SATURDAY – 091031

HAPPY HALLOWEEN!!!!

For time.

21 Deadlifts (185/135)
9 Burpees
Run 400 meters
15 Deadlifts
15 Burpees
Run 800 meters
9 Deadlifts
21 Burpees
Run 400 meters

Post time to comments.

By Cody Bailey
(courtesy of www.crossfit.com)

8AM CLASS
Rahel (115): 21:26
Greg H (145): 17:19
Greg S (rxd): 16:17
9AM CLASS
Brad (145): 14:16
Ileana (37.5): 21:36
Adriana (rxd): 16:20
Gary (rxd): 13:34
Karl (135): 20:24
Alex (145): 24:46
Farrah (67.5): 17:48
Sabrina (rxd): 17:41
Jim K (rxd): 13:54
Kim N (110): 16:19
Mike (rxd): 18:45
Vanessa (rxd): 18:06
Suzie (38/58): 18:06
Armando (130): 21:12
Rufus (rxd): 12:12
Philip (rxd): 17:41
Robyn (back ext): 20:32
Roe: 19:40
Doug (115): 16:55

FRIDAY – 091030

For time.

50-40-30-20-10

Double Unders
Push ups

Post time to comments.

ANNOUNCEMENT: TONIGHT IS CROSSFIT THRESHOLD’S HALLOWEEN PALEO POTLUCK PARTY! IT’S GOING TO BE HELD AT PHILIP AND LUCIE’S HOUSE TONIGHT AFTER THE 5:30PM CLASS:

11620 SW 104th Ave,
Miami, FL 33176

8:30AM CLASS
Scott (S): 12:30
Greg S (rxd): 12:39
Roe (S): 17:34
Ileana (S): 18:13
Patrick (S): 20:00
Gabriel (rxd0: 18:41
Farrah (S): 14:01
Suzie (S): 16:31
Brad (rxd): 14:27
Simone (S): 14:58
Heather (S): 15:00
5:30PM CLASS
Jim G (S): 16:01
Brain G (rxd): 17:34
Jonathan G (S): 15:37
Greg S (rxd): 11:53
Irma (S): 17:55
Rahel (Knee Pushups): 8:31
Zach (rxd): 13:05
Bryan (rxd): 9:29
Toi (S): 11:00
Maria (rxd): 13:14
Lucie (S): 14:37
Phil (rxd): 15:15
Patricia (S): 12:26
Sabrina (S): 14:51
Lauren (rxd): 14:16
Graf (rxd): 6:57

THURSDAY – 091027

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub back ext. w/45# bar)
50 Sit-ups

Post time to comments.

Compare to 090902

Great job Vanessa on doing Cindy rxd!!!!

6AM CLASS
Adriana (GHD): 24:12
Tony G (GM): 22:01
Yesenia (GM): 31:40
Marie (row/GM):
Bryan (GHD): 31:27
9:30AM CLASS
Julissa (GM): 31:26
Darrell (GHD): 26:53
Alex (GHD): 26:01
Simone (GM-18#): 38:26
Roe (row/GM): 33:53
Jen R (GM- 28#): 29:25
Marianne (GM): 24:16
4PM CLASS
Suzie (GM-18#): 31:20
Ileana (GM-18#): 36:36
Irma (GHD): 25:56
Grace (GHD): 22:53
6:30PM CLASS
Lucie (GM): 33:44
Philip (GM): 23:00
Lauren (GM): 28:20
Vanessa (GM): 21:47
Maria (GHD): 30:44
Sabrina (GM): 21:36
Eddie (GHD): 27:44
Fernando (GM): 23:38
Tracey (GM-18#): 35:41
Zeus (GM): 20:57
7:30PM CLASS
Mike (GM): 25;27
Jim K (GM): 23:40
Kim N (GM): 24:23
Maynor (GM): 26:49
Lead (GM): 37:30
Skippy (GHD): 23:44
Robyn (GM): 29:09
Adrian (GHD): 32:29
Chris V (GM): 23:42
Robert (GM): 27:45

WEDNESDAY – 091028

“Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull ups
10 Push ups
15 Squats

OR

“Mary”

Complete as many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 One-legged Squats (5 each leg)
15 Pull ups

Choose your girl and post total rounds completed to comments.

