8-31-11 WOD42-30-18
Wall Ball - 20/14
OH Walking Lunge - 45/25
Burpees
Julia - 15:52
Eric - 16:59
Kaylie - 17:09
Dave - 20:36
Carly - 21:22
Jordan - 21:36
Holly B - 21:38
Tanya - 22:42
Brooke - 24:37
Matt - 24:56
Kara - 25:39
Erin - 26:01
Katie - 26:12
Jared H - 26:39
Lori - 26:57
Sarah - 27:32
Nancy - 29:51
8-30-11 WOD5 Rounds
15 Deadlifts - 185/135
15 Toes - Bar
Lisa - 9:57
Tyson - 10:40 Rx'd
Tanya - 10:56
Eric - 11:24 Rx'd
Mark - 11:25
Jason - 12:41 Rx'd
Lindsy - 12:42
Bob - 12:52
Kevin - 13:10
Sharon - 13:15
Tony 13:31
Lori - 13:54
Katie - 14:18
Holly - 14:38
Jen - 15:39
Michelle - 17:11
Rick C - 17:14
8-29-11 WOD20 min AMRAP
9 KB Swings
12 Push Ups
15 Box Jumps
Carly - 10+27
Norm - 10+26
Tanya - 10+9
Eric - 10+9
Julia - 9+30
Dave - 9+20
Cameron - 9+5
Kara - 8+32
Kaylie - 8+31
Mark - 8+30
Tenley - 8+29
Brooke - 8+26
Lisa - 8+10
Tony - 8+7
Lindsey - 7+28
Matt - 7+23
Sarah - 7+22
Bob - 7+13
Nancy - 7+10
Katie - 7+7
Kevin - 7
Jared H - 7
Rick C - 4+27
8-27-11 WODAngie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Eric - 24:57
Julia - 27:25
Jason - 27:27
Kevin - 33:35
Bob - 34:04
8-26-11 WODFilthy 50
For Time
50 Box Jumps - 24/20
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge
50 Knees-Elbows
50 Push Press
50 Straight Leg DL
50 Wall Balls
50 Burpees
50 Double Under
Eric - 30:21
Tyson - 30:52
Julia - 31:11
Jordan - 32:48
Jared H - 33:52
Dave - 34:47
Norm - 36:16
Kara - 37:47
Kaylie - 38:08
Victor - 40:01
Bob - 41:34
Kevin - 43:32
Matt - 47:17
Brooke - 49:02
Lori - 50:57
Sarah - 51:30
8-25-11 WODElizabeth
21-15-9
Power Clean - 135/95
Ring Dips
Jason - 5:15
Lisa - 5:53 (60)
Sharon - 5:54 (25)
Holly - 6:05 (65)
Mark - 7:15 (115)
Tony - 7:18 (105)
Lori - 7:28 (65)
Jen - 8:29 (45)
Cameron - 8:47
Victor - 9:55 (65)
Nate - 10:30
8-24-11 WODFran
21-15-9
Thrusters - 95/65
Pull Ups
Tyson - 4:49
Eric - 5:32
Dave - 5:43
Kaylie - 7:26 (55)
Kevin - 9:53 (?)
Kara - 10:13 (45)
Brooke - 10:51 (?)
Norm - 11:04 (80)
Bob - 11:54 (80)
Nancy - 12:33 (?)
Sarah - 12:46 (55)
Matt - 12:47 (85)
Jared H - 13:18 (75)
8-23-11 WODKaren
For Time
150 Wall Balls - 20/14
Sam - 6:13
Dave - 6:45
Tyson - 8:08
Jason - 8:24
Tanya - 8:34
Lisa - 8:53
Katie - 8:57
Tony - 9:14
Jen - 9:19
John - 9:21
Lindsey - 9:49
Cameron - 9:58
Lori - 9:59
Mark - 10:15
Holly - 12:51
Sharon - 13:41
8-22-11 WODGrace
For Time
30 Clean & Jerks - 135/95
Jordan - 1:31
Julia - 2:31 (65)
Kaylie - 2:50 (55)
Tony - 3:16 (95)
Kara - 3:26 (45)
Tyson - 3:30
Katie - 3:36 (60)
Jason - 3:37
Lindsey - 3:44 (60)
Nancy - 3:49 (65)
Bob - 3:58 (95)
Kevin - 4:00 (55)
Tanya - 4:07 (75)
Mark - 4:33 (115)
Brooke - 4:41 (75)
Sarah - 4:43 (60)
John - 4:48
Lisa - 4:51 (60)
Norm - 4:55 (95)
Jared H - 5:27 (95)
Lori - 5:29 (65)
Cameron - 5:30
Matt - 6:41 (115)
Please welcome our newest member to CFU Ashlyn Reese Grainger. She joined our team today at 5:58 pm and weighs 8 lbs 7 oz and measured 20 in tall.
