Archive for September, 2009

Posted in WOD on September 30, 2009 by HOLT

WEDNESDAY – 090930

1 mile run for time.

then

800 meters for time.

then

400 meters for time.

Post times to comments.

ANNOUNCEMENT: YOU CAN STILL REGISTER EARLY FOR THE PALEO/ZONE 7 WEEK CHALLENGE. BE SURE THAT YOUR ENTRY FEE IS SUBMITTED AND YOUR ‘BEFORE’ PICTURES ARE TAKEN BEFORE OCTOBER 5TH, 2009. WE CURRENTLY HAVE 6 PARTICIPANTS SO FAR!

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This is Gary. He’s followed strictly Paleo eating and this is the product of it. He’s 50 years old and has the body of a 25 year old athlete. Feel free to post questions to the comment board. He’s drank the kool-aid which means he checks the website frequently throughout the day and will be happy to answer any and all questions concerning starting Paleo. He’s going to try to bump it up a notch to Paleo Zone for the Challenge!

8:30AM CLASS
Jen R: 9:03/4:07/1:49
Kim R: 9:03/4:07/1:45
Bobby: 11:34/5:52/2:16
Chris V: 6:54/3:19/1:38
Ryan: 6:02/2:50/1:25
Fernando: 6:14/2:58/1:28
Marianne: 7:47/3:33/1:35
Claudio: 7:25/3:28/1:35
Heather M: 8:03/3:38/1:42
Chris M: 8:03/3:32/1:33
5:30PM CLASS
Rahel: 7:33/3:28/1:46
Philip: 7:37/3:23/1:34
Lucie: 11:36/5:49/2:34
Maria: 8:15/3:41/1:38
Jared: 8:57/4:08/1:58
Gary: 6:30/3:01/1:25
Danny: 7:28/3:24/1:36
Mirella: 11:03/5:12/2:22
6:30PM CLASS
Maynor: 6:18/2:56/1:24
Tony P: 7:17/3:08/1:22
Lina: 9:29/4:25/2:04
Douglas: 8:37/4:07/1:50
Toi: 8:12/3:57/1:37
Adrian: 8:57/4:05/1:45
Elizabeth (row): 9:31/4:46/2:19
Sue (row): 9:43/5:00/3:13
Maureen (row): 11:07/5:22/2:34
7:30PM CLASS
Rufus: 5:47/2:33/1:12
Ernesto: 9:50/4:34/1:58
Brad: 5:57/3:03/1:25
Hans: 7:27/3:35/1:37
Patricia S: 11:20/5:27/3:54

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Posted in WOD on September 29, 2009 by HOLT

TUESDAY – 090929

“Fran”

21-15-9

Thrusters (95/65)
Pull ups

Post time to comments.

Compare to 090804

ANNOUNCEMENT: CHECK OUT THE CF THRESHOLD 7 WEEK PALEO/ZONE CHALLENGE BLOG! REFER TO RULES AND GUIDELINES. REGISTRATION BEGINS OCTOBER 1ST AND ENDS ON OCTOBER 4TH. CHALLENGE STARTS OCTOBER 5TH, 2009. CLICK ON THE PAGE TO THE RIGHT OR CLICK HERE. I EXPECT EVERYONE TO ACCEPT THE CHALLENGE! WHAT DO YOU HAVE TO LOSE?

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Ryan crushing the WOD in 13:41!
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Gene from CrossFit Invictus paid us a visit!
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Grace utilizing the hook grip!
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AWESOME
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Ladies making it look easy
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Maynor’s first time climbing rope and he got through all 8 climbs with ease.
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Melissa’s 2nd class. She’s well on her way. Think she’s liking the kool-aid. Also notice Yesenia’s stellar triple extension and shrug in this background. Who takes all those awesome pictures?! 🙂

6AM CLASS
Lead (75/Rings): 12:21
Gary (rxd): 10:54
Adriana (45/R): 11:58
Kim R (65/G): 11:55
Sabrina (rxd-scaled to 45 lbs): 15:02
Chanel (50/G): 14:30
9:30AM CLASS
Scott (85/P): 9:37
Ryan (rxd): 6:11
Toi (rxd): 9:46
Lucie (65/B): 11:41
Darrell (rxd): 10:00
Elizabeth (45/B): 8:57
Yolanda (55/B): 13:34
Simone (15DBs/Rings): 8:24
Lina (45/B): 6:58
4PM CLASS
Farrah (55/G): 6:48
Suzie (28/B): 6:04
Silvia (30/B): 5:18
Analise (45/P): 6:15
Douglas (18/P): 6:02
Lisa G (45/B): 9:08
Joe (rxd): 10:23
Fernando (85): 10:45
Chino (75): 6:37
Chris D (rxd): 12:05
6:30PM CLASS
Doug (75/P): 10:30
Peter (65/R): 6:10
Maria (rxd): 7:55
Nicole (45/G): 8:47
Molly (18/B): 6:52
Brian (45): 11:42
Jonathan (37.5/JP): 8:58
Gabriel (55/R): 9:20
Vanessa (65/P): 8:25
Tony P (rxd): 10:54
Maureen (30/JP): 8:54
Lauren (55/P): 13:19
Grace (65/R): 10:32
Armando (75/G): 8:06
Marianne (65/2R): 7:48
Patricia (45/B): 6:19
Mirella (28/B): 7:16
Dawn (28/B): 5:57
Ileana (30/JP): 8:46
Alex (45/G): 9:04
Sue (28/B): 10:05
7:30PM CLASS
Ernesto (45/G): 10:47
Maynor (rxd): 11:10
Kim N (55/G): 7:35
Jim K (rxd): 5:56
Adrian (rxd): 8:46
Jessica C (65/G): 12:12
Jenny (45/B): 7:03
Hans (rxd): 7:45
Jackie (rxd): 7:21

