All Danielle had to say was "Does anybody have any water?"

We had all finished the WOD, we had finished playing "Hooverball" and she was still on the mat doing max reps of situps; 500 without stopping. Freak.

All Tony had to say was "Can I come back tomorrow at try 305#?! Great job Tony!

Thursday WOD

Modified "Migraine Relief" 15 Deadlift (1.5xBW) 21 Left Arm KB Swing 26(18) 21 Right Arm KB Swing Max Air Squats 9 Deadlift 15 Left Arm KB Swing 15 Right Arm KB Swing Max Wall Ball 6 Deadlift 9 Left Arm KB Swing 9 Right Arm KB Swing Max Situps The basis of this WOD courtesy of MBS CrossFit. We created modifications because it doesn't feel right to copy from others! Thanks MBS for allowing us to use the outline for the WOD!

Wednesday WOD

"Up and Down the Ladder" 5 towel pullups 10 dumbbell burpee squat clean 15 KB swing 20 box jump 24"(16") 25 ball slams 16#(10#) 30 knees to elbows 25 ball slams 20 box jump 15 KB swing 10 dumbbell burpee squat clean 5 towel pullups

Adam in the midst of bustin' out 30 pullups in "Jackie"

Paula in the midst of bustin' out push press in Monday's FGB.

Mike in the midst of bustin' out max calories on the rower. He doesn't look happy.

Tuesday WOD

"Jackie" For time: 1000 m row 50 Thrusters 45# barbell 30 pullups You keep asking for baseline times for the women named WOD's, so we will continue to deliver!

Fight Gone Bad Photos

The camera appears to be frozen - photos tomorrow. Great job for those 34 people who bravely showed up to participate, leaving their egos at the door. Actually, your egos can come in the door, but they quickly run out the door EVERY SINGLE WORKOUT!

Monday WOD

"Fight Gone Bad" With a continuously rotating clock you will rotate through 5 stations, 1 minute at each station for 3 rounds. There will be a 1 minute rest in between rounds. Wall Ball 20# (14#) SDHP 75#(53#) Box Jump 24"(20") Push Press 75#(53#) Row - Max Calories I point will be scored for each rep performed with proper form.

Korben is getting ready to try his first ball slam at age 4. He wanted to show us how strong he is. We were all amazed at his strength. Here is a future CrossFitter in the making!

This is Amanda and Lori in the middle of an intense rowing workout. Yea right.

WOD

"Spinning Wheels" AMAP in 20 mins of: 5 Across the Plate Pushups 10 Mountain Climbers 15 Virtual Shoveling

Thursday WOD

I found this WOD on the CF main website. It sounds particularily nasty so I thought we should try it. "The Ramstein" Row 500 m 25 pullups 20 KB swings 26 kg (18kg) 15 OH Squats 95#(65#) 10 Burpees Run 400 m 10 Burpees 15 OH Squats 20 KB Swings 25 pullups Row 500 m

Wednesday WOD

Courtesy of CF headquarters 15-12-9-6-3 Deadlift 185# Handstand Pushup Touch Jump 1' above reach

Danielle is 5'-0 1/2" tall. She spent a few seconds getting in her zone to jump a 3'-11 1/2" tall box.

Great leap of faith Danielle! (She told me that she practiced by jumping up on her kitchen table.)

Tuesday WOD

"Chelsea" Complete the following each minute on the minute for 30 minutes. 5 pullups, 10 pushups, 15 squats Complete this rotation for as many rounds as possible in the 30 minutes.

Adam up on top of the 24" box for the 90th time. Sharon started on the 20" box and scaled it down for her 90th one. CrossFit can be scaled for EVERYONE! Oh, why not? Throw some tire flips in there for fun.

Monday WOD

We have had a request to do some classic Women Named WOD's to create your baseline times, so here we go: Skills - kipping pullups Max squats in 5 minutes then "Kelly" 5 rounds for time 400 m run 30 box jumps 24"(20") 30 wall ball 20#(15#)

Murff and Wendy after last Friday's WOD. They stayed in this position for a LONG time. Trish on pushup number 380. She said her arms were tired. Hmmmm.........

Friday WOD

21-15-9 400 m run 21 Burpee Squat Clean Press 400 m run 15 Burpee Squat Clean Press 400 m run 9 Burpee Squat Clean Press 400 m run

Why is CrossFit so addicting?

