CrossFit Tallahassee Bloghttp://www.cftally.com/blog/Wed, 15 Feb 2012 03:31:08 +0000en-USSquarespace Site Server v5.11.81 (http://www.squarespace.com/)Run, Climb and Push...quickly!Front LeverInverted HoldPush-upRope ClimbRunSkin-the-catStretch: Simple Five Way ShoulderGreg KeeterWed, 15 Feb 2012 02:23:00 +0000http://www.cftally.com/blog/2012/2/14/run-climb-and-pushquickly.html300500:3092402:15033968Today's WOD:
Run 400m
2 Rope Climbs
20 Push-ups
  
3 Rounds for time.
  
Time limit: 10 minutes
  
Last on: 09 14 11
  
Followed by:
  
Skin the Cat
Inverted Hold
Front Lever
  
3 rounds of 3 reps, not for time.

Warm-up:

  1. Run 400m
  2. Shoulder ROM
  3. Ring Dip x10
  4. Sit-up x20
  5. Group: Pose Drills
  6. Group: Rope Climb
  7. Group: Gymnastic Skills

MOD:

Running Mechanics
Rope Climb
Gymnastic Skills

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn S. 17:39 Scaled (overtime)

Ronbo 17:19 Scaled (overtime)

Steven L. 17:21 Scaled (overtime)

Bamf 15:20

Chryssi M. 17:08 Scaled (overtime)

OMD 8:29

Andrew 16:16 Scaled (overtime)

Jay B. 15:30 Scaled (overtime)

Chrs B 14:38 Scaled (overtime)

Samantha G. 16:59 Scaled (overtime)

Harold R. 17:56 Scaled (overtime)

Ryan V 13:06

Sarge 10:00 1+18pu Scaled

AJ 2+Run 11:30 Scaled (overtime)

MO 10:00 1+RC Scaled

Luisa 1 + run 10:00 Scaled

Sandy 2+run 12:00 Scaled

Scooter (Vinny)10:00 2 rds Scaled

Tiger 12:13

Chevy 10:12 Scaled

Ox 14:20

Kyrie 10:00 Scaled

Bug 10:00 2rds  

Rich 8:34

Sweet Tea 10:00 Scaled

Elena 10:00 2rds Scaled

Charlie 10:00 2rds+2rc Scaled

Little G. 10:00 1+4PU Scaled

Kristen 16:21

Carrie 10:00 2rds Scaled

Franchesca 10:00 1+rc Scaled

Quentin 10:05

Thomas W. 10:00 2+run Scaled

Reynold 11:24

Grizz 10:00 1+1RC

Vicky 12:09 Scaled (overtime)

Logan 12:45 

Charlie Girl 15:23 Scaled (overtime)

Andrew 10:00 

Eric C. 10:00 2 rds. Scaled

Clara K. 10:00 1+18pu Scaled

Flex 12:00 2+pu

Will J. 13:00

Stephen M. 10:00 2+run Scaled

Fuma 0:00 2+run Scaled

Samantha P. 10:00 1+wc Scaled

Rick B. 11:34

Bridget M. 10:00 Scaled

Monkey 13:09 PR

Amish 8:44

Mike C. 11:35 Scaled (overtime)

Michael J. 14:21 Scaled (overtime)

Corey B. 15:43

Lindsey B. 10:00 Scaled

Andy 9:00

Allison 10:00 1+4 rc Scaled

Brian 11:24

Super G. 12:00

Merrick 12:43

Jeff 10:00 2 rds scaled

Captain 11:28 Scaled (overtime)

El Diable 12:25 Scaled (overtime)

Jorge 10:00 4+run Scaled

Stoner 8:18

Chance 9:12

Justin B. 12:08 Scaled (overtime)

Alex 10:00 2 rds Scaled

Rarbit 12:08 Scaled (overtime)

Darren 10:00 2 rds. Scaled

Firecracker 9:57 

Jimbo 8:06 (fastest time)

