10/5/2014 It is EARNED not Bought…Sunday Funday

The CrossFit Games are NOT going to be given to me…Sunday Funday. Come to the 8am if you want to Play.

5k Row @ easy effort

+
10 min rest
+
20 min @ 75%:
100ft Prowler Push – 180lb
200m Run
100ft Sled Drag – 180lb
200m Run
100ft Heavy Farmers Carry – 70lb+/hand
200m Run

10/3/2014 3 Rounds with LOTS of REST!!!

Fitness

A Overhead Walking  Lunges 4 sets x 6 reps, start light 25/15 and Up!

B. 3 sets at HIGH EFFORT of:

250m Row

7 Burpees

7 Kettlebell Swings 53/35

7 Burpees

7 Kettlebell

7 Burpees

250m Row

Rest Exactly 5 mins

Competition

A. Power Clean.Hang Squat Clean, 1.1 x 5 sets

B. For Time

100 Wall Balls 20/14

50 CTB Pullups

30 Box Jumps 24/20

Fitness

Gritter               1        2        3

Alix                  4:53   5:51   6:10

Colt                 4:00   13:20

Dara  26           5:00   15:00   ~~

David               4:14   13:48   23:32

Don                  4:55   6:25

Faulkner 53       3:54   13:01   22:23

Garret               4:04   13:37   22:52

Giery               4:00

Harrison

Jeff                  4:29   14:47   25:36

K-Rev               5:22   16:25   27:13

Kathy

Katy

Laura  35          4:45   14:38   24:30

Melissa             5:03

Miranda L  53    4:46   14:58   25:20

Nicole               5:14   16:10   26:57

Scott   53          3:30   12:15   21:46

Sixone

Steven G           3:35    4:00    3:53

Whitt                 4:10    4:18    4:35

Comp

Gritter      A       B

Brantley   205   22:32

Seth         175   19:30

Melody      105   18:03Grn

Charlie       205   11:38

Carole        130   25:14

Todd          255   11:16

Mike K       245   17:49

Lori           125   15:11

Van           205   12:42

10/2/2014 Hang Clean Max/4RFT Wallballs!!!

Fitness

A.  Hang Squat (or Power) Clean to a Heavy Single

B. 4 RFT of

20 WallBalls 20/14

20 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

Competition

A. Back Squat, 6-9-12-15-20, 2 min – start 80% and decrease as reps increase

B. Hang Power Clean to OH, 4 reps per minute x 8 minutes – all @ 145/95 or 125/85
* quick transition from shoulders to OH

C. 2 sets @ HIGH EFFORT

250m Row

7 Burpees

7 KBS – 70lb/53

7 Burpees

7 KBS – 70lb/53

7 Burpees

250m Row

rest exactly 5 min b/t sets

Fitness

Gritter

Scott          165        5:44 20#

Faulkner     165        6:11 20#

Colt            205        7:11 20#

Craig St      145        7:13 20#

Jenny          50         7:19 10#(1st WOD)

Chad          145        7:26 20#

Miranda      115(20)  7:57 14#

Hannah        75         8:15 10#

Dara            50         8:20

Giery           95         8:30 14#

Jacob         195         9:53 20#

Liam           100        9:54 14#

Kevin          115       10:44 20#

Nicole          90        11:05 14#

Alix             125       11:48 14#

Cameron       75        12:33 14#

Jeff            205(10)  13:06 20#

Geer            95         13:38 14#

Don            155         16:29 20#

Comp

Gritter

Clayton   275-205      155       ~

Brantley  235-175      135       ~

Mike        295-215      145       13:17 70#

Charlie     255-165      125       13:45 70#

Carole      140-100       85        15:18 53#

Melody     165-65         75        15:45 35#

Alyse        115 HC 1RM             15:10 44#

Todd         305-225      145       13:10 70#

Lori           185-95        85          ~

Kat            145-105      95        17:00 53#

Hal            205-145      125/145 12:37 70#

10/1/2014 DU/KB/BJs

Fitness

A. 3 RFT

100 Double Unders/50 DU/200 Singles 

30 Kettle Bell Swings 53/35

20 Box Jumps 24/20

Rest Exactly 3 min

Pick your Level of Jumprope.  If you cannot link 10-20 DU consistently go with Level II

B. 3 x 200m Sprint

Rest exsactly 1 min

Gritter           A          B

Alyse II         19:28    5:11

Bryan III       15:34    4:30

Bryce III       21:16    Row 6min

Buddy III      18:45    5:23

Burton I        17:00    5:15

Butler  I        25:48    4:59

Cameron III  14:49    6:21

Celeste II      13:54    —

Colt IV          15:40    4:30

Erin G III      17:25    5:43

Faulkner III   13:49    4:17

Hal I             12:31    4:26

Jacob I          27:13    4:13

Jenn III         17:30    5:16

Jessica I        20:27    4:40

Kevin III        13:54    4:28

Laura I          17:25    4:55

Melissa III      16:16    5:07

Melody I        DNF

Mitchell II      15:03    4:16

Nicole III       19:56    6:02

Phil IV            9:53     6:48

Rick  II          21:09    4:31

Sophie III      14:45    4:30

Steven G I     13:15    3:58

Sydney IV      12:29    5:38

Tyler III         17:04    4:25

9/30/2014 Strict Press/Slamballs

Fitness

A. Strict Press 3-4 sets of 8-12 reps

Start light and go Up!