Compare to 090901

“Nate”
Gillian Mounsey and Jeannie Bassi
done

(courtesy of www.crossfit.com)

8:30AM CLASS
Scott (rxd): 18 Rds + 5,10
Greg S (rxd): 20 Rds + 3
Chris V (rxd): 15 Rds + 5,10
Fernando (rxd): 10 Rds
Kim R (P): 16 Rds
Mindy (JP): 11 Rds
Jen R (G): 15 Rds + 1
Marianne (R): 14 Rds + 3
Tony G (rxd): 21 Rds + 5
Lisa G (B): 13 Rds
5:30PM CLASS
Douglas (R): 13
Lina (P): 10 Rds + 5,10
Leo (mary) (2R): 8 Rds + 5
Armando (R): 12 Rds + 5
Rahel (R): 13 Rds + 5
Irma (G): 11 Rds
Maria (rxd): 16 Rds
Lauren (rxd): 14 Rds + 5
Sylvia (G): 15 Rds
Gabriel (rxd): 11 Rds + 5,10,4
Chris M (G): 12 Rds
Philip (rxd): 18 Rds + 5,5
Lucie (G): 12 Rds + 5,10,5
Darrell (rxd): 15 Rds
Griselle (G): 8 Rds
6:30PM CLASS
Grace (rxd): 16 Rds + 3
Jessica S (P): 17 Rds + 5,10,3
Melissa (G): 17 Rds
Maynor (rxd): 12 Rds + 5,2
Zach (“NATE”): 7 Rds + 5
Jim G (G): 12 Rds
Vanessa (rxd): 12 Rds
Brian (rxd): 10 Rds + 5,10,2
Tracey (rings): 10 Rds + 5
Dawn (G): 12 Rds + 5,10,8
Mike (rxd): 13 Rds + 2
Tony (rxd): 16 Rds
7:30PM CLASS
Kim N (G): 20 Rds + 4
Jim K (rxd): 21 Rds + 3
Ryan (rxd): 18 Rds + 5,10
Adrian (rxd): 15 Rds
Toi (rxd): 17 Rds + 5,4
Sue (B): 15 Rds + 3
Rufus (rxd): 18 Rds + 5
Tatiana (P): 13 Rds + 5,7

TUESDAY – 091027

3 Rounds for time

21 Sit ups
21 Squats
21 KB Swings
21 Push ups
21 Box Jumps
Walking Lunges, 150 feet or 42 steps

Post time to comments.

Way to sprawl into that burpee Jim!

6AM CLASS
Main Site
Bryan: 37:52
Adriana: 28:49
Chris V (sub rope climb): 39:27
Main Site – Pull up sub
Grace: 36:57
Karl: 42:32
Threshold WOD
Marie (15/16SU): 24:32
Yesenia (25/16): 24:31
Lead (35/16): 33:24
9:30AM CLASS
Main Site
Skippy: 23:43
Threshold WOD
Scott (rxd): 19:44
Darrell (rxd): 22:56
Chris M (rxd): 26:20
Simone (20/16): 28:48
Heather (16): 17:46
Armando (35): 25:35

MONDAY – 091026

5 Rounds for time.

15 Burpees
30 Double Unders
200 meter Sandbag run (50/25)

If you don’t feel comfortable with a sandbag, grab a heavy medball!

Post time to comments.

Compare to 090810

Sunday morning class.

6AM CLASS
Bryan (rxd): 20:48
Karl (S): 29:40
Grace (rxd): 19:23
Doug (S): 20:44
Marie (15burpees/30situps/row 250m): 22:09
Tony G (rxd): 15:52
Lead (S): 38:00
8:30AM CLASS
Philip (S): 22:10
Fernando (rxd): 36:56
Jen R (S): 24:02
Analise (S): 26:00
5:30PM CLASS
Lauren (rxd0: 26:18
Darrell (rxd): 22:13
Simone (S): 33:28
Eddie (20lbDBThrusters/S): 20:36
Toi (S): 24:51
Ileana (S): 32:27
Jessica C (S): 28:36
Marianne (rxd): 19:17
Becky (S): 27:51
Adriana (50lbs): 17:38
Silvia (SU): 32:01
Irma (S): 30:44
Elizabeth (S): 28:01
Gabriel (rxd): 27:37
Rahel (rxd): 25:25
Yesenia (S): 32:53
Armando (S): 28:14
Ryan (rxd): 16:02
Chris V (rxd): 27:06
Douglas (S/25lbs): 25:21
6:30PM CLASS
Jim G (S): 26:58
Peter (rxd): 22:20
Robyn (rxd): 32:54
Nicole (rxd): 28:24
Elaine (S): 31:43
Jessica S (rxd): 21:20
Melissa (rxd): 24:22
Chanel (S): 24:22
Maynor (rxd): 20:51
7:30PM CLASS
Bobby (S): 32:41
Sue (S/14MB): 34:43
Adrian (rxd): 19:00
Kim N (rxd): 18:15
Jim K (rxd): 19:29
Tatiana (rxd): 30:47
Sabrina (rxd): 23:43
Patty (10DBThrusters/S/10MB): 29:25

SUNDAY – 091025

“TEAM RUNNING GRACE”
(Teams of 2)

100 Clean and Jerks for time. (95/65)
&
Run 2 miles

Can partition running and C&Js in any order as long as all reps and distance are completed. One teammate is either running or C&Jing. Scale as needed.

