You’re a mean one, Mr. Blob, You really are a heel,You’re as cuddly as a cactus, you’re as charming as an eel, Mr. Blob, You’re a bad banana with a greasy black peel!

You’re a monster, Mr. Blob,Your heart’s an empty hole,Your brain is full of spiders, you have garlic in your soul, Mr. Blob,I wouldn’t touch you with a thirty-nine-and-a-half foot pole!

You’re a foul one, Mr. Blob,You have termites in your smile,You have all the tender sweetness of a seasick crocodile, Mr. Blob,Given a choice between the two of you I’d take the seasick crocodile!

You’re a rotter, Mr. Blob,You’re the king of sinful sots,Your heart’s a dead tomato splotched with moldy purple spots, Mr. Blob,You’re a three decker sauerkraut and toadstool sandwich with arsenic sauce!

You nauseate me, Mr. Blob,With a nauseous super “naus”!,You’re a crooked dirty jockey and you drive a crooked hoss, Mr. Blob,Your soul is an appalling dump heap overflowing with the most disgracefulassortment of rubbish imaginable mangled up in tangled up knots!

You’re a foul one, Mr. Blob,You’re a nasty wasty skunk,Your heart is full of unwashed socks, your soul is full of gunk, Mr. Blob,The three words that best describe you are as follows, and I quote,”Stink, stank, stunk”!

Strength:   FS   3  x  5

Metcon:

Three rounds - 15min. cap

• 400m run  x  mb   20/14#
• 10  x  kb swings (a)   24/16kg
• 1     x  Mr Blob clean and squat

OnRamp

400m run
then: 21-15-9
Pushups
Situps
Squats
400m run

Update on Friday, March 12, 2010 at 4:18PM by The Major

On Ramp	Time	Rx/Scale
John	11:04
Sandra	13:02
WOD
Aaron	9:36	Rx
Tony	14:46	Rx on one leg
Christian	12:31	Rx
Rodney	12:09	Rx
Jessica	14:08	Rx
Juanita	14:28	Rx
Lupe	13:17	Rx
Ayana	20:24	Rx
Beth	14:07	Rx
Micheal	16:23	14#/16kg/Blob jr.
Naveed	21:38	Rx
Trey	11:05	Rx
Dave	9:17	Rx
GMaj	9:39	Rx
Wendy
Michelle

We made it over the hump.  Great Wod’s this week put together by Gio (aren’t they always?).  Yesterday’s WoD was approached with trepidation by most.  HSPU?  L-sit PU?  Paralettes?  Oh My!  But once the clock started everyone gave it their all.  You made through and felt the sense of accomplishment and confidence in doing something you weren’t sure you could do.  Way to go Bulldogs.  Today it’s Lucky 7’s.  Let’s roll. —GMaj

Jessica manages a smile during yesterdays’ WoD but all she kept saying was “i hate you”

Seven rounds for time:

• 7  x  ps     95/65
• 7  x  snatch balance
• 7  x  ohs

Day 11 of the 50 Day Burpee Challenge = 22 Burpees today

Update on Thursday, March 11, 2010 at 9:23AM by The Major

On Ramp	Time	Rx/Scale
John	07:02	45#
Sandra	8:35	35#
WOD
Brett	34:22	Rx
Molly	31:15	Rx
Juanita	23:06	35#
Larry	32:15	Rx
Dave	21:42	85# (Caveman issued)
Beth	14:30	35#

Day 10 of the 50 Day Burpee Challenge.  20 Burpees today. 

Do the Hump Day Dance!  

Over heard at the Dog Pound yesterday:

Greg: “hey Lupe, let’s work on our hspu”

Lupe: “Ha ha, maybe tomorrow.” she said with a smirk not realizing what was in store for “tomorrow”

Gymnastics/Metcon:

Five rounds for time:

• 3  x  pull-throughs with push-up and dip
• 6  x  hspu
• 9  x  L-sit pull-ups
• 400m run

Quality of Life, Not Leisure 

Update on Wednesday, March 10, 2010 at 5:59PM by The Major

Name	Time
Allan	17:03
Lupe	25:49
Christian	29:30
Jessica	36:50
Laura	39:04
Juanita	47:07
Sarah	39:05
Dave	22:33 rx
Larry	19:55 rx
Tony	22:48 rx
Beth	28:15
Naveed	29:44
Tom	22:21
Aaron	24:47 rx
Wendy	25:36
Pam	30:00
McLar	20:30 rx
Major	21:01 rx
Trey	25:30
Molly H.	28:25
Molly S.	29:16

Brett displaying the form and concentration of a champion in our inaugural Fishing Tournement on the C2 rowersHi Cindy.  We’re always so happy to see you.  After what’s her name blew through here yesterday, you’re like that first sunny 70 degree day of early spring.  Come on in, we’ve been waiting for you.  I hope you’re ready for us.

Strength:  DL   3  x  3

Metcon:

Mini-Cindy -  AMRAP in 10min.

