« February 2009 | Main | April 2009 »
"Chief"
Max rounds in 3 minutes:
3 power cleans, 135lb (85lb)
6 push-ups
9 squats
Rest 1 minute - repeat for 5 cycles. Score is total number of rounds.
"Great
opportunities come to all, but many do not know they have met them.
The only preparation to take advantage of them is simple fidelity to
watch what each day brings."
- Albert E. Dunning
How Do You Repair Your Immune System After A Lifetime (or just a few months) of Damage?
Deadlift 3-3-3
Max rounds in 10 minutes:
6 push jerk, 95lb (65lb)
9 pull-ups
12 squats
"Always bear in mind that your own resolution to succeed is more important than any other."
- Abraham Lincoln
*Post thoughts to comments
Kyle vs "Josh" this past Saturday
Results (AM Session):
Andy 125, 125, 155 5
Zeke 245, 255, 265 5
Kim H. 145, 155, 165 6
Gosha 275, 295, 305 7
Drew 225, 255, 275 5
Sheila 115, 145, 155 4
J. Rich 255, 265, 275 4
Dee 225, 315, 315 7
Mary 115, 135, 145 5
D. Russell 275, 305, 315 4
Kim 85, 105, 115 3
Tom 45, 45, 45 3
Jim 245, 315, 325 6
Max 225, 225, 255 7
Monahan 175, 175, 175 5
Pat 215, 225, 225 7
Nicole W. 95, 95, 105 5
Peyton 135, 155, 155 6
Nicole H. 155, 165, 170 6
Dingo 435, 455, 455
Matty 135, 135, 135 6
Tatts 225, 225, 225
Brenda 95, 95, 95 5
Results (PM Session):
Full Throttle 135, 135, 145 3
Ed 135, 165, 185 4
Sarah D. 95, 100, 100 5
T. Dubs 155, 195, 235 5
Kauf 315, 315, 335 4
Tricia 135, 145, 150 5
Madigan 155, 195, 235 4
Nick 365, 385, 395 6
BC 315, 335, 365 8
Greg 315, 315, 315 8
T.J. 305-f, 275, 275 9 - CTB
Therese 155, 155, 155 5
Dwight 455, 515, 515 7
Matlas 275, 315, 315 7 - CTB
Alain 155, 185, 205 5
Jason 295, 305, 305 6
Meagles 195, 215, 220 9
Newman 295, 305, 305 8
Alex 185, 225, 275 7
Frog 185, 205, 205 6
Miles 135, 155, 185 6
Julie K. 105, 125, 125 4
Adam 275, 295, 295(1) 5 - CTB
Bryant 7
Aaron 275, 315, 335 9
Donna U. 95, 115, 125 6
Kathy 105, 125, 125 6
Nate 275, 295, 315 7
Val2 115, 125, 135 6
Sherry 65, 75, 85 7
Deb 65, 75, 65 7
Joe 315, 315, 315 8
Mark 205, 225, 245 6
Kyle 265, 275, 285 8 - CTB
Coco 95, 115, 125 5
Foto 155, 175, 195 4
Emily 115, 125, 135 6
Krang 255, 265, 275 6
Dage 405, 315, 315 8
Scotty V. 205, 225, 245(2) 5
Cal 275, 305, 305 7 - 115lb - CTB
Noah 275, 305, 305 7
Lamb 185, 215, 225 5
Poco 185, 215, 225 3
Donna 125, 145, 165 5
Val 145, 155, 165 5
Alycia 115, 145, 155 5
Maggy 145, 175, 175 5
Harmon 225, 225, 275 6 - CTB
Ferrari 275, 305, 305 6 - CTB
Ryan 275, 305, 325 5
Huddy 275, 305, 325 5 - CTB
Steve B. 335, 355, 365 6 - CTB
Koltse 275, 305, 335 5 - CTB
Leo 325, 325, 305 7
REST DAY / MAKE-UP WOD / SKILL WORK
"If you can imagine it, you can create it. If you can dream it, you can become it."
