Saturday Fun!

WOD

Dynamic warm-up before the WOD

3 Rounds for time of;

Run 800 meters

30 Air Squats

25 Pull-ups

20 Push-ups

15 Weighted Sit-ups 35/25

Post time to comments

Coach Dozer demonstrating proper Clean form!

Coaches Challenge Results – Prescribed winners will receive a 1 year subscription to the CrossFit Journal. Participants who completed all 12 workouts will receive 1 speed rope.Participants scores will be posted in the front office. Congrats to all who stuck it out and completed the challenge! The lowest score was dropped.

RX Winners

Men

1-Charlie Fisher

2-Reed Kellum

Women

1-Shannon Kellum

Comments

Michele commented on 20-Aug-2011 09:20 AM

Way to go, Coaches Challenge winners! You deserve it! What an inspiration to the rest of us! We are proud to have you at the Box!

Corey commented on 20-Aug-2011 11:56 AM

Today's wod as rx'd but did 1000m row in 1st and 3rd round - 24:34 I think.

Peter commented on 20-Aug-2011 04:54 PM

Did today's WOD at my house. I modified it a little...800m hill run and did weighted pushups(25#) which made it a little more brutal. 28:15. Congrats to Reed, Shannon and Charlie! Looking forward to the Ranch WOD!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

W.12

WOD

Dynamic mobility before the WOD

W.12 Coaches Challenge - CrossFit Total - max shoulder press, back squat and deadlift (maintain proper form with only minimal form break throughout the movement.

Post loads and to comments

Ok, here we are after 12 weeks of grueling WODs and lots of new experiences, we are done after this last WOD! Congrats to all who have participated and stuck in there to finish every single WOD. We will calculate all the scores and drop the lowest score for each athlete who completed all the workouts unscaled. Once the scores have been calculated, they will be posted on the site. I am so proud of everyone who participated! The Coaches Challenge will be a great tool to get you ready for our 2nd Annual Box Games/Ranch WOD Challenge! Keep up the good work!

Official results will be calculated and posted in the box at the end of next week

Comments

Corey commented on 09-Aug-2011 06:28 PM

CF Total - SP - 145#, BS - 255#, DL - 365#. 765 total. Down from over a year ago in everything, but happy considering recent limitations. Then did a 2000m row at a steady 1:50 pace. Just enough to feel a little burn the last few hundred meters. This week
will try to squeeze in the other coaches woods I've had to skip. Everyone looked strong today. I haven't seen Josh and Ryan lift much but those guys killed it! I already knew you were strong Craig :) You guys will be really breaking through in the next several
months. Great job.

Corey commented on 09-Aug-2011 06:45 PM

Couldn't log in on Saturday for some reason but had 4 rounds plus 300m run. Caught up to Pete, but had to drop my BS weight after 2 rounds from 225# to I think 185# to do it. Will be working on that squat!

Ashleigh Fann commented on 09-Aug-2011 07:00 PM

This was a baseline for me as I'd never tried a 1RM for any lift. SP-80#, BS-145#, DL-205#; Total-430. Then Kim decided to goad me into doing yesterday's 10!-WOD. Glad she did, but that was a tough one, especially after lifting heavy. Finished in 21:20,
with 1pd KB, red band pullups, and scaled the SQCL to 55#. Thanks for pushing me to do more Kim!

Craig commented on 09-Aug-2011 08:22 PM

SP: 160 (PR) BS: 355 (PR) DL: 405 (PR) Total: 920 (Up from 860 last time) Great group in the 4:00 class supporting each other as we knocked it out!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

METCON

WOD

Dynamic mobility before the WOD

10!-KB Swings, Pull-Ups, Cleans 115/75

Post time to comments

"You know how you get used to the heat, you train it"-Brett (wisdom from our local firefighter)

We will complete the Coaches Challenge WODs this week! W.12 will be released tomorrow. The scoreboard will be updated later today. Great work to everyone who has taken up the challenge!

Comments

Peter commented on 08-Aug-2011 07:32 AM

10! KB (2.5 pd) / pullups / 115 lb Cleans - 16:59 - this will take it out of you. Everyone kicked butt this morning!

Rachel DeHoyos commented on 08-Aug-2011 07:48 AM

KB-1pd/pull-ups grn & blu band/ 45lb cleans. 26:58. Very tough WOD. I'm still trying to master my form on cleans. I was whooped at the end. I agree with Pete, everyone kicked butt this morning.

Michele commented on 08-Aug-2011 07:55 PM

First WOD with shoulder movements in about 2 months. Not sure if it was a wise one to start with! Did 25#KB and 55# cleans, blue band pullups. 10! is a sneaking one with simple movements, but there is nothing simple about it! I'm glad I didn't add up the
total reps on each movement beforehand! Time-22:30 Way to smoke it, Shannon!

