'Cindy' kind of

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin


5 Pushups
10 Situps
15 Squats
As many rounds as possible in 20 minutes:

World's Killer Diet

Speal vs Khalipa (Cindy kind of also)

Hero Mainsite WOD for today

"Hidalgo"

For time:

200 Double Unders
20 Squat Cleans at 55kg
20 Box Jumps at 20"
20 Walking lunges with 20kg plate OH
20 Box Jumps at 20"
20 Squat Cleans at 55kg
200 Double Unders

Workout B of Starting Strength

"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

 Rip on the DL Setup

Mainsite WOD of 12/21/11

"Even in social life, it is persistency which attracts confidence more than talents and accomplishments."
- Edwin P. Whipple

21-15-9 reps for time of:
135 pound Clean (115lbs)
GHD sit-up (Butterfly Abmat)

Ask

PE Sts.
12 minute run (best was 2.6km) and top girl puked :)

Workout A of Starting Strength

 "Be content to act, and leave the talking to others."
- Baltasar Gracian

Fitness Divide

Rest Day

“ Keep your mouth shut and your eyes open. ”
— Samuel Palmer 

Pushups\KB\DU's

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus


4 rounds for time of:

20 Pushups
30 KB Swings
40 Double Unders

DU's demo from Practice Crossfit

Chris Spealler explains the Double Under

Workout B of Starting Strength

 "If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale


Rip fixing the squat (Hip drive)


Gary Taubes on Insulin and Carbs

Run, rest, repeat

"The wise man will want to be ever with him who is better than himself."
- Plato

4 rounds of:
Run 400 meters
Rest 2 min

Total is runs added together

Pose Running explanation with Brian Mackenzie

Workout A of Starting Strength

"Life can only be understood backwards, but it must be lived forward."
- Soren Kierkegaard

Rip on the Intro to the squat

Pullup Ladder

"The true worth of a man is to be measured by the objects he pursues."
- Marcus Aurelius Antoninus

In the first minute do 1 pullup, in the second minute do 2 and so on until failure to complete the number of reps in the minute.

100 pullups in under 3 minutes

Workout B of Starting Strength

"Statistics are like bikinis -- they show a lot but not everything." 
Lou Piniella

Mirrors, from Crossfit 204

Run, rest, run, repeat

 "We are all manufacturers-making good, making trouble or making excuses."
- H. V. Adolt

Willpower


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

"Brenton"

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet


Do three Burpees after every five broad-jumps.

Annie

"Things may come to those who wait, but only the things left by those who hustle."
- Abraham Lincoln

50-40-30-20-10
Double unders
Situps (abmat)


 Forbes: Are Universities worth it?

Rest Day

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali

Muscle Memory

100 double unders for time

 "You must be interested in finding the best way, not in having your own way."
- John Wooden

100 DU's for time and at the top of every min do 5 pushups

Inspired by Khalipa Hotel WOD

Deadlift/Burpee

 "He who has a why to live for can bear almost any how."
- Friedrich Nietzsche

5 rounds for time:

5 DL  (Heavy) 
10 Burpees


Post time and weights to comments

WOD Demo Youtube

Run, P-bars, pullups

"Better a diamond with a flaw than a pebble without." -- Confucius
 


Knowing vs Doing
 
Run 400m
Hand walk 2 lengths of the parallel bars
10 pullups
X 5 rounds for time

Darcy 20:40
Justin 20:40 (static holds) (J)
Mel 20:00 (static holds) (J)

Workout B of Starting Strength

 "Accepting oneself does not preclude an attempt to become better." -- Flannery O'Connor

Starting Strength

CF JAX "Purpose"

Mcgee and Tabata

  "I am what I am because I have made myself so." -- Obert Skye


Building the Apple Store



AMRAP of 30 min:

5 DL at 275lbs
13 Pushups
9 Box Jumps 

Sanya 9 rounds (20kg) (6 counter, 7 situps)(stool)
Darcy 14 + 5 DL's (at 95kgs) (knee pushups)(stool)

PE class:
Tabata: Push, Sit, Squat
Recorded scores but some incredibly inflated. 405...

The Press 5X5

Mark Rippletoe wisdom
"On not calling "The Press", "The Shoulder Press:"
We just call it the press, because how could you press without the shoulders? You can leg press... but that's gay"




A serving of gratitude

Half of Filthy

"Usually, the stuff that's your best idea or work is going to be attacked the most." -- Francis Ford Coppola

Checkers is life?