- William Arthur Ward
It's Time To Make A Coffee Run
*Post thoughts to comments
All Effort - Jason just as he was finishing pull-ups on the last round of yesterday's "Josh" Challenge
For time:
100 pull-ups
For time:
400m row or 40 step-ups
50 push-ups
400m row or 40 step-ups
50 sit-ups
400m row or 40 step-ups
"He that is overcautious will accomplish little."
- J.C.F. von Schiller
Do you WCCFers enjoy the article links that I post each day? Do you read them? If so, lets try to get some discussion going in the comments each and every day. Just a thought. Let me know yours...
What Happens To Your Body When You Fast? - Energy Production
What Happens To Your Body When You Fast? - Playing With Hormones
Strength Training and Skill Training
Lauren coaching Miles during yesterday's front squats. "Full Throttle" - dominating as usual.
Results (AM Session):
Anand 11:54 17:19
Yaz 7:28 12:48
Emily 13:12 11:15
Drew 12:19 11:29
Kim H. 12:03 14:43
Bina 9:02 13:03
John 11:24 11:04
Dee 7:36 10:56
Mary 12:32 11:32
Tom 19:54 16:01
Jim 14:34 11:30
Liz M. 9:16 19:13
Nicole W. 14:53 10:46
Donna U. 8:35 16:25
Hilary 19:53
Donna 14:25 13:14
Vicki 11:22 10:00
Results (PM Session):
Throttle 7:38 11:42
Tricia 11:24 11:20
Sarah D. 8:09 13:25
Joe V. 9:18 8:04
Peyton 11:58 12:19
T. Dubs 6:24 8:40
Dan W. 9:32 9:59
Leo 5:57 8:18
Wally 7:53 9:29
Jamie 7:17 11:27
K. 11:06 9:06
BC 8:57 10:30
Karen 7:20 9:50
Schmiggy 16:09 10:53
Kate 12:50 10:11
Kauf 14:37 10:05
Kevin 17:45 10:33
Josh 16:09 10:07
Regs 6:46-CTB 7:30
Chris W. 10:55 11:11
Lori 10:32 9:17
Frog 12:02 10:07
Cal 9:02-CTB 8:09
Jane 10:28 11:43
Colleen 5:48 11:18
Nate 9:08 9:05
Bryant 8:18 7:42
Noah 9:20 9:04
Aaron 8:45 9:10
Mark 11:34 12:33
Matlas 9:40-CTB 6:51
Val2 5:06 9:03
Adam 11:06 8:59
Poco 4:27 9:00
Joe 9:45 7:30
Kolb 11:12 13:18
Brenda 4:00 12:14
Miles 10:13 11:39
Dage 11:41 8:33
Susan 9:51 11:23
Ferrari 13:36-CTB 9:40
Matt 15:54 9:41
Sally 10:48 7:52
Lamb 8:10 11:18
Koltse 10:17-CTB 9:46
Huddy 9:12 9:24
Coco 11:34 11:07
Andy D. 15:24 9:14
Mo 11:08 8:26
Alycia 8:31 11:58
Eric 5:42 10:36
Kent 10:05 8:38
Ryan 9:55 12:08
Front Squat 5-5-5
Max rounds in 10 minutes:
5 Power Snatch, 95lb (65lb)
7 HSPU
"Without heroes, we are all plain people, and don't know how far we can go."
