1-31-12 WODTabata
Push Ups
Squats
Ball Slams
Double Unders
Eric - 57 Mark - 34
Shaun - 49 Jen - 34
Jason - 49 Tiwi - 33
Melissa - 45 Aldo - 33
Jennifer - 41 Steve - 33
Pat - 41 Lori - 31
Brandon - 41 Linda - 30
Tanya - 40 Cathy - 29
Ellyn - 38 Sharon - 27
John - 38 Kate - 26
Sam - 37 Topher - 26
Bob - 35 Michelle - 17
1-30-12 WOD15 min AMRAP
5 Deadlifts - 225/155
10 Wall Balls
15 Sit Ups
Eric - 12
Brandon - 11+15
Jason - 11+6
John - 11+3
Brian - 11
Julia - 10+14
Jennifer - 10+8
Jordan - 10+5
Sam - 10+3
Dave - 10
Norm - 9+15
Mark - 9+15
Delane - 9+12
Lisa - 9+5
Carly - 9
Tanya - 8+28
Cameron - 8+15
Holly B - 8+12
Nic - 8+10
Rick - 8
Matt - 8
Mike - 8
Nancy - 7+26
Bob - 7+20
Chris - 7+14
Erin - 7+12
Johnathan - 7+5
Lori - 7+4
Brooke - 7+3
Kevin - 6+2
Ellyn - 5+20
1-28-12 WOD300m OH Carry - 95/65
10 Rounds
3 Wall Climbs
6 Side Bar Burpees
9 SDHP - 95/65
Brandon - 26:40
Jason - 27:10
Julia - 29:10
Tyson - 29:14
Melissa - 30:18
John - 32:27
Tanya - 34:10
Kevin - 36:16
Bob - 42:58Jared - 26:16
1-27-12 WOD21-15-9
KB Swings - 53/35
Pull Ups
Box Jump - 24/20
Brandon - 5:11
Brian - 5:42
Jordan - 6:07
Sam - 6:27
Tyson - 6:29
Julia - 7:08
John - 7:08
Justin - 7:31
Matt - 7:34
Norm - 7:52
Christopher - 8:38
Mike - 8:51
Kevin - 8:56
Nic - 9:02
Ellyn - 9:19
Rick - 9:19
Kate - 9:28
Jimmy - 9:39
Chris - 9:58
Melissa - 9:59
Lisa - 10:10
Tanya - 10:25
Mark - 10:30
Darrin - 10:32
Aldo - 10:40
Sam F - 10:45
Shawna - 11:05
Delane - 11:14
Erin - 11:17
Lori - 12:04
Michelle - 12:06
Nancy - 12:12
Johnathan - 12:26
Holly B - 12:32
Bob - 13:34
Jared - 4:43
1-26-12 WODRounds of 10,9,8,7,6,5,4,3,2,1
Hang Snatch
OH Squat
Push Ups
Pat - 9:15
Jen - 9:16
Delane - 9:42
Cathy - 9:47
Sharon - 10:23
Linda - 11:18
Jason - 11:25
Sam - 11:27
Bob - 11:30
Lisa - 11:59
Erin - 12:09
Tiwi - 12:24
Shaun - 12:30
Shawna - 13:15
Jimmy - 13:17
Cameron - 13:29
Kevin - 14:52
Ellyn - 15:59
Jared - 9:14
1-25-12 WOD3 Rounds
2 min AMRAP
Bear
-Rest-
**Score is total weight moved**
Chris - 4060
John - 3905
Sam - 3895
Jordan - 3820
Brandon - 3800
Eric - 3500
Dave - 3200
Mark - 3180
Julia - 2775
Brian - 2775
Matt - 2470
Bob - 2240
Jennifer - 2100
Delane - 2015
Nancy - 2015
Kevin - 2015
Rick - 1690
Brooke L - 1650
Lori - 1625
Tanya - 1575
Melissa - 1495
Holly B - 1350
Ellyn - 1340
Lisa - 1320
Johnathan - 1690
Shawna - 1075
Nic - 1035
Bailey - 725
Jared - 4140
1-24-12 WODDeadlift 5x3
5 Rounds
12 Wall Balls
12 Toes-Bar
Jason - 6:58
Mark - 7:40
Cathy - 8:12
Pat - 8:29
Melissa - 8:38
Brooke L - 8:50
Christopher - 8:58
Lori - 9:03
Bob - 9:20
Shaun - 9:34
Jennifer - 9:40
Steve - 9:52
Nany - 10:00
Delane - 10:33
Jen - 10:38
Tiwi - 10:50
Sharon - 11:54
Linda - 13:12
Ellyn - 13:28
Kevin - 14:45
Jared - 6:54 1-23-12 WOD5 Rounds
2 Squats - 133% BW
30 yd Sprint
Brandon - 285 Rx'd
Jordan - 285 Rx'd
Eric - 265 Rx'd
Brian - 245 Rx'd
Sam - 240 Rx'd
Julia - 185 Rx'd
Dave - 255
John - 250
Cameron - 235
Tyson - 225
Chris - 225
Mark - 205
Bob - 195
Matt - 195
Norm - 190
Brooke - 155
Jennifer - 145
Carly - 135
Lori - 135
Rick - 135
Mike - 135
Kevin - 135
Johnathan - 135
Tanya - 125
Nic - 100
Ellyn - 95
Holly B - 95
Michelle - 45
Jared - 240 Rx'd
Tough Love
If I think you can take it, I’ll pick on you. Harass you, harangue you, pester you to lift better, think better, be better. Right up until you want to make a little voodoo doll and stab the shit out of me with some metal pins. You might be angry, but I know you’re strong enough to handle the storm.
