Archive for April, 2009

Posted in WOD on April 30, 2009 by HOLT

THURSDAY – 090430

6 Rounds for time.

25 Push ups
20 Rings Dips
15 Box Jumps (20″)
10 Med Ball Cleans (20/12)

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DIRTY SOUTH FINAL FEMALE RESULTS: click here
DIRTY SOUTH FINAL MALE RESULTS: click here

Zach’s finish on Sunday’s WOD:
Row 1000 meters
25 Overhead Squats @ 135 lbs.
Run 100 meters
50 KB Swings @ 53 lbs.
Run 100 meters
25 Burpees
Run 200 meters

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Men’s Final

6AM CLASS
Ross: 26:46
Adam: 22:55
Bryan: 28:12
Chris V: 22:16
Grace: 31:13
Roe: 25:55
Rome: 22:56
Sean: 21:06
John: 27:40
Adriana: 21:46
Tony: 33:23
11AM CLASS
Ralph: 42:16
Darrell: 33:39
Analise: 34:10
Ross: 29:54
Greg: 29:30
6:45PM CLASS
Bryan: 25:02
Maria: 28:59
Chris: 26:55
Armando: 25:46
Greg: 25:46
Zach: 33:46
Lauren: 24:59
Angela: 22:46
Lucie: 24:59
Tatiana: 30:57
Diana: 23:21
7:15PM CLASS
Bobby: 40:15
Hans: 34:49
Marianne G: 22:04
Sue: 23:54
Vivian: 22:43
Eric: 38:43

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Posted in WOD on April 29, 2009 by HOLT

WEDNESDAY – 090429

6 Rounds for time.

30 Squats
7 Handstand Push ups
250 meter med ball run

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CrossFit Threshold’s Antony Graf still holds his title as the number one middle weight in the United States. Here’s Master Graf this past weekend in Austin, TX at the US National Team Trials delivering a nice foot to the face.

8:30AM CLASS
Mindy (6): 22:44
Roe (6): 20:54
Lisa K (4): 23:52
Marcial (row): 18:25
Claudio (12): 17:25
Darrell (15): 20:36
6PM CLASS
Sue (6): 23:34
Ned (10): 15:55
Chris V (20): 24:01
Vivian (row): 19:12
Lucie (6): 29:43
Bryan (25): 22:09
Skippy (25): 20:43
Zach (rxd): 30:09
Holt (rxd): 18:58
Ralph (25): 25:26
Silvia (row): 22:17
Philip (20): 23:32
Maria (15): 19:00
Grace (12): 20:23
Adriana (15): 15:55
Karina (8): 22:08
Lauren (10): 18:55
Rahel (10): 23:26
7PM CLASS
Robyn 3k Row: 15:20
Maynor (20): 21:14
Adrian (20): 22:24
Bobby (20): 31:21
Dawn (6): 21:40

Posted in WOD on April 28, 2009 by HOLT

TUESDAY – 090428

3 Rounds for time.

10 Deadlifts (275/185)
50 Double Unders

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Made some new friends at the Qualifier. Guido, Jess, and Eddie from I AM CROSSFIT. Can’t wait to plan our first event. Mini Competition coming soon….

11AM CLASS
Adriana (115/DU): 20:53
Diana (70KB/S): 15:37
Lisa (55KB/DU): 25:49
Julissa (95/DU): 15:21
Greg (225/S): 10:43
Skippy (215/DU): 10:51
Darrell (145/DU): 13:33
Roe (65/S): 11:52
Analise (75/S): 9:41
Vivian (95/DU): 12:26
6:45PM CLASS
Tatiana (70KB/S): 10:08
Karina (75/S): 14:15
Bobby (135/S): 12:18
Greg (225/S): 6:55
Grace (95/DU): 19:26
Chris V (275/S): 13:20
Bryan (155/DU): 11:05
Adriana (125/DU): 19:12
7:15PM CLASS
Maynor (135/DU): 17:04
Hans (225/DU): 16:19
Jackie (135/DU): 13:02
Skippy (185/DU): 9:13
Chris (125/S): 9:20
Zach (rxd): 3:49
Corey (rxd): 7:03
Marianne W (125/DU): 14:06
Adrian (135/DU): 15:24
Silvia (55KB/S): 10:44
Lucie (70KB/S): 6:44
Lauren (75/S): 6:44
Armando (135/S): 14:30

Posted in WOD on April 27, 2009 by HOLT

MONDAY – 090427

Run 800 meters
25 Thrusters (135 lb for men, 95 for women)(or sub for DB Thrusters @ 40 lbs for men 30 for women)
Run 250 meters
50 KB Swings (55/35)
Run 250 meters
25 Burpees
Run 400 meters

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WOD #1: Suicide Run – Elisha

