About the Author

crossfitgrit

11-11-2010 “Dead Over Lunges” then “Hand Jump Run”

Wod 5 rounds of

3 Deadlifts @ 75% of max
6 Up and Overs 25# plate (from chest to full press, above head, behind neck and return)
10 1 arm OH Walking Lunges 40/20 DB

Steve 225/40 5:25
Mike E 225/40 5:55
Wilks 155/40 5:45
Vicki 135/15 6:57
Donna 95/15 5:49
Josh 275/40 5:06
Todd 305/40 3:58

6:30pm second WOD

5 rounds of
5 Handstand Pushups
10 Box Jumps 24″
200 m run

Wilks 6:56
Todd 7:30

Wilks and I ran 2 wods today…felt pretty good!

11-10-2010 “Marine Corp Birthday”

Marine Core PFT WOd

235 Jumping Jacks
235 “Gun Overhead” Step ups
100 yard Buddy Carry
Max Pullups
Max Pushups–1 min
Max situps—-2 min
1 mile run

11-9-2010 “10 min Amrap”

10 min Amrap

3 Deadlift 95/45
3 Hang Power Clean
3 Front Squat
3 Pullups

Josh Rx+ 135# 10 +3
Steve Rx 13 +4
Mike E Rx 8
Michelle J Rx 10 +6

11-8-2010 “SDHP/PUSHPRESS”

21,18,15,12,9,6,3
SDHP 75/45
PushPress 75/45

Sarge Rx 5:38 Pr by 3 min
Todd Rx 6:00 Pr by 1:14
Mike K Rx 9:13 1st CrossFit WOD
Steve Rx 10:45 Pr by 2 min
David B Rx 14:15
Vicki Rx 14:19
Jersey Rx 15:23
Blake Rx 15:25
Jeff Rx 19:10
Linda (30) 10:00

11-6-2010 5K

5K

11-4-2010

3 rounds of
10 OHS 95/65
15 GHD or 30 Abmat

Todd Rx 4:15
Steve Rx 4:15
Sarge Ab 4:40

5 Rounds of

10 Deadlift 135/50
10 GHD or 20 Abmat

Wilks Rx 9:10
David Rx 9:12
Donna Ab 10:25 (10sits)
MB Ab 12:36 (10sits)
Alyssa AbRx 14:00
Linda AbRx 16:53
Yolanda AbRx 12:12
Jeff 4rds/decline 18:53

11-3-2010 “Pull-Jump-Run”

Pull-Jump-Run

4 rounds of

10 Pullups
100 Jumprope
400 m run

Sarge 10:40
Josh 11:28
Wesley 11:48
Wilks 13:08
Steve 16:33
Anne Blue 18:25
Vicki Blue 21:45
Donna Green 15:30
Alyssa Green 18:23
Michelle Jones 17:03 Jumping Pullups

11-2-10 “Pushpress”

Pushpress Max single lift

Josh 205
Blake 195
Jeff 185
Steve 155
Wesley 155
David B 145
Crystal 95
Vicki 95
Linda 80

Brunswick Stewbilie 5K

Honoring and supporting the 165th ASOS, Steve, Shawn and I (Todd) braved high 40’s with strong winds to run the 5k. There was a great turnout. At the start I tried to lead Team Grit on a good pace…..soon that job was taking over by Steve “Blistering Pace” Mansfield follow closely behind by Shawn “Sarge” Wentz. By the end of the race Steve and Shawn finished 1st and 2nd respectively in the 30 to 34 age group. I pushed through to take my first ever running medal of 3rd place in the 35 to 39 age group and a new pr of 25:46. CrossFit Brunswick was also there with 4 members and they took home 3 medals as well. A great showing of CrossFit Fitness!

Saturday’s WOD will be a 5K Race for our Veterans

Let’s put our training to the test and run a 5K to honor our VETERANS!!!!