Categories
CrossFit Endurance Workouts

2012-12-06

CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest

Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.

Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off

Categories
CrossFit Workouts

2012-12-05

CrossFit WOD
Tabata
– Situps x 8
– Lunges x 8
– Mountain Climbers x 8

3:00 Rest

AMRAP 3:00
– Double Unders

Categories
CrossFit Endurance Workouts

2012-12-04

CrossFit WOD
Strict Press
– 10:00 to find 1RM

Front Squat
– 10:00 to find 1RM

7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…

Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On

Categories
CrossFit Workouts

2012-12-03

CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups

Some inspiration/motivation for this WOD.

Categories
Community Events Workouts

JBR & HOLIDAY BASH REVIEW

This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended these events.

2012 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $680 for the Arthritis Foundation and had 17+ runners and walkers on our team with several gym members on other teams. View the Racing Results. We’d like to recognize the following members and coaches for their performance at the Jingle Bell Run:

  • Alex Perry – 1st Place Male 25-29
  • Mike Geranis – 2nd Place Male 35-39
  • Kyle Brocious – 3rd Place Male 30-34

ANNUAL HOLIDAY BASH

We’d like to recognize the following members and coaches who won awards at the Holiday Bash:

2012 COACHES AWARDS

  • “Most Caring” – Coach Andrea
  • “Most Creative” – Coach Cody
  • “Most Knowledgeable” – Coach David
  • “Most Motivating” – Coach Cody
  • “Most Technical” – (TIE) Coach David & Jennie

2012 BONEYARD AWARDS

  • Athletic Prowess Award – This award recognizes the person who attacks the WOD with determination and superior skill and ability.
    2011 Recipient: Greg Harback
    2010 Recipient: Chris Kay
    2012 Nominees: Tom Clark, Susan Collins, Kjelen Jacobson, Steve Shirley, Larry Sullivan, Blake Thomas
    2012 Recipient: BLAKE THOMAS
  • Athletic Supporter Award – This award is bestowed upon the person who believes in our cause and advocates and promotes it.
    2011 Recipient: Mickey Artolachipe
    2010 Recipients: Sam Ivery & Kelly Adams
    2012 Nominees: Mike Anderton, Kyle Brocious, Chris Katechis, Josh Whitman
    2012 Recipient: JOSH WHITMAN
  • Comedic Relief Award – This award is bestowed upon the person who provides us with humor therapy to relieve the physical and emotional pain and stress of the WOD.
    2011 Recipient: Brandon King
    2010 Recipient: Jof Mehaffey
    2012 Nominees: Cory Christoffer, Steve Shirley, Josh Whitman
    2012 Recipient: CORY CHRISTOFFER
  • “Hello Sunshine!” Award – This award, also known as the Spirit Award, is bestowed upon the person who promotes positive morale through actions of good spirit.
    2011 Recipient: Kyle Brocious
    2010 Recipient: Tina Fletcher (ACSC)
    2011 Honorable Mentions: Tina Castro, Steve Shirley, Alonzo Thomas, Malissa Valdes-Hubert, Amy Vega
    2012 Recipient: MALISSA VALDES-HUBERT
  • Most Improved Player Award – This award is given to the person who has shown the most improvement, physically and mentally.
    2011 Recipient: Christy Mehaffey
    2010 Recipient: Russ Boswell
    2012 Nominees: Donna Allen, Scott Stephenson, Alley Thomas
    2012 Recipient: SCOTT STEPHENSON
  • Perfect Attendance Award – This award is bestowed upon the person who consistently attends class (while achieving significant results).
    2011 Recipient: Kitty Chamberlain
    2010 Recipient: Jon Countess (ACSC)
    2012 Nominees: Jof & Christy Mehaffey, Scott Stephenson, Alonzo Thomas, Russ & Chrissy Voce
    2012 Recipient: RUSS & CHRISSY VOCE
  • Super-Ego Award – This award is bestowed upon the person who lacks “ego” and conforms to the rules of The ‘Yard and its trainers.
    2011 Recipient: Jeff Singleton
    2010 Recipient: Clay Fuller
    2012 Nominees: Mark Czelusta, Maureen Harback, Kjelen Jacobson, Adam Warnke
    2012 Recipient: MAUREEN HARBACK
  • Technique Geek Award – This award is bestowed upon the person who values the importance of and strives to achieve proper technique.
    2011 Recipient: Chris Katechis
    2010 Recipient: Kyle Brocious
    2012 Nominees: Alexis Blankenship, Tom Clark, Kaleb Clarke, Scott Stephenson
    2012 Recipient: KALEB CLARKE
  • Unsung Hero Award – This award recognizes the person who makes a substantive yet unrecognized contribution.
    2011 Recipient: Tim Vaught
    2010 Recipient: Kitty Chamberlain
    2012 Nominees: Tom Clark, Sarah Gill, Blake Hubert
    2012 Recipient: TOM CLARK
  • “Yah Burpees!” Award – This award recognizes the person who is always up for a challenge and eager to learn and experience.
    2011 Recipient: Rob Young
    2010 Recipient: Chris Katechis
    2012 Nominees: Mike Anderton, Cory Christoffer, Ashley Jurimas, Shirrell Roberts
    2012 Recipient: MIKE ANDERTON