8-20-11 WODFor Time
Carry 95/65 lbs OH for 200m
*every rest 10 thrusters
Complete broken up as needed
50 Wall Ball
75 Box Jumps
100 Push Ups
125 Squats
Carry 95/65 lbs OH for 200m
*every rest 5 thrusters
Julia - 34:47
Eric - 35:19
John - 35:57
Holly B - 42:20
Jen - 47:23
Brooke - 48:47
Brian - 50:02
Kevin - 50:49
Katie - 51:59
Tanya - 52:38
Bob - 53:45
8-19-11 WOD10,9,8,7,6,5,4,3,2,1 reps
SDHP - 95/65
Toes-Bar
30 Burpees
10,9,8,7,6,5,4,3,2,1 reps
Push Press - 95/65
Side Shuffle (bear crawl)
Eric - 30:56 (bear crawl)
Jordan - 31:15 (bear crawl)
Norm - 37:17 (bear crawl)
Kaylie - 38:47 (bear crawl)
Nancy - 44:48 (bear crawl)
Tyson - 17:59
Alli - 18:11
Jason - 21:52
Tanya - 22:28
Jared H - 24:20
Bob - 26:37
Sarah - 26:44
Mark - 27:04
Kevin - 27:05
Matt - 27:23
Rachel - 27:29
8-18-11 WOD20 min AMRAP
12 Pull Ups
30 Double Unders
12 KB Swings
30 Sit Ups
Krsity - 8+54
Holly - 7+13
Tyson - 5+29
Tanya - 4+82
Lori - 4+78
Cameron - 4+77
John - 4+51
Lisa - 4+39
Katie - 4+12
Bob - 4+7
Lindsey 4+6
Mark - 3+56
Nate - 3+54
Michelle - 3+42
Sharon - 3+23
Tony - 3+1
8-17-11 WOD5 Rounds
increase weight by 10 lbs each round, final weight will be posted
5,4,3,2,1 Clean & Jerks
10 Box Jumps - 30/24
Dave - 195 (8:40)
John - 195 (13:10)
Eric - 175 (5:55)
Jordan - 175 (6:40)
Bob - 145 (10:49)
Mark - 135 (10:12)
Matt - 135 (11:38)
Nate - 135 (11:44)
Jared H - 135 (11:45)
Fouad - 115 (6:34)
Julia - 105 (6:30)
Kaylie - 95 (6:57)
Carly - 85 (9:02)
Nancy - 85 (9:03)
Sarah - 85 (9:05)
Lori - 85 (9:28)
Kevin - 85 (15:05)
Kara - 75F (7:35)
Tenley - 65 (7:33)
Jen - 65F (8:34)
8-16-11 WOD7 Rounds
7 Hang Cleans - 95/65
7 Front Squats - 95/65
7 Dynamic Push Ups
Eric - 6:23
John - 7:23
Jason - 7:31
Sam - 8:27
Tanya - 8:28 (55)
Kristy - 9:08 (55)
Lindsey - 9:20 (45)
Lisa - 9:32 (45)
Tony - 9:39
Katie - 9:57 (55)
Kevin - 11:53 (45)
Lori - 12:22 (55)
Bob - 12:46 (55)
Holly - 14:41 (65/55)
Jared - 6:54
8-15-11 WOD4 Rounds
15 Pull Ups
30 Wall Balls - 20/14
45 Walking Lunge
Eric - 15:11
Tyson - 15:42
Julia - 15:55
Jason - 18:00
Dave - 18:38
Tanya - 19:05
Kaylie - 19:20
Norm - 20:16
Kara - 20:51
Michelle - 21:24
Lisa - 21:45
John - 21:51
Cameron - 22:01
Jared - H - 22:18
Bob - 22:38
Katie - 22:51
Brooke - 23:01
Mark - 23:44
Tony - 23:45
Kevin - 24:37
Matt - 24:48
Lindsey - 24:51
Nancy - 25:00
Lori - 26:27
Nate - 30:30
Sarah - 31:52
Jared - 17:53
8-13-11 WODFor Time
At the start of every minutes complete;
3 Power Cleans - 135/95
then in the remainder of the minute
30 Pull Ups
40 KB Swings
50 KB Squats
Holly - 8:35
Tanya - 10:50
Jen - 10:55
Kevin - 12:55
Kristy - 13:32
John - 13:37 Rx'd
Sam - 13:39
Nancy - 13:41
Katie - 14:44
Bob - 14:48
Eric - 15:33 Rx'd
Nate - 16:42
Matt - 17:42
8-12-11 WOD21-15-9
Hang Snatch - 95/65
Box Jump - 24/20
Push Ups
Jason - 7:38
Jones - 7:44
Lisa - 8:34
Norm - 8:45
Tenley - 8:52
Cameron - 8:55
Bob - 8:59
Tyson - 9:16
Eric - 9:51
Mark - 10:59
Lori - 13:38
Jared H - 13:44
Sarah - 13:49
8-11-11 WODFor Time
100 Thrusters - 95/65
Holly - 9:31 (35)
Dave - 11:19
Carly - 13:01 (55)
Sam - 13:21
John - 13:25
Michelle - 13:28 (35)
Kristy - 14:09 (45)
Lori - 14:29 (45)
Nate - 14:51 (65)
Kevin - 15:05 (35)
Cameron - 16:06
Tony - 16:24 (85)
Tanya B.A. - 17:38 (65/55)
Jones - 17:49
Bob - 18:59 (65)
Sarah - 19:25 (45)
Dear CrossFitter: Be Kinder to YourselfBy: Andre Anna
“I suck,” my husband puffs out, red-faced and soaking wet, as he walks in from one his first few sessions Crossfit.