- Bernard Malamud
**Paleokits are now available at WCCF (4 blocks Protein, 2 blocks Carbs, 7 blocks Fat)
**Don't forget - Olympic Weightlifting Classes start tonight - 7:30pm
Monday 6:30pm Crew
Results (AM Session):
D. Russell 135, 145, 155 7
Shannon 75, 95, 105 6
Jack 185, 185, 185 7
Kim H. 95, 95, 95 7
J. Rich 75, 95, 95 5
Bina 55, 65, 75 6
John 165, 185, 205 8
Leslie 75, 85(3)
Jim 135, 145, 155 7
Monahan 115, 135, 135 8
Vicki 75, 85, 95 8
Bryant 135, 145, 145 6
Jay 135, 155, 165 8
Hang Power Clean & Jerk 5-5-5
10 minutes of:
20 box jumps, 24"
Max pull-ups
*score is total number of pull-ups
"Decisions determine destiny."
- Frederick Speakman
What's Your Cooking Personality?
Aerobics (Cardio) Not Your Priority in Lasting Weight Loss
Bullet in Notre Dame (Paris), I believe...
Results (AM Session):
Jacob 165, 175, 180(3) 69
Dingo 185, 205(3), 185 20
Yasmin 65, 75, 75 48
Zeke 115, 125, 145(4) 42
Jack 155, 155, 155 51
D. Russell 95, 95, 95 12
Mary 65, 75, 85 28
Jim 105, 125, 135 24 - CTB
Peyton 75, 80, 85 31
Nicole W. 55, 65, 65 24
BC 185, 185, 185 61
Pat 105, 115, 125 61
Jay 105, 115, 115 18
Liz M. 75, 85, 85 31
Results (PM Session):
Dage 185, 185, 205 47
Emily 75, 80, 85 46
Adam 105, 105, 115 26 - CTB
Noah 135, 135, 135 33
Nate 115, 125, 135 51
Joe 135, 135, 135 39
Donna U. 65, 65, 65 62
Kyle 115, 115, 115 72 - CTB
Val2 65, 65, 65 70
Meagles 90, 90, 95(4) 40
Ed 95, 105 15
Wally 155, 155 52
T. Dubs 95, 105, 105 17
Nick 185, 185, 195(2) 36
Frog 105, 125(4), 115 37
Tricia 65, 75, 85(1) 32
Dan W. 105, 115, 125(4) 52
Stimaty 135, 135, 135 51
Madigan 95, 95, 95 20
Kauf 115, 125, 135 36
Dwight 185, 205(4), 205 37
Kevin 135, 135, 135 31
Monahan 115, 115, 115 20
Kolb 135, 145, 145 42
Matlas 135, 135, 135 56 - CTB
Greg 135, 155, 175 79
Josh 95, 105, 125 34
Jason 95, 115, 115 53
Bryant 135, 155, 165 63
Lori 85, 85, 85 47
Miles 75, 85, 85 79
Shannon 65, 75, 85(2) 37
Newman 135, 135, 135 75
Tatts 135, 135, 135 36
Brenda 55, 65, 55 50
Kate 65, 75, 80 26
Schmiggy 135, 155, 165 33
Harmon 115, 135, 135 55
Max 115, 135, 155(3) 18
Matt 135, 135, 135 35 - CTB
Therese 75, 75, 75 48
Hellyer 75, 85, 90 52
Jamie 75, 85, 85 55
Regs 185, 185, 185 77 - CTB
Maggy 75, 75, 80 28
Karen 75, 75, 80 25
Coco 75, 75, 80 33
Alycia 45, 50, 55 25
Drew 95, 115, 135(2) 47
Brad 135, 135, 135 29
Jerry 145, 155, 160(4) 19
Liz S. 65, 65, 65 39
Lauren 75, 85, 95 56
Anand 65, 65, 65 15
Mo 65, 75, 80 21
Tita 45, 55, 65 34
Joel 135, 135, 155 66 - CTB
Kristine 65, 65, 70 26
Steve B. 135, 155, 135 57
Krang 85, 95, 105 47
Nathan 95, 115, 125 31 - CTB
Leo 155, 155, 165 50
REST DAY / MAKE-UP WOD / SKILL WORK
Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed... Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn't matter whether you are a lion or a gazelle... when the sun comes up, you'd better be running.
- African proverb
**This Coming Week**
