070331

Power Cleans 1-1-1-1-1-1-1-1-1-1

070329

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

5 K

Zane doing his pre-run workout... I think the weight may be a little much for him though.  Post your times.

Saturday 110326

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
Post time to comments.




U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday 110325

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Thursday 110324

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Catching up

This is a green Toyota Land Cruiser. They are awesome to drive, unfortunately, they require a key to start.

____________________________________________________________________

We're behind on posting, but we have still been doing our workouts. Here's what we've done:

Sunday 110320

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Monday 110321

Run 10K

Tuesday 110322

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Friday 110318

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Thursday 110317

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rob Orlando: 255lb OHS, 385lb FS, 485lb BS
Post loads to comments.

Wednesday 110316

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments.

Sunday 110313 & Monday 110314

Sunday-
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
Post time to comments.

Monday-
Behind the neck Jerk 1-1-1-1-1-1-1

Russell Berger: 265-275-285-295-300x-300x-300lbs.
Post loads to comments.



Crossfitter of the Week! RON MEACHAM
About Ron (From Facebook)
Current Manager of the Nerd Herd... "One of these things is not like the others... one of these things just doesn't belong!"

Those of you who know me also know I've never claimed I wasn't a jerk... so what are you complaining about... don't act so surprised.

By the way (in case you didn't already know) I have the most awesome wife and five children in existence. Don't even try to dispute this... you will most definitely lose. All you have to do for proof is check out the pictures.
Married to Eli Lopez Meacham
Anniversary May 24, 2001

Saturday 110312

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Thursday 110310

The aftermath of pull-ups.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Wednesday 110309

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps




Rob Orlando 19 rounds + 3 bench
Zane Williams 17 rounds maybe more but waiting for old, bald guy.
Paul Diamond 17 rounds
Jeremy Thiel 16 rounds + 3 bench
Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat)
Jake Cutting 14 rounds + 3 squat,
Russell Berger 13 rounds
Nick Lobotsky 10 rounds + 3 bench.
Post rounds completed to comments.

Tuesday 110308

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Sunday 110306

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

SATURDAY 110305

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

FRIDAY 110304

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

WEDNESDAY 110302

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Tuesday 110301

Pictured from left to right: Beveridge, Mecham, Diamond, Kramer, and Williams.
Picture taken in Mosul, IZ.

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

This WOD is dedicated to U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.