B. 750/500m Row Buy in then

3 rounds of

30 Slamballs 30/20

10 Burpees

10 Goblet Squats

10 Toes to Bar

Competition

A. Snatch Balance, Build to a moderate Single

B. Strict HSPU, 4 sets of Max Effort Unbroken rest 2:00

C. 12 AMRAP of

2 Clean and Jerks @ 80% !RM

1 Legless Rope Climb 12′ (Starts Seated)

9/29/2014 Curtis P’s, Burpee Muscle Ups

Fitness

A. Overhead Squat Work 4 sets x 10  PVC/15/35/45 work to PERFECT Depth before increasing weight

***Do some Shoulder Mobility work first, Shoulders on Foam Roller holding KB overhead***

B. 5-4-3-2-1 Curtis P’s @ 115/75 (Power Clean, RT Lunge, LT Lunge, Push Press)

10 Bar Pushups

15 Bar over Hops (2ct)

200m ROW

C. If time allows work on Muscle Up Progression

Competition

A.  Barbell Reverse Lunge Steps.Back Squats x 4 sets start 95/65 go up each set

10 Lunges right into 10 Back Squats

B. 30 Burpee Muscle Ups

***Scale will be Muscle Up Progression from knees***

9/26/2014 Row Intervals…KB Swings

Fitness

A. Row Intervals 150m x 4 rest 1:00 between rounds, record slowest time!!!

B. 10-1 Kettlebell Swings Russian 70/53

5 Air Squats

20 Sec Front Plank

***10 KB, 5 Squats, 20 sec Plank…9 KB, 5 Squats, 20 sec Plank…8 KB, and so on***

DO NOT take KB from ground straight up into swing…YOU MUST LOAD UP THE SWING FIRST!!!!

Competition

A. Squat Snatch, quickly build to a heavy single – no maxing

B1. Squat Snatch, 30 reps for time – @ 70% 1RM

B2. Jerk cluster, 1.1.1 x 3 set – start @ 70% 1RM – all moderate weight, no maxing, 15 sec rest back on the rack

C. Row, 1000m x 3 sets @ 1:55-2:15/500m pace, rest same as work time

9/25/2014 15AMRAP DB/Situps

Fitness

A. Hollow Rock Work

B. 15AMRAP

10 DB Push Press RT.

6 Lunge Stap w/ DB Overhead

20 Abmat Situps DB on Chest or NO ARM SWING

10 DB Push Press LT

6 Lunge Steps

20 Abmat Situps

Competition

A. Deadlift to a tough 8 RM

Not to Failure

B. DB Push Press 1 min Amrap x 3 sets

50/35 in each hand 1:30 rest

C. Back Extension 3 sets of 15

20/10 DB under chin for experienced only

9/24/2014 5RFT Backsquat/Pushup

Fitness

5 RFT

400m Run

15 Backsquats

9 Bar Pushups

3 Toes To Bar 

Backsquat weight is based off of 1RM

300#+…135#

250-300..115#

200-250…95#

150-200…75#

100-150…65#

Gritter

Steven G 115# 14:26

Scott      95#   14:47

Greg       95#   15:35

Garrett    95#   15:50  

Van        135#  16:09

Ryan      135#  16:17

Todd      135#  16:30

Faulkner 115# 17:41

Bryan     75#   17:52

Ewell      75#   18:01

Celeste   65#   18:14

William   55#   18:43

Kelly OH  65#  18:58 

Charlie   135#  19:00

Bre         75#   19:04

Austin     55#   19:15

Kayla      45pp  19:22

David      75#   19:48

Kevin      65#   19:55

Craig      75#   20:00

Jacob     135# 20:04

Carole    75#   20:09

Brantley 115#  20:45

Anne      75#   20:50

Nick       65#   21:08

Laura     65#   21:18

Mitchell   95#   21:44

Melissa    65#   21:49

Lane        75#  22:24

Melody     75#  22:38

Hannah    65#  22:56

Jenn         15#  23:28

Grer         45#  24:44

Buddy     115#  26:16

9/23/2014 Push Press 3RM, 10EMOM

Fitness

A. Push Press, 3 reps x 7 sets, build to a heavy 3rm

B. 10 EMOM

10 Double Unders/30 Singles

2 Clean and Jerk @ 100% of A.

C. CORE

100 Flutterkicks 4ct

10 Pushups for each Break

Competition

A. Build to a tough Squat Snatch.Hang Squat Snatch, 1.1

B.  Hand Stand Pushup, 3 sets of 8-12, 1 min rest

C. 4 rounds at high effort

10 Pistols, alt legs

5 CTB Unbroken

5 Toes to Bar Unbroken

Fitness

Gritter

Anne        100

Ashleigh   25

Bryan       95

Bryce        80

Burton      155

Celeste     85

Chad        140/135

Colt          175

Craig        135

Craig St.   160/135

Ewell         125/105

Garrett      160/135

Geer         75

Greg         180

Hal           165

Hannah     65

Jacob        185

Jessica      100/85

Kathy        95

Kelly OH    95

Kevin        155

Lane         145

Laura        80

Melissa      90

Phil           75

Robin        115/105

Ryan         185

Scott         145

Seth          155

Steven       155

Todd         205

Tyler         155

Whitt        185/175

Comp

Gritter        A          B              C

Clayton      145     11/10/9/9   7:16

Carole         80      8/9/9         9:45

Charlie       135     12/12/11

Mike K        155     12/12/12    4:48

Todd          195      12/12/12    4:47

Melody        70                        5:15

Kat            105       24total       9:45