30 Oct 08
Friday
WOD

Old Lady Helen
3 rounds for time
400 meter run
21 Swings
12 pullups

I have to go out of town friday, so I did this WOD today and hit 8:36. There have been some strong perfomances this week and it looks like "TomJohn" is taking care of Team 6 really well. Next week will be a little wacky, but it should be fun and shake things up a little bit. So tune in Sunday..... I'm comming home to see 'moma' this weekend "WooHoo", but I'm afraid the honey do list will be to large for me to make it out to ECCF. Hopefully, I'll be able to drop in sometime this month and I'll let you know when I'm heading your way. Have great weekend. MP

29 Oct 08
Thursday
WOD

Find your max single in each of the following:

Back Squat
Shoulder Press
Deadlift

29 Oct 08
Wed
WOD

"FGB"
3 rounds
1 minute each movement and 1 minute rest between rounds

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

"Keep the Wealth" with those who EARNED it.

Click to read article

The opportunities for success in the country are unlimited. That opportunity is why this country has succeeded --that opportunity is one of the things that makes this country so great. The opportunity to come here with nothing and make millions inspires many to start businesses and develop new technologies. It is all up to you--your imagination, dedication, drive, etc. Now some guy comes in and says "Spread the Wealth" and so many people just don't understand what that means. There are some very savvy business minds that make what I consider to be obscene amounts of money (think Bill Gates)...BUT they EARNED that money and I do NOT HAVE A RIGHT to what they earned - nor does anyone else. By increasing taxes on someone that made sacrifices and worked hard to EARN their money and then turning around and giving a tax break (in the form of a welfare check) to those that don't even pay taxes, the American opportunity is essentially being wiped out. What would inspire these savvy business minds to work hard and sacrifice when their earnings are being given to those that don't. IF YOU DIDN'T EARN IT, YOU ARE NOT ENTITLED TO IT!!! Get over it.

28 Oct 08
Tuesday
WOD

5k run or row for time.

Wednesday will be another benchmark, so keep the extra work to a minimum.

27 Oct 08
Monday

WOD
"Fran" from CF main site
For Time:
Thrusters (95lbs men/65lbs women)
Pull-ups
21, 15, and 9

This entire week will involve benchmark WODs from CF main site, so keep track of how you do and we will do this again in the months and weeks ahead.

24 Oct 08
Friday
WOD
For Time:
800 meter run
25 x Swings
25 x Air squats
25 x Pull-ups
25 x Sumo Deadlift High Pulls (75lbs men/55lbs women)
25 x Push Press (75lbs men/55lbs women)
25 x Front Squats (75lbs men/55lbs women)
25 x Tire Jumps 20inch
25 x Burpees
5 x Muscle ups (substitute 5 pullups/ring dips to 1 muscle up or 25 pullups and 25 ring dips)
800 meter run

23 OCT 08
Thursday
WOD
See how far you can row in 20 minutes.
Finish up with some core work:
3 sets of 25 gluteham sit-ups
Rest 2 minutes between sets

22 Oct 08
Wed
WOD
"The Hound"
For Time:
45 Thrusters (weight=75% of bodyweight)

Rules for the WOD:
1. Squat racks are not allowed.
2. Once the weight comes off the ground it will be considered a foul everytime the weight touches the floor.
3. This is an individual event, so no help from your teammates to get the weight off the floor.
4. Every foul will require 10 pullups before you are allowed to continue.
5. If you must modify the weight, indicate it when you post your score.

"Wabbitt" I'm not sure but I believe that's "The Hound" I hear a baying, so come up with a smart plan.

Great job everybody, I ended up completing it in 12:39 (135lbs bw 168/80 pull-ups)

21 Oct 08
Tuesday
WOD
Deadlift
1,1,1,1,1 (get progressively heavier with each set and take 2-3 minutes between sets)
Finish with Core work:
3 rounds
10 Toe in the rings
15 Rockers

Welcome back Jess, from your scores it looks like you have healed up well. Hound, I hope you smoked the "Wabbitt" with Mondays workout, it definitely played to your strengths. Wed will require a smart strategy, so you'll have another opportunity to outsmart that wiley Wabbitt.

20 Oct 08
WOD
For time:
6 Rounds

Row for 25 calories
25 Wall ball shots

For all those who have posted comments over the last couple of days, it is good to hear from you. I hope you all are doing well, I'm still getting settled in, but I have found a great place to train at Clarksville Crossfit. I'll try to post my time before 1200 EST.

17 OCT 08

Friday
WOD

For Time:
21 Thrusters (Men-95lbs, Women-65lbs)
21 Pullups
21 Cleans (Men-135lbs, Women 85lbs)
21 Ring Dips
21 Deadlifts (Men-225lbs, Women-155lbs)
21 Handstand Pushups

16 OCT 08
Thursday
WOD

Snatch Grip Deadlift

5 sets of 3 reps ( get progressively heavier with each set)
Followed by:
25 med ball foot throws (men 25lbs/women 15lbs) for time:

Med ball foot throws=put ball between feet and flip the ball to chest level to catch (grasp the ball with feet and jump as if trying to touch your chest with your knees)
I'm sure that's clear as mudd, so if you have any questions, just post them to comments.

15 Oct 08
Wed
WOD
Complete as many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
10 Box Jumps (24 inch)

MP completed the following:
6 200 meter sprints
16 rounds plus 5 pullups and 10 pushups

14 OCT 08
Tuesday
WOD

Clean and Jerk (find your max)

Front Squat
5 sets of 5 reps (go as heavy as you can)

13 OCT 08
Monday
WOD
3 Rounds for time:
400 meter run
21 Push Press (95 lbs men/55 lbs women)
15 Knee to Elbow

Time for MP 10:18

10 Oct 08
WOD
For time:
Summo Deadlift High Pulls (75 lbs men/55lbs women)
Pull-ups
Rounds: 7
Reps: 21, 18, 15, 12, 9, 6, and 3

09 Oct 08
WOD

Shoulder Press
5 sets of 5 (go as heavy as possible and rest 3 minutes between sets)

Front squat
5 sets of 5 (go as heavy as possible and rest 3 minutes between sets

08 Oct 08
WOD
5 rounds
20 double unders
15 deadlifts w/bodyweight

07 OCT 08
WOD
For Time

"Jimmy V"
100 Burpee Pull-ups

Named after a friend who completed this WOD in 8:40.

06 Oct 08
WOD
For time
3 rounds of 21,15, and 9
Cleans (135 men/65 women)
Ring Dips

03 Oct 08
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

02 Oct 08
WOD
Back Squat
5 sets of 5 reps
rest 2-3 minutes between sets
Go as heavy as possible
Finish workout with
2000 meter row for time

post squat weight and row time to comments