50 Box jumps (stadium seats)
50 Jumping pullups
50 Walking lunges
50 Knees to elbows (situps)
50 Burpees

5 min cap at each  (25 min cap)

Sanya
50, 35, 37, 50, 27 
Darcy
16:32

Measurable Fitness...

I rolled out of bed a 4:45 this morning and wandered into the office to watch online TV until the kids woke up.  As I scrolled through the list of shows my wife had queued up on Hulu I clicked The Biggest Loser.  Relatively quickly I was feeling like I was up watching a late night infomercial that I couldn't stop watching no matter how bad it got ("Set it and Forget it" came to mind).

As the contestants weighed in for their weekly dose of shame or fame I couldn't help muttering to myself, "What the fuck are they measuring?".  These people have spent months now training their bodies into healthier versions and becoming more fit.  However, the metric by which they choose to measure success and ultimately a quarter of a million dollars is a scale.  Okay, now you are going to say, "It's called the Biggest Loser dumbass, that's what they are gonna measure".   But as I watched I see strongman logs in the background, dragging sleds, tires flipped, people running up hills and doing what appear to be burpees.  I have also seen kettlebells, box squats. plyo boxes and yet they still haven't figured out how to put these movements and implements into workout that is measurable and repeatable.  I love to see that functional movements are being put in to use during this show as of the last few seasons and will be even more excited when next season they start putting Crossfit workouts into their repetoire (mark my words).  Last week Bob Harper and Jillian Michaels were on 'The Doctor's' show to demonstrate a workout which seemed to kick Jillian's ass in no time.
The 2 minute workout on the Doctor's

My suggestion to ABC:
In the first few week of next season's show have the contestants complete a variety of workouts (e.g. Run a mile for time, sandbag carries up a hill, as many as possible in 10 min)
Post a little reward for top female and top male so no one games the workouts (money or weigh in advantage)
After a few weeks in have the contestants redo the workouts and this time a bigger reward on the line.  Everyone will see a measurable increase in fitness, not a number on a scale that measures your mass.

Baby steps in changing the way we view fitness...

Thrusters and Gassers

  Train your mind to be more successful

"Gratitude is riches. Complaint is poverty." -- Doris Day

7 Thrusters at 115
Gasser
X 7 rounds

Sub:  Squats x 7 and 9 pushups rather than thrusters.

Darcy 11:16
Mel 14:23 (sub)

5 X 5 DL

I do not fear failure. I only fear the 'slowing up' of the engine inside of me which is pounding, saying, 'Keep going, someone must be on top, why not you?'" -- George S. Patton 

7 foods experts won't eat

REST DAY

 "No man ever got very high by pulling other people down. The intelligent merchant does not knock his competitors. The sensible worker does not work those who work with him. Don't knock your friends. Don't knock your enemies. Don't knock yourself." -- Alfred Lord Tennyson

Train your mind to be more successful

Half of Angie 100 push 100 pull

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb


Stop Mindless Snacking Through Disruption

5 rounds Run and Squat

"You punch me, I punch back. I do not believe it's good for one's self-respect to be a punching bag." -- Edward Koch

1 min of run
1 min of squats

Sanya 675m, 61 squats
Mel 675m, 81 squats
Darcy 950m, 144 squats

100 Double Unders for time:

"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan


9 things successful people do differently

Tabata

 "Luxury is the wolf at the door and its fangs are the vanities and conceits germinated by success. When an artist learns this, he knows where the danger is." -- Tennessee Williams

I want you to want it.
I want you to wake up every morning fearing it. Then overcoming it.
I want you to be nervous all day. Then step up fearlessly to the plate.
I want you to Google proper technique and create a strategy at work. And have it all go to shit two minutes in.
I want you to tell your friends how much you hurt. Then tell them you’re looking forward to doing the same damn thing again.
I want you to find someone with a better squat clean. And drill that movement until you’re better than them.
I want you to want this more than you have ever wanted anything else. Then work your ass off to get it.
You want it? Go get it.

Tabata Push, Sit, Squat

Office Workout:  A few strange looks from those using the photocopier.

