CrossFit Cincinnati

Saturday, October 31, 2009

There are some truths about life that can be expressed only as stories, or songs, or images. Art delights, instructs, consoles. It educates our emotions. -- Dana Gioia

Warm-up: 90 sec Rope; 10-8-6-4-2 reps of: Push-ups/Stationary Lunges/Back Ext

WOD:

Spooky Halloween!

400 m Run

40 BB Thrusters (M: 45#, F: 25#)

400 m Run

40 Burpees

400 m Run

40 Hang Squat Cleans

Great showing this morning, and everybody came dressed up! Nice job! Jeff F. earned a Gold Star in 16:26, followed by Todd in 16:57, Jeff J. in 17:13, Glen made it in 17:40, Jeff S. in 18:02, followed by Kevin in 18:32, Cindy in 18:36 and Shawna in 18:45 (45# bar!). Great work, guys!

       

        WOD from HELL!

Definition of Cherry Picking!

Definition of Cherry picking:  

Selecting only the best from a group or other range of choices.

Cherry Picking sucks. I can't stand it when insurance companies only pick the healthy patients. Or pharmaceutical companies that only show the good data. Or when someone picks all the M&M's out of the trail mix. Ugh. 

All over there's gyms full of Cherry pickers. Whatever they like best, that's what they do. As a result, they have a hugely blunted fitness effect. You like heavy weights? You're going to struggle under a lot of reps. You like running far? You're going to be slow.  

Even worse, these cherry pickers often injure themselves by overtraining, creating imbalances in their body and taxing the same muscles repeatedly.
  
There's no cherry pickers in Crossfit, right? Well I hope not. We term a cherry picker as one who looks at the WOD, and then decides based on the WOD whether he or she will come. 

Don't do it! There will always be exercises on the board some of you hate, but suck it up and don't be a crybaby! In the long run they will be beneficial for you! Trust me!

Friday, October 30, 2009

One must be fond of people and trust them if one is not to make a mess of life. -- E.M. Foster

Still think long distance running is good for you? Read this: www.arthurdevany.com/?p=1449

Warm-up: 1 min Rope; 5 Pull-ups, 10 Push-ups/Toe Touches/Squat Jumps - 2 rounds

WOD:

Run after all this?

Max reps Power Cleans in 5:00

Max reps Push Jerks in 4:00

Max reps Back Squats in 3:00

800 m run for time

30 second rest between exercises!

Only Giselle and Erik were brave enough to tackle this one. Giselle ended up with 171 reps (35#, 55, 54, 62) and 3:29 for the 800, Erik got to 125 reps (75#, 40, 45, 40) and ran the 800 in 5:35. Those legs sure felt different hitting the run! Great job!

        

  

Thursday, October 29, 2009

I promise you not a moment will be lost as long as I have heart and voice to speak. We will walk again together with a thousand others and a thousand more, until there is no one among us who does not lnow the truth: There is no future without love!

Warm-up: 2 rounds of: 6200 Lap, 5 Pull-ups/Push-ups, 10 Sit-ups/Squats

WOD:

Blast them with Tabatas!

1. Deadlifts - Box Jumps
2. KB Press - C 2 Row (cal)
3. Body Rows - DB Thrusters
4. MB Cleans - KTE’s

20 sec work, 10 sec rest. Do 4 rounds per exercise on each station, then switch. 1 minute rest between stations!

10:00 Class: Greg and Claudia powered through this one first. Greg finished with a score of 263 (95#, 20’’, 45#, 20#, 20#), followed by Claudia at 243 (35#, 16’’, 20#, 10#, 8#). Nice job!

6:00 Class: Some action now! Giselle earned her Gold Star with 310 (45#, 16’’, 25#, 12#, 14#), followed by Jeff S. with 296 (95#, 20’’, 45#, 20#, 20#), Cindy got 289 (45#, 16’’, 25#, 12#, 14#), next was Jeff J. with 281 (95#, 20’’, 45#, 20#, 20#) and then Glen with 269 (95#, 20’’, 45#, 20#, 20#). Great job, guys!

       

       

      Jeff & Jeff are DONE!

Wednesday, October 28, 2009

To find out what one is fitted to do, and to secure an opportunity to do it, is the key to happiness. -- John Dewey

This Saturday: Halloween WOD! Wear a costume (or something Halloween related) or there will be a penalty!