If I think that you can’t handle the storm, that you might break or cry or whimper under duress, I’m going to take a totally different approach. Your work might suck but you’ll get what appears to be less criticism. I have to approach you a totally different way. Dole out the lessons slowly, in little bites, over a longer period of time. We’re headed toward the same end, just taking a different, longer road. But the destination is the same: success.
See, success in one path, or many paths, is not easy. It’s not enough to have a gift, or a talent, or a skill set. Not enough to have drive, persistence, and dedication. You need to bring it all — and at the right time. So a good coach can be a big old pain in the ass. They’ll bug you to hit the right points, the right speed, the right bar path. They know if you have the talent and the heart and the gumption and the soul — and they want to see you bring it all. Their job is to to help you reach your potential. It’s not always easy, but it’s worth it. In the end, you’ll both be better people because of good coaching, whether it’s in the gym or in school or the home or whatever. Good coaches have many names: friend, parent, partner. They’re in more areas of your life than you realize. Anyone helping you to be better is coaching you, whether you think of them in this light or not.
So, whether you’re the one making the voodoo doll or you’re the one getting pins to the head, take heart. A message is getting through. Someone is getting better. And that’s why we’re all here.
Courtesy of CrossFit Lisbeth
1-21-12 WOD
Teams of 2
22 min AMRAP
5 Tire Flips
10 Walking Lunges w/ KB
15 KB Swings
400m Run
Eric/John - 7
Bob/Michelle - 6
Steve/Tiwi - 5+18
Brooke/Ellyn - 5+10
Julia/Linda - 5
1-20-12 WOD
7 Rounds
7 Hang Cleans
7 Front Squats
7 Dynamic Push Ups
Jason - 5:33
Julia - 6:27
Eric - 6:51
Jordan - 6:56
Sam - 7:02
Brian - 8:25
Kevin - 8:33
Delane - 8:34
Cathy - 8:55
Erin - 9:29
Lisa - 9:46
Matt - 10:07
Bob - 10:28
Aldo - 10:36
Holly B - 11:10
Nancy - 11:42
Robyn - 12:13
Rick - 12:18
Norm - 12:34
Nick - 13:33
Mike - 14:02
Johnathan - 14:47
Jared - 10:30
1-19-12 WOD5 RM Press, -10% max reps x 2
15 min AMRAP
20 box Jumps
10 Push Ups
20 Double Unders
John - 155, 8+4
Jason - 155, 7+30
Sam - 105, 6+30
Eric - 165, 6+27
Cameron - 115, 6+15
Jennifer - 75, 6+13
Lisa - 60, 6
Tiwi - 60, 6
Tanya - 65, 5+37
Steve - 105, 5+33Sharon - 30, 5+30
Melissa - 60, 5+8
Delane - 70, 5
Shaun - 100, 4+37
Ellyn - 60, 4+32
Michelle - 45, 4+22
Cathy - 40, 4+8
Kevin - 75, 4+7
Bob - 115, 4+6
Linda - 35, 4
Mark - 145, 3+33
Jen - 40, 3+30
1-18-12 WOD
3 RM Power Clean
15 min - at the start of every minute
2 Power Cleans - 75-80% 3RM
5 Pull Ups
Score is 3RM
Jordan - 225
Dave - 205
Chris - 205
Brian - 185
Sam - 185
Eric - 185
Cameron - 175
Mark - 175
Julia - 135
Aldo - 135
Bob - 135
Matt - 135
Brooke - 105
Kevin - 105
Andrew - 105
Johnathan - 95
Rick - 95
Brooke L - 90
Nancy - 90
Ellyn - 85
Lori - 80
Nic - 75
Holly B - 65
Julie - 65
Bailey - 55
Jared - 215
1-17-12 WOD
4 Rounds
400m Run
10 Dead Bugs
20 Back Extensions
30 Sledge Hammer
Brooke L - 18:46
Carly - 21:13
Jennifer - 22:48
Tanya - 23:01
Dave - 23:11
Taylor - 25:35
Jason - 27:10
Erin - 27:10
Michelle - 27:26
Aldo - 28:10
Bob - 28:48
Delane - 29:23
Tiwi - 29:49
Steve - 29:58
Matt - 30:35
Mark - 30:43
Linda - 31:10
Cathy - 31:32
Johnathan - 32:12
Eric - 32:17
Ellyn - 34:33
Sharon - 37:11
Shawna - ?