Total reps
Darcy: 80, 81, 104=265
Sanya: 34, 55, 69=158

3X 400m

"The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments." -- Gustave Flaubert 


Run 400m
Rest 2 min
X 3 rounds.

Total score is 3 runs added together

Sanya: 8:07
Darcy: 5:21
Eddie: 3:58 (top PE number)
All PE sts. did the run.

Monday

"It is well to be prepared for life as it is, but it is better to be prepared to make life better than it is." -- Sargent Shriver

Tillman'  AMRAP in 20 min (we did 15min)
6 reps of 225lb DL
7 Burpee (pullups)
10 KB Swings  (supermans)
Run 200 meters

DSwitz: (prev 6 rounds in 20)  Today 6 rounds in 17:14  (205DL, 44lb KB)
MSwitz: 3 + 6+7+10+ 100m  (44lb DL, Supermans)
Sanya: 3 +6+7+10+100m (10kg plate, Supermans)
Daniel 2 or 3 and dropped off
Simon: ditto
Nick: ditto  (KB swings and DL with 10 kgs plates)

All three boys and Mel picked up the 205 for DLs for fun.

"Fran"

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock
Light bar and light plates...
Received the 10kg plates today
Instead of 95lbs it feels like 75lbs

Fran
21-15-9 of
Thrusters
Pullups

7:39

All by myself

Bear Crawl Triplet

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

40m Bear Crawl
20m Lunge
10 unweighted Getups

X 5 rounds for time

DSwitz: 16:50
Sanya: 3 rounds + Bear Crawl in 20 min
Linda and Michelle dropped off after 2 rounds

Tuesday AMRAP

 An investment in knowledge always pays the best interest."
- Benjamin Franklin

5 burpees
10 situps
10 squats
100 m sprint

AMRAP in 10min

New member:

Sanya 3+ 5+10
MSwitz 3
DSwitz 7 +5+10+10

Monday 12 min AMRAP

5 pushups
10 Squats
10 Walking lunges
Run 100m

After school
DSwitz: 8 +5+10+10+50m
MSwitz: 5 +5+10
Nick 7+5+10+10

10 min AMRAP

"Develop interest in life as you see it; in people, things, literature, music -- the world is so rich, simply throbbing with rich treasures, beautiful souls and interesting people. Forget yourself." -- Henry Miller 

PE class:

Run 400m
5 Pushups
10 Situps
15 Squats

All girls got 3 + rounds
Some boys 4 + 200m

12 AMRAP

 "Opportunities are never lost; someone will take the ones you miss." -- Andy Rooney

10 walking lunges
Run 100 meters  (use football field at midfield, run to end line and back)
5 pushups
10 squats

AMRAP in 12 minutes

Nick: 7 + Lunges
MSwitz: 5
DSwitz: 9 + Lunges + 25 meters

Sunday Couch WOD

 "There is no choice between being kind to others and being kind to ourselves. It is the same thing." -- Piero Ferrucci

10 rounds for time of

5 decline pushups (feet on arm of couch)
10 squats

6:52

Friday DT

 "Begin at the beginning and go on till you come to the end; then stop." -- Lewis Carroll

5 rounds for time

12 DL at 135
9 HPC at 135
6 PP at 135

My 135 may be 115-125 as my bar is lighter

Prev 25, 16, 9:24

Today 9:10

Mainsite WOD

 "The men and women who change the world are not blessed with exceptional insight. They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop."
 Jon Gilson

Used 20 kg DBs for all

OH carry   40 m
30 Wall ball (20 Thrusters instead)
Farmer carry  40 m 

22:52

Social Intelligence

10 X 100 m sprints

 "Teach yourself by your own mistakes; people learn only by error." -- William Faulkner

Entire PE class did:

60 sec rest in between

I did with 90 secs rest in between.  They were destroyed, I was nearly. 

Shopping for the week?  What to buy...

http://www.crossfitverve.com/crossfit_verve/2011/10/monday-112410.html

21-15-9

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson


Monday

Situps
Burpees
OHS at 135lbs

X 3 rounds

OHS turned into backsquat on round 1

8:45  Should have been 5 rounds...