Post time to comments.

DILUTING THE BRAND
By Alec Hanson

(courtesy of the CrossFit Journal)
Passionate CrossFitters have questions about the growth of the movement. Alec Hanson (CrossFit Costa Mesa) believes existing affiliates need to spend less time worrying and more time pursuing excellence and virtuosity.

The following open letter was posted Oct. 7, 2009, on the CrossFit Discussion Board as part of a thread titled “Huge Decline in Quality.” It is reformatted and reprinted here with the author’s permission.

An Open Letter Regarding CrossFit

FREE DOWNLOAD
Download the PDF article

10AM CLASS
Jonathan/Brian (20): 21:16
Vanessa/Maria (rxd): 20:19
Luke/Skippy (95): 17:00
Holt/Zach (135): 16:33
Elaine(10)/Jim(20): 26:54
Greg/Gary (95): 19:41
Bryan/Peter (95): 16:31
Mike/Jim K (95): 17:59
Doug/Scott (75): 22:58
Marianne(65)/Kim N(48): 20:31
Mirella(8)/Lead(10): 24:22
Gabriel/Patrick (20): 20:41
Cristina(6)/Sabrina(65): 22:47

SATURDAY – 091024

For time.

21-15-9

Burpee-Medball Clean-Wall Ball Shot (20/14)
Toes to Bar

Post time to comments.

Compare to 090827

Great ROM Mike.

8AM CLASS
Doug (20/high knees): 16:01
Sabrina (rxd): 13:23
Scott (rxd): 14:44
Lisa G (rxd): 15:50
Lead (20/hk): 31:22
Jim G (rxd): 16:27
9AM CLASS
Farrah (12/hk): 14:12
Susie (10/hk): 14:12
Vanessa (rxd): 11:36
Mirella (8/hk): 14:23
Ileana (8/hk): 17:55
Simone (10/hk): 17:13
Mike (rxd): 11:52
Jordan (rxd): 11:24
Ryan (rxd): 9:00
Jim K (rxd): 8:41
Kim N (14/hk): 12:55
Adriana (rxd): 10:01
Gary (rxd): 10:35
Elizabeth (14/hk)
Ernesto (20/hk): 18:59
Maria (rxd): 12:45
Chris V (rxd): 12:00

FRIDAY – 091023

“Griff”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 090707

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008

8AM CLASS
Greg H: 12:56
Fernando: 13:18
Jennifer: 17:13
Chris V: 15:31
5:30PM CLASS
Grace: 13:23
Lauren: 18:49
Brian: 18:52
Rahel: 15:24
Farrah: 19:48
Gary: 12:35
Jared: 18:24
Jim: 22:51
Elaine: 25:31
Bryan: 14:44
Jonathan: 20:49
Kent: 12:52
Ryan: 11:38
Melissa: 18:00
Gabriel: 17:37
Ileana: 25:14
Irma: 18:15
Sabrina: 13:22

THURSDAY – 091022

Pull up on the minute.

Post total to comments.

Compare to 090716

On a different note, my brother is a Lead Texture painter for ILM. Here’s his new showreel of all his current work.

That front squat position looks much better Douglas!

Jim Gillis showing arm extension at its best. It’s all about standards, ROM, and technique.

Jess going rxd! Drive those elbows a tad bit higher but great performance and great squat depth!
CrossFit Kids Certification Highlights Preview
done

(courtesy of www.crossfit.com)

Lieutenant Steve Smith
done

(courtesy of the 2009 CrossFit Games)

