Hells Half acre

For reps of 21- 15 - 9

Box Jumps 24" / 20"

KB Swings (24kg / 16kg) american

SDHP 95# / 65#

For box Jumps- make sure the whole foot is on top of the box and hip must be at full extension.  This day is going to be long if you don't follow the rules!

Rule:

1) Full foot print on box - all of foot on top for a rep to count.  I will call you on it.

2) Ears must show past arms in the kb swing above head.

3) Hips must open on "ALL" lifts

4) NO DROPPING OF WEIGHTS!  Do NOT slam anything down.  Every infraction will cost you 10 burpees.

Happy 4th.

Loaded

Five rounds for time:

10  x  Parallette dips

15  x  GHD Sit ups

20  x  Hanging L-leg raises

Update on Friday, July 3, 2009 at 7:32AM by Gio

The mighty abs, hmmmm.  Well, let's see.  I can sit up.  I can lay down.  I can knee lift.  I can squat.  I can ohs.  Why is it then that I can't @#$&^'n get my legs straight and above my waist? 

Well young stud and studdet, you need to work on it more so that your hips and midline resemble that of 'Davinci's David'.  Yes, you will get there from all of the work you put into it.  That being said, try eating cleaner and STOP eating that darned SUGAR already.  This is not a Challenge.  This is a requirement for you to progress in a healing and growing body.

Juanita      20:54

Lupe         18:07

Brett         17:02

Allan         11:00

Kirsten      20:57

Ayanna     27:53

Pam         18:55

Tony        14:22  /  Pam-WoW : 4:00 rx

Mary        23:22

Michael     23:33

Sam         11:59  /  Pam-WoW 225# / jrd

Jill            25:25 

Beth         27:28

Pam-WoW

For time:

21, 15, 9

DL x  225# / 185#

Ring Push-ups

Update on Thursday, July 2, 2009 at 6:32AM by Gio

Now, it's Thursday and it is damp, warm and someone has had too much food digesting prior to the start of the BD 500!  Engines are roaring, bellies are rumbling, mouths are dry and my oh my it's going to be a light and sound, possibly a smell show!

Well, the only thing that was heard were grunts, !@#$^@$'s and this hurts..... damn it Gio..... oh, it's cool we can do it...... #@$$%^ Gio!

Juanita      9:26  /  135# / jp rd

Lupe       12:31  /  115# / jp rd

Aaron        8:03  /  rx

Andy        13:59  /  155#

Michelle L. 9:38  /  155#

Gio           9:28  /  205#

Pam         6:20  /  95#

Kirsten     6:30  /  115#

Beth         6:41  /  85#

Trey          7:18  /  155#

Ante Up!

Goal setting is great.  Now, today you have that opportunity to prove or at least try and meet that goal you've set yourself in the earlier part of June. 

For time:

500m row

50  x  ab-mat sit-ups

40  x  push-up

30  x  pull-up

20  x  squat

10  x  burpees

500m row

Goals:

Helen < 14'30"

Fireman hang > 60"

400# squat

POSE mile run

Muscle ups  x  1 ~ 5

RX Pull up

Squat rx

DL rx

Ring dips

Update on Wednesday, July 1, 2009 at 6:18AM by Gio

Insane!  That's a statement left for after the WOD today.  Why?  Simple, you will have to complete that said/written Goal you set for yourself in the beginning of June. 

WOD:

Juanita     12:29

Lupe         12:30

Mary         19:41

Michael     18:55

Larry         9:49  rx

Tony        10:31  rx

Trey         16:50  rx

Tom          14:35

Pam          12:13

Goal:

IV       -   Helen  : 12:59

Aaron -   Fran    :   7:40 rx

Andy   -  Helen  :  10:58 rx

Trey    -  10 kipping pulls rx

Juanita -  11:56.59 mile in POSE method (*you can ask her what her previous mile was yourself :) )

Grace

Clean and Jerk 135#  x  30

For time.

Update on Tuesday, June 30, 2009 at 6:32AM by Gio

It must be comfort that keeps most from succeeding.  How comfortable are you when you are working out?  Do you push the envelope at all or do you just coast? 

Juanita     7:30  /  65#

Aaron       5:38  /  95#

Michelle L 5:07  /  65#

Andy        4:07  /  65#

Tony        5:03  /  rx

Larry        4:25  /  85#

Maxwell   4:16  /  115#

Sam         4:36  /  rx

Allan        1:55  /  75#

Brett        2:46  /  95#

Beth        3:44  /  35#

Kirsten     7:29  /  65#

Nancy

Five rounds for time:

400m run

15  x  95# ohs

Update on Monday, June 29, 2009 at 6:26AM by Gio

Mid-line stability is not to be taken lightly.  It is of utmost importance for it enhances your ability to increase load on lifts, lift with more power and be able to stabilize the spine while performing your Gymnastic's moves with more efficiency.

Lupe        20:39  /  5#

Juanita     22:12  / 35#

Aaron       22:21  / rx

Allan         14:15  /  35#

Brett         17:50  /  65#

IV             27:26  /  35#

Mary        24:27  /  5#

Michael    32:00  /  35#

Larry       15:36  /  75#

Tony        17:41  /  rx

Sam         37:44  / 75#

Brian        18:11  / 35#

Tom          15:10  /  pvc

Beth         23:35  /  35#

Trey         18:42  /  65#

Danny

Check out the little blurb from the NYTimes. I've been trying to tell everyone I know this for some time now. Derek, are you listening?

Brian, visiting from CrossFit Montgomery (AL). Great to have you with us for a few days.

As many rounds in 20 min of:

30 x 24" box jump

20 x 115# pp

30 x pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Update on Saturday, June 27, 2009 at 5:22PM by Gio

Well done today.  Lots of reps, lots of sweat, lots of things to do and so little time to do it in!  Most are having problems getting that weight over head, is it due to shoulder strength, abdominal strength, leg strength?  One, or the other or all three? 

Some participants were staggered in different starting places:

Kirsten     -  2 rds., 14 pu / 55#

Michelle L -  2 rds., 30 bj, 15 pp / 65#

Trey         -  2 rds., 7 bj / 95#

Larry        -  2 rds., 10 bj / rx

Jim C.       -  3 rds., 30, 15 pp / 65#

Tony         -  3 rds. / rx

Tom          -  3 rds., 9 pu / pvc

Mateo       -  8 rds / pvc, 20" bj, jpu