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4.24.14

 

Mike leaving the ground

Mike leaving the ground

Run 800m for time

“Annie”
50-40-30-20-10 reps:
Double-under
Sit-up

Bench Press 1RM

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4.23.14

 

Brittney box jump

Brittney box jump

15 minutes to find:
Deadlift 1RM
*Perfect Back

CrossFit Games Regional 11.1
Run 1000m
30 Handstand Pushups
Row 1000m

Name DL WOD
Neil 150 11:31 (rx)
Clint 140 11:50 (rx)
Ryan 185 12:32 (rx)
Reggie 120 12:47 (rx)
David 120 12:52 (rx)
Owen 185 13:14 (rx)
Jeff 160 13:25 (rx)
Carly 125 14:43 (rx)
Lacee 90 17:55 (rx)
John B 135 11:00
Brian 160 11:18
Chelsea 64 12:08
Elise 55 12:16
Kara 125 12:30
Phillip 140 12:42
Kim 75 12:48
Tiffany 70 12:58
Laura 60 13:33
Scott 100 13:46
Erin 50 13:50
Yaisa 95 14:10
Mike B 150 14:35
Dave W 110 14:36
Supriya 71 14:45
Gabe 175 14:47
Whitney 65 14:54
Ryan K 120 14:57
Erika 82 15:03
Norm 150 15:31
Patti 90 15:46
Christianna 80 16:34
Beginners Class
Name WOD
EmG/KariB 19:47
Lucy/Amy/Heather 19:47
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4.22.14

 

Kera on the sprint

Kera on the sprint

“Fran”
21-15-9 reps for time:
Thruster (43/30)
Pull-up

1RM Overhead Squat

ME Double-unders

Name Fran 1rmOHS DU
Norm 5:31(rx) 60 26
Sterling 6:13(rx) 65 15
Clint 6:39(rx) 58 63
Jason 6:53(rx) - -
Matthew B 7:07(rx) 58 51
Brian 7:09(rx) 50 71
Rob 7:12(rx) 40 13
Jenny 8:28(rx) 38 47
Meg 8:32(rx) 65 22
Abraham 8:36(rx) 50 1
Matt E 8:44(rx) 40 21
John 9:22(rx) 30 33
Caroline 9:52(rx) - 1
Jake 10:08(rx) - -
Grant 10:33(rx) 58 2
Noah 12:15(rx) - -
Chelsea 5:37 17 2
Elise 7:37 - -
Meredith 7:50 - -
Jody 8:10 - -
Rachel 8:16 - -
Whitney 8:25 30 -
Tara 8:36 30 21
Lisa 9:55 25 1
Tiffany 9:58 - -
Margaret F 10:09 30 42
Julianne 10:17 35 10
Mike B 10:19 60 30
Szabina 10:23 28 4
Olivia 10:41 20 3
Lisa L 11:04 21 1
Durkee 11:08 40 2
Erika B 11:22 38 5
Dave W 11:56 20 1
Melissa 12:03 - -
Emily 12:05 - -
Fanw 12:30 22 15
Debbie 12:48 - 1
Harper 13:05 - -
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4.21.14

Crawfish Boil – Hosted by Michael Sterling and Noelle Smith

This Saturday, April 26th, 4pm until late.
23rd and Ash St. Crawfish, Sangria, and a keg provided.
Bring a side or your favorite drink.
RSVP noellebrutis@gmail.com

Carly getting elevation

Carly getting elevation

CrossFit Games Open 14.4
14 minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wallball (20/14)
30 Power Clean (61/43)
20 Muscle-ups

Row 500m Time Trial

Name 14.4 Time Row
Neil 182(rx) 28:07 -
Owen 180(rx) 24:10 1:55
Brian 180(rx) 18:48 1:35
Michael S 180(rx) 18:20 -
Craig 171(rx) 21:55 1:48
Mike D 167(rx) - -
Armando 166(rx) 29:49 -
Matthew 164(rx) 24:34 -
Jesse 164(rx) - -
Noelle 163(rx) - -
Eric 162(rx) 23:50 1:51
Nadia 158(rx) - -
John B 157(rx) 24:56 -
Jenny 157(rx) 20:59 -
Grant 155(rx) 23:58 1:51
Rob 155(rx) - 1:56
Margaret 153(rx) 19:36 -
Yaisa 151(rx) 25:34 2:17
Scott 151(rx) 25:25 1:56
Shayla 150(rx) 24:50 1:50
Tara 146(rx) 25:05 2:13
Christianna 145(rx) 27:00 2:07
Kim 143(rx) 23:20 2:23
Patti 141(rx) 29:00 2:05
Gabe 141(rx) - -
Michael K 140(rx) - -
Jacob 132(rx) - -
Julianne 129(rx) 30:26
Supriya 124(rx) 30:56
Michelle L 117(rx) 29:16
David S 174 29:49 -
Kara 172 18:36 1:49
Elizabeth 170 21:19 1:56
Phillip 163 25:40 2:06
Matt E 155 23:56 1:58
Ryan R 155 28:46 -
Reggie 150 24:27 -
Jessica 141 28:02 -
LBK 140 33:16 1:59
Kera 140 - -
Emily H 135 28:57 -
Erin 120 25:42 -
Dave W 112 - -
Beginner Class
Name WOD
Stacy F 11:52
Sam 12:15
Liz 12:37
Megan D 13:32
Lisa A 13:46
Kari 15:22
Paul G 16:22
Amy 16:55
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4.19.14