Matt commented on 08-Aug-2011 09:01 PM

WOD in 17:31 w/ 2.5 pood KB's and 125# cleans. Outside, in the heat, with three headed fire breathing dragons. Yeah, dragons, I killed those too. Just like the WOD.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

W.11

WOD

Coaches Challenge WOD.11

For time;

Run 400 meters

OHS 30 reps 135/95

Run 400 meters

KTE 40 reps

Run 400 meters

KB Swings 2/1.5 50 reps

Run 400 meters

Post time to comments (modify reps,weight or movement as needed for scaling)

Alternate WOD

21-15-9

OHS 95/65

Push-Ups with hand release at the bottom

150,100,50 yard dash shuttle run in between rounds

Post time to comments

Comments

Terra commented on 02-Aug-2011 07:47 AM

Yesterday's snatch 45,45,45,50,55; felt like I could have snatched more to the top, but the OHS is such a weak move for me, so I would not have been have to complete the movement over 55# :( Row 4:40/Run 3:38...the rower is such a mental beatdown for me
to stare at the clock the whole time. This am, I ran 5 miles - avg pace 8:48...including a VERY slow first mile just waking up! Happy Tuesday.

Charlie commented on 02-Aug-2011 08:06 AM

alternate wod: 5:55rx'd. ohs from the rack and to clarify-we did round of 21 then 150yard shuttle,15 then 100yard shuttle,9 then 50yard shuttle. my daughter, melanie finished in 6:49 with 35# ohs.untimed annie afterwards.

Terra commented on 02-Aug-2011 08:12 AM

For some reason my post reads negative to me...the snatch movement was actually fun and by the 3rd round it started feeling good to me. And I SO enjoyed my run this am. I love sunrise runs at the lake. Watching the west be painted by the sun rising in
the east. It's a magical time of day.

Ashleigh Fann commented on 02-Aug-2011 04:27 PM

W.11 today, my first Coach's WOD...after not doing anything for a week being out of town. 25.04. Scaled to 55# on the OHS and then used 35# for 30 KBs and 25# for the last 20 due to some shoulder instability. Holy crap...almost met Pukie today...almost.

Corey commented on 02-Aug-2011 07:11 PM

W.11 - due to wrist problem substituted 185# back squats for overhead squats. All else as rx'd. 17:54. Very impressive times as rx'd, Doane and Shannon! It's great to see everyone working hard!

Shannon commented on 02-Aug-2011 09:01 PM

W.11 rx'd 22.24. This WOD was so very mental! You just keep saying one more body, just do one more. I have no real advice for this one except you are stronger than you think- just one more! Thank you for all of the encouragement everyone at the box tonight,
as always, great group!

Matt commented on 02-Aug-2011 09:52 PM

W.11 as rx'd. 20:50-ish. Need to check the board again. Really tough WOD. Especially with the heat.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

W.10

WOD

W.10 - AMRAP in 10 minutes

Power Clean & Jerk 5 reps 165/115 (scale clean and jerk to capacity for movement quality)

Double unders 30 reps

Post rounds to comments

The 7 am Tues/Thurs Class is back!

Comments

Matt commented on 26-Jul-2011 09:56 AM

We are SO cool.

Michele commented on 26-Jul-2011 11:14 AM

Subbed Clean and Squat at 55# for Clean and Jerk to save shoulders. Completed 3 rounds plus 15 double unders. Hoping the lash marks go away soon!

Terra commented on 26-Jul-2011 03:38 PM

3+ very HOT amd slow miles this afternoon :)

Corey commented on 26-Jul-2011 07:08 PM

Yesterdays wod - BS - 185-195-205-215(7)-225(5). Rough day with the squats. KB swings 4x10 - 2 pood, 2.5, 2.75, 3. Lost my grip on last set after 8 swings. Did 3 more, last one as a penalty. 1000m row - 3:23.9. Felt good after 600m, then the burn kicked
in.

Athena commented on 26-Jul-2011 07:31 PM

Did a modified version of yesterday's WoD. BS: 110 (5), 130 (5), 145 (11) , KB Swings: 44 lbs. x 10, 1.5 x 10, 1.5 x10 then 2 pood (very ugly and broken down to 2-3-3-2 and I tipped over in the end. I couldn't get the kb overhead straight up so I don't
really consider it legit. Tipped over in the end!). I rowed 5k yesterday at my house so I did 3x15 GHD sit-ups instead. Great group today!

Matt commented on 26-Jul-2011 07:46 PM

W.10 twice. First time I couldn't get my double unders together. Did 1 round plus some doubles. Waited about twenty minutes and did it again. 4 rounds and 4 c+j's.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

W.9 or Olympic Lifting

WOD

Dynamic warm-up before the WOD

W.9

Row 800m

3 rounds of; 

Box jumps 20 20"

Wall Ball 20 20/14

HSPU 10

Run 800m

Post time to comments

or

Choose an olympic lift, i.e./ clean,snatch, hang clean, power snatch and perform 3x5. Focus on quality movement and not quantity. 

