WOD:

5 min row (calories)

5 min burpees

5 rounds of 1min Wall Balls & 1min shuttle runs.

Post Total…

CrossFit Spokane Valley from dan staton on Vimeo.

CrossFit members doing work (music by 50cent and NIN).

7 Minute AMRAP

7 Deadlifts (315/205), 14 pistols (alternating), 21 Double unders

WOD: 10:1, 9:2, 8:3, etc. … 1:10

OHS & Barbell Push-Up (135/75)

CrossFit Fight or Flight Article

Thanks for the great comments!  Watch this video (Thanks B-Rob):

Mondays are pretty easy WODs …

6 Rounds for time of:

400m Run / 25 lateral jump burpees

CrossFit Is Hard Article

Ever done the “Tillman” workout from CrossFit Football? A fun filled adventure of 7 rounds of 7 deadlifts @ 315#/a full gasser/15 pull-ups. You rest 45 seconds between rounds.  Last year I did this WOD and I wanted to quit in round #3… and I did.  That was the first time I ever quit in the middle of the WOD.  Just ask Hemi, I think she witnessed it.  One week later and I went back after it and got it done in no time.  For some reason we all might think about quitting during a workout. Why is that? Why do we keep at it even though we hate it and we are miserable?

I started CrossFit training over four years ago. In that time frame, I have only quit in the middle of a workout once.   I figure I have done over 500 workouts in my short CrossFit career. I’ve quit once, but I have wanted to quit in at least 498 others… and yet I finished them all (some in not very spectacular fashion). I guess for me, there is a satisfaction in finishing such a hard task, both mentally and physically. It is especially rewarding when you finish better than you thought possible. The end is my reward. Why miss out on the best part?

Have you ever quit during a workout?  Have you ever thought about quitting CrossFit?  What is it that keeps you going during an exceptionally heinous workout? Post your experiences and thoughts to comments, I know they are some fine folks out there that may need your comments to encourage them to stay the course ahead.

-BD

Great Week Peeps, eat clean this weekend and recover well my friends.

Warm-UP WOD: ”Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

WOD: “Cindy” 20min AMRAP 5 pull-ups, 10 push-ups, 15 squats

Chris Spealler performing Annie (4:33)

1-1-1-1-1 Front Squat / 500m Row

Post if you got a PR!  Here’s my highlight real:

• Killa Cam 1:30.3 row, Mr. & Mrs. Bill, TT 1:42.5, & CJ 1:31.5 PR rows at high noon (clean sweep)
• Gigity’s 1:26.9 row, H-Vac 300lb FS & 1:24.4 row, Welchy’s 1:32.6 row, Drama’s 1:34.4 row, Tech’s 1:34 row, Debate’s 1:42.3 row, 1pm intensity and cheer power went unmatched…. another clean sweep!
• Lucas 1:29.4 row, Zach Attack’s 1:35.7 row, Crash’s 1:34.7 row, Horse Chick’s 2:03.7, and Mrs. Concrete’s 2:12.0, clean sweep on PR’s again!
• Wrangler’s 1:39.5 row, Grinder’s 1:38.6 row, Ironwoman’s 1:49.3 row, Jeff’s 1:35.9 row, UpChuck’s 1:38.9 row, Warrior’s 1:34.3 row, Iceman’s new gym record row of 1:21.1, UpChuck’s 315 FS!
• Rhino’s 1:27.7 row and Lineman’s 1:33.4 row… there was so much more, but all in all some of the best intensity, comradeship, and high energy environment I’ve been around!   I Applaud You All!

I’m having a blast with ‘yall at CrossFit today!  Here’s a list of today’s highlights in my mind:

8am - The “Bus” hammered out the WOD setting the bar with a time of 6:50 and 2:24 burpees.

9:30am - “Cerveza” cussed like a sailor all the way through both WODs and “Surfer-girl” murdered burpees.

12pm - “Boston” was all by herself, but we took advantage of the time and improved her OLY skillz

1pm - We waited on “Tech” to buy a pair of shorts at Fred Meyers because he left his at home, and Gigity got more punishment from me for being hurt (Toes 2 Bar)

3:30 - Father/Son battle, “Chalk” and “Zach Attack” went head to head in both WODs, the old man came out on top, but I think he’s running on borrowed time.

4:30 - The most intense class of the day.  ”Iceman” and “Killa Cam” both got filthy on the workout.  Ironwoman conquered her fear of the 24″ box!  Tats & Mav did weight vest gassers too.

5:30 - “Grinder” called me a fricker which I think is meanest thing he could muster after doing the burpees.

Thanks for the fun day!

WOD # 2 from the SD AZ Sectionals will took place on March 27-28, 2010

Seven rounds for time of:
7 Power snatches 95 / 65 lbs
7 Box jumps 30″ / 25.5″
(15 min time limit. You must jump with both feet at the same time. The ROM is ground to full extension either on or above the box. The difference in height for men and women is based on the average height difference in the US for men and women).

Women’s Results:

Men’s Results:

1	Moseley, Michael	05:13
2	Navarro, John	05:39
3	Idland, Christer	05:49
4	Farmer, Shane	05:56
5	Alldridge, Dan	06:03

80 yard run Plus Max Shoulder to Overhread (155/95) AMRAP.  Every minute on the minute perform the 80 yard run.  Post total Reps.

Sunshine’s Plate Push Challenge: 60 second max plate pushes, 3 rounds with 60 seconds rest b/t sets.  Post lowest round.

CrossFit (Discovery Health)

Shout-outs: Happy Birthday Coach Montana (Quarter Century), Jet Congrats on Your first Sprint Tri!

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

What a way to start off the week… a hero WOD, RIP Roy!  CrossFitters know how to get it done!  Let’s make this an amazing week!

Warm - Up

50 Double Unders + 25 2 for 1 Wall Ball Shots…

Then perform:

x25 flutter kicks

x25 pikes

x25 bicycles

x25 flutter kicks… Warmed Up Yet?

WOD: 9-15-21-15-9 for time of:

muscle snatch (75/45) & Swings (70/53)