Jenna 10:00 2 rds +rc Scaled

Casey 10:00 2 rds + rc Scaled

Gustavo 10:00 1 +run Scaled

Paul 10:00 2 rds + run Scaled

Geoff 10:53

]]>http://www.cftally.com/blog/rss-comments-entry-15033968.xmlMaking you StrongBack SquatPush PressSlam BallStretch: HamstringGreg KeeterTue, 14 Feb 2012 02:11:00 +0000http://www.cftally.com/blog/2012/2/13/making-you-strong.html300500:3092402:15020185Today's WOD:
Back Squat 5-5-5
  
Last on: 12 30 11
  
Push Press 5-5-5
  
Last on: 12 12 11
  
Followed by:
  
Slam Ball 3 Minute AMRAP 25/15 lbs

Warm-up:

  1. Row 300m
  2. Shoulder ROM
  3. Reverse Hyper x10
  4. Hip Extention x15
  5. Group: Back Squat
  6. Group: Push Press

MOD:

Back Squat
Push Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ryan V. 115-135-155(pr)/ 75-95-105(pr) 53

John R. 225-225-245(pr)/115-115-135  66

Will B. 185-185-205/135-155-155  62

Bamf 195-205-215/ 135-155-165  70

Jorge 225-245-255/95-115-115  58

Ronbo 265-285-315(jpr)15-135-140  64

Steven L. 185-185-135-75-95-105/  70

Special K. 185-185-195/115-125-135  62

Harold R. 185-215-245/95-125-155 42

Jay B. 185-185-185/95-115-135  63

Chris B. 205-205-205/115-115-115  60

OMD 225-245-245/135-135-155  92

Joker 275-295-315/135-135-155  79

Samantha G. 105-125-125/75-75-75  65

Sarge 105-125-130/70-85-85  77

Tweety Bird 65-85-95/55-60-65  61

Rick B. 205-225-235/135-155-175  72

Greg T. 135-155-155/95-105-125  36

Andres Z. 160-180-205/      52

Matthew K. 145-155-1759pr)/95-105-125(pr)  52

Mo 115-115-125/65-65-75  58

Tink 85-105-105/55-65-70  63

Suzie Burpee 85-105-105/ 55-55-55  65 @10#

Luisa 105-125-135/65-75-85  62

Bug 125-135-145/ 85-90-90  70

Missy 125-125-125/85-85-85  87

Chevy 255-275-285(pr)/165-185-195(pr) 69

Rich 255-275-135/165-185-215  92

Sandy 105-115-115/75-75-75  62

Jeremy 135-135-145/95-115-125  57

Stoner 255-275-305/185-215-225  116(15#)

Charlie 115-125-135/95-105-115  50

Louis 115-135-135/95-95-95  47

Merrick 165-185-195/135-145-145  62

Elana 105-105-95/65-65-65  58

Vinny 165-185-195/135-145-145  52(15#)

AJ 185-225-245/135-145-155  68

Cornbread 225 255-275(pr)/135-155-165  58

Chance 185-195-205/115-135-145  65

Reynold 155-165-165/95-85-85  57

Remaining results will be input on 2/15.

]]>http://www.cftally.com/blog/rss-comments-entry-15020185.xmlAdd TwoDodge BallHandstand WalkRun (Sprint)Sit-ups (Weighted Twists)Toes-to-barrStretch & Roll: Athletes' ChoiceGreg KeeterSat, 11 Feb 2012 02:27:00 +0000http://www.cftally.com/blog/2012/2/10/add-two.html300500:3092402:14907123Today's WOD:
10 Toes-to-Bar
10 Handstand Walk Steps
10 Weighted Twists Sit-ups 45/35 lbs
Run 200m
  
Add two reps for each round for 5 rounds.
  