Posted in WOD on September 28, 2009 by HOLT

MONDAY – 090928

4 Rounds for time.

Run 400 meters
15 Med Ball Cleans (20/14)
30 Sit ups

OR

4 Rounds for time

Run 400 meters
15 Handstand Push ups
15 ft. Rope Climb, 2 ascents

Post time to comments.

ANNOUNCEMENT: STARTING OCTOBER 1ST, ALL ATHLETES WILL RECEIVE A PERSONAL WOD JOURNAL TO KEEP TRACK OF WORKOUT TIMES, SCORES, AND PROGRESS. BE SURE TO STOP BY TO PICK ONE UP. THE JOURNAL WILL BE A TOOL TO HOLD EACH ATHLETE ACCOUNTABLE AND HELP TRACK PERSONAL RECORDS (PRs).

ALSO, EITHER POST YOUR EMAIL ADDRESS ON THE COMMENT BOARD OR EMAIL IT TO INFO@CROSSFITTHRESHOLD.COM SO WE CAN SEND AN INVITATION TO JOIN “BEYOND THE WHITEBOARD”, A SITE THAT YOU CAN TRACK YOUR OWN WORKOUTS AND SEE HOW THEY COMPARE TO OTHER ATHLETES IN OUR AFFILIATE AS WELL AS ACROSS THE WORLD.

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This was taken on March 20th, 2009 – They did Jumping Pullups and used an 8lb Med ball. They finished in 45:26
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This was taken yesterday, Sept. 27th, 2009 – They used a green and red band for pullups and used a 20lb Med ball. They finished in 37:18. Awesome. Btw, Chris is 50 lbs. lighter in this picture and Grace is down to a size 0.
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Father and Son. Great Handstand Jared!

6AM CLASS
Rope Climb
Bryan (rxd): 21:31
Tony G (rxd): 34:48 (sub rope climb last 2 rds)
Chris V (95lb. Shoulder Press): 37:18 (sub rope climb last 2 rds)
Clean/Sit ups
Grace (65lb clean/GHD Situps): 32:34
Lead (20): 32:39
8:30AM CLASS
Rope Climb
Greg S (rxd): 24:46
Gene (rxd): 25:02
Ryan (rxd): 13:41
Clean/Sit ups
Jim G (20): 24:54
Elaine (12): 24:36
Nicole (14): 23:41
Jonathan (12): 23:29
Simone (10): 34:20
Fernando (20): 18:26
Jen (14): 22:15
Suzie (10): 23:56
Elizabeth (row500m): 32:30
5:30PM CLASS
Rope Climb
Maria (55SP): 24:09
Adriana (45SP): 21:02
Clean/Sit up
Lauren (14): 23:52
Chris M (20): 23:05
Philip (20): 15:25
Lucie (12): 26:28
Julissa (15): 22:00
Marianne (14): 16:56
Roe (14): 23:48
Peter (20): 16:30
6:30PM CLASS
Rope Climb
Mike (115SP): 25:53 – Sub rope climb last 3 rds
Maynor (95SP): 21:14
Sabrina (55SP): 22:23
Clean/Sit up
Rahel (20): 20:51
Doug (20): 18:57
Vanessa (65Squat Clean/GHD): 24:41
Jessica (14): 19:15
Melissa (12): 22:41
Yesenia (10): 23:32
Dawn (12): 23:45
7:30PM CLASS
Rope Climb
Albert (95SP): 15:31
Chino (75SP): 20:27
Toi (95SP): 29:11 – sub rope climb last 2 rds
Hans (rxd): 40:10
Clean/Sit up
Kim N (20): 19:09
Jim K (20/GHD): 19:07
Patricia (10): 25:53
Chanel (14): 21:56
Adrian (95Squatclean/GHD): 38:24

Posted in WOD on September 27, 2009 by HOLT

SUNDAY – 090927

“Vampire Weekend”
TEAM WOD

In teams of 2, perform the following:
50 BURPEES, alternating
75 PARTNER PULLUPS (chest to bar – rxd), break as needed with equal work
100 PUSHUPS, alternating
150 MEDBALL ROTATIONS
1000 Single Jump Ropes (while partner “rests” in plank/handstand)
150 MEDBALL ROTATIONS
100 PUSHUPS
75 PARTNER PULLUPS (chest to bar – rxd)

Post time to comments.

