

RX

Cole…….4:00…..1:30.4

Van……..4:39…..1:48.9

Weaver..4:53…..142.3…TITIN VEST

Todd……5:18…..1:32.9…TITIN VEST

Charlie…5:24…..1:35.3

Mike K….5:40…..1:32.8

Nat………6:01…..1:41.1

Celeste…6:06…..2:00.4

Kelly O….6:17….1:55.8

Bryan…..6:19…..1:49.3

Tim……..6:20…..1:55.0

George…6:50…..1:44.6

Rob……..6:52…..1:38.3

Couch…..6:53…..1:51.0

Alicia……6:59…..1:59.9

Kristy M..6:59…..2:04.0

Brad…….7:05…..1:32.4…CrossFit North Macon

Jacob…..7:20……1:36.9

Joe F……7:29……1:45.3

Meg……..7:30……2:11.5

Robin……7:42…..1:57.9

Laura……7:48…..2:09.9

Elizabeth.7:56…..2:08.6…CrossFit NorthEast Georgia

Joe B……8:08……1:58.0

Anne…….8:09……1:44.(Pull/Sit/Box-400m run)

Kat……….8:15…..1:53.1

Craig…….8:54…..1:43.0

Katie B….9:08…..2:09.8

Buddy…..9:47…..1:56.7

White……9:55…..1:55.6

Jeff J…….11:53…1:57.0

Scaled

Mara……6:18…Bl……….2:12.9

Jenna….8:28…Bl/12″…2:58.0

Stephanie.9:53.Gr/15″.2:27.8

Rod…….9:36….red…….1:45.9

Kathy M..8:28…Bl………2:00.3

Wiliam…7:27…Bl/20″..1:41.9

Katie H…9:08..Gr………2:07.5

Mary……9:12..bl-r/18.2:16.0

Bryce…..8:29..Gr/15″..2:21.8

Jessica..9:23..Gr……….1:53.7

Joanna..9:07..Gr-r/15″.2:36.8

Melody..7:31..Bl………..2:15.0

Amber..6:50…Bl……….2:13.0

Mandy..8:23…red……..2:18.1

Reb…….8:53..Gr/step..2:31.4

Jason…10:05.Bl……….1:52.1

FOOD LOGS ARE UP!!!

Click on YOUR NAME and it will open a WHOLE PAGE just for YOU!!!

Log your food, what ever it may be, good AND bad.

If you eat a DAMN doughnut I want to see it on HERE!!!

If it is covered with BACON, you better bring me one!

Paleo Challenge Begins

Now that we have all the names for the Challenge the Food Logs will be posted and you can start.  It may take til tomorrow before your page is available for you to log…patience!

Everyone did so great today with the Challenge WOD…45 People came and WODDED today!  EPIC!

7/27/2012 Let’s Lift some WEIGHT

BB 5 x 5 Hang Power Snatch  50% 1rm SNATCH…go up!

Strength  5 x 5 Deadlift 50% 1rm

PRE-WOD  4 rounds of

10 Airsquats

10 Walking Lunges

200m Run

10 Wall Balls 20/14

Strength WOD

1 min EMOM

5 Pushups (Chest to Barbell)

10 Bar end Touches (2 hands)…touch the end of the barbell with 2 hands!

2 Deadlifts X-275/185 or Rx-225/155 Scaled 185/135/95

Each Min increase Deadlift by 2 reps

7/26/2012 Right or Left Side Dominant?

Strength  25 reps Push Press @ 50% Bodyweight

X-Grit     5 x 5 Push Press @  65% BW with Hang Squat Clean to start every round

WOD 1 with Left arm ONLY

3 rounds for time of

5 DB Hang Cleans 35/25

5 DB Push Press

5 DB Overhead Squat

rest 2 mins

WOD 2 with Right arm ONLY

3 rounds for time of

5 DB Hang Clean

5 DB Push Press

5 DB Overhead Squats

SO…Which side is your strongest?