Congrats to the Brannons!

WOD

Mobility before the WOD

AMRAP in 14 minutes;

400 meter row

Ground to Overhead lift 135/95 5 reps

Wall ball 20 reps

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Congrats to Andy and Kenna Brannon! They had a baby boy on Sunday. Fischer Dean Brannon, 7 lbs. 15 oz. Mommy and baby are doing well!

Comments

Clayton commented on 29-Feb-2012 01:32 PM

Congratulations Andy and Kenna!!

Rachel DeHoyos commented on 29-Feb-2012 03:55 PM

Todays WOD: 3 rounds + 218m row. Could not find a rhythm on the row. Good group today though!

Michele commented on 01-Mar-2012 06:26 AM

Modified WOD with back squats(65#) and WB situps. 3 rounds + row and back squats

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METCON

CHECK out the NUTRITION BLOG! Click on the nutrition tab just above the blog here and it will take you to a great recipe for killer paleo pancakes! There are also some great pics and instructions! Don't forget to check the nutrition blog regularly. Coach Missy is providing great information and resources to keep our diets healthy!

WOD

Mobility before the WOD

Four rounds for time of;

Run 400 meters

Push-ups 10 reps (games style)

Weighted lunges 20 reps (10 each leg) 25/15

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Comments

Ashleigh Fann commented on 28-Feb-2012 05:58 AM

CFE S&C WOD--AMRAP 10:00, 12 Push Press (95/65), 12 WB (20/16). 4 rounds + 7 PP. 1st workout. CFE row workout later...

Shannon commented on 28-Feb-2012 10:27 AM

Whoo thats a good lookin man on the site today!

Michele commented on 28-Feb-2012 10:51 AM

Today's WOD with 30# weighted lunges and ring rows instead of pushups - 15:26.

Troy commented on 28-Feb-2012 06:32 PM

Today's WOD: 12:53 Rx. Nice work Michele using 30#. Really sore from yesterday's wod, so I'll rest tomorrow and get ready for the next Games wod! Go Z team!

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Overhead Squats

WOD

Mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of;

KB Swings 20 reps (heavy)

Wall Ball 20 reps

Pull-ups 20 reps

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Comments

Rachel DeHoyos commented on 27-Feb-2012 10:13 AM

Overhead Squat: 40-45-50-55-60. Still working on form, but felt a lot of improvement since the last time we did OS. Metcon: 11:12- 1pd KB, 10# WB, Grn/Blu band pull-ups. Tough metcon!

Ashleigh Fann commented on 27-Feb-2012 12:08 PM

CFE DE: Good Mornings 8x3 on 0:45 (45#)...hello hamstrings! S&C WOD--"Amanda" 9-7-5 Muscle ups/Snatches (135/95). Ok, so since I can't do a muscle up it said you could substitute 3 pullups/3 dips per MU...well, we don't have dip bars, but we do have rings,
which I figure is more relevant to MUs anyway. Can't do ring dips either, but did negatives instead. Proud to say that I did all 63 of those pullups unassisted...my hands are now trash. :-) And I only used 65# for the snatches (power)--26:13

Tina Neuwirth commented on 27-Feb-2012 01:56 PM

Holy sore shoulders, Batman! Today I did some rowing and arm bike to get my shoulders warm and loose then lots of stretching. For good measure, I did some back squats 5x5: 145-155-165-175-175. Felt better on the BS then I have in a while...depth is getting
much better. Happy Monday!

Corey commented on 27-Feb-2012 07:45 PM

Back squats stayed lighter to avoid soreness. Been awhile on these. 7x5 - 185-225-235-245-255. Then today's three round wod with 2 pood KB - 9:36. Ashley you're going to be unstoppable when you get back to a normal altitude!

Coach D commented on 27-Feb-2012 08:11 PM

Wod -8:52 2 pood. No OHS.

Michele commented on 27-Feb-2012 08:18 PM

Went to yoga this morning. More challenging core work today. Later did a modification of the Saturday Fun WOD from a few weeks ago. This time I did 4 rounds for time - 400m row, 21 KB swings(25#) and 7 weighted lunges each leg(25#)Time - 14:08

Reed commented on 27-Feb-2012 08:22 PM

OHS: 115, 125, 135, 145, 155. WOD, 11:10. I tried to stay close enough to Charlie to push him and kinda push me too but I just couldn't hang with him on that last set of pull ups. Good job dude! Actually there was a lot of really good efforts tonight,
pretty inspiring!

Charlie commented on 28-Feb-2012 08:09 AM

Ohs: 115,125,135,145,155 Metcon: 10:40ish I think. My kb form fell apart at the end...probably a couple of no-reps there

Candace commented on 28-Feb-2012 08:51 AM

WOD- Working with the shoulder injury again so I did 25#KB, Box jumps instead of WBs, Ring rows instead of PUs. 10:13 and felt great.