“You do not suck. You did it. I’m proud of you.”
“But I got smoked by a guy at least fifteen years older than me. And one without a tricep muscle!”
“Babe, it’s hard. It’s REALLY hard. But you did it. That’s what matters.”
“But I just feel like I always suck.”
—-
“I pushed as hard as I could and I only got 5 rounds in!” one of my Crossfitter friends tells me, dejectedly.
“Yeah, that’s what I got too and I know I really tried my best.” I really did that day. I remember aiming for six rounds of the workout and only getting five plus some. But I knew I had really, really tried.
“But I feel like Jessica* and I are the same fitness level and she got a full round more than me. ”
“We’re all better at different things; maybe she was faster at sit-ups. I know mine could use some more fire in my ass.”
“I’m just so disgusted with myself.”
—
“Are you okay?” I ask a good friend I work out with almost every morning, seeing the pain register on her face. She’s barely ever missed a day of working out in the last year and a half – and some days goes twice – transforming her life and health from seriously overweight to fit and strong. She inspires me daily.
“Yeah, I’m just sore and my neck still hurts a bit from last week. I need to see the chiro again today.”
“Maybe you should take a break for a day or so and heal and rest.”
“Well, I can’t come twice today.” As if that inferred rest.
—
Crossfitters, on the whole, are pretty badass. They do pull-ups with torn callouses. They push for that elusive muscle up with bleeding wrists. They box jump and double-under until they lay breathless and sweaty on the ground, trying not to dry heave. They stand around each other, rooting for that next PR, that extra five pounds on the white board, yelling and hooting when they get it as if that victory were their own. Because in a sense it is.
We are only as good as those we surround ourselves with. If I can’t stay the extra five minutes and cheer for the last runner up a steep hill, if I can’t count out the last remaining reps of wallballs for the new guy struggling, if I can’t speed up a little to catch the tired girl running in front of me and say, “C’mon, PUSH! Don’t let me catch you!” to help her finish that last 100 meters, then what good am I to myself?
If we can be so supportive – so good - to each other, then why can we also be so hard on ourselves? We are letting each other down by treating ourselves like we are not as good as the whole.
If you finish last, you do not suck. You finished.
If you pushed your hardest and you still didn’t get what you wanted, it’s okay. You pushed your hardest.
If you’re sore and broken and tired, it’s okay to rest. You need to repair your strong body.
So next time you want to say to yourself how much you suck, or how bad your time was, or how you wished you did better, think about this: Would you say those things to a fellow Crossfitter?
No, I didn’t think so.
So don’t say it to yourself.
You are better that that.
We are better than that.