Had Nick do it with me, unweighted (7:15)

Angie (almost)

 "What to do with a mistake: recognize it, admit it, learn from it, forget it." -- Dean Smith

50 Pullup (blue band 30, J 20)
50 Pushup (30 full, 20 knees)
100 Situps
100 Squats


21:03

More weight

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno
Friday
More weight arrived today 40 kg
Strapped everything together for 315lbs ish
Did 3X3 with for deadlifts

Sunday
Worked DU's for 30 min
4 strung once

Monday
Grace
 30 reps of C and J for time at 135lbs (maybe less, bar feels light)
3:05 (smashed PR by min and half)

Tuesday
DL
1-1-1-1-1 of 315 plus 40lb pullup band (stand on both ends and it goes over bar)

Deadlift improvised 5X5

"If it's important, do it everyday"

Only have 135 and set of dumbbells with pullup bands

Strap all together...

Run 200 +...

 You are profoundly influenced by the company you keep." -- Greg Glassman 

Five rounds for time of:  (4 rounds)
Run 200 meters
20 Pull-ups  (10)
Run 200 meters
20 Push-ups  (10)
Run 200 meters
20 Sit-ups  (10)
Run 200 meters
20 Squats (10)

27:32

Got barbell and weight :)

 "The harder I practice, the luckier I get."
- Gary Player


Monday

20 reps at 135 backsquat
400 meter run
 x 4 rounds for time:

17:54

Carry 135lbs down 2 flights of stairs and 200m across field for warmup and cool down...

Double unders

"You can discover more about a person in an hour of play than in a year of conversation."
- Plato
Thurs- practice du's for 20 min - can string 3

Fri- off
Sat- home workout 10 min AMRAP of
5 pullups,
10 pushups
15 double unders
Got 3 plus 5 plus 7

Sun- 30 min practice of du's (as per Mikko's rx in video)
http://library.crossfit.com/free/video/CFJ_AFvsRogue_DoubleUnders.wmv

Triplet

"Nobody in football should be called a genius. A genius is a guy like Norman Einstein." -- Joe Theismann

Carry 20kg db 200m
15 Thrusters with db
run 400 meters
x 4 rounds for time:

24:55 in the pouring rain. No one would join me. 

Couplet

 "Character may be manifested in the great moments, but it is made in the small ones."
- Phillips Brooks

20 double unders
10 right hand snatch (44lb DB)
10 left hand snatch (44lb DB) Power snatch

X 5 rounds for time

18:43

100 burpees and Cindy

"Character may be manifested in the great moments, but it is made in the small ones."
- Phillips Brooks

Sat
100 burpees for time: prev 10:30
9:10 this time

Friday
Cindy (scaled)
5 knee pushups
10 abmat situps
15 squats
AMRAP in 20 min
15 plus 5

5 km Run

There's no substitute for guts." -- Bear Bryant

PR 29:30 March of 2010
Today 29:33- but ran about 25 extra yards so will call it a PR ;)

Couldn't convince anyone else to do the 5K. 

Squat cleans

 "Losing strengthens you. It reveals your weaknesses so you can fix them." -- Pat Summitt


5 rounds for time:
5 DB pushups
10 SQ Cleans (20kg DB)
1 Suicide line

14:21

Warmup: Farmer carry DB outside, Cool down: Carry DB up 2 flights of stairs

Here in China

"If there are things you don't like in the world you grew up in, make your own life different." -- Dave Thomas


Since in China:

PE class workouts:  Run 400, 5 pushups, 10 situps, 15 squats AMRAP 10 minutes
I scored 3 + 100 meters
Eddie (top kid) 4 full rounds

Soccer field suicide lines
30 sec rest between 4 rounds
15 ish

1 mile run for time
Me: 8:11
Eddie: 6:45

2 P Bar hand walks
10 jumping pullups
20 squats
Run 400
AMRAP 20 min
Me: 4 +2+10+16

Today got a set of db's at 20kg each.  Next order is bumpers and a bar

Next post: China

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
- William James

To Be Or To Do?

Col John R. Boyd, USAF
[July 1, 2007 - Of all the things Boyd wrote or said, we probably get the most requests for his "To be or to do?" invitation. Although Boyd associated with many junior officers during his Air Force career, there were a few, perhaps half a dozen, that he had such respect for that he invited them to join him on his quest for change. Each one would be offered the choice: Be someone - be recognized by the system and promoted - or do something that would last for the Air Force and the country. It was unfortunate, and says something about the state of American's armed forces, that it was rarely possible to do both.
Boyd's biographer, Robert Coram, collected the invitation from an officer who got it and selected the "to do" option, and he confirmed its essence from several others. CR]

“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go?

