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Nice work today on a burner of a WOD that included a total of 1 mile of running and 100 reps of tough, technical movements.  You all are starting to make this look easy!  Byron stepped up and got his first daily win with a time of 13:40 with dad Craig close behind at 14:03, and mom Heather topped the leaderboard for females at 16:32.  What a family act!
Check out the fam showing off their Overhead Squat form at the tail end of the workout.!
 
CrossFit Total
Find 1 Rep Max of each of the following:
Back Squat
Press
Deadlift

A nice relaxing workout today, since there was no time limit and no running, right?  Not if you go really hard at it and max out every set.  A lot of strength being built on to those athletic frames today, and a lot of big numbers coming out of the pullup bars – like Chris jacking up 20 pulls in a set!  That’s big time, congrats, Chris!
Andrea wins for Mrs. Consistent on today’s WOD – her bench scores ranged from 12 to 8 reps, and pullups from 12 to 6 reps.  Very strong work.  Here she is displaying great form on the bench.
07262012
For time:
Handstand walk, 10 steps
Run 400M
20 Hang Squat Cleans, 95/65 lbs
Run 400M
30 Back Extensions
Run 400M
40 Overhead Squats, 45/15 lbs
Run 400M

Go Team!  Today’s WOD was a fun team exercise, with one person running while everyone else gets as much work done in the gym as possible.  The 6am class rocked in at 633 reps (3 athletes = 211 reps per athlete), and the 6pm class kicked it up a notch at 869 reps (4 athletes = 217 reps per athlete).  Sweet!
Chris broke the gym record in the 400M run with his first run of the workout at 1:08.  It was our shortest-lasting record ever though, as once Kenny got cooled down from the WOD he blazed a 400M in 0:52!  Chris and Andy took the challenge and clocked in at 0:56 and 1:09 respectively, but it wasn’t enough to knock off Kenny’s new mark.
Not that this should be an afterthought, but I also have to mention that Kenny banged out 41 pullups before the workout.  Today was Kenny’s day for sure!
Lynne
5 rounds for max total reps:
Bodyweight Bench Press
Pullups
The time limit for this WOD is the hour that the class lasts!

Death by 30 reps!  Today’s workout was a “chipper” which means one very challenging movement after another, and this time each included 30 tough reps.  There was a race to the finish line in the 6pm class, with Andy ahead of Kenny’s pace through the first 4 exercises and Kenny pulling out a win at the end with his pullup prowess – Kenny finished at 9:05, Andy at 9:09.
Our newest member Heather Ruby attended her first class this morning, and polished off the workout in 11:10 – great job, Heather!
07242012
A team workout where everyone in the class is on the same team.  In 20 minutes:
One person Runs 800M
While they are running, the other teammates get as many reps as possible of:
– 2nd teammate: Rowing (calories)
– 3rd teammate:  Medicine Ball Clean
– 4th teammate:  Box Jumpovers
– 5th teammate:  Burpees
When the runner is done, everyone rotates into the next exercise, with the last teammate beginning a run.
Final score for the team is total reps of all movements.  Each classes’ score will be converted to a 5-person score.

Saturday was tough for each person in a different way – between double-unders and heavy deadlifts everyone has a personal challenge to face.  Great job to Sharon, our local CrossFit Games competitor from Frederick, who visited and threw out a sweet score of 283 for CFKI to match!
07232012
For time:
30 Sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
 

A quick one today, but nothing to laugh at – 5 rounds of anything is tough, and with a small number of reps of each tricky movement, the invitation was there to move fast and keep going – and you all took the bait, to your long-term benefit of course.
Kenny wrapped up another strongest finish at 7:31 (just about 1:30 per round) and there were quite a few other finishers soon after that, including Mia and Sofia who clocked in at 7:29 and 10:34 respectively.  Is it fair to compare Sofia’s time to the others, because she is 14 years old?  It is fair, because she can compete – look out for her on the soccer field this fall.  I wouldn’t want to be playing defense when she brings the ball down the field.
07212012
3 rounds for total reps:
2 minutes Double-unders
2 minutes Deadlift @ bodyweight (for example, a 180-lb athlete deadlifts a bar loaded with 180 lbs)
1 minute rest

Congrats to Heather, Andrea and Bobby, who all completed the Squat/Rope workout in around 20 minutes today, with Bobby edging the competition at 19:20, Heather at 20:30 and Andrea at 21:25.  Great efforts on a very tough workout!
07202012
5 rounds for time:
6 Front Squats, 135/95 lbs
4 Handstand Pushups
200M Run

Today was a long burner of a WOD, as Hero’s many times are.  “Bradley” is a true test of mental strength, and hopefully people got some motivation to keep going from thinking of Bradley’s sacrifice.  It sure seemed like you all did – I saw alot of running straight into pullups and burpees, and watching the clock to make sure you minimized the rest period.  Sweet!
Everyone came in under 40 minutes, and Kenny posted the low time at 23:42.
07192012
For time:
100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climb