Rest

Pull-ups 100 for time

Post loads and time to comments

Now that's what I call triple extension! Way to pull Rachel. Congrats to Rachel who just finished on-ramp and knocked over 2:20 off her baseline time in 30 days. You go girl!

We had a great time with new members last night! There were lots of new ideas and information. Keep your eyes open for things to come! 

Comments

Tina Neuwirth commented on 22-Jul-2011 08:25 AM

Nice job on W.9 this AM to all who attempted! Way to hang with the more experienced crew, Rachel! Good to see Katie again too. Nice lifting, Erin, and congrats...if you don't know what I am talking about, better talk to Erin! This AM I did the WOD from
Wed, I think. 4 round OHS (75) - 8, Power cleans (75) - 4, windshield wipers - 2. 4:05. I have to thank Shannon for setting the bar on these WODs. Gives me something to shoot for. Shannon, I think you had me on the windshield wipers with your gymnastics background.
I did them, but don't think they were pretty or fast!

Rachel DeHoyos commented on 22-Jul-2011 08:55 AM

I told myself I would wait until I completed On-Ramp before I began posting results... so, here goes... I was pretty stoked after knocking off almost 2 1/2 min off my baseline last night and was excited to start "Big Girl/Big Boy" WOD's. Man, what a WOD!!
Did coaches WOD W.9. I had to scale back a bit but made it through. Did 12" box jumps in round 1 and 18" step-ups for round 2 & 3. 10lb wb all 3 rounds. Did pike HSPU on round 1 & 2 and reg pu's for round 3. I didn't have much in the tank left at that point.
The 800m run/walk hurt, but I made it. 21:24. Thanks to everyone for all the encouragement today and throughout on-ramp. I really love the positive attitude and atmosphere at the box and am very happy to be a part of this exceptional cross-fit family!

Michele commented on 22-Jul-2011 09:12 AM

Way to go, Rachel! Your determination is so inspiring! You deserve to be proud of your baseline improvement. You are going to see dramatic results in no time! The rest of us will be striving to keep up with you!

Ben Coad commented on 22-Jul-2011 09:44 AM

Did W.9 this morning! Is was a good WOD. Did it at 19:00 as Rx'd. The trick with this one was pacing and not doing any one movement too fast.

Michele commented on 22-Jul-2011 10:34 AM

Did 1/2 Cindy at home - 5 pullups, 10 pushups, 15 squats, 10 min AMRAP. Got 10 rounds + 5 pullups and 10 pushups. Finally progressed to the blue band! Woo Hoo!

Charlie commented on 22-Jul-2011 07:21 PM

w.9 rx'd* 22:45 i think. * because i wasn't pleased with my hspu...last couple on the 2nd and 3rd sets could have easily been no-reps. reed, i felt your pain!

Shannon commented on 22-Jul-2011 08:42 PM

Did not do anything but eat today- will not post what i ate. Just logged on to both humbly thank and encourage you TIna. Great job on W.9- you killed it. Windshield wipers take time and believe me nothing is pretty when your (anyones) toes are touching
the bar lol! Thank you for the encouragement it means a lot truly. Back to eating clean because I am miserable and would never use this crap to fuel a workout! Sounds like everyone did great tonight!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans

WOD

Dynamic mobility before the WOD

Cleans 3x5

Rest

GHD Sit-ups 3x15

GHD Hip Ext 3x10 with weight

Post loads to comments

Here it is, W.9!

Row 800 meters

3 Rounds of;

Box Jumps 20 reps 20"

Wall Ball 20 reps 20/14

Handstand Push-ups 10 reps

Run 800 meters

Post time and load to comments

New On-ramp member, Kirby!

Check out this blog on longevity! http://danjohn.net/category/blog/

Comments

Candace commented on 19-Jul-2011 08:53 AM

Yesterday's open gym: I worked Dead lifts. Love to hate them. 5x5 125-135-145-155-165. Chose Annie for a short and fast workout-9:03. Previous time was 11:46 so I def PRd on that one! Great work to everyone! I want to give a shout out to Shannon and Reed......they
are reaching their 30th day of Paleo and its inspriring many people! Keep it up. Its motivating and y'all are looking amazing!

Michele commented on 19-Jul-2011 04:46 PM

Cleans 35-45-55-60-65 GHD situps and weighted hip extensions with 10-15-20. Later went cycling for 5.15 miles at just under 14mph. Total time 22:26.