Friday

"You are never too old to set another goal or to dream a new dream." -- C.S. Lewis

15 Thrusters (bar/35's)
15 Deadlifts (95/135
10 Double Unders
5 Pullups
5 Getups with 20lb DB

X 3 rounds for time

Joe 14:21
Darcy 21:40

Joe rocks at DU's :)

Deadlift 5 X 15 min

 "When there is pain, there are no words. All pain is the same." -- Toni Morrison

Do 5 reps every min for 15 min

Joe 155 then 160 at 5 min

Darcy 225



Not here:   Friday, Monday or Tuesday  (look at board for info)

Thursday

 "The road to success is always under construction."
- Lily Tomlin

Annie
50-40-30-20-10 of
Double Unders
Situps
Joe   15:54

Filthy Joe and Tristen

 "We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

Tuesday

Joe did Joe to redeem himself:  Beat prev time ,  post to comments Joe I forget your time

Tristen made up a WOD:21-15-12 of Box jumps (20"), Push Press at 65lbs, Pullups, GHD situps and OHS with PVC  17:13

Darcy did Filthy in 47:50

Joe

Filthy Fifty

 "True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost." -- Arthur Ashe

50 reps of:
Jumping Pullups
Box Jumps (20")
KB swings (1 pood)
Situps
SDHP (Bar)
Thrusters (Bar)
Supermans
Burpees
Double Unders

Joe 47:00

(41 min to complete to burpees)

Good job Joe!

KB and Pullup ladder

"Friends are made through noble endeavors, all else are acquaintances." -- Greg Glassman


1 rep of each every min until unable to complete required reps, then complete only KB swings

Joe:  9 full rounds, 20 of KB at 1 pood
Darcy: 8 full rounds, 18 KB at 1.5 pood

DT

 "The path of least resistance is the path of the loser." -- Phil Weltman

DT
5 rounds for time:
12 DL
9 HPC
6 PJ

Joe at 75\85lbs  10:22  Had enough left over to do 2 more rounds (after 3 mins rest)  in 3:24
Darcy at 135lbs 9:38

The Proof

46.5"  Box Jump by Patty

Max DL PP and 400 + 30 sq

"It takes a lot of courage to show your dreams to someone else." -- Erma Bombeck

Tristen:
Max Push Press 140lbs

Joe
Max Deadlift 295lbs (up from 285)
Will break 300 next time

Patty
400m run + 30 squats X 4 rounds
11:19
Crushed all previous times
46.5" Box Jump after that

Patty at 45.5" Box Jump

 "You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space." -- Johnny Cash

Tristen
Tabata This
Push, Pull, Sit, Squat
Take average of rounds (add all and divide by 8)
5, 3, 9, 9

Patty
AMRAP in 10 of Tire Flips
90 (Takes the lead :)

Jeremy
Helen (400m, 21 kb at 1 pood, 12 pullups blue band) 10:55 (Takes the lead :)

Joe and Greg

 "We don't receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us." -- Marcel Proust

Joe: Worked on Snatch Balance and Floor Press and then Tabata This:  5, 3, 10, 10

Greg: Baseline, Max reps Pullups (black), pushups(K), situps, squats and 1000m row for time
4, 15, 20, 30 4:31 Welcome!

"Joe"

 "Occasions are rare; and those who know how to seize upon them are rarer." -- Josh Billings

15-12-9 of

24" Box Jumps
1pood KB
75 lb Push Press
Double Unders

Joe- 8:45

Darcy- 13:55
with 2 pood and 135 Push press

Just Joe

 "Nothing will work unless you do." -- Maya Angelou

10 min of 100 min sprints: 1 every 30 secs. 

Did 4 min, 2 min rest, 4 min, 2 min rest, 2 min

Then Joe strung 10 DU's consecutive.  Great work!