Time limit: 18 Minutes
  
Followed by:
  
CrossFit Dodgeball
  
Blue = Handstand Walk x4 steps
Red = Tuck Jump x3
Green = Burpee Backwards Jump x2
Orange = V Sit-ups x4
Purple = Plank Hold 20 sec
Yellow =  Chin Up x5

Warm-up:

  1. Dumpster Dash
  2. Squat Jumps x20
  3. Shoulder ROM
  4. Chin-ups x10
  5. Rope Climb x2
  6. Bridge 3x for 10 seconds
  7. Group: Pose Running Drills

MOD:

Handstand Walk
Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

 

 

 

 

]]>http://www.cftally.com/blog/rss-comments-entry-14907123.xmlChipper Time with Partner PowerHang Power CleanPartner Ball Throw Sit-upPartner CarryPartner WODPower SnatchPush-up (Elevated)Run (w/ Medicine Ball)SStretch: HamstringSumo Deadlift High PullGreg KeeterFri, 10 Feb 2012 02:23:00 +0000http://www.cftally.com/blog/2012/2/9/chipper-time-with-partner-power.html300500:3092402:14907069Today's WOD:
Chipper Time with Partner Power
  
400m Partner Run w/Medicine Ball Pass 20/14lb
50 Power Snatch 1/2 BW
50 Elevated Push-up 24/20"
50 Hang Power Clean
50 Sit-ups Throw over the box 20/14lb ball
50 Sumo Deadlift High Pull
Partner Carry to Stop Sign and back
  
Weight is 1/2 smallest partner's weight
  
Time limit: 35 minutes

Warm-up:

  1. Row 30 Calories
  2. Shoulder ROM
  3. Medicine Ball Clean x10
  4. Toes-to-Bar x10
  5. Group: Sumo Deadlift High Pull
  6. Group: Snatch
  7. Snatch 10 in 10

MOD:

Power Snatch
Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

 

]]>http://www.cftally.com/blog/rss-comments-entry-14907069.xmlHave you signed up for the Open yet?2011 Games WODBox JumpBurpee (Bar-facing)Muscle-upOverhead SquatSStretch: Simple Five Way ShoulderTabataGreg KeeterThu, 09 Feb 2012 03:37:00 +0000http://www.cftally.com/blog/2012/2/8/have-you-signed-up-for-the-open-yet.html300500:3092402:14906962Today's WOD:
2011 CrossFit Open WOD # 4
  
60 Bar-facing Burpees
30 Overhead Squats 120/90 lbs
10 Muscle-ups
  
10 Minute AMRAP
  
Last on: 04 14 11
  
Followed by:
  
Tabata Box Jumps 24/20" 

Warm-up:

  1. Run 400m
  2. Shoulder ROM
  3. Overhead Squat w/bar x10
  4. Ring Dip x10
  5. False Grip Ring Pull-up x10
  6. Group: Overhead Squat
  7. Group: Muscle-up

MOD:

Muscle-up
Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS

]]>http://www.cftally.com/blog/rss-comments-entry-14906962.xmlA visit with NicoleGirl WODPull-upRollout: LegsRunGreg KeeterWed, 08 Feb 2012 02:33:00 +0000http://www.cftally.com/blog/2012/2/7/a-visit-with-nicole.html300500:3092402:14906566Today's WOD:
Nicole
  
Run 400 meters
Max rep Pull-ups
  
20 minute AMRAP.
  
Last on: 08 11 11

Warm-up:

  1. Jump Rope 2 Minutes
  2. Pull-up x10
  3. Ring Dip x10
  4. Sit-up x20
  5. Group: Pose Drills
  6. Group: Kipping Pull-up

MOD:

