Archives for October 2006

Jamie and Tony Take on the Fire Test Workout!

Img_4017Tony Budding and Jamie Sprague of CrossFit Santa Cruz  visited and hammered our Fire Fighter Test workout.  They definitely have a future in the fire service if they want it!  Strong work!


WOD
In under 7 minutes:
50 10lb. Sledgehammer Strikes (to log, tire, etc)
6 45lb. Cleans
6 45lb. Sumo Deadlift Highpulls
90lb. Barbell Farmer Walk 50 ft.
3 rds.: 45lb. Barbell vertical push x5, 45lb. weighted rope pull x3
15 steps to 6-8" step holding 25lb. dumbbells
50ft. Farmer Walk holding 25lb. dumbbells
Drag 150lb. sandbag/dummy/person 60ft.
110lb. sled drag 150ft.
50 ft. Hand-over-Hand pull in 55lb. weighted ropeImg_4059_1

Handstand Pushups-Good way to get lunch money

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WOD:
For Time
500m Row
21 L-Pullups
21 Handstand Pushups
500m Row
15 L-Pullups
15 Handstand Pushups
500m Row
9 L-Pullups
9 Handstand Pushups


Jerimiah  23:04 (partner assisted HSPU)
Ryan 16:58  (Box HSPU, jumping pullups)
Tara 18:58 (partner assisted HSPU, jumping pulls)

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Mike shakes Jerimiah’s pockets for lunch money (or maybe just provides assistance for handstand pushups by pulling up on his legs)

Turkish Getups

Img_4079_1 For Time:
4 Turkish Getups + 4 Single-arm Overhead Squats per Getup
10 Burpees, 10 Pullups
3 Turkish Getups + 3 Single-arm Overhead Squats per Getup
10 Burpees, 10 Pullups
2 Turkish Getups + 2 Single-arm Overhead Squats per Getup
10 Burpees, 10 Pullups
1 Turkish Getup + 1 Single-arm Overhead Squat per Getup
10 Burpees, 10 Pullups

Each of these evolutions is per arm/side. (4 is really 8 total, 3 is 6 total, etc.)

Tara: 20 lb. DB, 25:33
Linc: 20 lb. DB, 19:19
Lisa: 20 lb. DB, 15:12

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“Starting Strength”

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We welcome Ryan Heck back to CrossFit after his recent hiatus while in training with Coach Mark  Rippetoe’s (owner of CrossFit Wichita Falls) Starting Strength program.  We’re glad to have Ryan back with us and hope to learn some great weight training and coaching skills from him!

WOD
5 rounds for time:
135 lb. Deadlift x15 reps
Run 400m
GHD Situps x15

Zak: 24:46
Tony: 21:58
Ryan: 22:39

Strong efforts!

Thursday Thirty (on Friday)

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Jerimiah digs deep for 30 shoulder presses.
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WOD
For Time:
30 Shoulder Press
5 Rope Climbs
30 Ring Dips
30 Knees to Elbows
30 GHD Back Extensions
30 Pullups
30 Pushups

Drag and Run…and Dead

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Tara gets to encourage someone else through the suffering of the tire drag…strong, Zak!

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For Time:

20 (Hurst tool) Cleans
200′ Sled drag (85 lb.)
400m Run
20 Deadlifts
200′ Sled drag (85 lb.)
800m Run
20 Push Press

                                                                         
                                                                          Tanner is exhausted by all this working out!

“Jackie”

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Jackie

For Time:

  • 1,000m Row
  • 50 Thrusters (45 lb. bar)
  • 30 Pullups

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Mike Kelly  13:53 (jumping/band assist pullups)
John Tuitele 12:33 (band assist pullups, 20 lb. DB’s)
Tara Paprocki 9:04 (jumping pullups, 33 lb. bar)
Linc Brigham 10:54
Tony Budding 8:40
Lisa Ray 9:07 (33 lb. bar)
Mike Ray 7:47

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Training Pays Off

Stephanie Carl has been working hard to train for Flagstaff Fire Dept.’s Fire Fighter Academy.

Saturday, that training paid off for her and she did a great job on the Work Capacity Test segment of the hiring process.  Strong work, Steph!

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Img_3730_2WOD
In under 7 minutes:
50 10lb. Sledgehammer Strikes (to log, tire, etc)
6 45lb. Cleans
6 45lb. Sumo Deadlift Highpulls
90lb. Barbell Farmer Walk 50 ft.
3 rds.: 45lb. Barbell vertical push x5, 45lb. weighted rope pull x3
15 steps to 6-8" step holding 25lb. dumbbells
50ft. Farmer Walk holding 25lb. dumbbells
Drag 150lb. sandbag/dummy/person 60ft.
110lb. sled drag 150ft.
50 ft. Hand-over-Hand pull in 55lb. weighted rope

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New Rowers and Tire!

1000m row
3 x 15ft rope climb
15 x 24kg kettlebell swing
750m row
15 x 123lb bench press
15 pullups
500m row
22m tire flip
15 x 20lb slam ball
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Zak: 18:02
Jerimiah: 22:21 (sub ring dips for bench)
Tara: 25:11 (sub 83lb bench and 35lb db swing)
Rachael: 13:42 (1000m row, tire flip, slam ball only)

Nice work, crew!

Legs and Lungs

"Nancy" is 5 rounds of:

  • 400 meter run
  • Overhead Squat x 15

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John Tuitele finished in 19:53 using 20kg for the overhead squat.