Nancy

Times:

Marissa 17:08 @ 27lbs
Andy 15:46 @ 95lbs
Chris S. 18:24 @ 65lbs
Aaron 16:42 @ 95lbs
Ben 18:13 @55lbs
Cathy 20:00 @ (started at 45 & ended on 32lbs)

Thursday

Pyramid to 15 of:
Pull up & 65lb Overhead Press


Start kipping around round 13.

April 9th

5 Rounds of:
Max ring pushups in 1 minute.
1 minute rest
Max ring dips in 1 minute.
1 minute rest


I was sore for 2 days!
25 ring push-ups
20 ring dips

Tuesday

Cindy

5-10-15



Nico 14
Ben 12
Andy 26
Travis 23 at: 4-8-12

April 7th

Fran Time:

April 6th

225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meter


Angela 13:11 at 65lbs
Shelly 10:43 at 65lbs

Friday

4 Rounds for time:

5 Pull-up
10 Box Jumps
15 Swings
20 Wall Balls

Kirk 11:42
Chris S. 13:58
Aaron 10:40
Michelle 10:50
Angela 11:00
Cat 10:56/Also did an extra round to finish at 14:54

Thursday

5 Rounds for time:

400 meter run
20 deadlifts
10 cleans

Andy at 135 lbs
28:30

Cathy Jr bar with 10's=42lbs
28:30

This was tough!

Tabata Something Else

Scores:

Angela 24
Chris E. 37
Kirk 25
Maria 33
Michelle 34
Nico 26
Ben 20
Marissa 22
Andy 52

Tuesday

5-10-15-20-25-20-15-10-5
Push Press
Dips
Push ups

The 11am Monday group did this. The women used the Jr. bar, modified dips, and knee'd push -up.

Michelle 19:50
Maria 25:00
Aaron 28:00
Cathy 23:59

Sunday

5 rounds for time of:

135 pound Hang squat clean,
15 reps30 Push-ups


I wussed and did this at 115 lbs.

time was 13:57

Saturday

Do the following for time:
Squats 80 64 48 32 24 12
Kettle Bell Swings 40 32 24 16 12 6
Pull Ups 20 16 12 8 6 3

Chris, Cat, and I did this together. Forgot to record the times. I think around 20-ish.

Thursday

I ralphed on this one.

Jumping pull-up for some
deadlift adjustment
The box jumps were at 30" for some and 20" for the others.
KtE were adjusted accordingly

Wednesday

Prior to running a 5k I did the below:

20 Deadlift 135 lbs
20 Shoulder press 95 lbs
15 Deadlift 185 lbs
15 Push press 115 lbs
10 Deadlift 225 lbs
10 Push Jerk 135 lbs

B2V training run in 22 minutes!

Tuesday

Cathy did swings at 20lbs and worked on kipping/jumping pull-ups

Michelle (recently started crossfit) did swings at 15lbs and declinded ring pull-ups

Maria (recently started crossfit) did swings at 15lbs and declinded ring pull-ups

They all are working on doing their 1st unassisted pull-up. This was an excellent WOD for the ladies.

Monday

Complete as many rounds in 20 min.:

65lb Thrusters - 10 reps
Pull Ups - 10 Reps

Post Time

Saturday

Cindy

(Modified)
4 Jump pull-up
8 push-up
12 squats

Cathy 16
Dawm 11

Friday

4 rounds for time of:

50 squats400 meter run

Results:
Michelle 19:42
Kathy 18:56
Maria 18:52
Andy 13:46

Thursday

21, 15, and 9 rep rounds for time of:
95 pound Hang clean squat
L Pull-ups
95 pound Thruster
Handstand Push-ups

Time 18:53 Ouch!

Tuesday

For Time:

Run 1 mile
50 Thrusters (65 lbs)
30 Pull Ups
Run 400 Meters
25 Thrusters (65 lbs)
15 Pull Ups
Run 1 mile


Post Time

Monday WOD

50-35-20 reps of:
135lb deadlift
Ring push ups

Time: 8:08

could have done it faster

Karen

Post results

Chealsea

Tommy V

Another Hero workout! Post Times

Nancy

16:01 felt strong.

