Pee Ramid

From cfjax.com

For time:
100 double unders
75 air squats
50 pullups
75 air squats
100 double unders

Ginger citrus salmon

Butterfly Beatdown

10 minutes on the clock:

500m row
20 burpees over 20" bar
20 D-ball slams 30# OR Evil tires
Max rep butterfly situps with remaining time.

Score = # of situps completed.

1 mile buy-in

15 minutes on the clock to complete:
1 mile run
Max rounds of "Cindy"...
5 pullups
10 pushups
15 air squats

Have a great Memorial Day!

Weekly Results

Endurance

Westside Butcher Sled

50 ft. sled sprints
every minute on the minute for 10 minutes

These are all-out efforts

The Presses

For time:
21 shoulder press (95/65#)
400m run
21 push press (115/80#)
400m run
21 push jerk (135/95#)
400m run

Lynne

Twinkies

Compare to 2 Feb 2012 Results 

5 Rounds

Max rep body weight bench press

Max rep pullups

Rest < 5 minutes between rounds

DL / DU

Die a little to live a lot!

Complete as many rounds as possible in 12 minutes of:

7 Deadlifts (135/225#)

21 Double Unders

Get Lean Challenge Winners:

Many athletes realized amazing results during this 6 week challenge. We had 2 ways to win: Weight loss challenge winner and a performance increase winner. 

Performance increase winner: Jona Smith with an amazing 70% increase in work capacity! 

Weight loss % winner: Tie between Clint Curtis and Josh Seabourn. Don't worry, we will have a tie breaker challenge between these guys this week with results to follow. Stay tuned, a $25 gift card is at stake.

Handstand/Plank from H-E-double hockey sticks

10 situps
50 ft. Broad jump
10 dumbbell push press
5 minute handstand / plank hold

Repeat every time you have to rest from your hold.
Record how long it takes to accumulate 5 minutes worth of hold.

Final Challenge

Strength: Find 1RM Snatch

Our Get Lean Challenge concludes today with a classic wod that is extremely easy to measure performance gains. We are giving gift cards for most improved in the wod and most percentage weight lost. 

Final Challenge WOD:

Complete as many reps as possible in 7 minutes of:

BURPEES

*jump and touch 6" after each. 

Team WOD

Complete for time in teams of 2:

a) and b) Tire flips x 20

a) 100 situps
b) bar overhead (95/65#)

a) 100 pushups
b) bar deadlift hang (95/65#)

a) and b) 100 pullups

*100 ft. Team sled drive after each station.

Athlete A gathers reps only when athlete B is holding the bar during the situps and pushups. Switch as often as necessary to accumulate required reps.

Mashup Time Trial

On June 9th, CrossFit affiliates around the world will be competing in a wod named "Hope." This is a fundraiser benefiting St. Jude Children's Research Hospital. We want everyone to participate and have a bunch of different ways you can get involved.
1) As an athlete: Sign up, raise money, and do the workout with us. I want a lot of us raising money and doing this together!
2) As a donor: Pick an athlete, sponsor them, and help them reach their goal. Then come and cheer them on!
3) As a helper: Sign up to bring food, drinks, and anything else we need to have a party.

Athletes are signing up now on http://hope.crossfit.com/ under the CrossFit Pampa page so you can go sponsor them now.
My signup page is here.
Each athlete has a goal of raising $300

Today's wod:
Strength: Find 3RM bench press

Rest 5 minutes

A tabata mashup of:
jumping split lunge
push press (75/53#)
800m Time Trial

So.... :20 seconds on / :10 seconds off back and forth between movements for a total of 16 rounds.
Followed immediately by an 800m all out effort, run or row.

Weekly Results

Endurance Results

Endure

Complete as many rounds as possible in 20 minutes of:
25 situps
100ft. Sled drive
250m row

Taste of speed

3 rounds for time of:

10 one arm dumbbell snatch
100m sprint
5 burpee box jumps 20"
100m sprint

For the snatch, go as heavy as possible.

Today is about moving with speed.

"I hate running"

"I need to run more."

"I need to improve my cardio."

"My doctor told me just to run."

I hear these statements from people, especially non-crossfitters, several times a week. Now don't get me wrong, running efficiently is extremely important. But, be careful when giving running too much emphasis in your training program. Long, slow, distance running leaves major holes in your overall fitness since you are essentially giving up on power, strength, speed, agility, coordination, accuracy, and flexibility. Do I want to be able to run far and fast? Yes! It is not atypical for a seasoned crossfitter to run 6 minute miles, have a 400+ lb. back squat, and record a sub 1:30 500m row, among other feats. The point is, I want to be able to run far and fast, be strong, increase coordination, and become an overall better athlete/person in everything I do. Oh, and the residual effects of concentrating on these performance measures is looking better, feeling better, having more energy, sleeping better, and being ready for anything life throws at you. Not too bad for a few hours a week. Quit running. Start training.

Taste of Regionals

Sage beef burgers with balsamic bacon apple chutney.
Sound hard to make? It's really really really ridiculously easy and delicious. Get the recipe here!

For time:
3 rounds of:
21 wall ball shots
21 toes-to-bar
"cash out" 30 hang cleans (135/95#)

Party

For time:

400m Run

5 rounds of:
1 muscle up
2 handstand pushups
3 overhead squats
4 pullups
5 thrusters
6 box jumps 20"
7 push press
8 pushups
9 deadlifts
10 air squats

400m run

Choose your bar weight and use the same bar throughout.

Weekly Results

Endure

Tabata Squat
1 mile run or row

Tabata score = total # of air squats
10 second rest between tabata and 1 mile time trial.

Heavy Nicole

The Westside Butcher 

"Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov]


Strength / Skill: Find 3RM Clean & Jerk


WOD:


AMRAP in 12 minutes of:
100 ft. sled drive (heavy)
max rep pullups


Post # of pullups and rounds for score.

Down river / up river

For time:
50 situps
40 sumo DL high pulls (1.5 / 1 pood)
30 box jumps
20 ring rows
10 burpees
20 ring rows
30 box jumps
40 SDLHP's
50 situps

Cindy's Twisted Sister

Braums is your friend

Strength: 3 x 5 back squat

 WOD:
Complete as many rounds as possible in 15 minutes of:
5 chest-to-bar pullups
10 front squats (95/65#)
15 pushups

Remember, only 2 weeks left in our Get Lean Challenge! Eat real food for every meal. My Dad just showed me this food blog so I haven't tried any of the recipes, but they look awesome. I'll be trying as many as possible in the next couple weeks.