Running Mechanics
Kipping Pull-up

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

Joslyn 6/24 Scaled

Steven 6/33 Scaled

Ronbo 5/42 Scaled

Becca 6/66 Scaled

Bamf 6/55

Special K. 6/39 Scaled

Ryan V. 7/48

Jorge C. 6/44 Scaled

Samantha G. 5/9 Scaled

Andrew S. 6/36 Scaled

OMD 7/113

Harold 6/28

John R. 6/64

Missy 7/59 Scaled

Sarge 5/18 Scaled

Luisa 6/55 Scaled

Little G. 7/36

Chryssi 5/30 Scaled

Carrie 4.5/42 Scaled

Mo 5.5/52 Scaled

Vicki 7/40 Scaled

Sandy 4.5/21 Scaled

Bug 6/32

Joker 6/87

Kaine 7/22

Chevy 7/70

Stoner 6/122

Rich 6/112

Mighty Mouse 6/80

Jenna 7/69 Scaled

Char 6/42 Scaled

Bell 5.5/48 Scaled

Natalie 6/24 Scaled

Kirby 6/43 Scaled

Tom W. 7/22

Reynold 9/77

Mike C. 8/44

Pat 6/59

Will B. 8/45

Brian 5/60

Casey 6.5/54

Chris W. 7/62

Kyrie 5/34 Scaled

Quentin 7/75

Chris B. 7/47

Logan L. 7/75

Jay B. 6/50

Flex 6/83

Andrew W. 7/58

Charlie 6/21 Scaled

Professor 6/105

Silverback 7/98

Amish 7/97

Slash 5.5/50 Scaled

Will B. 7/47

Katie 2/6 DNF

Samantha S. 5/29 Scaled

Stephen 6/32

Susie Burpees 6/47 Scaled

Couchfit 6.5/44

Fuma 7/25

Greg T. 4/17 Scaled

Allison J. 5/21 Scaled

Coco 6/59 Scaled

Monkey 6.5/77

Dylan W. 6/45 Scaled

Lewis 6/13 Scaled

Karissa 5.5/24 Scaled

Paul 6.5/26 

Michael J. 7/40

thomas T. 5/11 Scaled

Alex 6/10 Scaled

Elena 6/40 Scaled

Jeff P. 6/36 Scaled

Merrick 6/71

JuJu 6/32 Scaled

Rick B. 6/48 Scaled

Chance 6.5/107

Corey 5/75

Megan 6/21 Scaled

Curt 5.5/32 

Andy 6/102

Lindsey 6/35 Scaled

Michael D. 6/37 Scaled

Captain 4.5/21

El Diablo 6/91

Justin 9/53 Scaled

Rachit 6/32

Geoff 8/45

Chris 6/46 Scaled

Elizabeth 5.5/85 Scaled

Firecracker 6/27

 

 

]]>http://www.cftally.com/blog/rss-comments-entry-14906566.xmlWarrior Dash North FloridaGreg KeeterTue, 07 Feb 2012 15:35:34 +0000http://www.cftally.com/blog/2012/2/7/warrior-dash-north-florida.html300500:3092402:14915366I know you are all looking for ways to use the fitness you've created doing CrossFit.  Here's a good opportunity and if you act fast you can get it for a real price.

LivingSocial has a 50% off deal but there is only one day to go!

Check it out!

]]>http://www.cftally.com/blog/rss-comments-entry-14915366.xmlSquatting & CleaningCleanOverhead SquatRollout: Shoulders & Upper BackGreg KeeterTue, 07 Feb 2012 03:53:00 +0000http://www.cftally.com/blog/2012/2/6/squatting-cleaning.html300500:3092402:14898943Today's WOD:
Overhead Squat 3-3-2-2-1-1
Last on: 12 27 11
  
Clean 3-3-2-2-1-1

Warm-up:

  1. Dumpster Dash
  2. Shoulder ROM
  3. Walking Lunge w/PVC Overhead x20
  4. Squat Jump x10
  5. Group: Overhead Squat
  6. Group: Clean

MOD:

Overhead Squat
Clean

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

OMD 135-165-175-185-195(f)/135-165-185-195

Carlos N. 95-95-115-115-125-125/185-195-205-215-225-255

Bamf 750-85-95-105-105-105/115-125-135-145-145

Becca 60-65-70-85-85-95/65 all sets

Steven L. 75-75-85-85-95-95/95-115 all sets

Ronbo 95-125-135-135-135/125-135-145-155-160-160

Special K. Practice/115-115-135-135-155(m)

Joker 135-155-185-205-215-225(f)/135-155-185-205-215-225(f)

Harold R. 135-165 all sets/ 135-165-185-185-185

John R. 95-95-115-115-125-125/135-135-165-165-175-175

Samantha G. 35-55-55-55-65-65/65-75 all sets

Angelica 35-35-40-40-35-35/55 all sets (practice)