Warm-up: 1 min Row/Bike/Rope; 10 Bench Dips/Heaving Snatch Balance/V-Ups/Muscle Snatch - 2 rounds

WOD:

Partner Angie!

Teams of 2 perform the following:

100 Pull-ups 

Hallway Fireman’s Carry (switch places at any point)

100 Push-ups

Hallway Wheel Barrow (switch at any point)

100 Sit-ups

Hallway Bear Crawl (each partner)

100 Squats

7:15 Class: We had a 3-man team consisting of Beth, Jennifer and Kevin and moved the reps to 150 total per exercise. Pull-ups were the biggest challenge, nice job in 20:06 and a Gold Star!

9:30 Class: Andrea and Jon tried their luck! They finished just behind in 20:39, great effort! 

       

      

Tuesday, October 27, 2009

When self-determined, people experience a sense of freedom to do what is interesting, personally important and vitalizing. -- Edward Dci & Richard Ryan

What is better - CrossFit or P90X? http://www.catalystgym.com/2009/02/crossfit-vs-p90x.html

Warm-up: 1 min Rope/Bike; 5 Pull-ups, 10 Bench Dips/Squats/Sit-ups, 5 Inch Worms, 5 Scorpions (side)

WOD:

We love to snatch!

1 Hang Power Snatch - 1 OHD Squat - 2 Push-ups

2 HPS - 2 OHD Squats - 4 Push-ups

up to

10 Hang Power Snatches - 10 OHD Squats - 20 Push-ups

Another deceiving WOD on tap! Robin finished in first in 12:25 (1-6 15#, then PVC), followed by Jeff J. in 13:28 (45#), Cindy in 14:03 (25#), Jeff S. in 14:28 (65#), Glen in 15:05 (55#) and Erik in 15:18 (1-3 45#, then 65#). Great job, guys!

       

    DONE!

Monday, October 26, 2009

It is easier to build strong children than to repair broken men. -- Frederick Douglass

Warm-up: 90 sec Rope; 10 Pull-ups, 15 Push-ups/Toe Touches, 20 Squats

WOD:

‘Benson’!

189 m Run

37 DB Thrusters

32 KB Swings

4 rounds for time!

7:15 Class: Kevin was the lone Spartan to tackle this one. He made it in 24:33 (Round 1 run, 2-4 Row, 20# DB, 35# KB). Great work!

9:30 Class: Then there were 3! Shannon earned her Gold Star finishing in 21:20 (15#, 25#), followed by Jon in 23:15 (20#, 35#) and Greg in 23:32 (25#, 35#). Great job, guys!

     

      

Sunday, October 25, 2009

Aim for excellence, not perfection. -- Anon

Warm-up: DROM x 2; 1 round Cindy, 10 Inch Worms/Bear Crawl (on way back) - 2 rounds; Skill: Push Jerk/Press

WOD:

Up in Arms!

Push Jerks/Presses for max reps

Big Loop

Rest 1 minute! 

5 rounds, record total reps/time!

Erik back in action this morning, and setting the high score in terms of reps with 120 Push Jerks (75#) in 20:15. Jeff S. was next with 111 reps (PJ, 75#) in 18:55, followed by  Jennifer with 86 reps (PJ, 45#) in 16:51 and Beth getting 74 reps (PP, 35#) and a time of 18:28. Great job, guys. Jennifer finished off with 10 Pull-ups (Blue band), nice work!

       

  Erik after rep 120!    Jeff is all done!

Saturday, October 24, 2009

Show class, have pride, and display character. If you do, winning takes care of itself. -- Paul Bear Bryant

Happy Anniversary, Babe!

Warm-up: 400 m Run; 10 Push-ups/Sit-ups/Squats/Back Ext - 2 rounds, 5 Scorpions/side

WOD:

What level can you go to?

KB Swings

KTE’s

Wall Balls (M: 20#, F: 14#)

Lateral Jumps

Level 1 = 6 reps; 2 = 12 reps; 3 = 18 reps; 4 = 24 reps; 5 = 30 reps

How many levels can you finish in 20 minutes?

A great class this morning, I guess playing Rammstein's new CD 'Liebe ist fuer alle da' helped the performance! Glen and Jeff J. ran away from the pack and finished with L 5! Todd staged a big comeback and finished with L4 + LJ/KBSW/25 WB. Next were 3 people tied, Jennifer with L4 + KBSW/WB, Shawna at L4 + KBSW/WB and Jeff S. with L4 + LJ/KTE’s. Jeff F. also made L4 + 30 KBSW, plus he achieved to break a Parallette. Great job, guys!