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Rest Day

Rest

Corey during the 2012 CrossFit Games Open WOD 12.1, "the burpee WOD"

Team Results: Once our athletes post their existing times(we have calculated our times with the athletes that have not logged on and posted their scores yet), are 49th in the South Central Region! Way to go Z-Team! Remember team to post your scores!

Check out this article by Mark's Daily Apple. Thanks Chris Bohlin for the heads up. - Does Coffee improve endurance, power or strength performance? 

Comments

Michele commented on 26-Feb-2012 08:19 AM

It's a good day for Paleo Pancakes! Check out the Nutrition blog!

Ashleigh Fann commented on 26-Feb-2012 10:34 AM

Did the Burpee WOD yesterday. Only got 51, but between the cold temps (~10F) and the altitude (~7500ft), my airways seized up and I still feel like I'm out of breath all the time though not as bad as when I first got here. Coughed and wheezed the rest
of the night. :-( Today, headache that has yet to decide whether it is going to become a migraine or not...maybe am coming down with something or maybe it's the constant state of hypoxia. Did the CFE WOD today--45min time trial on the rower. Wasn't sure what
pace I could maintain for that time, so I just tried to keep it between 2:30-2:40. Got 8640m with an average pace of 2:36. Pretty sure I could shoot for 2:25-2:30 next time. Great job everyone on your Burpee WODs! Miss y'all!

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Agility and Power

WOD

AMRAP in fifteen minutes of;

Agility Ladder

Power Cleans 6 reps 135/95

Touch and go lateral sprints

KTE 8 reps

Date night!

This mornings schedule will include 10 am 2012 CrossFit Games Open WOD 12.1 competition and judging. Today is the last day to perform at the box.

Comments

Rachel DeHoyos commented on 25-Feb-2012 11:04 AM

WOD 12.1- 42 burpees. I did them at home and had my 6" mark in a door way. I know I lost some time because it wasn't the most efficient set up for burpees. It was painful but found I am getting better at pushing through and taking shorter rests to breath.
I wasn't gonna post my results here because I didn't hit my goal. However, after looking at the leaderboards on the games site, I had more burpees than some of the women in my age group and in the ind women list. I busted out another 8 burpees after a few
min rest. So I did get my 50 in...

Craig commented on 26-Feb-2012 07:20 AM

Ran the Cowtown 5k with my 7 year old daughter. She did great and we finished in 40:24. First time she has ever run anything and she said she had a blast and can't wait to actually train for it next year.

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Snatch

WOD

Shoulder and hip mobility before the WOD

Hang Snatch 3x5 (from the hang position,snatch to the full squat)

Rest

Five rounds for time of;

Row 200 meters

TTB 10 reps

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Coach Dozer doing box jumps!

Comments

Tina Neuwirth commented on 24-Feb-2012 07:56 AM

First, I have to say sorry to all the AM members. Darin had put my key on my desk at the clinic after he borrowed it, and I just did not see it! Sorry for starting class late, and thanks for Miles for bringing the key. Nice snatch movements to those who
did it. I did 12.1...not happy with my numbers and D still has to validate, but I believe I have 95 legit reps. Happy Weekend everyone! Way to go Candice on 12.1!!! 113 is impressive!

Tina Neuwirth commented on 24-Feb-2012 09:23 AM

Ok, so a little birdie told me that number for Candace was not an actual score...you'd better make good on it now girl! Good luck!

Rachel DeHoyos commented on 24-Feb-2012 05:40 PM

No feedback was left by this visitor.

Rachel DeHoyos commented on 24-Feb-2012 05:46 PM

Was only able to do lifting this morning due to the great "key debacle." Hang Snatch: 45-47.5-47.5-47.5-50. I was really struggling with form today. Did get in 10 KTE before I had to leave. I bought some inov8 shoes this afternoon. Can't wait to try them
out. I am going to attempt 12.1 tomorrow to break them in. My goal is 50....

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AMRAP

WOD

Mobility before the WOD

AMRAP in 10 min of;

Run 400 meters

KB swings 25 reps 2/1.5

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WOD 12.1 for the 2012 CrossFit Games Open has been released! AMRAP of Burpees for 7 min. If you have registered, and need to complete the WOD, the WOD times are listed below.

Thursday 5-6 pm

Saturday 10 am

Comments

Charlie commented on 23-Feb-2012 06:18 AM

100 burpees with 6+" jump for time: under 7min????? let me tell you, concentrating on the 6" target definitely adds some inefficiency to the movement

Michele commented on 23-Feb-2012 09:23 AM

Today's WOD - 12:13 using 25#KB. Gorgeous day for running!

Michele commented on 23-Feb-2012 09:49 AM

OK, I need to put glasses on before I read the WOD! Did this one at home and thought it was 4 rounds, not AMRAP! Don't ask me why! So, I did 4 rounds in 12:13. Guess I got a little more workout!

Clint commented on 23-Feb-2012 11:12 AM

Yesterday . Ladder 10,9,8...KTE,Burpee,DB shoulder press30#. 12:27. Today. AMRAP 10. 400m run,25 kbs 50# DB. 3rds. Good job on those Burpees Charlie.