Char 45-50-55-60-60-60/55-60-75-75-80-85-85

Belle 45-50-55-60-60-60/55-60-75-75-80-85-85

Missy Practice/75-75-80-85-85-95

Stoner 185-205-215/215-225-245-255-265-275(f)

Jeanette practice/practice

Lewis 65-65-75-75-75/75-75-95-95-115

Bug 65-70-85-90-95-95/85-95-100-95-95

Michael J. 135-135-145-155-165-170/ 155-155-175-195

Jeremy K. practice/practice

Rich W. 135-135-155-155-175-175/175-195-205-215-225-235(f)

Sandy S. 55-55-60 all sets/55-55-55-75-75-75

Cornbread 115-115-135-135-155-155/135-135-155-155-175-185(PR)

Quentin 115-135-135-135-135/115-135-135-135-145-145

Bigfoot 95-95-105-105-110(pr)-110/135-155-165-165-175-185(pr)

Chance 75-95-105-115-125-125/135-155-165-165(f)-135

Reynold 45-55-65-75-80-80/95-115-135-135-135-135

Kyrie 25-25-35-40-40/45-45-55-55-55-55

Ox 165-165-165-165-135-135/185-185-195-195-215-235(f)

Merrick S.

Jeff F. 65-75-85-95-125/115-115-135-135-155-165

Jimbo95-115-125-125-135-155/135-145-155-165

Wonder Woman 75-85-95-105-115-120/85-105-115-125-130-130

Flex 75-75-75-95-95-95/135-155-155-165-205-205(f)

Samantha P. 35-35-55-55-55-55/35-35-55-55-55-55

Fuma 115-135-145-155-165-165/135-155-165-175-185-185

Amish 155-165-170-175-195-205(f)/155-155-175-185-195-205(f)

Vicki O. 40-45-50-55-60-60/55-60-65-60-60-60

Thor 95-100-105-110-110/95-105-115-115-130-135

Mighty Mouse 75-80-85-85-85-90/85-85-90-95-100(f)

Vinny 75-75-95-95-15-115/ 115-115-135-135-135

Alisa 45-50-55-60-65/55-65-85-90-95-95

Silverback 165-165-165-195-195-195/165 all sets

Chris W. 95-105-115-125-135-145/115-125-135-145-150(f)

Daniel T. 75-85-95-105/95-95-95

Sarge 65-70-80-85-90-95/65-75-85-90-95-100

Andy O. 115-115-135-140-145(pr)/135-155-165-175-185-205(pr)

Gustafo practice/practie

Chryssi 55-55-65-65-75-85/67-75-80-85

Stephen 95-95-115-120/115-115-135

Will J. 95-115-135-155-155-175/135-135-135-165-165-185

Mo Practice/Practice

Natalie 65-75-85-95-105-115/65-75-85-95-105-115

Karissa 45-45-50-55-/55-55-65-65-85-85

Kaine 95-125-125-125-125/115-135-135-135

Rachit 45-45--45-50-50-55-55/45-45-95-95-115-115

El Diablo 75-75-85-95-115-115/115-125-135-135-145-155(f)

Captain 85-95-100-105-110-110(f)/85-85-90-95-100(f)

Kendall 65-65-70-75-85-85/65-75-80-85-90

Little G. 65-70-70-75-75-75/65-70-75-80-80-80

Brian B. 65 all sets/ 65-75-75

Allison 65-65-70-75-75-/65-70-75-80-80-85-85

Paul 45-65-75-95-95-95/75-95-95-105-105-105

Curt 65-75-115-115-135-135/115-125-125-135-135

Monkey 95-105-115-125-135-145(f)/85-105-115-125-140(f)-140

Firecracker 95-105-115-130-140(f)/80-105-115-125-140-145(f)

Mary F. Practice/Practice

Jeff B. 95-115-115-135-135 /105-105-125-125-135-165

Mike D. 95-95-115-115-135-135/105-105-125-125-135-165

Supergirl 85-95-105-115-125-135(f)/85-105-115-125

Carnivore 185-195-195-205-215-225(f)-235(pr)/165-185-195-205-215-230(f)