FGB

The real food pyramid  

"Fields are won by those who believe in the winning." -- Thomas Wolfe

3 rounds of 5, 1 min rounds of:   (with 1  min rest in between rounds)

Wall balls (20lb DB Thrusters)
SDHP (45lbs)
Box Jumps (20")
PP at 45lbs
Row (cal)

for reps

Joe: 102, 84, 83       269
Patty: 70,85,102      257
Tristen: 88, 86, 86   260
Jared: 64, 70, 81    215

BS Max and Getups

 "To change one's life: Start immediately. Do it flamboyantly. No exceptions." -- William James

Tristen Max Backsquats

135, 155,175. 195, 205, 210

Joe and Patty
5 Getups
10 Thrusters at 45
15 DU or 45 singles

X 3 rounds for time:

Joe 10:14
Patty 7:50

Joe clean and jerked 135lb and then remodeled some of the gym
Tristen clean and jerked without any renos ;)

Tire flips, 400m repeats

"There is no dishonor in losing the race. There is only dishonor in not racing because you are afraid to lose." -- Garth Stein

Tristen and Joe
400m + 30 squats  X 4 rounds for time

Joe: 13:05
Tristen: 14:50

Jeremy 10 min AMRAP of Tire flips (orange tire)
89

Patty 12 min AMRAP of
70lb sled drag 50m
5 tire flips (black tire)
9 PP at 35lb DB
5 rounds plus 1 sled drag

Friday

"It is not the size of a man but the size of his heart that matters." -- Evander Holyfield

Helen for Joe and Melanie
Run 400
21 KB swings
12 pullups X 3 rounds

13:08 Joe (35lb and green band)
15:24 Mel  (20lb and Jumping)

10min  AMRAP of Tire Flips for Tristen

83

Tire Sled pull (50m), flip(Black tire) and PP(at 75 lbs BB) for Jeremy

12 min  AMRAP
7 rounds

Crossfit as a tool  (courtesy of Crossfit Nation) 

http://crossfitnation.typepad.com/my_weblog/2011/02/crossfit-as-a-tool.html

Crossfit if used properly is more than an exercise program, it's training for life.  Your life.  The reason we say Crossfit is as good for grandmothers as it is for Olympic athletes is because it is completely adaptable to everyone.  Not only with scaling but with how you use the actual program.  You are training for "your life".  Just because you are in a class with someone who blows away every exercise doesn't mean that is how you need to train.  Remember you are there for you and what you need.  If you don't know how to do the exercises properly there is no sense in going heavier and not keeping form just to keep up with so and so.   This is not an over night process.  It takes time.   You will know when it is time to push to the next level.  Don't worry, we will let you know when you are ready to move if you fail to make the change on your own.
Use the WOD's as tools, it doesn't have to be balls to the wall every time.  If you suck at something try to get better at it, practice.  Don't have strung together double unders and Annie comes up.  Don't worry about your time at all and practice your double unders.  It doesn't always have to be a race.
Embrace heavy days, you don't always have to have your heart beating out of your chest.  Strong muscles make life better period.  Deadlift.  Learn to squat.  Learn to squat.  Learn to squat.  Then learn to snatch.
Quit hating running.  It's very freeing.  To be able to run is elemental, do it and get rid of running shoes your feet will thank you.  Embrace the sprint, it's good for the spirit to run as fast as you can.
Love your comunity because they are there with you suffering through the WODS, celebrating your victories, laughing and crying (or in Diane's case whinning).
Learn to love your body it's an awesome machine.  Your worth it.

Cindy and Getups

"You cannot strengthen the weak by weakening the strong." -- Abraham Lincoln

Cindy
5 Pullups, 10 Pushups, 15 Squats AMRAP in 20 min
for Joe, Patty and Jeremy

16+4 Jeremy
11+5+4 Patty
9+5 Joe (Green band)

Tristen did:
3 rounds for time:
5 Getups at 20lbs
10 Thrusters at 45
15 DU's or 45 singles

8:55

Helen and PU/DL

 "Success isn't permanent and failure isn't fatal." -- Mike Ditka

Tristen:
Helen
3 rounds for time of:
Run 400m
21 KB swings (35lbs)
12 Pullups (bands)

21:36

Jeremy
Pullup Ladder and Max DL
10 and 255 (prev 315)

800's, Tires, Cindy, DL and Pullups

 "It is the nature of the wise to resist pleasures, but the foolish to be a slave to them."
- Epictetus

Tuesday
Tristen
AMRAP in 12 min of 50m tire sled drag with 60lbs, 5 Tire Flips, 9 Push press DB with 35's
 6 rounds

Grace at 85lbs
Jeremy 3:52
Patty 5:26

Thursday
3x 800 m with 90 sec rest
Joe and Patty 3:24, 3:29, 3:22
Jeremy 3:22, 3:02, 3:23