Tuesday

Rest Day-NOT

Did this in Sunny Santa Monica in 35 mins including a 1/2 mile on both ends.

Monday WOD

Max rounds in 20 minutes of:

10 Kettlebell Swings (40lbs)
5 Burpees
5 Sumo Deadlift High Pull (65lbs)

Post your work

Sunday 5K

Easy run at a 7:30 pace.

Tabata Something Else!

Pull ups -- 12
Push ups -12
Sit ups -- 11
Squats -- 15

Score = 50

Thursday WOD

30:15 Ouch !

Tuesday's WOD

5 Shoulder Press
5 Push Press
5 Push Jerk

Worked up to 185. I could have gone a little heavier but stopped with 5 push jerks.

Wednesday's WOD

30 95lb cleans
10 ring push ups
20 95lb cleans
20 ring push ups
10 95lb cleans
30 ring push ups

I didn't time myself but concentrated mostly on accurate movememtns.

Monday WOD

21, 18, 15, 12, 9 reps of

95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

This was a lot of reps...my arms almost fell off.
20:42 at the prescribed weight.

Opening Day WOD

Saturday

Opening day!

Friday

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meter

Thursday's WOD

5 Rounds of:

5 dumbell deadlifts
5 dumbell hang cleans
5 dumbell push presses
5 dumbell squats

Same as yesterday garage set-up...........................best PR: 7:37 at 55 lbs.

Angie

Been busy getting ready for Opening Day. My Best time was:

9:11

Wall ball/ball slam

Legs were tight....20 lbs ball.

14:58

"Frelen"

"Frelen"
21 - 15 - 9
Thrusters (95lbs)
Kettlebell Swings (50lbs)
Pull ups
Run 400 meters

First trying this: 14:10

Thursday

Had to modify the weight since I'm working on improving my hang clean squats to 115. Was still tough-finished at 1308.

Dianne

6:25
All the way down on the handstand push -ups

Helen

Slow time 14:57

Sunday

I did 72 lbs push presses and ring dips. 23:42

Saturday - Burpee Mash

Chris and Andy's first PT together. Did it together every rep. This was a long crossfit PT. 26:30 ouch!

Randy

God bless his wife and kids.

11:59 Could have done it faster. Worked on form.

5K run

Forgot to post run time -20:24

Nate

I substituted the swings for hang cleans at 75 lbs.
Completed 12 sets at 19:30. Muscle ups killed me.

Overhead Squats

I need to work on this. 137 was my max.
Andy

Monday WOD

My time was 12:19. I felt weak and could have done it faster.

150 wall balls

If you don't have weighted balls then substitute the movement with weighted thrusters for the same amount of reps. If not, come on over and use our equipment!

10:00 minutes-could have put out harder.

Tuesday WOD

Did this one in 9:49. My records show me doing this one at 6:52 a while back.

Donkey Kong

Haven't done this one hey.

"Joshie"

Rest Day?!

Our next organized crossfit PT is on Thursday, Friday, and Saturday. More classes to come!

TABATA SOMETHING ELSE

This was our first organized workout for Crosssfit Simi. I had a blast 4 people participated. Here are the scores:

• Cat: 32
• Shannon: 11
• Rod: 9
• Justin: 21

Wow that was fun!

Friday's WOD

This one zapped me at 20:30

Daniel

Started with 35 and 15 pull-ups
Clipped the run with no probs
Had to set the weight down at 15 reps for the Thrusters. Did the rest after a couple of second rest.
Pow - run again.
Same deal cranked out 15, short rest then did 6 more.
Sped up my run for the last 1/4 mile.
Finished the Pull-ups in sets: 20-15-15.

Time: 15:23
I should had taken a pic...........I was spent.

Saturday, Jan 26th WOD

My first time doing kettle bell swings. The push presses killed me! Did the kettle bell swings with 25lb and the push press with 24lb. Finished in 15:46. Completed first month doing crossfit. Yeah!

Cathy :)

"Nasty Girls"

Time 12min 10sec, OUCH! Had to dismount for every muscle up but everything else was solid