        Jeff times 3!

  JJ had fun    As did Todd!    I did that?

Friday, October 23, 2009

"The Gods never let us love and be wise at the same time." -- Syrus, from 'Maxims'

Warm-up: 1 min Rope/Row/Bike; 10 Body Rows, 15 Push-ups, 20 Sit-ups, 25 Squats

WOD:

Squats - and a Fran ‘Special”!

Back Squats 5-5-5-5

Then:

4 rounds of Tabata Thrusters

Rest 1 minute

4 rounds of Tabata Pull-ups

Rest 2 minutes

4 rounds of Tabata Thrusters

Rest 1 minute

4 rounds of Tabata Pull-ups

9:30 Class: The ‘Man Team’ with Greg and Jon! Greg hit 135/165/185/205 x 5, then 30/23/28/20 = 101 (75#). Jon had 135/155/165/175 x 5, then 25/29/24/28 = 106 (65#, Green). Great job!

6:00 Class: Jeff S. and Giselle teamed up! Jeff hit 135/205/245/275 x 5 and 37/28/20/21 = 106 (75#), Giselle (first time back squats) had 55/65/75/85 x 5 and 39/30/35/26 = 130 (35#, Blue). Great work, guys!

       

    

Thursday, October 22, 2009

Thank you for your cooperation and vice versa -- Eugene Ormandy

Warm-up: 1 min Rope/Row, 6200 Lap; 5 Pull-ups/Push-ups/V-Ups/Good Mornings - 2 rounds, 10 DL

WOD:

Pull & Push!

12 Deadlifts

12 Push-ups

10 rounds for time!

After each round alternate between 10 Slam Balls and 10 Sit-ups.

10:00 Class: A new face joined the crowd, welcome Claudia! Jennifer set the early mark in 13:54 (65#), followed by Claudia in 14:40 (35#) and Greg in 14:46 (115#). Great job!

6:00 Class: A foursome putting up some great times! Cindy earned a Gold Star in 13:36 (35#), followed by Giselle in 13:53 (65#), Glen in 14:32 (115#) and Jeff J. in 14:55 (115#). Great work, guys!

                Over & Out!

Wednesday, October 21, 2009

People are starting to see you only get so much satisfaction acquiring things and status. Helping others makes people feel good. If TV can show how people can help, even subliminally, that's great. -- Robin Baker Leacock

Warm-up: DROM, Big Loop, 10 Push-ups/Body Rows/Sit-ups/PVC HPC; 5 Scorpions (side), 5 Inch Worms; Skills: HPC

WOD:

Lucky Seven!

Seven rounds for time!

7 Hang Power Cleans

7 Burpees

7 Pull-ups

7:15 Class: Kevin was back in action after the Death Valley Ride. Nice job, finishing in 13:52 (65#).

9:30 Class: Going girl-heavy in this one! Giselle earned a Gold Star in 12:53 (35#, purple), followed by Andrea in 14:00 (35, ass.), Greg in 14:32 (75#) and Shannon in 14:57 (45#, blue). Great job!

       

    

Tuesday, October 20, 2009

Happiness is not a station you arrive at, but a manner of traveling. -- Margaret Lee Runbeck

Warm-up: 1 min Rope, Big Loop; Ab Circuit, 10 Back Ext, 5 Pull-ups/Burpees

WOD:

Do you like my Snatch?

12 DB Snatches (6 each arm)

15 Squats

6 DB Shoulder Presses (3 each arm, same weight)

AMRAP in 4 minutes. 4 rounds with 1 minute rest between.

A great class tonight! Jeff J. pulled out a close win with 15 complete rounds (25#, 3/4/4/4), followed by Jeff S. with 14 (30#, 3/4/4/3), then in a tie Robin (10#, 3/3/3/4) and Glen (25#, 3/3/3/4) with 13 rounds. Next was Cindy with 12 (15#, 3/3/3/3) and then Beth with 9 rounds (10#, 2/2/3/2, first time snatches, nice job)! 

        

   Jeff after 4 rounds    JJ and Cindy - DONE

Monday, October 19, 2009

Where there is great love there are always miracles. -- Willa Cather

Warm-up: 1 min Rope/Row; 10 Pull-ups/Push-ups/Toe Touches/Back Ext/Box Jumps - 2 rounds

WOD:

Chin Chipper (Insiders know!)

