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Remember to see our August Workout Blog 

Tue, 31 July 2007 

“If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.”

- Mahatma Gandhi

 

 

0600 Classic Metabolic CrossFit Conditioning:

 

We hit some Botom-to-bottom Tabata squats and then got into a little team competition

 

 

 

0645 CrossFit Black Box:

 

We down-shifted on the intensity and cranked up the volume.

 

80% Deadlift x 3r x 6-10 sets

 

80% Strict Press x 3r x 6-10 sets

 

 

Mon, 30 July 2007 

CrossFit Virtuosity

 

 

More Record Board Entries today...

Tabata Push Press and Fran!

 

A few:

Lauris recorded our top Women's Fran time with 65lb thrusters at 8:55

Adrienne hit a stellar 9:56 Fran as prescribed

Vinne became only the 3rd male to hit Fran with 95lb thrusters, 8:35

 

 

 1 Quick Triplet:

40 seconds each, clock never stops, non-stop 3 rounds: 6 minutes total:

Kettlebell High-Pull

Ring Dips

Situps

2. Pick ONE Couplet:

Fran: 21, 15, 9 Barbell thrusters and Pull-ups

or

Fring: 21, 15, 9 Dumbbell thrusters and American Kettlebell Swing

3. Tabata Dumbbell push press

 

 Name  Tabata  Triplet  Fring  Fran
 Jud  10 40lb  129  -  11:51 95/b
 Elise  9 15lb  193  -  10:46 45/p
 Magoo  6 20lb  120  8:51 36/20  -
 Rob  9 30lb  138  -  10:00 65
 Andrea G  12 15lb  ?  -  10:38 45/tiny
 James  6 20lb  ?  -  12:11 45/b
 Willie  10 35lb  206  -  8:17 85
 Eugene  10 40lb  184  -  8:00 95
 Melanie  12 15lb  132  5:50 36/20  -
 Adrienne  6 25lb  172  -  9:56 65
 Andrea  10 25lb  204  4:22 36/25  -
 Lauris  12 20lb  175  -  8:55 65
 Cara  6 25total  125  9:06 25/25total  -
 Noelle  5 35total  96  -  10:46 35/g
 Curt  8 30lb  ?  6:06 45/30  -
 Ray  12 30lb  161  4:35 55/30  -
 Elizabeth  13 15lb  180  5:34 25/20  -
 Jack  -  190  5:33 55/30  -
 Vinnie  5 35lb  151  -  8:35 95
 

  

Sat, 28 July 2007 

On Sunday mornings I take my 2 girlz into CrossFit Challenge to play.  They love the rings, mats, balls, and more.  In between all of the fun I find a moment to update the record board.  I used to do this 'on the spot' but to be honest there are so many new records going up every day I simply update it on Sunday now.  I know I sometimes miss the opportunity to mention all the records on the workout blog during the week so I'll remember to take a new picture and post it here.

 

Now of course the most important record is the one you set personally.  We get as excited about a team members first chinup as we do about moving someone from the blue band to pink band on chins.  We constantly have team members of ALL levels discussing and dissecting technique...helping and encouraging one another.  The camaraderie and the atmosphere here at CrossFit Challenge is amazing…it truly is a place to push the limits, (are there limits?), expand the boundaries (do they only exist in our mind?), and to celebrate success.

 

On the white board we record numbers, times, and scores…but what we are really acknowledging is perseverance, drive, dedication, indomitable will...human spirit. 

 

I've read in one form or another from many a Guru; “Take an inventory of those closest to you.  You’ll only be as successful as they are.”  I don’t know about you, but I’m feeling pretty darn good about the company I keep and where we are all heading!

 

In Strength,

Jerry

 

 

1. Partner relay races:

5 Squat Jumps, run 50 meters out and back then partner goes x 2 each

We held 3 different scaled races...solid effort!

2. Partner competition:

Sprint 400 yards, as a team (you go, then I go), perform 60 Chins then 120 pushups...Sprint 400 yards, as a team perform 180 situps then 180 squats.