Tristen
Cindy 5, 10, 15 Pull, Push, Squat AMRAP in 20 min
11 rounds plus 3 pull (Ring row)

Friday
Max Pullup ladder and Deadlifts for all
Tristen 6 (band) 300 DL
Patty 5 (Rxd) 325 DL
Joe 5 (band) 285 DL

Row, Grace and 800 X 3

 "I became an optimist when I discovered that I wasn't going to win any more games by being anything else." -- Earl Weaver

Tristen 800 meters rest 90 secs, X 3 rounds
4:26, 4:54, 4:42

Joe
Grace at 85lbs
6:42

Patty and Putter
Row 2K rest 2 min Row 2K
Patty 8:13 and 8:18
Putter 8:31 and 8:59

Friday workout

 "You cannot teach a man anything; you can only help him to find it within himself." -- Galileo

Joe 2K row 2 min rest 2 K row  7:44 and 7:51

Tristen
Grace at 85 lbs 
30 Reps of Clean and Jerk
3:44
Then max Jerked 145lbs (Nice work Stretch!)

Darcy again and Row

 "Tell your heart that the fear of suffering is worse than the suffering itself." -- Paul Coelho

8 secrets to success

Tristen did 2K row rest 2 min, 2 K row
8:54 and 8:40

"Darcy"
21-15-9 of 135 DL, 35 KB and burpees

Joe 11:20
Jeremy 8:59
Patrick 10:30

Darcy

21-15-9
Of 135lb DL
KB (35)Burpees

Tristen 14:07

Switz: Max squat, sit, push
125, 125, 13 

w/up
800 m run
20 pvc DL
10 push
10 sit
10 squat X2 minus the run

Day 1 at Hybrid

Test day

Max reps of pushups, squats and situps followed by 1000 meter row for time:

Putter   35, 105, 105 , 3:55
Stretch  18, 50, 50, 4:10
Patty 25, 40, 51, 3:49
Simps 25, 100, 45, 4:01

