Biggest Winner Challenge

Sorry for the late posts this week.  I have been working 9am to 9pm and haven't had much time to update.  

Thursdays WOD.   It was a brutal AMRAP 12 minutes with 10 Wall balls/10 Box Jumps/10 Knees to elbows.   Ian posted the top rounds with 7.  It was a huge change going to the 20# and the 14# ball and knees to elbows without putting your feet down.  

Friday...   Congratulations to Police for getting 2.25 pounds taken off and for Fire taking off 1 pound for bringing guests.  We had an awesome turnout with 12 guests trying the foundation class and the dreaded 5 minute wall ball test.  workout for today:

50 Ring Dips/Run 300 or Row 400/ 50 Parallette Push up/ Run 300 or Row 400/  50 Push press 75#/45#/  Run 300 or Row 400
Awesome job across the board!

Top times came from David S, Mike S, and Wayne D!    

WOD for today   21-15-9  
Sumo Deadlift High Pull 95#
Burpees 
300 M Run...

Here are the results:

Ian 11:08 95#
Mike S 11:32 95#
Guy P 13:12 95#
Lewis   13:33 95#
Fox 12:44  35#
Chrissy 12:45 75#
Amy 13:55   35#
Jack 14:09 95#
Tim 17:17 95#
Lakeysha 20:50 55#
Patti 21:05  55#
Hope 22:21  22#

Fire took an extra 1/4 pound and Police took an extra 1/2 pound off their weight by having  guests today.

Here are the numbers from the weigh in:

122.5 Pounds Police.. we are still waiting on some weigh in numbers.  

141 Pounds Fire

Today's wod was really brutal...

Skill Work:   GHD situps and back extensions
Warm-up:  Field Work
WOD:  AMRAP 20   Jumping Pull-ups/Ring Dips/ Lunges  L/R
Top times were 6 and 7 rounds in the 20 minute time limit. 

Fire and police receive 1/4 pound each for bringing guests to today class.  Congratulations to the newbies for surviving wallballs!  Don't forget you can bring guests tomorrow and Friday as well! 

Here are some professional photos from this weekend...

http://photobucket.com/boomeralred

I think he took pictures of me because I looked like I was going to die! 

WOD for today...

Core Circuit   knees to elbows/250m row/ situps/ russian twists   ....   1:30 at each station 2x

Technique work:  rowing skills
Workout... Sprints on the rower 2x200m. followed by a 2x500m

In the first group, Ian posted a 1:40 500m and Dave posted a 1:50 500m in the second group.  Great job guys!

BRING FRIENDS READY TO WORKOUT TOMORROW!

Week 5 Video

Congratulations to Chris L and Ian T who earned a total of a pound taken off their teams weight by completing Murph in under 50 minutes.  

Nice Job Guys!

Bring a friend, family member, or co-worker on Tuesday, Wednesday, or Friday of next week!   Thursday is a maybe and I will let you know as soon as possible!  Right now... there is no limit on the number of people.   I will plan workouts based on the number of people.   

Have a great weekend and recover from this week!   Light workouts only!

2nd Day of Hell Week.    Goal for today... 

1 Tire Flip the length of the field and back
1 Dummy Drag the length of the field and back
3 Sand Bag Carry
7 trips dragging the tire

Everyone goes at once... everyone needs to be done in 20 minutes.   Neither team succeeded but we had really good efforts on both sides.   Thank you Mr. Walker for coming out and helping today!

1st Day of Hell Week

Total weight loss to date... 213.5 lbs.

  Not bad but I am seeing a slow down across the board.  We still have a long way to go and a lot of hard work ahead. 

Bodyfat Change :  107% Change in Bodyfat over the last 4 weeks.

The goal of this week is to work on our mental blocks and walls and use our drive and desire to push through those to reach our goals no matter how hard or difficult they may be. 

WOD for today...  Move Stuff... lot of push ups and squats.   We finished up with a cool down of 60 burpees.   I am excited about tomorrow!

Homework Assignment for Biggest Winner: 

Perform a deck of cards workout at home.  Grab a deck of cards and whatever card you pull- do that number of the following exercise.   Face cards are worth 10 reps and Aces are worth 15 reps. 

Spades:  Burpees
Hearts:  Squats
Diamonds:  Sit-ups
Clubs:   Push ups

Get through as many cards as possible in 12 minutes!  Post the number of cards completed and comments.

BE READY FOR HELL WEEK NEXT WEEK!

Ok- i was wondering why this video was not in my e-mail.  For some reason it went to junk mail but here it is now... sorry for being late!