WOD 7-28-10

3 Rounds for time:

10 - 95# Thruster
20 - 20# Wall Ball
30 - 35# Kettlebell Swing
40 - Alt. Knees to Elbows

Time: A 27:50 (WV), W 34:26

The Incredible Edible Egg

They refuse to eat them with me, but they love to help peel them...

WOD 7-25-10 from Crossfit.com

"ANGIE"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Times: A 27:00, W 31:53, S 32:00

Athletes in arms.....

I have to take a minute to tip my hat to my fellow athletes here at TowerGym. Stephen and Wes have been side by side with me for the past 4 months. It really is a HUGE encouragement to have them training with me, Erin and Melissa are now just as entrenched in this battle as we are. It is awesome that all of us are following this program together. It really is a difficult thing to explain....this lust for something that hurts so bad, it always demands more than we can give, yet we always look forward to the next time...

2011 Crossfit Games

The training has begun as of today. TowerGym is training to compete in the 2011 Crossfit Games. The 2010 Games were just held earlier this month in California, the agenda for the 2011 Games has not yet been announced. I only know that the qualifying sectional will be sometime in February. I have set my training schedule and will be in the best shape I can possibly be.....hopefully that will be good enough to compete. We will see....

WOD 7/21/10

4 rounds:
5 - Barbell Complex 95# (clean+press+OH squat) all three moves = 1 rep
10 - Box Jump Burpee
10 - Walking Pushup (left+middle+right) all three moves = 1 rep
10 - Toes to Bar (hang from overhead bar, raise feet up to touch bar)

Times: A 25:49 (4 rnds) W 27:42 (3 rnds, 45# bb) S 28:50 (3 rnds)

WOD 7-19-2010

Run 1/4 mile
63 sit ups
36 pull ups
Run 1/4 mile
42 sit ups
24 pull ups
Run 1/4 mile w/ hill
21 sit ups
12 pull ups

Times: W 26:04 - S 26:08 - A 26:27

Halfway up the "ramp"...

The beginning of Week 3 for the women. They have done very well for the first two weeks, the complaining of soreness is a strong indicator that they are doing things correctly. Well done ladies!!

Freak Week #2

This month we have added the clean to the regimen. It goes like this...
7/11 - Cleans
7/12 - Push Ups
7/14 - Pull Ups
7/15 - Deadlifts

We do a total of 12 sets going for 3 reps per set, as heavy on the weight as possible. The last set is very light weight for as many reps as possible.

Crossfit.com WOD 7-8-10

Walking Lunge 100 ft
21 Pull Ups
21 Sit Ups
Walking Lunge 100 ft
18 Pull Ups
18 Sit Ups
Walking Lunge 100 ft
15 Pull Ups
15 Sit Ups
Walking Lunge 100 ft
12 Pull Ups
12 Sit Ups
Walking Lunge 100 ft
9 Pull Ups
9 Sit Ups
Walking Lunge 100 ft
6 Pull Ups
6 Sit Ups

WOD 7-7-10

15-15-10-10-5

Push Ups
Thrusters
Sit Ups
Wall Balls
Dips

Times: A-16:16; S-17:17

Enter the women...

Well, after 3 months of dedicated Crossfit by the men, the women have decided to join the club. Having seen the results in their men, these fine women have committed themselves to endure the same punishment. I have given them 1 month to "ramp up" and learn the Crossfit mentality, then they will start following the same workout that we do. Then, the competition is on....