 

Pure Joy

Pure Joy

Heavy Fight Gone Bad
3 rounds for reps, 1:00 at each station:
Wallball (30/20)
Sumo Deadlift High Pull (43/30)
Box Jump (30/20)
Push Press (43/30)
Row, calories
Rest

Name HFGB
Brian 249 (rx)
Carly 229 (rx)
Michael 216 (rx)
Owen 199 (rx)
Nadia 185 (rx)
Armando 185 (rx)
Noah 184 (rx)
Caroline 178 (rx)
Issac 178 (rx)
Noelle 172 (rx)
Erika 167 (rx)
Olivia 158 (rx)
Christianna 140 (rx)
Supriya 133 (rx)
Jason 220
Mike B 190
Kim C 175
Beginner Class
Name WOD
Tina 5+15
Sam 5
Ryan 5
Heather 4+12
Jeff 4+10
Kristen 4+2
Raf 3+15

 

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4.18.14

Sunday classes cancelled this week.

Come to the Egg Hunt WOD at City Park. Sunday 1pm, meet at the City Park Pavillion next to the lake. Bring some meat for the grill, a side dish, a beverage, or a friend.

Laura and Jessica

Laura and Jessica

5 x 3 Bar Muscle-ups

10 minutes to find:
3RM Weighted Ring Pullup

1-2-3-4-5-4-3-2-1 reps for time:
Chest-to-bar Pull-up
Burpee + Pushup

Name 3RM WOD
Armando 32 3:54 (rx)
Ryan 20 4:00 (rx)
Rob S 20 4:10 (rx)
Michael S 16 4:50 (rx)
Brian 20 5:00 (rx)
Owen 24 5:05 (rx)
Jake 37 5:44 (rx)
Nadia 5 5:59 (rx)
Lacee 5 6:04 (rx)
LBK 13 6:19 (rx)
Caroline 8 6:31 (rx)
Meg 5 6:?? (rx)
Clint 20 ? (rx)
Isaac 24 ? (rx)
Kera 3 ?:15 (rx)
Patti 4 4:46
Matt E 16 5:0?
Rachel - 5:18
Eric 24 5:19
Stacy - 5:4?
Chris M 13 5:52
Mike B 2 6:03
Michael K 12 6:05
Dave W - 6:14
Sup 1 6:20
Laura - 6:36
Nancy - 7:11
Shayla 8 -
Lisa - ?

Apologies for all the half erased scores… If you know your time post to comments and I’ll update.

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4.17.14

 

Coach and Athletes

Coach and Athletes

3 rounds:
1 Sled Pull
Row 100m

CF Games Open 14.3
Deadlifts
Box Jumps

3×10 Straddle Toes to Bar

Name WOD
Carly 122 (rx)
Kara 119 (rx)
Shayla 100 (rx)
Owen 98 (rx)
David S 97 (rx)
Stacy F 97 (rx)
Jeff 95 (rx)
Matthew 94 (rx)
Yaisa 93 (rx)
Cristianna 92 (rx)
Durkee 92 (rx)
Abraham 91 (rx)
Melissa 91 (rx)
Rob S 90 (rx)
Olivia 90 (rx)
Julianne 90 (rx)
Jake 87 (rx)
Grant 86 (rx)
David A 85 (rx)
Lisa A 80 (rx)
Szabina 73 (rx)
Margrette 71 (rx)
Margaret 69 (rx)
Lisa L 62 (rx)
Fawn 55 (rx)
Rachel 105
Chris MC 90
Steph 90
Meredith 90
Beginner Class
Name WOD
Dave A 8:25
Donald 8:47
Chris A 8:56
Liz 9:45
Kindra 9:47
Shane 10:25
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4.16.14

I’m hoping you’ll do the next Whole Life Challenge with me. Click here to register

And yes, I want YOU specifically to do this with me and CrossFit Park Hill.

The WLC is basically an eight-week online and offline game where we come together as a community and challenge ourselves to improve our lifestyle choices (along with a little healthy dose of competition). You can learn more about it here and join our team.

I figured out why the Whole Life Challenge has been so instrumental in changing so many lives …

It’s about the community.

CrossFit Park Hill is like my family (only way, way less dysfunctional). Basically, I get to spend every day with people who motivate me, people I love, and people who are pushing each other to do our very best.

If we all decided to do this alone, we wouldn’t have the same results.

But our community rocks. You all inspire me, and I want you in my life even more.