For time:

Eugene-Jack = 16:01

John - Aaron = 16:36

Willie - Ray = 17:29

Elise - Elizabeth = 18:28

Andrea G - Chris = 19:45

Melanie - Keturah = 20:09

 

Fri, 27 July 2007 

It was the Few the Proud this morning at CrossFit Challenge

Personal records across the board

All documented below...

3 were Class records

We had 2 Women hit 20 Chin-ups today!

 

Lauris hits the mark at 0645

Then...

Elizabeth hits the Mark at 0730!

Finally...

Miles sets the bar  higher for the Men at:

33 Chins!

 

Congrat's to everyone who hit personal records today!

 

Video of Todays WOD:

 

 

 

Max Chins

Max Ring Pushups

15 Dumbbell Thrusters

20 Box Jumps

25 Kettlebell Swings

30 Slamball

 

*3 rounds for time*

 

 

Max Chins first round:

Miles 33

Willie 25

Vinnie 22

Joel 20

Lauris 20

Elizabeth 20

Matt 17

Blake 14

Adrienne 11

Rob 10

Andrea 8

Andrea G 7

Noelle 6g

Cara 5h

 

 Time  Name  Chin+Ring=
 17:31  Lauris  40+30=70
 18:26  Andrea G  13+32=45
 18:27  Adrienne  25+34=59
 18:47  Joel  35+43=78
 18:51  Cara (sc)  14h+20st=34
 19:34  Miles  67+75=142
 19:54  Elizabeth  42+21=63
 20:08  Andrea  15+61=76
 20:58  Willie  45+95=140
 21:57  Rob  25+51=76
 22:34  Matt  31+56=87
 22:54  Vinnie  43+49=92
 24:57  Noelle  15g+33st=48
 25:18  Blake  26+54=70

 

  

Thu, 26 July 2007 

We celebrated 2 Birthdays today!

Happy Birthday Jen and Ray!

 

Ray loaded up a weight vest in pounds with the # of years old he turned.

24 years old = 24 pounds and he hit 21 reps...

 

How many reps can you do with added pounds of age?

  

We also Celebrated with a CrossFit Social.

A huge thanks to Melanie for putting this together!

It was great to see so many of you out at Happy Hour!

 

Record Board:

Keturah gets 6 chin-ups!

Laura gets her first chinup and then bangs out 4 straight!

 

 

TTT 0600

 

1. Max Chins

2. Max Ring Pushups

3. Tabata Dumbbell Push Press

4. Tabata sell-out pushup

5. Max Kettlebell swings in 4 minutes

6. Tabata squats

 

 
 Name  Chin  T-PP  KB Sw  T-Sq
 Laura  4  14 15lb  102  15
 Keturah  6  10 15lb  -  13
 Rob  11  12 25lb  82  14
 Steven  14  12 20lb  90  13

 

Team Barbell:

 

Hang Power clean:

Vinnie hits 195lb x 3 reps, then 205 x 1! 

 

 

 

Wed, 25 July 2007 

"Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you'll be fitter than any world-class runner, gymnast, or weightlifter."

- CrossFit Journal; “What is Fitness?"

 

 

Miles sets a new 2 lap course record!

 

Personal run records:

Melanie minus 1:15!

Ray - :46

Blake - :45

Jud - :40

Vinnie - :23

Karen - :16

Willie - :11

 

 

 

 

1.  Time Trial: Run Loop x 2 (1.16 miles)

 

2. Sell-out Tabata Squat: Count total reps

 

3. Superb-sets:

Ring Dips and Ring Rows x 4 minutes

 

Pushups and Situps x 4 minutes

 

4. Dumbbell push press

As many reps as you can in 5 minutes

 

Compare to the last 2 lap run: Mon 25 June 2007

 

