"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