6AM CLASS
Karl (rxd): 6
Bryan (rxd): 18
Adriana (rxd): 7
Tony G (rxd): 15
9:30AM CLASS
Skippy (rxd): 15
Luke (rxd): 14
Scott (R): 13
Chris M (G): 13
Heather (G): 19
Yolanda (B): 18
Simone (B): 12
Lina (G): 14
Lucy (B): 15
Greg S (rxd): 17
4PM CLASS
Lead (rings): 11
Ileana (B): 14
Suzie (B): 13
Douglas (2R): 13
Armando (P): 13
Lisa G (B):13
6:30PM CLASS
Peter (R): 14
Roe (G): 10
Gary (rxd): 13
Fernando (rxd): 6
Rahel (P): 10
Gabriel (rxd): 10
Lindsey (G): 9
Jessica (R): 9
Patrick (P): 8
Maria (rxd): 13
7:30PM CLASS
Philip (rxd): 12
Robert (rings): 12
Robyn (G): 15
Ernesto (B): 14
Patty (G): 8
Jim G (G): 12
Lauren (R): 14
Adrian (rxd): 11
Maynor (rxd): 9

WEDNESDAY - 091021

For time.

21-15-9

Thrusters (95/65)
Sumo Deadlift High Pulls (95/65)

Post time to comments.

Compare to 090602

ANNOUNCEMENT: AS EXPLAINED DURING CLASS AND ON THIS WEBSITE, FOOD LOGS ARE DUE EVERY MONDAY. STARTING NEXT WEEK THERE WILL BE NO EXCEPTIONS. IF YOU CANNOT PERSONALLY HAND IT IN, YOU MUST EMAIL IT TO US AT INFO@CROSSFITTHRESHOLD.COM. WE MUST KEEP THIS COMPETITION FAIR. IF YOU HAVE NOT HANDED IN A FOOD LOG FOR THE PAST TWO WEEKS, YOU HAVE UNTIL TONIGHT TO EITHER HAND IT IN BEFORE OR AFTER CLASS OR EMAIL IT. IF WE DO NOT HAVE YOUR FOOD LOGS FOR WEEK 1 AND 2 BY TONIGHT, YOU WILL NOT BE ELIGIBLE TO WIN THE CASH PRIZE.

CrossFit Kids COMING SOON!

Strong Ava – North Queensland Australia
(courtesy of www.crossfit.com)

CrossFit Threshold’s Ryan Andrada sending some love from Hawaii. This is him and Erick one of CrossFit Oahu’s coaches.

One of CrossFit Threshold’s t-shirts now hangs from their rafters. Thanks Ryan!

Ryan enjoying a cobb salad on Waikiki.

8:30AM CLASS
Armando (80): 9:14
Scott (75/95): 7:40
Karl (75): 9:01
Fernando (rxd): 12:24
Jen (37.5): 8:36
Kim (rxd): 10:17
Chris V (rxd): 9:03
Marianne (rxd): 8:43
Roe (37.5): 8:32
Heather (57.5): 8:08
Rebecca (47.5): 9:41
5:30PM CLASS
6:30PM CLASS
Elaine (45): 9:14
Nicole (28): 7:32
Dawn (48): 13:44
Vanessa (rxd): 9:00
Douglas (28): 5:50
Mike (rxd): 9:29
Lina (45): 8:13
Jim G (57.5): 9:04
Brian (45): 9:26
Toi (rxd): 8:00
Maynor (75): 12:56
Zach (rxd): rxd): 5:38
7:30PM CLASS
Lead (75): 11:04
Maria (rxd): 8:06
Sabrina (rxd): 8:11
Greg S (rx): 6:59
Bobby (rxd): 12:37
Adrian (rxd): 10:39
Lindsey (57): 14:17
Kim N (45): 10:41
Jim K (rxd): 4:51
Robert (75): 11:05

TUESDAY – 091020

4 minutes max reps of:
Double Unders
1 minute of rest

3 minutes max reps of:
Box Jumps (20 in)
1 minute of rest

2 minute max reps of:
KB Swings
1 minute rest

1 minute max reps of:
Burpees

Post total reps to comments.

Great job Karl!

Awesome Grace. Pulling 95lbs with one arm never looked so easy.