Some good advice

Self Improvement 

Self Improvement  by Crossfit RVA

The secret to success in CrossFit is not dependent on conditions and objects found external to the body, nor is it dependent on heaven sent DNA. The barbell doesn’t care how bad your lungs hurt and the pull-up bar certainly doesn’t care how fried your forearms are. Likewise, most of us don’t hit the genetic jackpot for athletic ability and are instead left to toil with our mediocre abilities. However, accepting mediocrity without ever having the desire to improve is an admission of laziness and shows apathy for our well-being and health. The rest of this article will be used to delve into the deeper nature of CrossFit and self improvement.
There is only one requirement for being a better CrossFitter and living a healthier life and anyone can meet it: work hard at the things that are important to you. That’s it. There are no tricks and gimmicks and there’s no elixir that’s going to make you breathe fire. Accept that there is no short cut to strength and power, accept that your inflexibility will remain inflexible unless you mobilize, and accept that you won’t ever run 26.22 miles unless you train intelligently.
Once you recognize your weaknesses and deficiencies and the path laid before you, realize you have the power to change if you want it bad enough for yourself. There’s no amount of urging and cheerleading that someone else can do to make you deadlift 500 pounds. Only you can prevent forest fires can put the work in on the front end to prepare your body properly (i.e. your muscles and central nervous system). And I know that there’s no amount of pleading that I can do that will make you want to come to the gym (maybe offering high fives to people with good attendance will help?). You have to want to be at the gym. Once you realize that you can be a better human and decide that you want to change for yourself and no one else, we can help you. We have the technology tools to make you better.
Here are some keys to improving your performance (and your life):
1. Work as hard as you can in the gym and you will never be a failure. Your health is an individual pursuit and therefore, success is subjective. You don’t have to do a sub-3 minute Fran to gain respect from anyone. Our favorite (and most successful) athletes and trainees are the ones who push themselves harder and further every day they step foot in the gym. They work just as hard at the movements they suck at as they do at the movements they are naturally inclined to perform perfectly. You don’t need a PhD in rocket science to understand the necessity of commitment.
2. Practice technical movements that require coordination outside of workout time. Do you really think you’re going to magically acquire the ability to do double unders at the end of a Filthy 50 if you haven’t practiced for weeks beforehand? Practice is practice and performance is performance. Workout time is the time for you to perform; the time for you to showcase your skills. If you haven’t developed the skills (double unders, pistols, Olympic lifts, bo staff skills, computer hacking skills, etc.) with practice, expect to be mediocre. How many takes did it take to make this awesome version of “Chopsticks”? More than one and lots of practice beforehand.
3. Nutrition. Input = output. Your body is a machine. If you think of yourself as a high octane vehicle such as this one and you think about what type fuel would be optimal for maximum performance, I’m guessing you wouldn’t choose peanut oil. Sure the car might run, but why would you want to put crap (if you use google chat, type in “~@~” minus the quotation marks to your friends for funzies) into a fine tuned system? Likewise, you can’t expect to put garbage into your system and expect it to operate at maximum efficiency. Your output (performance) is directly related to what you put in (food). Food is fuel, yo.
4. Your flexibility is murdering your performance. Unless you are a yogi, which I know you’re not, you can improve your flexibility. Better positions equate to better biomechanics, which equate to better expression of power and movement. If I told you that you could add 25 pounds to your deadlift by mobilizing and stretching your posterior chain for 10 minutes a day, would you do it? Take responsibility for your nasty, crunchy, tight bits.
5. Consistent attendance. If you come in once a week to work out, sorry, you’re never going to get better at anything. Your lifts will always be sub par and your conditioning will be awful until you decide you want to take advantage of the program for which you are paying. Any program worth its weight in salt is dependent on adherence. In other words, the program doesn’t work and can’t work unless it is executed as written. The program is in place, we just need you to do it.
6. Recovery. Rest and recovery is so much more than getting your measly six hours of sleep a night. We see you for approximately one hour a day, maybe five days a week (unless we like you and you like us enough to hang out extra). For all you math whizzes out there, that’s five hours a week out of a total one hundred sixty-eight hours. You’ve got one hundred sixty-three hours to do with as you please. Your muscles don’t get stronger when you’re ripping them to shreds moving heavy things around at the gym, they get stronger when you are at home relaxing, recovering, and eating paleo treats. If you’re feeling worn out, ask yourself if you are giving your body adequate time to recover.
7. Be stronger today than you were yesterday. Mark Rippetoe sums up strength best with this quote, “strong people are harder to kill than weak people and more useful in general.” We know that there is intense love for long chippers and lung burning CrossFit style workouts, but we also know that the most difficult thing to develop in any individual is strength; it takes freaking forever and a half to get strong. Imagine for a moment that your max deadlift is 250 pounds. Now do (in your brain) “Diane” which is 21-15-9 deadlifts (225#) and handstand push-ups. Now imagine your max deadlift is 500 pounds. Now do (in your brain again) “Diane.” Which was faster? Corollary: stronger people do metcons faster (metcon stands for metabolic conditioning, basically, your cardio workouts) and are cooler and better looking. Only part of that corollary is actually true, you can decide which part is chaff. We want you to love 3×3 strength days as much as Fran and we want you to be totally enamored with max effort single days because that is your opportunity to show off your stuff. Strength and conditioning are inevitably tied together, don’t neglect either. Do your due diligence on lift days for more power.
8. Performance based fitness. Do you know why New Year’s resolutions fail and why people don’t stick to diets for more than a week or two at a time? First, because they are weak minded (suck it up, people), and secondly, and much more importantly, they don’t see change. CrossFit workouts are measured by a clock, by number of repetitions, and by weights. Conditions are repeatable and re-testable. I’m no science master (I only have my brown belt), but I’d say that’s solid experimental design. From workout to workout, our athletes can SEE that they are getting stronger and faster because they all have log books (right?). Tied in with performance, you should be setting goals for yourself. Training with no purpose is silly and it doesn’t do you any good. Want to deadlift 500 pounds? Write it down. Want to overhead squat your body weight 15 times? Write it down. Hold yourself accountable by telling other people your goals. You’d be surprised at how willing people are to help you achieve and who knows, you might inspire someone else to achieve at the same level.
Last, but certainly not least, we (the trainers) look at your health as a long term endeavor. We observe your performance on a day to day basis so that we can adjust it and make it better tomorrow. We look at the potential end product, not just the current “not as good as you could be” version. We always want more from you and while you should be proud of every accomplishment, you should ALWAYS be thirsting for more.