Archive for October, 2009

Posted in WOD on October 31, 2009 by HOLT

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.

holloween-cody
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

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Posted in WOD on October 30, 2009 by HOLT

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

IMG_5153
IMG_5175

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

Posted in WOD on October 29, 2009 by HOLT

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

photo
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

Posted in WOD on October 28, 2009 by HOLT

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

(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

Posted in WOD on October 27, 2009 by HOLT

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.

IMG_5113
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

Posted in WOD on October 26, 2009 by HOLT

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

IMG_5088
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

Posted in WOD on October 25, 2009 by HOLT

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
HansonDiluting.baeef534
(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