Jan 26 Whiteboard

January 27th, 2012

What a WOD yesterday! If you’re not sore, it’s probably because you didn’t come in yesterday. Great work everyone.

See you all SUNDAY on the mountain and/or at the Raven Pub @5:30pm

YESTERDAY’S WOD:

“CFNV 100″ (30 Minute Time Cap)

100 Push Press with bar

100 Good Morning with bar

100 Box Jumps 20/24

100 Overhead Lunges with bar

100 Good Morning with bar

100 Box Jumps 20/24

100 Push Press with bar

TOP 3 MALES [Rx'd]:

Flip 23:14

Philty 27:39

Patch 27:43

TOP 3 FEMALES [Rx'd]: 

Klutz 25:08

Hulk 26:47

Mustang 28:13 (I apologize if you are not a female. I have not met you yet -Flip)

Machine 28:13

COACH’S CORNER [Rx'd]: 

Kandi’s Sister 22:13!

Popeye 24:43

Grizz 29:37

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Snowshoeing and Christmas Cheer!

January 26th, 2012

Hey Everyone!!

This Sunday, Jan 29th, is our annual snowshoe and Christmas Party! We hope to see you at both, but, at the very least please come share a drink at the Raven with all of us. Here are the details:

Mt. Seymour Snowshoe 2:00pm
(meet at the gym at 1:15 to carpool up the mountain, or meet at the bottom of the main chair)

Get your snowshoes from Deep Cove Outdoors. (Reserve them)

MAP LOCATED HERE

Raven Pub 5:30pm
We will meet at the pub. There will be some appies provided and you are responsible for your own dinner/drinks. Please be responsible and make arrangements to get home safely if you are planning on staying a while. Feel free to bring spouses and family members to meet your extended family.

2010 Christmas Snowshoe Crew

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Jan 24 Whiteboard

January 25th, 2012

REST DAY aka GOATS aka Work on what you suck at!

Here are yesterday’s results:

7 Rounds for time of:

7 Front Squats 165/115

7 Chest To Bar Pull-Ups

 

TOP 3 MALES [Rx'd]:

King 8:13

Patch 8:52

Pistol 9:32

TOP 3 FEMALES [Rx'd]: 

Machine 12:13

Firecracker 15:48

Hulk 8:01 (85#)

COACH’S CORNER [Rx'd]: Popeye 7:55!, Coach Lu 10:48, Bull 9:36 (135#)

TOP PENNEWAY/PERCY RESULTS:

Jesse 7:36

Philty 7:48

Klutz 11:20

 

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Jan 23 Whiteboard & Today’s WOD

January 24th, 2012

Welcome back everyone. Another week, another PR, another opportunity to Succeed.  Always remember that: “You always past failure on your way to success” -from questforthegames 

Here yesterday’s results:

#1. 20 Minute AMRAP: 5 Burpees, 10 KB Swings, 15 Sit-ups

#2.  Shoulder Press 2-2-2-2-2-2-2-2-2-2

TOP 3 MALES [Rx'd]:

20 MIN AMRAP: Pistol 18 Rds, Flip 18 Rds, Crash 17

Shoulder Press 2 Rep Max: Tiny 185#, King 155#, Flip 155#

 

TOP 3 FEMALES [Rx'd]: 

20 MIN AMRAP: Hulk 17 Rds, Trigger 15 2/3, Tinkerbell 14 2/3

Shoulder Press 2 Rep Max: Sooze 90#, Apples 80#, Sassy 80#, Shocker 80#


COACH’S CORNER [Rx'd]: Bull 15 2/3 Rds & 150 Shoulder Press 2 Rep Max

SEE FOR YOURSELF:

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Nudge

January 21st, 2012

Classes have been packed all week so we know you don’t need much motivation to come to class. But just in case you need a NUDGE, here are some things to think about. Come and Get Some!

SEE YOU SOON

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Jan 19 Whiteboard & Jan 20 WOD

January 20th, 2012

Great work everyone on yesterday’s  ”Elizabeth” workout.

Here the results:

TOP 3 MALES [Rx'd]:

Machine’s Husband (formerly known as King and also known as Dick) 7:49

Pistol (also known as Mr. San Diego) 8:43

Flip (aka the Token Asian guy at the gym) 9:10

TOP 3 FEMALES [Rx'd]: 

Machine (aka Rx’d) 11:20

Shocker (aka Mrs.Mean) 75#12:37

Trigger (aka Your Turn To Do The Dishes Pete!) #85 15:53

COACH’S CORNER [Rx'd]:

Popeye (aka I’m Back! aka That’s My Baby In There!) 7:38

Lu (aka Coach aka Deep Cove Destroyer aka Mt. Seymour Monster) 10:32

Bull (aka Managing Editor aka Keep Going) 10:39

Today’s WOD:

“Jackie On and On”

3 Rounds for time:

1ooom Row

50 Thrusters

30 Pull-Ups

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Jan 18 Whiteboard “Primetime”

January 18th, 2012

In celebration of CrossFit Reebok commercials being seen all over Primetime TV all this week, here is Jan 18th’s “Primetime” WOD results:

19-17-13-11-7-5-3-2-1 rep rounds of:

Weigted Lunges 10/25

Weighted Sit-Ups 10/25

Weighted Push-Ups

TOP 3 MALES [Rx'd]: Pistol 8:30, Flip 8:58, KD (aka King Dick) 9:05

TOP 3 FEMALES [Rx'd]: Machine 7:05, Hulk 7:50, Klutz 8:34

COACH’S CORNER [Rx'd]: Popeye 9:32, Bull 10:26

January 19 Workout Of the Day is a CrossFit Benchmark WOD:

“Elizabeth”

21-15-9 rep rounds of:

Cleans 95/135

Ring Dips

“Help yourselves – come to class” -someone

 

 

 

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