8/7/2012 Old School CrossFit—How’s your Grip?

Get Warmed up and just WOD!!!

X-GRIT   21-18-15-12-9

RX     21-15-9

Deadlift 95/65

Hang Cleans

Front Squats

Push Jerks

CORE

100 Horizontal Jumping Jacks (arms and legs must stay off the ground)

We have an RSS FEED now!

Go under CrossFit 101 and click on the RSS FEED.  It will take you to the feed and allow you to subscribe with your phone as well as for your smartphone and WOD logging!

8/6/2012 Monday Funday with 50’s

Strength 5×3 Thrusters 95/65/35 and go up

X-Grit  3 rep each of The Burgener with 95/65

WOD

50 Calorie Row 

50 Abmat Situps (Floor to Toe)

50 Wallball 20/14

50 Abmat Situps

50 Calorie Row 

CORE

100 Flutterkicks 2 ct…UNBROKEN!

WOD………………3 Rep Thruster

Weaver….10:02

Todd……..11:28……205

David B….13:44……95

Dan……….13:50…..105

Kat……….14:22…….65 (Burgener)

Jason……14:27…….125…SPC CrossFit

Jessica….15:01

Lane……..15:39……105

Kelly R…..16:13

Kayla…….16:29……65

Jason H…….16:40……105

Katie H…..16:50……70

White…….16:56……135

Craig……..17:00…….135

Mary……….17:20…….65…10#WB

Joanna…….18:05…….45…10#WB

Blake M……18:18…….105

Jeff B………18:38…….95

Taylor……..19:01…….65

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!