Chris C. 65-75-75-75-75/95-95-95-105-105-115

Elizabeth W. 25-30-30/55-60-65

Andres 65-55-55-55-55-/65 all sets

Geoff 75-75-95-95-105-110/95-95-135-155-155

Chris B. 65-65-95-95-95-95/115-115-135-135-135-135

Jay B. 75 all sets/15-115-135-135-145-145

Ana 45-45-55-65-65/55-55-65-65-75-75

Jenna M. 55-55-65-65-65/55-55-85-85-95-95

Carrie 55-55-65-65-65-65/55-65-85-85-85

Katie 25-25-27.5-27.5-3030/25-25-35-35-37.5-37.5

Casey 65-65-75-85-90-95/95-95-105-105-135-135/

Dan 75-75-75/95 all sets

 

]]>http://www.cftally.com/blog/rss-comments-entry-14898943.xml400m RepeatsDodge BallRunStretch & Roll: Athletes' ChoiceGreg KeeterSat, 04 Feb 2012 02:16:00 +0000http://www.cftally.com/blog/2012/2/3/400m-repeats.html300500:3092402:14776222Today's WOD:
Run 400m
  
4 efforts for time.
  
Last on: 07 28 11
  
followed by:
 
CrossFit Dodgeball
  
Blue = Bear Crawl to line.
Red = Split Jump x5
Green = Burpee long jump x2
Orange = Rope Climb x1
Purple = Squat Jump x3
Yellow =  L-Sit 20 seconds

Warm-up:

  1. Dumpster Dash
  2. Squat Jumps x20
  3. Walk: Outside,Inside,Heel, Toe
  4. Skin the Cat x5
  5. Sit-up x20
  6. Push-up x15
  7. Group: Pose Running Drills

MOD:

Running mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Will B. 1:08-1:10-1:10-1:11

David K. 1:37-1:30-1:28-1:28

Chryssi 2:07-2:21:2:33-2:25

Joslyn 2:08-2:10-2:11-2:16

Special K. 1:52-1:45-1:49-1:52

Bamf 1:25-1:23-1:26-1:27

Steven L. 1:51-2:00-1:55-1:52

OMD 1:15-1:14-1:15-1:15

Andrew S. 1:36-1:31-1:33-1:34

Tweety 1:39-1:6-1:42-1:48

Samantha P. 2:02-2:18-2:17-2:23

Missy 1:18-1:18-1:17-1:20

Ashley H. 1:39-1:47-1:41-1:46

Andres Z. 1:33-1:31-1:31-1:31

Mike J. 1:06-1:07

Matthew K. 139-1:39-1:40-1:24

Mo 1:45-1:46-1:48-1:49

Rich 1:00-1:08

Stoner 1:05-1:14-1:26-1:20

Vinny 1:10-1:30-1:50-1:55

Carnivore 1:08-1:13-1:14-1:14

Reynold 1:07-1:08-1:10-1:13

Mike C. 1:12-1:15-1:18-1:17

Vicky 1:23-1:27-1:35-1:35

Jeremy 1:37-1:45-1:54-1:44

Bug 1:46-1:52-1:57-1:50

Sandy 1:54-2:00-2:02-2:04

Jeannette 2:08-2:18-2:30-2:37

Traci 1:21-1:29-1:35-1:34

Fuma 1:25-1:26-1:35-1:34

Carrie 1:41-1:44-1:50-1:48

Samantha 1:53-2:10-2:10-2:10

Katie 2:02-2:19-2:20-2:10

Stephen M. 1:26-1:39-1:45-1:40

Daniel T. 1:25-1:29-1:32-1:38

Thomas W. 1:25-1:23-1:32-1:32

 

]]>http://www.cftally.com/blog/rss-comments-entry-14776222.xmlDual AMRAPsDumpster DashKettlebell SwingPush PressSit-up (GHD)Stretch: Athlete's ChoiceTurkish Get-upGreg KeeterFri, 03 Feb 2012 03:00:00 +0000http://www.cftally.com/blog/2012/2/2/dual-amraps.html300500:3092402:14776191