1-16-12 WOD
9-6-3
Snatch - 135/95
Muscle Up
Melissa - 8:45
Kevin - 9:16
Holly B - 10:30
Delane - 10:40
Jen - 11:17
Brooke - 11:31
Lisa - 12:02
Nic - 12:13
Sam - 12:47
Mike - 13:41
Nancy - 14:20
Brandon - 15:28Norm - 16:24
Brian - 16:38
Ellyn - 17:38
John - 19:12
Jared - 13:55 Rx'd
1-14-12 WOD9-6-3 Deadlift - 315/215
1-2-3 Resisted Run
9-6-3 Strict Pull Ups
1-13-12 WODFor Time
5-10-15-20-25 KB Swings
25-20-15-10-5 Sit Ups
5-10-15-20-25 Squats
2-2-2-2-2 Rope Climbs
Brandon - 10:27
John - 11:21
Eric - 11:29
Sam - 12:05
Julia - 12:59
Nic - 12:58
Brian - 14:05
Jason - 14:44
Jordan - 15:08
Matt - 15:28
Dave - 15:40
Ellyn - 16:11
Cathy - 16:21
Mark - 18:01
Michelle - 18:20
Holly B - 19:00
Delane - 19:19
Lisa - 20:14
Nancy - 20:30
Tanya - 20:54
Lori - 22:02
Johnathan - 22:20
Norm - 27:48
Jared - 10:27
1-12-12 WOD10 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps
Linda - 15:30
Kevin - 17:50
John - 17:59
Delane - 19:33
Melissa - 19:55
Ellyn - 20:05
Sam - 20:56
Eric - 21:20
Chris - 22:20
Jason - 22:30
Sharon - 22:56
Lisa - 22:59
Eric R - 23:03
Steve - 23:11
Tanya - 23:41
Bob - 23:54
Erin - 24:00
Jen - 25:15
Shaun - 25:57
Tiwi - 27:57
1-11-12 WODFor Time
400m Run
25 Hang Cleans - 95/65
400m Run
25 Thrusters - 95/65
400m Run
25 SDHP - 95/65
400m Run
25 OH Squat - 95/65
400m Run
Julia - 15:52
Brandon - 16:12
Eric - 16:12
Sam - 17:45
Jordan - 19:42
Jennifer - 20:09
Melissa - 20:19
Delane - 20:39
Ryan - 22:31
Nic - 22:41
Holly B - 22:58
Bob - 24:39
Summer - 24:57
Kevin - 24:59
Michelle - 25:01
Brooke - 25:10
Johnathan - 25:52
Ellyn - 26:03
Mark - 26:18
Matt - 26:23
Bailey - 28:24
Nancy - 29:23
Lori - 30:56
Jared - 25:53
1-10-12 WOD20 min AMRAP
10 Toes- Bar
20 Wall Balls
30 Walking Lunges
50 yard Suitcase Carry
Eric - 6+20
Sam - 5+41
John - 5+10
Melissa - 5+3
Jennifer - 5
Tanya - 5
Kevin - 4+60
Chris - 4+40
Brian - 4+39
Bob - 4+35
Mark - 4+28
Ellyn - 4+19
Jen - 4+14
Delane - 4+10
Lisa - 4+10
Shawna - 4+10
Lori - 4+8
Steve - 4+5
Erin - 4+2
Tiwi - 4
Shaun - 3+35
Linda - 3
Sharon - 2+501-09-12 WOD3 Rounds
3 Bear - 155/105
15 Pull Ups
Jason - 4:58
Eric - 5:20
John - 5:58
Ryan - 6:27
Nic - 6:28
Cameron - 6:30
Lizzette - 6:40
Julia - 6:45
Eric R - 6:53
Matt - 7:06
Brandon - 7:13
Dave - 7:14
Jennifer - 7:15
Mark - 7:28
Tanya - 7:49
Nancy - 7:51
Norm - 8:00
Kevin - 8:10
Lori - 8:33
Holly B - 9:42
Brooke - 10:13
Ellyn - 10:14
Bob - 10:16
Johnathan - 12:12
1-07-12 WOD5x5 Shoulder Press
4 Rounds
5 Pull Usp
7 Dips