 Run  Name  SQ  PP DB
 6:40  Miles  117  133 30lb
 7:23  Joel  158  102 20lb
 7:23  Leslie  134  113 15lb
 7:32  Lauris  142  92 20lb
 7:33  Willie  165  128 30lb
 7:46  Rick  169  133 25lb
 7:51  Ray  137  151 25lb
 7:58  Karen  128  68 15lb
 8:06  Blake  105  105 20lb
 8:24  Matt  106  108 30lb
 8:34  Vinnie  152  100 30lb
 8:50  Jud  95  111 35lb
 9:07  Elizabeth  113  119 15lb
 9:18  Elise  129  73 15lb
 9:20  Melanie  99  100 15lb
 9:52  Andrea  147  127 20lb
 10:06  Keturah  -  -
 5:00 1  Noelle  106  72
 5:17 1  Cara  68  -

 

Tue, 24 July 2007 

“Mental toughness is to physical as four is to one.”

 - Bobby Knight

TTT 0600: Classic Metabolic Conditioning

30/20 Jumping Lunge

15/10 Pullups

30/20 Barrier Jump

15/10 Ring Pushups

30/20 Slamball

15/10 Pullups

30/20 Kettlebell Swings

15/10 Ring Pushups

30/20 Dumbbell thrusters

*Complete 2 rounds: the first is 30 and 15 the second is 20 and 10*

 Name  time and volume
 Steven  23:56 50/25
 Andrea  24:38 50/25
 Laura  24:55 50/25
 Magoo  24:57 30/15
 Rick  25:36 60/30
 Tom  25:49 40/20
 Jim  27:59 40/20

 

0645 Team Black Box:

1. Deadlift x Max Single

2. Strict Press x Max Single

 

Personal Records Across the board; we will taper, re-build and test again in 4-5 weeks

 Name  Deadlift  Press
 Keturah  195 x 1  70 x 1
 Lauris  175 x 1  75 x 2
 Jud  385 x 1  170 x 1
 Ray  285 x 1  155 x 1
 Willie  320 x 1  115 x 3

 

Mon, 23 July 2007 

“I do envision championship basketball and when you talk about championship basketball, you talk about a good defensive team, you talk about a good offensive team and you talk about a team that really has its act together once they step on the floor. Our goal is to dominate the east and we must continue to dominate the east so that we can have another return to the NBA Finals. And I think mentally we have to become a tougher basketball team. I think mental toughness is going to be the thing that makes us champions.”

- Isaiah Thomas

 

 

 

It is time for everyone to invest in a callus shaver. 

You can find one at any drug store.

Shave those calluses after your shower; minimum twice a week.

(the shaving part not the shower...)

 

 Name  Time
 Miles  15:02
 Ray  16:45
 Willie  17:48
 Jack  17:55
 Joel  18:09
 Vinnie  19:17
 Eugene  20:21
 Lauris  22:43
 Elizabeth  23:23
 Paul  24:39
 Matt  24:56
 Elise  25:00
 Melanie  25:38
 Danny  25:39
 Rob  27:38
 Leslie  28:11
 Karen  28:11
 Andrea  29:32
 Gar  30:56
 Blake  32:00
 Noelle  32:34

 

Sat, 21 July 2007 

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

- Mark Victor Hansen

 

1. Ground and Pound  

Round one:

Sprint 100 yards

Bear Crawl 25 yards

Walking Lunge 50 yards

Bear Crawl 25 Yards

Sprint 100 yards

*Once for time*

 

Round two, Staggered start based on round one times:

Sprint 100 yards

Bear Crawl 25 yards

Walking Lunge 50 yards

Bear Crawl 25 Yards

Sprint 100 yards

*Once for time*

 

Round three:

Sprint 100 yards

Bear Crawl 25 yards

Broad jump burpees 25 yards

Sprint 50 yards

*Once for time*

 

Round Four: Staggered start based on round three times:

Sprint 100 yards

Bear Crawl 25 yards

Broad jump burpees 25 yards

Sprint 50 yards

*Once for time*

 2. Team Training: Cards

Diamonds: Chin-ups

Hearts: Pushups

Spades: Jump squats

Clubs: Dips

 

Ace = 11

Face Card = 10

JOKER = TEAM sprint x 400 yards 

 

Fri, 20 July 2007 

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities."