This from CrossFitElPaso. Pretty much sums it all up. We have seen masses all over the world get turned on to CrossFit and can't help but see the impact it has had on so many people's lives. Is it the all out efforts? Is it the fact that these movements are functional to real life? The time efficacy? Is it because we drop our ego's at the door? Because we like to try really, really hard? The camaraderie? We believe that it is a combination of all of the above centered around one thing: results. It has been found time after time that when a person is put through true CrossFit programming, then performance increases dramatically across several aspects of fitness. Whether you are a 20 year old college student, a 32 year old mother or a 55 year old business professional, the gains are real. An investment in your health will give you a bigger return than you will ever know. Why do you CrossFit? Post comments to share with others!

THURSDAY WOD

"Robyn" Max Rounds in 20 mins of: 5 Burpees 5 thrusters 95# (65#) 10 KB Swings 24kg (16kg) 10 SDHP 95# (65#)

Diana executing her 46th towel pullup. Needless to say, we were all impressed. She is an ice climber, so towel pullups will most definately help her climb higher and longer when she ventures off to Peru again.

WEDNESDAY WOD

WHAT IS THIS? 70 wall ball Then: 3 Rounds: 15 OH Squats 15 Towel Pullups

Danielle - sick. She drives over 30 minutes to get to the training facility because the WOD is "Murph". And she does 100 kipping pullups. What is wrong with her?

What dedication, what commitment, what a PSYCHO.

Adam in the midst of 10 thrusters, he beat his time in PopTart by almost 3 minutes and Rx'd it - 5 weeks!

Tuesday WOD

Today is Murff's Birthday, so in honor of that we are doing "Murph" 1 mile run (jump rope due to icy conditions) 100 pullups 200 pushups 300 squats 1 mile run You will jump rope for the average time you can run a mile. Happy Birthday Murff!

Lori, Vic, Tony, Mike, Tami and Richard after today's WOD. Lori has quite the power in the midst of her ball slams!

Denise in the early morning

hours cranking out her KB

swings.

This is Victoria. She is an inspiration.

At the least she is an artist, welder, telemark skier, mt. biker and CrossFitter. At the most she is BAD ASS.

She also just got her first blister after practicing kipping pullups. Go Vic!

WOD

Perform Max Reps in 20 minutes 5 Burpees 10 Ball Slams 16# (10#) 15 KB Swings 24kg (16 kg)

Just a Reminder

At this time there are no Friday evening WOD's There is not a free WOD tomorrow, Saturday January 10th. Sorry about any incovenience this causes anyone!

WOD

"NANCY" 5 Rounds 400 M Run 15 OH Squats (95#) 65#

Thursday WOD

Warm-up Tabata Static Hold 2 rounds,4 reps at each station. 20 seconds of work with 10 seconds of static hold Ring Dips - hold at the top of movement Pushups - hold at top of movement Frog Squats - hold at bottom of movement Knees to Elbows Abs - hold at bottom of movement WOD 5 rounds for time 20 deadlifts 135# (85#) 20 box jumps 24" (20")

Wednesday WOD

Because of Denise - tomorrow we are doing: "Barbara" 5 rounds for time: 20 pullups 30 pushups 40 situps 50 squats Rest 3 minutes in between rounds Thanks Denise

WOD

"Annie" 50 40 30 20 10 You Choose Double Unders (Prescribed) Burpees (1:2) Squat Thrust Up-Downs Situps

Monday WOD

You now don't get a choice Death by Thruster 95# (65#) and Death by Pushup Not only 1 but 2 Perform 1 Thruster the 1st minute, 2 the 2nd etc., until you can't continue and then Perform 1 pushup the 1st minute, 2 the 2nd etc, until you can't continue Kipping Pull ups

Dawn's first kipping pull up

Jerri working on her first kipping pull up

WOD

"Pick Your Poison" Choose an exercise that challenges you. With a continuously running clock, perform 1 rep the 1st min, 2 the 2nd minute, etc., until you can no longer perform the required number of reps in that particular minute.

WOD

"New Year Cheer" 21-15-9 SDHP 95# (65#) Barbell or Dumbbell KB Swing 12 kg Barbell or Dunbbell Thrusters 95# (65#) Barbell or Dummbell Alt. Stationary Frog Hops No one can switch exercises until everyone is done with their's - box jumps while waiting. "Cheer" each other on this first day of the New Year!