• 5    x  pull-ups
• 10  x  push-ups
• 15  x  squats

Update on Tuesday, March 9, 2010 at 9:42AM by The Major

OnRamp	Time	Rx/Scale
John	5:28	14#-10’
Sandra	6:24	10#-8’
Half Cindy	Rounds
Juanita	5, 5-5	bands
Lupe	6, 5	bands
Christian	6, 5-10
Rodney	7, 5-10
Beth	6, 5	band
Michelle	6, 5-10-14	band/box-PU
Tony	10, 4
Dave	8, 5
Larry	11
Naveed	7, 5-10-11	jpu

Happy Monday Bulldogs.  We had a great week of training last week capped off by a spirited team Wod on Saturday.  It was great to have Patrick back with us for a few days and we can’t wait to have him back on a regular basis.  Watching him knock out Friday’s WOD in 3:04 was absolutely amazing and inpsired me to train even harder. 

Freshly off his OnRamp graduation Rodney is demonstrating he has a solid foundation and the desire to work hard.  We’re looking forward to seeing his progress.  Marissa continues to impress with her hard work and determination and continues to grow stronger.  As her skills develope she’ll be one tenacioius Bulldog to watch out for.  Naveed continues to show us all that persistance and dedication do pay off.  He never misses a workout and never gives less than 100%. 

It’s been very engergizing having Michelle, Suzanne, and Tony around to help out and demonstrait what hard work and effort is all about.  There isn’t one person that steps through the doors of the Dog Pound that I’m not extremely proud of and happy to have as a member of our family. 

Today is a new day, a new begining as each and everyday is.  Time to step it up.  — GMaj

Strength:  BS   3  x  5 Metcon: AMRAP in 15min. 7  x  kb clean              24/16kg 7  x  push ups 7  x  kb goblet sq        24/16kg   OnRamp:  3 Rounds 300m Row 5 K2 Chest (on floor) 10 Push Press 35#/20#

Michelle Larson at sectionals. She competed this weekend with Chicago area women training for regionals.

Update on Monday, March 8, 2010 at 4:34AM by The Major

Name OnRamp John Sandra   Metcon Allan Rodney Dave Tom Tony Naveed Aaron Greg Phil Laura Sarah Juanita

Rounds   6:28 8:05     13 , 7-7 11 10, 6 9 14, 7-5 5, 7-3 12 15 17, 7-3 8, 7 8 10, 4

Rx/Scale   35# 20#     Rx 16kg Rx Rx Rx 20kg Rx Rx Rx Rx 9kg Rx

Warm up and Nutrition

For time:

Team: Each person must complete all of the exercises in the first set before moving on to the row.

Nutritional Update:  The Slow Poisoning of America

Update on Saturday, March 6, 2010 at 7:37AM by The Major

Team I Friday Major Molly Patrick Team II Aaron Phil McLar Colleen Team III Caveman Larry Pam Brett Team IV Marissa Bruce Rodney

17:07       15:17        16:49       18:55

Over the next two months our own McLar (Michelle Larson) will be training with other female athletes from the Chicago area who are getting ready for the CrossFit Games regionals in May.  Each weekend they will be gathering at one of the local affiliates to partake in 2 or 3 WODs  to simulate the structure of the  games.  This weekend they will be training at CrossFit Chicago West Loop on Sunday.  The following weekend we will be hosting the girls on Saturday, March 13th.  I hope you can make it in that day and stick around for a bit to catch some of the action.  It’s very inspiring to watch athletes of this caliber compete.  Never in my life had I had the opportunity to see so many strong, beautiful, women in one place as I did at Sectionals in St. Charles, MO.  The grit and determination these girls displayed was second to none.  l came away truly inspired.  I had been thinking about signing up for the masters qualifier that will take place at the Midwest Regionals in Denver at the end of May.  After watching the Sectionals competition I didn’t hesitate to register.  

So today, when you are in the midst of today’s WOD, think like a champion.  Be your own champion.  Give it your best and don’t hold back.   Get to the “edge” and fall off if you have to. Find that next level of discomfort, that wall that says stop, that’s as far as you can go, and smash into it as hard as you can.  You might surprise yourself and just break right through and come out safely on the other side. — GM

Strength:   FS   3  x  5

Metcon:   15-12-9 in <10min.

pull-ups
kb swings (r)      32kg/24kg
burpees

Update on Friday, March 5, 2010 at 12:36PM by The Major

Metcon Results Juanita Molly Michelle M Caveman Major Patrick Aaron Ayana Phil Tom Rodney

Time 8:52 Band 8:55 Rx 7:34 band/16kg 5:56 Rx 4:45 Rx 3:04 Rx 4:36 24kg 12:34 4:15 Rx 6:24 Rx 6:34 24kg/JP

OnRamp Results John Sandra

Time 5:26 6:47

Important reminder: Tomorrow our 8:00 AM class starts. You must meet the required standards to attend. If you don’t know what those are, you shouldn’t be attending. Regular class at 9:00 AM for all levels. Bring a friend.