-Dan Gable

 

Team 0600:

WOD

 

Team 0645:

WOD

Missed a lot of footage at 0645, some good Slamball though!

Team 0730:

WOD

Full effect

 

1. Partner Competition: Slamball!

2. WOD

A. As many rounds as you can in 10 minutes:

5 Burpees

10 Barbell Thrusters

15 Kettlebell Swings

 

B. As many rounds as you can in 10 minutes:

5 Ring Dips

10 Dumbbell Hang Power Cleans

15 Front Squats

 

 Name  Combined rounds
 Andrea G.  10.66
 Andrea  10
 Mike  10
 Miles  10
 Jud  9.66
 Rick  9.33
 Eugene  9
 Melanie  8.66
 Karen  8.66
 Elizabeth  8.66
 Rob  8.66
 Joel  8.66
 Jack  8.66
 Chriss  8.66
 Ray  8.33
 Leslie  8
 Elise  8
 Vin  8
 Blake  7.33
 Noelle  6.66
 Paul  6.33
 Keturah  6
 James  5
 Nat  5

 

Thu, 19 July 2007 

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude."

- Dan Gable

 

 

TTT 0600:

 Classic CrossFit Metabolic Conditioning

 

1. Dumbbell clean; form work

2. Bottom position squats; static holds

 

3.  Couplet sprints:

A. 5 Burpees - 10 Kettlebell Swings: As many rounds as you can in 5 minutes

Rest 2 min

B. 5 Chins - 10 Dumbbell Thrusters: As many rounds as you can in 5 minutes

Rest 2 Min

C. 4 Burpees - 8 Kettlebell Swings: As many rounds as you can in 3 minutes

Rest 2 Min

D. 4 Chins - 8 Dumbbell Thrusters: As many rounds as you can in 3 minutes

 

 

 Name  Output
 Rick  85/170
 Andrea  75/150
 Steven  72/144
 Tom  60/120
 Magoo  36/72
 Jim  30/60

 

 

Team Barbell 0645

CrossFit Black Box

 

1. Heavy Hang Power Cleans

 

2. Jerks: Form work, moderate load

 

 

 Name  Clean
 Jud  185x3, 195x1
 Vinnie  185x3, 195x1
 Mike  185x1
 Keturah  75 x 5, 75 x 3 Jerks

 

 

 

 

Wed, 18 July 2007 

The unsung heroes of any War are our Medical Personnel…

Our Nurses and Docs work tirelessly in service and dedication to the cause…

They provide the ultimate in support to this great Nation of ours…

 

CrossFit Challenge is honored to have CPT Rick Martinez from Walter Reed Army Medical Center as an original member of our team.  In a recent email exchange discussing his amazing progress over the last 4 months Rick had this to say:

 

“What is the motivator?

A lot of it is the dynamics that CrossFit seems to naturally bring. A bunch of people who WANT to be better…who are positive…who don’t Flippin’ whine…and who absolutely enjoy a little (OK, a lot) of pain courtesy of Jarhead Jerry Hill and CrossFit.

 

The other motivator?

In all seriousness, has been my job here at Walter Reed, taking care of what I consider America’s FINEST warriors! They are inspiring and every day make me personally thankful for being in good health and having the ability to do what I do. I will never, ever again take for granted the simple, oh so simple things in life….like holding my wife’s hand…running with my kids…walking…holding in my own hand an ice cold cup of water.

 

Jerry, and as I write this on Tuesday, July 17th, 2007 we were informed last night by our command that one of our own, CPT Maria Ortiz, a Walter Reed nurse who deployed with the 28th Combat Support Hospital in the Bagdhad Green Zone, was killed a few days ago. 

 

So yeah, every minute of every hour of every day is a precious one and not to be wasted.

 

I’ll be CrossFittin’ till the day I day…Hooah!"

 

Rick Martinez

CPT, AN