50 Walking Lunge Steps

40 BB Push Presses (M: 45#, F: 25#)

30 Squats

20 Wall Balls (M: 20#, F: 14#)

10 Burpees

600 meter run

10 Pike Push-ups

20 MB Cleans

30 Tuck Jumps

40 AbMat Sit-ups

50 KB Swings (M:45#, F: 25#)

7:15 Class: Only Jennifer made it in and battled through this Chipper. She earned another Gold Star in 18:38 as Rx’d! Great job!

9:30 Class: Doubled the attendance! Greg came close to Jennifer’s time and finished in 18:54 as Rx’d, Andrea made it in 19:04 (Wall Balls 8#). Nice work, guys!

       

  Jennifer is done!       

        Is it over yet?

Sunday, October 18, 2009

What I know for sure is that what you give comes back to you. -- Oprah Winfrey

Warm-up: 1 min Rope/Row/Bike; 5 Burpees, 10 Sit-ups, 15 Squats - 2 rounds

WOD:

18 Points? Amazing!

26 Deadlifts - 18 Anchored Weighted Sit-ups - 6 DB Thrusters

21 - 18 - 11

16 - 18 - 16

11 - 18 - 21

6 - 18 - 26

A small group this morning! Jennifer earned another Gold Star, finishing a lot better than her Buckeyes, in 15:20 (75#, 14#, 15#), followed by Beth in 17:33 (45#, 8#, 10#) and Jeff S. in 19:47 (155#, 20#, 25#). Great job, guys!

       

       

  And then it was over!

Saturday, October 17, 2009

I feel more confident than ever that the power to save the planet rests with the individual consumer. -- Denis Hayes

Warm-up: DROM, 10 Push-ups/Pull-ups/Sit-ups, 6200 Lap, 10 Box Jumps/Walking Lunges/Back Ext/KTE's

WOD:

One minute of Bliss - times 10!

1 min KB Swings for max reps (M: 45, F: 25#)

1 min Pull-ups

1 min Slam Balls (M: 20, F: 12#)

1 min OHD Squats (M: 45, F: 15#)

1 min Burpees

1 min rest between each exercise, 2 rounds!

Amazing what 10 minutes of total workout time can do! A close race to earn the Gold Star, Glen pulled out the win with a total score of 227 (31/32; 13/13; 23/26; 28/31; 16/12), followed by Jeff S. with 223 (30/28; 15/15; 30/28; 26/21; 16/14), Jeff J. got to 216 (30/29; 13/14; 20/20; 31/29; 15/15) and Cindy with 205 (29/28; 9/12; 24/25; 23/25; 15/15). Great job, guys!

       

      Both Jeff's are DONE!

Fat Talk

Friday, October 16, 2009

Gifts are the link with your neighbors, your parents, your relatives. If you can't keep that link, you are not a human being. -- Djingarey Maiga

Warm-up: 1 min Rope, 200 m Row; 5 Pull-ups/Push-ups, 10 Toe Touches/Squats - 2 rounds

WOD:

Bearcats!

3 HSPU

4 Body Rows

1 Man Maker

7 KB Swings

AMRAP in 20 minutes!

Great class this morning! Jennifer earned another Gold Star with 14 3/4 rounds (15#, 35#), followed by Giselle with 14 + KBSW (15#, 35#), Greg with 13 (25#, 55#) and Jon with 12 rounds (20#, 45#). Great job, guys! Go UC!

      Go Giselle!

    Only the chalk outline is missing for Greg!

Thursday, October 15, 2009

“No, it doesn't ever get any easier. You wouldn't want it to either.” by Coach Glassman

Warm-up: 1 min Rope, 5 Pull-ups, 10 Push-ups/Sit-ups/OHD Squats (w/bar); 10 each Mid Hang Snatch Pulls/Hang Power Snatch/Hang Snatch

WOD:

Frelen!

400 m Run

21 DB Thrusters

21 Pull-ups

400 m Run

15 Thrusters

15 Pull-ups

400 m Run

9 Thrusters

9 Pull-ups

10:00 Class: A duo battled through it at the early hour. Greg finished in 15:32 (25#, Purple), Shawna made it in 16:42 (20#, Purple). Great job!