WOD#1: Suicide Run – Zach and Chris

WOD #1: Max Reps Deadlifts in 3 mins @ 275 lbs. – Zach and Chris

WOD #2: Chris and Zach

5 Rounds for time

20 Double Unders
10 Wall Ball Shots (20 lbs) – 10 ft Target
1 15 ft. Rope Climb

6AM CLASS
Rome (127/55): 25:14
Gary (95/40): 22:25
Lead (87.5/40): 27:38
Tony (115/55): 21:31
Bryan (rxd): 26:13
Sean (115/55): 19:00
8:30AM CLASS
Greg (rxd): 25:36
Marcial (95/55): 31:58
Roe (47.5/25): 25:34
Darrell (135/35): 29:24
6PM CLASS
Doug (95/35): 27:02
Maureen (15/15): 20:06
Vivian (47.5/15): 17:36
Silvia (20/20): 22:52
Grace (47.5/25): 24:25
Skippy (rxd): 26:28
Sue (15/15): 20:05
Annika (47.5/25): 16:19
Rahel (35/25): 26:24
Cory (rxd): 20:07
Ned (30/30): 16:38
Ted (35/35): 14:57
7PM CLASS
Eric (95/35): 24:10
Maynor (95/55): 25:30
Adrian (95/55): 29:11
Analise (45/30): 27:05
Philip (95/55): 25:42
Lauren (45/30): 23:56
Lindsey (37.5/25): 23:18
Ryan (20/20): 37:41
Lisa (15/15): 30:11
Hans (rxd): 29:51
Jackie (95/35): 34:56
Marianne G (15/15): 25:26
Robyn (100x – WB/SL Sit up/Superman/ 50x WB/ SL Sit up/Superman

Posted in WOD on April 26, 2009 by HOLT

SUNDAY – 090426

For time.

Run 5k

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Posted in WOD on April 25, 2009 by HOLT

SATURDAY – 090425

NO CLASSES TODAY. OPEN GYM WILL BE HELD FROM 11AM-NOON.

TODAY IS THE CROSSFIT DIRTY SOUTH REGIONAL QUALIFIER! We’ll keep you posted!

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Relaxin’ before the big day….

RESULTS AFTER DAY 1:
So the first day is over. It was a long day. So much competition out here. The first WOD went great with Elisha placing 13th overall. Zach was 11th overall after the first WOD pulling 31 deadlifts in 3 minutes at 275 lbs! Chris placed 69th with a solid run and 14 Deadlifts @ 275 lbs.

The Second WOD would be a deal breaker for so many. Elisha and Zach gave amazing performances but didn’t meet the 15 minute cutoff time for the Double Under/Wall Ball/Rope Climb WOD. Chris finished first in his heat with a time of 6:01!

After the second WOD, Elisha bowed out because of shoulder issues. It just wasn’t worth potentially putting her out for months. Zach and Chris had solid showing at the 3rd WOD which was the 5 Clean and Jerk (135 lbs)/ 10 Chest to Bar Pull ups, as many rounds as possible in 8 minutes. Chris finished with 4 Rounds + 5 C&J, and 8 PUs. Zach finished with 4 Rounds + 2 C&Js.

At the end of the day, Chris is placed at 53rd, Zach at 56th, and Elisha at 37th. This first day proved to show us a lot of things that we will work on this year. It’s been an amazing learning experience so far.

The Sunday WOD was then revealed today:

Chipper WOD:

Row 1000 meters
25 Overhead Squats (135 lbs for men, 95 lbs. for women)
Run 100 meters
50 Kettlebell Swings (53 lbs. for men, 35 lbs. for women)
Run 100 meters
25 Burpees
Run 200 meters to the finish line

Should be a great day tomorrow. We’re pretty beat up but all is good! The videos are extremely large so please be patient with those being uploaded. Thank you all for your support! We couldn’t be here without you guys! We love each and everyone of you like family. Wish you could all be here to see this amazing Qualifier. Everyone has been so amazing and there have been some stellar performances. Watch for updates tomorrow!

Posted in WOD on April 24, 2009 by HOLT

FRIDAY – 090424

4 Rounds for time.

Run 400 meters
30 KB Swings (55/35)
20 Squats
10 Push ups

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SKILL OF THE WEEK: KIPPING PULL UP/BUTTERFLY KIP

1 DAY TIL THE CROSSFIT DIRTY SOUTH REGIONAL QUALIFIER!

ANNOUNCEMENT:
Dirty South Heat Schedule:

Suicide/Deadlift WOD #1:
Lish: 9:30am
Zach/Chris: 11am

DU/WB/Rope Climb WOD #2:
Lish: 12:40pm
Zach/Chris: 2:40pm

Clean and Jerk/Pull-ups WOD #3:
Lish: 4pm
Zach/Chris: 6pm

Rebecca Voigt – SoCal Qualifier

(courtesy of http://games2009.crossfit.com)