Troy commented on 23-Feb-2012 09:13 PM

WOD 12.1 - 92 burpees. Those last 10 burpees were gut wrenching! Not sure if I can say, "Yeah Burpees" right now. :0)

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Let the Games Begin...

Comments

Matt commented on 22-Feb-2012 02:40 PM

But, it's National Margarita Day! How am I supposed to rest on a day like this!?!

Rachel DeHoyos commented on 22-Feb-2012 03:02 PM

Deadlifts: 95-105-115-125-135(PR). Death by burpees: I died after 5 rounds. Got 11 in the 6th round and went ahead and finished out #12. Rested for 2 rounds & tried to push out 12 one more time. Got 11 again (did the 12th one anyway). Did some core work
after WOD.

Charlie commented on 22-Feb-2012 06:05 PM

3 mile barefoot soft sand beach run sans margarita...31:48

Michele commented on 22-Feb-2012 09:33 PM

2K row - 9:52. Probably could have gone faster but just went for distance. Then DL - 95,105,115,125,135. Skipped burpees due to shoulders and did 3X10 ring rows instead. Then had a sugar-free margarita with homemade Margarita grilled chicken, steamed veggies
and salad!

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METCON

WOD

Mobility before the WOD, foam roll quads

AMRAP in 12 min;

KTE 12 reps

Power Clean 6 reps 135/95

Muscle-ups 3 reps

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Z-Team (mobility and recovery emphasis over the next 2-3 days, sleep, nutrition and recovery techniques such as foam rolling, proper hydration, supplementation, and active rest)

Comments

Ashleigh Fann commented on 21-Feb-2012 10:07 AM

CFE (1st workout)--6 x 500m row (rest 1:30); 2:09.2; 2:08.6; 2:08.2; 2:07.0; 2:07.9; 2:07.9

Clint commented on 21-Feb-2012 12:28 PM

TWOD:Air squat, 80-60-40-20; Sit-ups, 60,40,20,10; Incline push-up, 20,15,10,5. 14:33.My slow Sit-ups killed my time.

Ashleigh Fann commented on 21-Feb-2012 02:50 PM

CFE S&C WOD (2nd workout)--10! Bench Press (BW--haha! um, yeah how 'bout 85#), Deadlifts (BW--155#) 14:31

Coach D commented on 21-Feb-2012 06:57 PM

Power cleans 5x5, 135,165,185,205,225. Hspu on parallel bars, yesterday's metcon 21-15-9 kb 2 pd, du 2 x with ten min rest between. 2:07:64,2:07:59.

Troy commented on 21-Feb-2012 07:50 PM

WOD - 4 rounds + 1 clean, did jumping muscle-ups. Don't quite have the muscle-up skill yet, but I'm getting close. Thx for the hollering at the end Dman!

Michele commented on 21-Feb-2012 10:08 PM

Front Squats 5X5:55-65-70-75-80 Haven't done these in FOREVER, so I feel pretty good about it. My last recorded 1RM is 95#.

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Strength

WOD

Mobility before the WOD

Front Squats 5x5

Rest

21-15-9

KB Swings 2/1.5pd

Double Unders 

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2012 CrossFit Open WOD Times This Week!

Thursday 5 and 6 pm

Saturday 10 am

If special arrangements are needed, contact your coach.

Comments

Rachel DeHoyos commented on 20-Feb-2012 11:00 AM

Front Squats: 45-55-60-65-70. Metcon: 1pd and single unders. (still working on DU's.) 3:54. Almost unbroken- had to catch a few gasps of air from KB to SU's on 1st 2 rounds. I had some energy left and did a 21-15-9 of pull ups (grn/blu band) and sit-ups
not for time.

Ashleigh Fann commented on 20-Feb-2012 02:50 PM

I have decided to play around a bit with the CF Endurance site. Unfortunately, all i can do here is row, so row it is. Dead Hang pullups (w/band)--3 on 1:00 x 10; 3 RFT--7 Squat cleans (Rx-105#; me-75#), 14 Ring Dips (me-negatives); 400m run (me-500m row)--19:30
Kinda slow on the squat cleans, but I'd rather make sure I have good form and not hurt myself. Soooo looking forward to coming back down to a normal elevation. 70 days to go...

Michele commented on 20-Feb-2012 07:03 PM

Did 1.15 mile warmup run/walk with daughter. Then metcon at home - 3:05 with 25#KB(all I have at home) and all DU's. Strung 10 together! Those are coming much easier!

Corey commented on 20-Feb-2012 07:35 PM

Row intervals from Friday - 3:18, 1:44, 0:51, 0:19. I think that last one is wrong but that is what I wrote down. Then todays KB/DU wod - 2:13.

Charlie commented on 21-Feb-2012 09:12 AM

FS: 175,185,195,205,205(3) WOD: 2:17 Nice work, Corey...especially after that rowing. Jake, your kb form was perfect...i think i would have had a couple no-reps if this were the games

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