Today's WOD:

10 GHD Sit-ups
Dumpster Dash
  
4 Minute AMRAP
  
Rest 2 minutes then;
  
12 Push Press 105/75lbs
12 Kettlebell Swing 24kg/16kg
  
4 Minute AMRAP

Warm-up:

  1. Row 2 Minutes
  2. Shoulder ROM
  3. Reverse Hyper x10
  4. Group: Running Mechanics
  5. Group: Snatch
  6. Snatch 10 in 10

MOD:

GHD Sit-up
Push Press
Kettlebell Swing

Post-WOD:

10 Turkish Get-ups
Stretch: Athlete's Choice

CFTally Athlete Results:

2+2SU scaled/ 2 (12 reps)

Joslyn 2+6su scaled/2+5pp scaled (12 reps)

Bamf 3/3+1PP (12 reps)

Carlos 3/2+6pp(12 reps)

Rick 3/3 (12 reps)

Will B. 3/2+3PP (12 reps)

Becca 2+18su scaled/2+12PP scaled (12 reps)

Steven 2+3su scaled/1+11pp scaled(12 reps)

Special K. 2+4su scaled/2 (12 reps)

Ryan3+6su scaled /2+12pp (12 reps) 

Thomas T. 2 scaled/3+p scaled

Chryssi 2+8su scaled/4+5KB scaled

Joker 3/5+5kb

Andrew 2+ 1/2 dash/3+3pp

OMD 3+ 1/2dash/5+6pp

Jenna 2+1/2dash scaled/3+1pp scaled

Sarge 2+3

Charlie Girl 2+10 scaled/2+2PP scaled

Lauren "Little G" 3/4

Missy 3+10su scaled/4+5pp scaled

Luisa 2+1/2 dash/ 3+3pp scaled

Bigfoot 3+1/2 dash/4+6pp

Bug 2+1/2 dash/4+3pp scaled

Tom 3+5su scaled/ 4+6pp scaled

Natalie 2+5GHD/4+3PP scaled

Kim Possible 2+1/2dash/4+3pp scaled

Mighty Mouse 3/2+4pp

Cornbread 3/3+4kb

Reynold 4/3+1pp scaled

Kirby 2+1/2dash scaled/5+1pp scaled

 Grizz 2+3GHD/4

Chris 3/2+6PP scaled

Ox 3+10GHD/5

Kyrie 3+1su scaled/2+2kb scaled

Quinten 3/5

Ryan 3+6GHD/2+2PP scaled

 

Sweet Tea 3+8GHD/3 scaled

Kristen 3+1GHD/3+4PP Scaled

Amish 3+10GHD/7

Charlotte 2+1GHD/5 scaled

Vicky 3 scaled/4+3PP scaled

Dylan 2+20su scaled/2+6pp

Monkey 3/4+1kb

Kaine 2+20su scaled/4+3pp scaled

Burpees 2+15su scaled/4+3pp scaled

Greg T. 3+3su scaled3+3kb scaled

Kane H. 2+10su scaled/5 scaled

Kendall 3/4+1pp scaled

Karissa 2+4ghd/3 scaled

Michael J. 3/5

Ashley H. 2+18su scaled/4+4kbs

Susan 2+20su scaled/9 scaled

Jeff P. 3/4+6pp scaled

Michael D. 2+8GHD/4 scaled

Wonderwoman 3+10GHD/4

El Diablo 3+1GHD/4

Captain 2+1/2 dash/3

Mary 2+3su scaled/4+2kb scaled

Neighbor 2+15su scaled/4+2pp scaled

Mike 3/3+4pp scaled

Chance 4/4+6pp

Andy 3+1/2 dash/4+6pp

Brian 3/5+1kb

Chris 2+20su scaled/4+6pp scaled

Andres 2+15su scaled/4 scaled

Fuma 3/5

Lacey 3+3su scaled/3+1pp scaled

Lizzie "tink" 3/3+3pp scaled

Patrick L. 2+10GHD/3+6pp

 

 

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