 For time:

• C & J  x  5  (80% c&j max)
• 200m row
• C & J  x  3
• 400m row
• C & J  x  1
• 500m row

Results:

• Molly      7:38 / 85#
• Marissa   9:05 / 70#
• Lupe       9:32 / 55#
• Juanita    9:51 / 75# (800m run: 4:01 pr) POSE works
• Tom        8:52 / 110#
• Larry       9:37 / 145#
• Rodney   10:30 / 45#
• Ayanna   12:00 / 55#
• Naveed   7:50 / 85#
• Greg       8:13 / 155#
• Brett       6:47 / 135#
• Phil         5:49 / 155#

The only way to last a really long time is to build something useful enough that people will want to keep it going after you die, and to cultivate a sense of ownership in other people. In short: make good shit and give it away as fast as you can.

Lisa Williams, The Lessons of Nixon, 05-19-06

Gymnastics/Metcon

Four rounds for time:

• 30’  x  Bear crawl
• 30’  x  Crab walk 
• 30’  x  Bunny hop
• 30’  x  Lateral lunge

Results:

• Rodney      8:16 / rx
• Brett          8:25 / rx
• Lupe         13:33 / rx
• Marissa    12:25 / rx
• Jessica     13:19 / rx
• Juanita      17:24 / rx
• Michelle      4:20 / rx
• Larry          7:07 / rx
• Naveed     12:37 / mod
• Larson       5:52 / rx
• Tony         6:49 / rx

Getting Comfortable with Un-comfortable.

Saturdays Team WOD:

I:  AMRAP in 20 min.  (As Many REPS As Possible)

10  x  wb  20  /  14

10  x  ps   95# / 65#

II:  Team run

1600m / 1 mile.

Your entire team must complete the run as a TEAM for the finish time.

O-Lifting:

FS  -  Max for day

 Today’s WOD:

*Goat (Skill) Work today.  Work on your Goat. 

CrossFit Freedom (aka The CrossFit Affiliate Decleration of Independence) at CF Watertown.  Great read.

For time:

• 800m run
• 20  x  sit ups
• 400m run
• 20  x  superman’s
• 800m run
• 20  x  mtn. climbers
• 400m run
• 20  x  hip thrusters

Click to read more ...

Updated on Thursday, February 25, 2010 at 5:34AM by The Major

If my mind can conceive it, and my heart can believe it, I know I can achieve it — Jesse Jackson

CF  Total

BS      -  Max

Press -  Max

DL      -  Max

*The CrossFit Total - FAQ

Click to read more ...

The Snatch - Part Two from Patrick Cummings on Vimeo.

O-lifting:

1. Snatch  -  Max for day

Met-con:  Push Me - Pull You

For time:

• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1  -  pull-ups
• 5 squats
• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10  -  push-ups

Genetics, genomes, and the like.  What it means to you, your health, and your children’s health.  What you are was passed down to you, and you in turn can either pass it down or alter it.  Check this out if you want to learn more.  Mark’s Daily Apple.

Please download the CF Total pdf file.  It’s coming SOON.

Update on Saturday, February 27, 2010 at 10:47PM by The Major

First say to yourself what you would be;  and then do what you have to do.—Epictetus

Check out this article on Yahoo Health: 4 Shocking Secrets About Fast Food

Who was hanging out in South Beach this weekend?

O-Lifting:

1. C & J  -  Max for the day

Met-con:

• 250m run (*due to icy conditions you will be rowing)
• 10 burpees
• 250m run
• 8   burpees
• 250m run
• 6   burpees
• 250m run
• 4   burpees
• 250m run
• 2   burpees

Christian      8:30

Juanita       10:57

Marissa       10:50

Lupe             9:55

Tony            7:24

Bruce           6:39

Beth             8:41

Phil              6:24

Pam            9:40

Naveed       14:26

Molly           9:52

Trey            7:36

Please download the CF Total info pdf file.  It’s coming SOON.

A person without a sense of humor is like a wagon without springs. It’s jolted by every pebble on the road. —Henry Ward Beecher

 Saturday WODs are always fun!

“Tagged”

For time:

600m run - TEAM run

40  x  burpees

40  x  sit-ups

800m run

40  x  superman’s

40  x  ohs   45# / 35# bb

600m run  -  TEAM must finish for total time

Team I:  19:46

Marissa

Greg

Larry

Team II:  22:35

Beth

Friday

Tony

Please download the CF Total info pdf file.  It’s coming SOON.

Do not pray for easy lives. Pray to be stronger men! Do no pray for tasks equal to your powers. Pray for power equal to your tasks. — Phillips Brooks

The Jerk Part II from Patrick Cummings on Vimeo.

Three rounds for time:

6    x  bs       115#  /  75#

12  x  superman’s

24  x  kb swings  (a)  24kg / 16kg

Brett         6:14 rx

Juanita      7:23 rx

Jessica      7:49 12kg/35# bb

Christian   11:23 rx

Beth         12:44 rx

Wendy     14:19 65/(r)

Larry         8:12 rx

Trey          6:57 rx