6AM CLASS
Gary (S): 523/64/41/20
Adriana (rxd): 106/45/49/16
Bryan (rxd): 109/60/45/19
Tony G (rxd): 206/65/41/19
Grace (rxd): 117/50/40/15
Karl (S): 404/38/41/16
9:30AM CLASS
Luke (rxd): 303/148/29/23
Darrell (rxd): 160/40/31/15
Skippy (rxd): 223/102/41/19
Lucie (S/16/30): 440/50/35/11
Elizabeth (S/25/16): 621/65/51/9
Simone (S/20/16): 403/51/39/10
Ralph (rxd): 60/79/28/13
4PM CLASS
Farrah (S/16/25): 420/52/35/15
Suzie (S/16/20): 364/44/43/12
Ileana (S/16/25): 353/43/35/10
Minet (S/16/30): 280/68/39/15
Gio (40): 21/51/35/17
Lisa G (S/20/30): 425/53/30/12
Alex S: 28/53/41/19
Dylan: 9/97/69/35
Gabriel: 110/51/34/13
Douglas: 351/52/76/23
Lina: 160/69/46/16
Marianne (rxd): 163/50/56/16
Yolanda: 52/35/44/11
Dawn: 365/56/47/10
Annette: 245/74/63/17
Patrick: 84/41/32/16
Julissa (rxd): 49/60/39/17
Greg (late WOD): 13:38
6:30PM CLASS
Alex (40/24): 50/45/35/15
Jonathan (25/20): 26/48/36/20
Brian (35/20): 45/55/35/15)
Diana (35/20): 45/55/35/15
Jim G (40/20): 20/55/33/15
Tracey (SU/20): 144/62/39/9
Vanessa (rxd): 255/50/39/14
Mike (rxd): 197/56/32/16
Mirella (SU/16): 98/55/57/29
Fernando (rxd): 47/58/30/13
Bobby (S): 313/25/30/10
Lead (55/16): 6/33/27/8
Sue (SU/25/16): 322/40/34/13
Armando (S/40): 346/40/34/13
Maureen (S/25/16): 281/63/43/13
Patricia (SU/15/16): 11/39/49/10
Grisela (10/10): 119/35/28/5
Lauren (rxd): 113/36/43/13
Zach (rxd): 264/33/44/21
7:30PM CLASS
Sabrina (rxd): 71/58/54/16
Adrian (rxd): 141/44/45/21
Kim N (rxd): 167/44/49/12
Jim K (rxd): 135/70/50/24
Toi (S): 322/67/49/19
Chris V (rxd): 67/52/40/19
Robyn (rxd): 19/36/50/14
Chanel (25/16): 27/52/38/15
Robert (40): 11/51/45/10

MONDAY – 091019

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 090629

091018 TEAM WOD
done

6AM CLASS
Tony G (55/135): 23:23
Gary (55/115): 27:29
Bryan (55/135): 23:13
Grace (30/95): 26:55
Jess (25/65): 32:22
Karl (55/115): 33:39
8:30AM CLASS
Scott (55/135): 32:38
Fernando (55/115): 24:06
Yolanda (20/70): 25:17
Lucie (25/75): 38:44
Kim R (30/75): 26:07
Jen R (20/48): 26:07
Lauren (25/75): 39:51
Analise (20/75): 31:04
Marianne (30/75): 24:21
5:30PM CLASS
Silvia (20/22): 39:30
Lauren (25/75): 35:49
Philip (40/135): 29:02
Armando (18/95): 36:04
Leo (25/25): 24:43
Adriana (30/85): 26:17
Rahel (20/75): 26:55
Chris M (35/135): 28:30
Elaine (15/35): 29:09
Nicole (15/35): 31:05
Jonathan (20/37.5): 31:23
Greg H (35/95): 25:52
Jim G (30/75): 31:26
Ileana (15/18): 38:07
Gabriel (35/75): 32:48
Patricia (15/35): 31:10
Toi (40/135): 30:07
Grisele (10/35): 41:55
Alex (35/75): 32:04
6:30PM CLASS
Mike (55/135): 27:27
Vanessa (30/75): 26:20
Greg S (55/135): 25:36
Dawn (15/37.5): 30:27
Sue (15/35/row 800): 23:44
Jessica S (25/65): 28:42
Melissa ( 20/55): 30:29
Maria (35/85): 32:07
Lindsey (20/75): 28:27
Kent (40/135): 23:15
Ansofi (15/18): 22:11
Lead (35/85): 43:30
Tracey (15/35): 38:23
7:30PM CLASS
Zach (55/135): 21:35
Kim N (25/75): 29:24
Robert (40/95): 23:50
Sabrina (30/95): 25:18
Jim K (55/135): 22:09
Tatiana (30/75): 32:27
Adrian (55/135): 26:26

SUNDAY – 091018

Partner WOD

Complete as many rounds as possible in 20 minutes of:

20 ft Bear Crawl
10 Pull ups
20 ft Crab Walk
10 Knees To Elbows

Only 1 partner can be working at one time, once partner complete the four exercises, they tag their teammate.

Post time to comments.

CHECK OUT GARY’S TESTIMONIAL HERE!

Starting February, we will be holding CrossFit Kids Classes. More information will be released as the month approaches.

CrossFit St. Louis – Kids Kipping Video HERE