6:00 Class: Nice attendance tonight, and some fast times! Cindy came back strong and finished in 12:27 (12#, ass. 40#), followed by Robin in 13:27 (10#, ass. 50#) and Glen in 13:40 (25#, P/U). In an even 14:00 Jeff J. (25#, P/U), followed by Jeff S. in 14:37 (25#, P/U) and Sam in 16:50 (30#, Purple). Excellent work, guys!

     

        DONE!

Wednesday, October 14, 2009

Everything can be taken from a man but one thing: the last of the human freedoms -- to choose one's attitude in any given set of circumstances, to choose one's own way. -- Victor Frankl

Warm-up: 5 Pull-ups, 10 Back Ext, 15 Squats, 10 strokes C2 - 3 rounds; 2 rounds DL x 5 reps

WOD:

Pull, Push & Climb!

Deadlifts

Parallette Push-ups

Mountain Climbers

21-18-15-12-9-6-3 reps each!

7:15 Class: Kevin was by himself, getting in one more WOD before leaving for his Death Valley Ride tomorrow. Good luck out there! He finished in 12:26, earning the Gold Star for the day (155#-rack, Push-ups). Great job!

9:30 Class: A foursome going at it! Jon had the fastest time here in 12:49 (135#-rack), followed by Giselle in 13:17 (65#), Shannon in 13:33 (75#) and right behind her Greg in 13:36 (135#). Great work, guys!

     

      

Tuesday, October 13, 2009

One of the sanest, surest, and most generous joys of life comes from being happy over the good fortune of others. -- Robert A. Heinlein

Warm-up: DROM, 400 m Run, 10 Pull-ups/Push-ups/KB Swings/KB Presses/Back Ext.

WOD:

TOT - Task Oriented Tuesday!

Wall Balls

SDLHP (KB)

Box Jumps

Push Presses

Anchored Sit-ups

20 reps each exercise, 3 rounds, 1 min rest between rounds (self timed)!

A small crowd tonight for some fun stuff! Jeff J. went through as RX’d (20/55/20/55#) and finished in 15:22, Beth went 2 rounds with 20 reps, third round with 10 (8/25/12/25#) in 16:04 and Jeff S. did 2 rounds RX’d (still under the weather) in 14:04. Great work, guys!

    

Monday, October 12, 2009

The brain gives the heart its sight. The heart gives the brain its vision. -- Rob Kall

Warm-up: DROM Shoulders - OHD Squats - 2 rounds; Hip Swings Front/Back, Side'Side 5 each leg, Big Loop, 5 Push-ups/10 Sit-ups/15 Stationary Lunges - 2 rounds

WOD: 

Cardiac Cats!

17 Weighted Step-ups

14 Wall Balls

22 SDLHP 

9 Pull-ups

32 Back Ext.

4 rounds, then finish with 87 Jump Rope Singles!

7:15 Class: Kevin and Jennifer teamed up again. Jen set the first mark in 19:41 (25#, 14#, 25#, ass.), Kevin finished in 22:02 (BW, 20#, 55#, 30 Rope). Nice work!

9:30 Class: Another duo! Andrea set the new mark in 18:09 (10#, 8#, 25#, ass.), Greg went with 3 rounds coming back from the sick bed and finished in 15:37 (35#, 20#, 55#). Great job!

       

      

Sunday, October 11, 2009

We cannot build our own future without helping others to build theirs. -- Bill Clinton

Warm-up: 1 min Rope; 10 Push-ups/Body Rows/V-Ups/KB Swings/Inch Worms/Squat Jumps; Skills: Kettel Balls

WOD:

Happy - belated - Birthday, Jennifer!

10 10 meter sprints

Toe Touches

Kettle Balls

OHD Walking Lunges ‘R’ - ‘L’

Ring Dips

Slam Balls

DB Rows ‘R’ - ‘L’

Burpees

380 meter run

Do 2 rounds of 19 reps each of the exercises, Sprints to start off WOD, Run to finish.

A long one to celebrate Jen’s Birthday! She made herself a present and finished with the fastest time in 21:12, followed by Jeff F. in 22:20, Jeff J. in 24:22 and Shawna in 27:24. Great job, guys!

        Birthday fun!

Saturday, October 10, 2009

"Courage is reckoned the greatest of all virtues, because, unless a man has that virtue, he has no security for preserving any other." -- Samuel Johnson

Warm-up: 1 min Rope, 6200 Lap; 10 Pull-ups/Push-ups/Sit-ups/Snatch Grip DL/Mid Hang Clean Pull/Hang Power Clean/Power Clean

WOD:

The Chief!