- Courtesy of Life as a Plate
8-10-11 WODFor Time
50 Pull Ups
50 Squats
50 Push Ups
50 Squats
50 Sit Ups
50 Squats
50 Double Unders
50 Squats
Eric - 14:10
John - 16:09
Tyson - 17:11
Jason - 20:16
Lindsey - 20:33
Julia - 21:37
Nancy - 21:47
Tenley - 22:21
Mark - 23:10
Tony - 23:14
Jared H. - 23:41
Matt - 23:55
Bob - 24:31
Lori - 24:55
Tanya - 25:04
Jen - 25:47
Kaylie - 25:53
Kara - 27:51
Kyle - 30:54
Kevin - 39:24
Jared - 16:36
8-09-11 WOD5 Rounds
10 Deadlift - 225/135
5 Pull Ups
10 Box Jumps - 24/20
Eric - 7:33
Sam - 7:51
Carly - 7:55 (95)
Lisa - 8:13 (95)
Jason - 8:40
Dave - 8:53
Jones - 9:00
Michelle - 10:25 (75)
Jared - 6:57
8-08-11 WODFor Time
10 HSPU
20 Wall Balls - 20/14
30 Toes-Bar
40 Power Cleans - 135/95
50 Burpees
60 SDHP - 75/55
Dave - 18:33
Mark - 19:09 (95)
Eric - 20:48
Tanya - 20:48
Julia - 20:54
John - 21:09
Cameron - 22:16
Norm - 23:01
Lindsey - 23:09
Sharon - 23:39
Brooke - 23:46
Tony - 23:56
Lori - 24:19
Sarah - 25:01
Jared H - 25:05
Kara - 25:11
Jones - 26:21
Nancy - 26:29
Brian - 26:43
Bob - 28:14
Matt - 28:41
Kyle - 29:42
Nate - 34:23
Jared - 21:49
8-06-11 WODFor Time/Reps
Deadlift BW max reps without letting go
Rest 1 min
10 Rounds
10 Push Ups
15 KB Swings
20 Lunges
Rest 1 min
Deadlift BW match reps
Jennifer - 25:39 - 30 (75)
Tanya - 28:42 - 29 (95)
Bob - 38:14 - 31
Brian - 55:42 - 40
Eric - 33:38 - 23
John - 38:05 - 30
Sam - 32:15 - 27
Brooke - 36:54 - 39 (95)
Julia - 28:43 - 24 (115)
Jones - 44:57 - 26
Katie - 39:54 - 20 (95)
8-05-11 WOD5 min AMRAP
Squat Clean & Jerk - 135/95
Nancy - 29 (55)
Mark - 29 (95)
Lori - 27 (55)
Dave - 26
John - 26 (115)
Tenley - 26 (45)
Eric - 25 (155)
Tanya - 25 (65)
Kara - 25 (45)
Cameron - 24 (115)
Jared H. - 24 (95)
Jones - 23
Sarah - 21 (55)
Lisa - 20 (55)
Bob - 20 (85)
Matt - 19 (95)
Brian - 12
Jared - 23
8-04-11 WOD20 min
5 Pull Ups
10 Sit Ups
15 Wall Balls
Tyson - 13+3 wall
Jason - 13+10 sit
Tanya - 12+1 wall
Kristy - 10+3 wall
Holly - 10+1 wall
Jen - 10
Jones - 10
Michelle - 9+12 wall
Tony - 9+3 sit
Bob - 9
Lori - 8
Sharon - 8
Mark - 6+7 wall
8-03-11 WOD3 Rounds
30 Double Unders
10 OH Squats - 115/85
then...
3 Rounds
15 Deadlifts - 135/95
15 Push Ups
Eric - 7:47 (95)
Norm - 9:40 (45)
Carly - 9:51 (40)
Kara - 11:38 (15)
Mark - 11:53 (65)
Dave - 12:11
Jared H. - 12:30 (35)
Tenley - 13:28 (15)
Kyle - 13:39 (55)
Dani - 14:27 (45)
Julia - 14:33 (55)
Jackie - 14:38 (65)
Erin - 14:52 (40)
Nate - 15:07 (55)
Matt - 15:45 (55)
Brooke - 17:07 (55)
Sarah - 17:15 (15)
Jared - 10:44
8-02-11 WOD3 Rounds
20 Push Press - 65/35
15 Box Jump 30/20
10 Toes2Bar
Sprint
Eric - 6:02
Tyson - 7:05
Jason - 7:12
Cameron - 7:12:1
Lindsey - 7:21
Holly - 7:35
Mark - 7:43
Krsity - 7:56 (45)
Lori - 7:58
Jones - 8:08
Tony - 8:16
Bob - 8:44 (55)
Jen - 9:29 (25)
Tanya - 9:45 (45)
Sharon - 9:47 (15)
Lisa - 9:59 (45)
Michelle - 10:31 (25)
Jared - 7:20
Please congratulate Nancy Prosory as the July Athlete of the Month. Nancy had a great July not only setting personal best but moving up the leaderboard on a consistant basis. She is always looking to get better and is always one of the first people to introduce herself to new members. Great job Nancy, keep it up.
8-01-11 WOD3 Rounds
10 Thrusters - heavy
20 Sit Ups
10 Pull Ups
Norm - 5:46 (75)
Cameron - 7:58 (105)
Jason - 7:59 (135)
Eric - 8:01 (155)
Dave - 8:15 (135)
Jones - 8:18 (115)
Tony - 8:32 (85)
Sarah - 9:11 (40)
Jared H. - 9:25 (65)
Nancy - 9:49 (65)
Mark - 9:49 (75)
Julia - 9:56 (55)
Lindsey - 10:05 (55)
Bob - 10:09 (75)
Tyson - 10:20 (135)
Matt - 10:40 (85)
Kara - 11:13 (45)
Brooke - 11:15 (65)
Lisa - 11:31 (55)
Lori - 12:02 (65)
Kyle - 13:51 (115)
Nate - 15:35 (105)
