WOD Tuesday, December 15, 2009

Buy In: Mobility, Group Agility Warm-up, KB Snatch practice, then:
4 minutes of KB Snatch, switch as desired.

WOD:
3-3-3-3-3-3-3 reps of:
Over Head Squat

The last four sets of OHS need to be at the same weight for all four sets.

Cash Out: Goat Work. Come prepared with a weakness you wish to work on.

Update on Tuesday, December 15, 2009 at 8:47PM by CFTA Managers

name	OHS
Jean	50
Roger	85
Suzanne	45
Shelly	55
Sarah W	50
Leslie	50
Maire	58
Julia	37
Cyndie	37
Deanne	42
Sue	42
Smitty	65
Shanna	65
Heather V	45
Brian	45
Kelly	90
Anthony	135
Mel	55
Heather S	55
Rachel	55
Kristen	75
Malaina	55
Ed R	75
Nick	75

WOD Monday, December 14, 2009

Buy In: Mobility, Med Ball Sit-ups, Burgener Warm-up, DB Snatch review

WOD: "Dead Snowblower"

     AMRAP, 18 min
       21 Dumbbell Snatch R (30#/20#)
       9 Strict Pull-ups
       21 Dumbbell Snatch L (30#/20#)
       9 Knees to Elbows

Cash Out: PNF Stretch

On-Ramp WOD

12 min AMRAP

(15) KB Swings

(12) Ball Slams

(9) Burpees

Update on Monday, December 14, 2009 at 9:04PM by CFTA Managers

A little miscommunication between coaches: the evening groups did power snatches instead of the full squat snatch the morning groups did. But that's ok, we want them to feel good about themselves every once in a while...

name	rounds	DB	Pull-up
Roger	3.25	(20)
Smitty	2.5	(15)	blue
Anthony	2.5
Jean	2.25	(10)	green
Jamie	2.0	(15)
Suzanne	2.5	(15)	blue
Dave L	2.25	(20+15)	purple
Leslie	2.75	(15)	blue
Cyndie	3	(15)	purple
Cynthia	2.75		blue
Sue	3.5	(15)	blue
Shelly	2.75		blue
Shanna	3		blue
Mel	2.75		blue
Heather	3		blue
Amanda	3.75		blue
Jen	3		green
Charity	3.5		blue
Brian	3.25
Nick	3.5		purple
On-Ramp
Corin	4.66
Wade	6
Megan	5
Meredith	5
Aimee	4.33
Beth	4.66
John	6.33

Baptism By Fire

Who shows up for a workout exactly 1 hour late? When everyone is leaving. With an innocent look on his face - "Whaddya mean there is no 7:30 WOD on Fridays?

Who does this, yet is so well loved by his community that half a dozen tired, sweaty, and hungry CrossFitters are willing to sit around and watch him complete the workout by himself.

Lumberjack 20.

Ok, he really is a well loved character, but full disclosure - there was beer, too.

Skinner deserves a huge pat on the back. He started with us just a couple of months ago, went though On-Ramp, and tonight finished a very tough workout. With good movement and a very respectable time.

Congratulations, Jeff!

WOD Friday, December 11, 2009

Buy in:J-mob

WOD: "Lumberjack 20"

Before you have a heart attack looking at the WOD, please read on: This workout is a tribute those who were lost or hurt at the recent Ft. Hood tragedy. Four members of the Lumberjack CrossFit affiliate were killed and many more were injured. There is a national effort by CrossFit affiliates to honor and raise money for those who are suffering as a result of this tragedy. Click on the above link for more details.

Normally, we prescribe weights that best fit our membership at CrossFit Thin Air. We do that really for no other reason than it means less writing for us because, on average, fewer members need to scale up or down. But in this case, we are posting the official prescription out of deference to the effort and because we know you would want to see it. All that means is that there will be more scaling (and writing) than normal.

We may modify or sub the run depending on the conditions - we are hoping for 4 feet of snow, aren't you?

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

            On Ramp
         Round 3 WOD
21-15-9
Band pull ups
Muscle snatch
Front squat

Update on Friday, December 11, 2009 at 8:40PM by CFTA Managers

name	time	DL	KB	OH	PU	BJ	DB
Heather	30:30	115	35	35	blue	20	20
Dave L	33:04	185	53	11	green	20	30
Ed	33:26	185	53	42	green	20	30
Anthony	31:30	275	70	95		24	45
Karen W	24:34	135	44	42		20	20
Jack	30:00	165	53	42	blue	20	30	row
Jean	34:37	113	35	35	green	20	20
Sue	27:26	113	35	35	blue	20	20
Rachel	29:06	115	35	35		20	20
Dave Z	30:26	275	70	115	CtoB	24	45
Amanda	29:38	125	35	42	purple	20	20
Phill	34:32	185	53	30		20	30
Jill S	35:14	95	35	35	green	20	20
Kelly	31:06	185	53	42		24	30
Mel	30:51	95	35	35	green	20	20
Shanna	34:34	135	35	42		20	20
Brian	31:45	225	53	33	CtoB	24	30
Skinner	39:03	135	53	33	blue	20	30



WOD Thursday, December 10, 2009

Buy in:j-mob
          kb warm up

strength:5-5-5 push press (from the ground)

WOD: 2 person teams 7 rds 1 person at a time
          7 wall balls
          7 box jumps
          7 db squat cleans

Cash out:PNF

Update on Thursday, December 10, 2009 at 8:54PM by CFTA Managers

names	time	DB
Suzanne	16:50	[20] 3 rnds
Karen W		[20]
Jack	13:07
Anthony		[25]
Maire	15:06
Laura
Cyndie	15:07
Deanne
Heather
Charity	14:27
Allison
Jesse	12:57
Phill
Karen G	13:20
Susan
Kristen	11:13
Rachel
Nick	11:12
Tim