3 Power Cleans

6 Push-ups

9 Squats

Max rounds in 3 minutes. 5 rounds with 1 minute rest between. Only count complete rounds!

Some action this morning, when 5 CrossFitters tackled ‘The Chief’! Jeff F. (95#) and Shawna (65#) had the high score with 20 rounds (5 x 4), followed by Todd with 18 (95#, 4/4/3/3/4), Glen with 17 (95#, 3/4/3/3/4) and Beth with 14 rounds (15# DB, 3/2/3/3/3). Great job, guys! Don't forget, we'll do Jennifer's Birthday WOD tomorrow (per her request)!

        Todd had enough!

Friday, October 09, 2009

Abundance comes not from stuff. In fact, stuff is an indication of non-abundance. Abundance is in the sacred, it's in the connection of love. We will find abundance through hard times when we find each other. -- Rebecca Adamson

Warm-up: 1 min Rope/Row; 5 Pull-ups/Push-ups x 2; 20 Walking Lunges, 10 Inch Worms, 20 sec Handstand Hold x 2

WOD:

TGI - Tabatas!

DB Thrusters

Body Rows

Resistance Sprints

Plank Holds (on Foam Roller/Balance board)

8 rounds of 20 sec work/10 sec rest, 1 min rest between exercises. Count all your reps for the first 2 stations!

An all girl class today. Giselle had the high score with 178 (88/90, 12#), followed by Andrea with 146 (72/74, 12#) and Shannon right behind with 145 (81/64, 15#). Guess the sprints were the highlight - LOL! Great job, girls!

      Go Giselle!

  The new favorite!  

Thursday, October 08, 2009

I firmly believe human beings can accomplish anything they put their minds to. All they need to get started is someone to show them it's possible. -- Terry Hitchcock

Warm-up: 90 sec Rope; Ab Circuit

WOD:

Pressing matters!

Big Loop

40 KB Swings

15 Shoulder Presses

30 Push-ups

15 Push Presses

20 Pull-ups

15 Push Jerks

Big Loop

10:00 Class: Giselle was afraid she’d get a one-on-one again, but then Jon joined the fun! She finished in 11:29 (35#, 30#, 30# ass.), Jon made it in 12:08 (45#, 65#, green band - first time!). Nice work!

6:00 Class: Rain caused JJ to run late, but we still got him in. Glen and Shawna started the fun, with Glen earning a Gold Star in 11:03 (55#, 65#), Jeff finished in 13:40 (45#, 65#) and Shawna made it in 14:42 (45#, 45#). Great job, guys!

       

    

Wednesday, October 07, 2009

In organizations, real power and energy is generated through relationships. The patterns of relationships and the capacities to form them are more important than tasks, functions, roles, and positions. -- Margaret Wheatley

Warm-up: 1 min Row/Rope/Bike; 10 Pull-ups, 20 Push-ups, 30 Sit-ups, 40 Squats

WOD:

Jump higher!

5 rounds of:

5 SDLHP

5 Burpees, then: 5 Box Jumps

4 rounds of: 

4 SDLHP

4 Burpees, then 4 Box Jumps

3 rounds of:

3 SDLHP

3 Burpees, then 3 Box Jumps

2 rounds of:

2 SDLHP

2 Burpees, then 2 Box Jumps

1 round of:

1 SDLHP

1 Burpee, then 1 Box Jump

Increase height of box every round!

7:15 Class: Again it was Kevin’s turf! We went with box step-ups, 12/15/18/21/24’’ and 55# SDLHP, finished in 12:10, which would turn out to be the top time of the day. Great job!

9:30 Class: 3 CrossFitters in action. Shawna had the fastest time in 13:10 (55#, 20/22/24/25/26’’), followed by Jon in 13:48 (55#, 20/21/22/23/24’’) and Shannon in 14:18 (55#, 20/21/22/23/24’’). Nice job, guys!

        

  

Tuesday, October 06, 2009

So when you are listening to somebody, completely, attentively, then you are listening not only to the words, but also to the feeling of what is being conveyed, to the whole of it, not part of it. -- Jiddu Krishnamurti

Warm-up: 400 m run; 2 rounds of Cindy, 5-5 Deadlifts (increase weight)

WOD:

Read the T-shirt!