So I’m inviting you to take this Challenge with me. It starts May 3, and I’m hoping our entire gym can come together in this shared goal.

When you sign up, make sure you join our team, it’s called: CrossFit Park Hill

Let’s do this together, and get in the best shape possible for summer!

Kipping in a hollow body

Kipping in a hollow body

Hi-hang Snatch (squat or split)
2@60%, 2@65%, 3×2@70%

Run 1 mile Time Trial

Sprint 200m
70%, 80%, 90%, 100%

3 x ME Strict Bar Dips

Name Mile 200
Brian 5:54 :26
Rob 6:15 :28
Kara 6:19 -
Neil 6:29 :27
Jesse 6:35 :47
Jason 6:46 :30
Mike D 6:46 :26
Christine 6:51 :31
Chelsea 6:55 :35
Laura 7:00 :37
Patti 7:08 :34
David S 7:08 :31
Supriya 7:12 :37
Carly 7:14 :23
Mike K 7:18 :31
Owen 7:30 :28
Christianna 7:31 :33
Kim 7:36 :32
Kim 7:41 :35
Lacee 7:49 :31
Jessica 7:56 :38
Scott 8:04 :34
Gabe 8:14 -
Erin 8:18 :44
Philip P 8:26 :30
LBK 8:27 :39
Yaisa 8:55 :48
Dave 8:57 -
Margaret 9:12 :36
Beginners Class
Name Mile Total
Nadia 7:05 186
Sam 7:35 217
Lucy 7:39 182
Matt A 7:43 119
Amy 9:11 112
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4.15.14

 

Michael working the pushup

Michael working the pushup

DE Banded Press
8×3 @60% + Band

3 rounds for time:
10 Strict Pullup
15 Toes through Rings
20 Hand-release Pushup
25 Unbroken Russian KB Swings (heaviest possible)
Rest 2:00

Name WOD
Rob 11:15 (rx)
Brian 11:39 (rx)
Michael S 11:55 (rx)
Jason D 12:05 (rx)
Craig 14:05 (rx)
Matthew 14:07 (rx)
Caroline 14:21 (rx)
Jake 15:00 (rx)
Jenny 15:03 (rx)
Carly 15:08 (rx)
Jeff 15:35 (rx)
Matt E 16:36 (rx)
Nadia 17:13 (rx)
John B 17:51 (rx)
Chelsea 11:19
Abraham 13:17
Sally 13:27
Kim C 13:37
Noelle 14:05
Margaret F 14:22
Kyle 15:19
Erika B 15:40
Szabina 15:48
Lisa L 15:49
Lindy 16:30
Kera 16:52
Durkee 16:52
Whitney 17:16
Debbie 17:58
Noah 18:07
Ryan 18:43
Cristianna 18:43
Dave 18:45
Harper 19:39
Grant 21:23
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4.14.14

 

Weightlifting with friends

Weightlifting with friends

EMOTM, 6 minutes:
Clean Pull + Hang Clean + Jerk >80%

15 minutes to find:
2RM Pause Front Squat
*3 count pause, bounce, and up

WOD:
5 rounds for time:
10 Deadlift @50%
6 Wallball “2-fer-1′s” (20/14)

Name C+J FS WOD
Patti 39 53 4:08 (rx)
John 56 65 4:27 (rx)
Craig 60 82 4:37 (rx)
Michael S 60 95 4:43 (rx)
Brian 67 85 5:04 (rx)
Yaisa 39 49 5:24 (rx)
Matthew 80 85 5:27 (rx)
Eric 74 94 5:43 (rx)
Chris Mc 63 82 6:27 (rx)
Mike D 82 110 6:49 (rx)
Matt 71 90 6:56 (rx)
Laura R 57 75 7:11 (rx)
Theresa 43 43 7:22 (rx)
Owen 90 100 7:26 (rx)
Jake 68 90 9:40 (rx)
Caroline 42 51 4:25
Armando 70 80 4:43
Johnny 60 70 4:49
Erin 22 24 5:06
Laura 25 42 5:09
Meredith 30 34 5:20
Erika 34 45 5:22
Julianne 43 60 5:34
Abraham 55 70 5:55
Szabina 34 50 6:40
Kara 47 55 6:46
Margarette 47 50 7:12
Dave 45 80 7:18
Shelby 34 45 7:40
LBK 35 60 7:54
Arleigh 22 43 8:20
Jessica 31 42 8:42
Harper 38 48 9:15
Shayla 63 83 9:24
Nadia 58 30 -
Clayton 92 102 -
Durkee 57 - -
Neil 100 - -
Supriya 34 37 -
Phillip 60 85 -
Beginner Class
Name WOD
Melissa 4+6 8:51
Liz 3+17 9:08
Donald 3+4 9:11
Durkee 4 9:28
Vernon 4+1 9:50
Amy 3+8 10:10
Lisa 3+8 10:16
Neil H 3+5 11:00
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