12 Sit Ups
Shuttle Run
Holly - 8:50
Nic - 11:01
Johnathan - 12:14
1-06-12 WODKalsu
At the start of every minute complete 5 burpees
Max Thruster - 135/95
WOD is complete when you reach 100 thrusters
55 minute time cap
Rx'd Scaled
CJ - 30:48 Norm - 32:50
Brandon - 34:42 Tanya - 33:58
Jason - 34:54 Delane - 36:51
Eric - 42:56 Sam - 37:59
Jones - Time DNF 85 Nancy - 38:59
Julia - Time DNF 83 Melissa - 43:44
John - DNF 76 Matt - 44:36
Dave - DNF 42 Kevin - 47:54
Chris - DNF 19 Ellyn - 51:45
Jared - Time DNF 87 Tyson - Time DNF 81
BK - Time DNF 80
Lisa - Time DNF 68
Jill - Time DNF 65
Dr Justin - DNF 84
Bob - DNF 51
Vahana - DNF 35
Mark - DNF 32
Lori - DNF 24
Ryan - DNF
Tiwi - DNF
1-05-12 WOD5 Rounds
10 Hang Snatches - 75/45
20 Sit Ups
30 Weighted Lunges
Eric - 10:43
Brooke L - 11:36
Brandon - 11:53
Sam - 13:08
Jones - 13:14
BK - 13:29
Tyson - 13:54
Melissa - 14:06
John - 14:13
Chris - 14:35
Tanya - 14:40
Delane - 14:45
Shaun - 14:57
Mark - 15:44
Matt - 15:47
Bob - 15:51
Vahana - 15:51
Kevin - 16:09
Josh - 16:19
Jen - 16:52
Cathy - 16:52
Erin - 17:42
Michelle - 18:14
Steve - 18:20
Tiwi - 18:27
Nancy - 19:04
Ellyn - 19:47
Lori - 19:53
Veronica - 21:24
1-04-12 WOD For TIme
21 Deadlifts - 225/155
400m Run18 Deadlifts - 225/155
400m Run15 Deadlifts - 225/155
400m Run12 Deadlifts - 225/155
400m RunBrooke L - 10:11
Dave - 12:02
Julia - 12:03
John - 12:17
Ryan - 12:35
Jones - 12:37
Sam - 13:02
Eric - 13:09
Jordan - 13:16
Jason - 13:30
Nic - 13:35
Brian - 13:40
Holly B - 13:54
Mark - 16:21
Jennifer - 16:38
Lisa - 17:55
Tanya - 18:28
Bob - 19:16
Lori - 19:16
Ellyn - 24:27
Johnathan - 24:53
Jared - 11:25
1-03-12 WOD For TIme
5 HSPU
10 Bar Facing Burpees
10 HSPU
20 Bar Facing Burpees
15 HSPU
30 Bar Facing Burpees
Jennifer - 8:45
Melissa - 9:14
Josh 9:25
Shaun - 9:58
Kevin - 10:04
Delane - 10:13
Brandon - 10:17
Jones - 10:35
BK - 10:36
Cathy - 11:04
Matt - 11:08
Bob - 11:21
Mark - 12:25
Chris - 12:48
Nancy - 12:56
Eric - 13:06
Michelle - 13:12
Steve - 13:22
Jen - 13:24
Lori - 13:58
Vahana - 14:15
Nate - 14:33
Tiwi - 14:38
Alec - 14:59
1-02-12 WOD 20 min AMRAP
15 Wall Balls
10 Box Jumps - 30/24
5 Dynamic Push Ups
Brandon - 11
Sam - 10+10
John - 10+8
Jennifer - 10+6
Julia - 9+22
Jones - 9+17
Jason - 9+11
Lisa - 9+10
BK - 9+7
Ellyn - 8+20
Delane - 8+18
Tanya - 8+10
Syeve - 8+10
Norm - 8+5
Bob - 8+3
Brian - 7+25
Winters - 7+19
Nic - 7+4
Kevin - 7+3
Brooke - 7
Ryan - 5+24
Bailey - 5+15
Regina - 4
Johnathan - 3+17
Judy - 3