10 Burpee - Deadlifts

10 KTE’s

10 Wall Balls

10 Body Rows

10 DB Shoulder Presses

AMRAP in 20 minutes!

Did I have some spies checking the board during the day? The slogan was ‘Suck it up, Buttercup’, but apparently only Glen and Jeff J. were brave enough to do just that! JJ finished with 5 rounds (115#, 20#), Glen got 4 rounds + BU/DL, KTE’s (135#, 25#). Great job, guys!

    

Monday, October 05, 2009

From the moment you take that first selfless step to help another person you set off a chain reaction that days, months and years later continues to impact lives. -- Karen Schaler

Warm-up: 1 min Rope/Row, 6200 Lap; 5 Pull-ups, 10 Sit-ups, 15 Squats - 2 rounds

WOD:

Let’s do it in 4 quarters!

15 KB Swings

15 Box Jumps

15 Push-ups

15 Rotational Lunge Steps (with DB)

4 rounds for time!

I guess the big Bengals Overtime win yesterday caused some hang-overs, pretty low attendance for both classes today. Not a good way to start a week, guys! 

7:15 Class: Kevin was by himself. Some great work on the jumps, that’s the best I’ve seen you do those so far, not one step-up! Time was 14:50 (35#, 14’’, 15#).

9:30 Class: Andrea battled on her own in this one. Nice job, everything unbroken in 11:48 (25#, 12’’, 12#). Great job, guys!

       

Nice work, Kevin!

  Hit those lunges, Andrea!

Sunday, October 04, 2009

The quality and fulness of our lives is not measured in length, but in the love and examples we leave those we have left behind. -- Cindy Crawford, about her brother who died at age 4

Warm-up: Big Loop, 5 Pull-ups, 10 Push-ups, 10 Walking Lunges with Samson Stretch; Skills: Squat Clean

WOD:

If it’s brown, flush it down!

For time:

50 Burpee Squat Cleans

The suspense was big .. no WOD written down on the board this morning, just the warm-up. They had to wait until after the skill session to find out. Jennifer earned another Gold Star, finishing in 10:31 (45#), followed by Jeff F. in 11:15 (65#), Shawna in 12:04 (45#) and Erik in 12:15 (55#). Great job, guys! Now Go Bengals, Who Dey?

      

Saturday, October 03, 2009

If I think that I will serve society best by becoming a teacher, then I will teach. If I think I will help society best by becoming a businessman, then I will become a businessman. I will do whatever it takes. -- Venkat Krishnan

Warm-up: 3 rounds partner run/KB-DB Hold (One partner runs 6200 Lap, the other holds a KB or DB in front of chest)

WOD:

Just hold it right there!

1. 5 minutes 30/30 Push Press 

(30 sec max rep PP, 30 sec locked out overhead)

1. 4 minutes: Bottom to bottom Tabata Squats

(20 sec max rep Squats, 10 sec hold at bottom)

1. 5 minutes: 30/30 Sit-ups/Plank

A few regulars missing in the crowd this morning, but still a nice showing. Welcome to CF Cincinnati, Chip! Joining him in the fun were Shawna, Jeff J., Erik (working off the junk food of the week - LOL) and Glen. Nice work, guys, guess it was a good idea to just stick to the bar on those OHD lock-outs.

       

Hold that weight!

Friday, October 02, 2009

No matter how little money and how few possessions you own, having a dog makes you rich! -- Louis Sabin

Warm-up: 1 min Rope/Row/Run; 10-8-6-4-2 reps of: Squats/Body Rows/Push-ups

WOD: 

Chip Ahoi!

25 Walking Lunge Steps

20 Pull-ups

30 Box Jumps (20’’)

50 Jump Rope Singles

25 Bench Dips

20 KTE’s

30 KB Swings (M: 45#, F: 35#)

30 Sit-ups

20 Hang Squat Cleans (DB, M: 25#, F: 15#)

25 Back Extensions

30 Wall Balls (M: 20#, F: 14#)

A chipper to end the week!

9:00 Class: A quartet battled through this one. Shawna had the fastest time in 13:53, followed by Shannon in 15:28 and right behind Greg in 15:29. Jon ended up in 16:50. Great job!

6:00 Class: Giselle was the lone warrior tonight to get her weekend fill in! A Gold Star was the reward, she finished in 13:30, great work!

       

       Is it fun yet?