Compare to 090320

ANNOUNCEMENT: CONGRATULATIONS TO CROSSFIT THRESHOLD’S ADRIANA GALERA FOR PASSING HER P.A.T. (PHYSICAL ABILITY TEST) FOR THE FIRE ACADEMY IN WELL UNDER 7 MINS!!!! DOESN’T CROSSFIT DO WONDERS????

FIGHT GONE BAD IV was a great success. Thanks to CrossFit 305 and CrossFit Kingdom for showing up and representing in full force. I will be posting the results today. Sorry for the delay. We had a bunch of PRs which goes to show what training with a group of supportive and competitive athletes gets you. Thanks so much for letting us host this year. We really look forward to more events to come. Mark your calendars, OCTOBER 10th. CrossFit 305’s Beach Party! 81st street.

FGB IV RESULTS:
Pete (rxd): 360 – CF 305
Dom (rxd): 222 – CF 305
Joe (rxd): 267 – CF 305
Kevin (rxd): 247 – CF 305
Jason (rxd): 235 – CF 305
Rome (rxd): 235 – CF Threshold
Dan (rxd): 392 – CF 305
Gary (rxd): 205 – CF Threshold
Ryan (rxd): 244 – CF Threshold
Maynor (rxd): 225 – CF Threshold
Tony Graf (rxd): 384 – CF Threshold
Philip (rxd): 205 – CF Threshold
Vidal (rxd): 334 – CF Kingdom
Albert (rxd): 250 – CF Threshold
Amir (rxd): 253 – CF 305
Mark (rxd): 258 – CF Threshold
Sabrina (rxd): 274 – CF Threshold
Amie (rxd): 182 – CF Threshold
Jamie (rxd): 211 – CF 305
Isabel (rxd): 264 – CF 305
Erika (rxd): 269 – CF 305
Kim (rxd): 318 – CF 305
Pita (rxd): 320 – CF Threshold
Rebecca (10lb MB): 136 – CF Threshold
Rahel (rxd): 209 – CF Threshold

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more pictures here!

10AM CLASS
Jim G /Lead: 55:38
Ernesto/Patty: 50:40
Chris V /Grace: 37:18
Greg/Sabrina: 48:26
Gary/Jared: 43:38
Bryan/Nicole: 44:45
Bobby/Scott: 46:49
Yolanda/Albert: 33:32

Posted in WOD on September 26, 2009 by HOLT

SATURDAY – 090926

“Fight Gone Bad!”

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

WE WILL BE HOSTING THIS YEAR’S FGB IV! HEATS WILL BE RUNNING FROM 1PM-4PM. THE WORKOUT CAN BE SCALED SO BRING FRIENDS TO COME TRY OUT CROSSFIT! SPOTS IN HEATS WILL BE FIRST COME FIRST SERVE.

PLEASE BRING YOUR CHECK BOOK TO DONATE TO OUR TWO CHARITIES, ATHLETES FOR A CURE, AND THE WOUNDED WARRIOR PROJECT. DONATIONS ARE NOT MANDATORY BUT ARE ENCOURAGED.

OR YOU CAN MAKE A DONATION HERE! CLICK HERE

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wwp-pendant

Posted in WOD on September 25, 2009 by HOLT

FRIDAY – 090925

For time.

Run 5k

Post time to comments.

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That’s just a great photo.

Bodyweight (155lbs) Overhead Squats – Attempt #1 (Elite score – 15 reps)

Attempt # 2 – Hit 14 reps but camera died on 13th.

Posted in WOD on September 24, 2009 by HOLT

THURSDAY – 090924

For time.

21-18-15-12-9-6-3

Handstand Pushups
Pull ups

Post time to comments.

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Nice Claudio!
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Go Al!
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Vanessa killing the WOD
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New group of Elements! During their first tabata workout!

6AM CLASS
Adriana (pike/red): 15:52
Rome (rxd): 20:52
Bryan (rxd): 16:54
Tony G (rxd): 26:03
Marianne W (pike/P): 15:22
Grace (pike/red): 15:18
Chris V (pike/G): 23:59
9:30AM CLASS
Roe (pike/G): 10:59
Darrell (pike): 14:22
Scott (pike/G): 11:19
Ryan (rxd): 14:03
Chris M (pike/G): 13:12
Heather (pike/G): 8:12
Yolanda (pike/B): 12:00
Greg S (P/P bands): 13:21
Brad (pike/G): 11:30
4PM CLASS
Douglas (15/2R): 15:48
Lina (pike/G): 12:59
Silvia (15/B): 12:38
Ileana (20/JP): 14:08
Kim R (pike/P/G): 10:01
Suzie (15/B): 14:01
Lisa G (20/B/Rings): 21:31
Kirsten (12.5/Rings): 15:30