Corey commented on 19-Jul-2011 06:58 PM

Modified Coach's Challenge - 800m row, 3 rds of 10 tire flips (Bubba), 20 WB, and 20 TTB, then 800m run (or trot in my case). 20:47 Really took it easy on the run to protect my calf. Focused on pose running from the great class on Saturday. Way to go on
the wod, Shannon!! You have way more strength and capacity that you give yourself credit for. Kind of like your husband!

Shannon commented on 19-Jul-2011 08:59 PM

First off, thank you to Candace for your support during the past 30 days and beyond. You are such a tower of strength for me. Thank you for caring about our journey. Corey, thank you for cheering me on today. It meant so much that you took time out after
your own wod to focus on me and my workout. It really did help. Thank you also for the comment- it is always nice to have a little confidence boost. I did W.9 today. Whew, I was like a flat tire at the end. 18:43- it was every single bit of 18:43 too... I
did not enjoy doing the WOD alone but it was so very mental for me to challenge myself without competition. It was a great wod- beware of the box jumps after the second round of HSPU.

Dexter commented on 19-Jul-2011 10:35 PM

birthday WOD as rx'd by mgmt. 41-35-29-23-17-11-5 of DU's, 20# WB-SU, GHD Back Ext, then 150 cal row,36:45.51.

Ashleigh Fann commented on 19-Jul-2011 11:06 PM

Cleans 35-45-55-65-75. Really was just working on getting the movement right. Thanks Clayton for all the tips. I think I will not have bruises on my chest this time from catching the bar on my sternum! GHD situps and extensions w/10#.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

W.8

WOD

Dynamic mobility before the WOD

21-15-9

Thrusters 95/65

Burpees

Post time to comments

If you have already performed the Coaches WOD this week, do 5x5 of your weakest strength movement followed by 100 KB Swings for time.

Visiting athlete, Adam Eckstein and our own Doug! Synchronized GHD extensions!

Comments

Tina Neuwirth commented on 15-Jul-2011 08:09 AM

Great effort to everyone this AM. Way to go to those who did W.8. Welcome to our new member, Katie! This AM I did the 1000 m row at a 2:40 pace (went just a little faster than that and felt GREAT). Then did the most humbling BW movement for me, dips. 5
sets to failure (which did not take long): 7-4-2-2-2. Then 3-3-3-3-3 dragon flags (eccentric). Lots of stretching and rolling because I am sore from W.8! Have a great weekend everyone!

Corey commented on 15-Jul-2011 07:04 PM

5x5 deadhang chinups - 15-14-12-13-9. 100KB swings 1.5 pood - 2:35

Matt commented on 15-Jul-2011 08:02 PM

100 1.5 pood KB Swings for time: 3:03

Michele commented on 15-Jul-2011 09:16 PM

Was planning to run today but was greatly discouraged by the thermostat showing 106-degrees! I waited until almost dark and went for 2.11 mile brisk walk. Avg speed 3.84mph. Total time 32:56. Felt good to burn 200 calories after dinner! Now I'm drenched
and it's 9:15pm!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Going Heavy!

WOD

Choose your weakest basic strength movement i.e./ back squat, deadlifts, shoulder press and perform 2x5. Focus on building maximal effort with each 2 rep progression with full movement.

Rest

4 Rounds for time of;

Push-ups 25 reps, Sprint 20 meters, Push-ups 20 reps, Sprint 40 meters, Push-ups 15 reps, Sprint 80 meters, Push-ups 10 reps

Row 500 meters

Post loads and time to comments

W.8 Released:

21 Thrusters, Burpees (thruster weight 95/65)

15 Thrusters, Burpees

9 Thrusters, Burpees

This is why CFFTW is the best. Like Father, like daughter! 

Camee Bohlin, Chris Bohlin's daughter doing 5 pull-ups

Comments

Peter commented on 11-Jul-2011 08:42 AM

W.8: 5:22 rx'd. That second set of burpees is brutal! Good Luck!

Tina Neuwirth commented on 11-Jul-2011 01:05 PM

Did a team WOD today. 4 stations: 400 m ellitical, squats, push ups, sit ups. 4 man team, one at each station. The person on the elliptical determines the time for the station. AMRAP at each station. Elliptical: 1:57, squats: 120 (in 2:17), push ups (2:00):
61, sit ups (2:02): 71. Good fun team WOD!

Terra commented on 11-Jul-2011 03:05 PM

I can't read...I ended up doing 5 sets of 5 backsquats. Went lighter on weight b/c nursing a hip annoyance. 85,95,100,105,110 5:38 for metcon

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Rest Day

W.7

AMRAP in 10 minutes of;

3 Muscle-ups

6 Deadlifts 245/165 (maintain proper form throughout movement)

9 Burpees

WOD

Active Rest Day!

Emily and Abby doing pull-ups at the end of a WOD at Bethesda Christian School ZoiFit Strength and Conditioning Camp this summer!

"Let food be your medicine"- Hippocrates

Comments

Post has no comments.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment