Miranda Oldroyd training for the CrossFit Games. (Streaming Live this weekend)

Buy in:   20  x  burpees

M/C:
3 rounds for time:

50    x  ab mat situps
50    x  kb swings (a)

The Dog Pound welcomes the MWF OnRamp Bootcamp morning Pound Pupies
OnRamp Bootcamp

200m Run
30 ft Walking Lunges
10 Jumping Pull-ups

Update on July 14, 2010 at 6:45AM by The Major

WOD Results
Guys			Gals
Brett	15:20	Rx 24kg	Betsy	17:49	Rx 12kg
Christian	18:09	Rx 24kg	Beverly	18:35	Rx 12kg
Tom	18:47	Rx 16kg	Sandy	20:14	Rx 12kg
Sherman	22:24	Rx 16kg	Wendy	16:20	Rx 12kg
Jaime	18:41	Rx 16kg	Beth	17:55	Rx 12kg
Michael	13:21 2/3	16kg	Stephanie	19:40	12kg
Tony	12:54	Rx 24kg	Natalie	11:30	12kg
Naveed	6:56	Rx 16kg	Pam	17:48	Rx 16kg
Rodney	12:05	Rx 24kgRx 24kg	Schoen	12:03	Rx 12kg
Phil	12:14	Rx 24kg
Jeff	20:29	Rx 24kg
Trey	14:25	Rx 24kg

 

OnRamp Bootcamp WOD Results
5:00 AM		5:45 AM
Glenn	8:40	Griffen	7:20
Scott	6:40	Hilary	7:08
Junior	7:24	Denise	5:45
Eric	7:03	Helen	8:07
Jaeda	6:01	Maggie	7:25
Raven	8:44	Mary	7:59
Molly	8:34	Rosa	8:23
Dana	9:30	Season	6:57
		Tami	6:43

4:00 PM
Danielle	10:01
Derick	9:03
Theresa	10:26
Jenifer	8:09
Gini	8:57
Lashana	9:16
Robin	6:50
Vinh	5:41
Yavette	8:13

You need to ice! Now get in the freezer!!

Buy in:  20 kb swings (a)  16/24kg

M/C:  Team WOD For time

• 250m row

• 200m run  x  sb sml (50)  lg (75)

• 30  x  ab-mat situp with mb slap

• 30  x  pull-ups

• 500m row

• 400m run  x  sb  sml (50)  lg (75)

For time:

• 500m row
• 600m run
• 15  x  kb cleans         24/16kg
• 400m run
• 30  x  kb swings (r)
• 800m run

I want to thank those of you that have taken the time to fill out the bio sheets.  There are lot’s of ambitious goals that we will be working on.  I also want to let you know that it’s ok to use sentences and even paragraphs in your answers.  Heres two examples.  

1. Least Favorite WOD:  Fran
2. Least Favorite WOD:  It has to be Fran.  Each time I’ve attempted that bitch she’s gotten the better of me.  That being said, it’s one of my goals to conquer her and make Fran one of my favorite WODs.

Which one is more interesting?

Today’s WOD

Strength:

• FS  5  x  3  @ 85% 1RM

M/C:

For time:

• 30 kb swings (a)  24/16
• 400m run
• 15 kb swings 
• 800m run

Come in for a free workout on Saturday, May 8th
10:30 AM at
The Dog Pound
click to register

Happy Birthday Caveman. For time:

• 10  x  bs  (50% max)
• 10  x  pull ups
• 10  x  bs 
• 10  x  wb
• 10  x  kb swings  24/16 (a)
• 10  x  superman’s
• 10  x  bs (50% max)

Big Boy Caveman is 42!

• 20  x  burpees to bj
• 20  x  k2e’s
• 2    x  75lb kb sdhp

 Our next CrossFit Bootcamp starts April 26th at the Dog Pound.  Sign Up Today

Update on April 13, 2010 at 7:06PM by Gio

WOD I and Birthday WOD:

Brett           4:21 / 4:08

Molly H.      4:30 / 4:31

Christian     5:50 / 4:26

Marissa       6:51 / 4:33

Lupe           12:55 / 4:34

Juanita        13:12 / 4:50

Tony             3:04 / 3:32

GMajor         2:57 / 3:31

Larry            2:54 / 2:51

Beth             4:57 / 5:26

Phil               2:45 / 2:46

Jeff               3:45 / 4:42

Dan              3:24 / 4:52

Tijana           3:33 / 4:15

MMajor         4:33 / 4:20

Rodney        3:34 / 3:17

Trey             4:09 / 4:55

Molly S.        4:16 / 8:03

For time:

• Fire hose run and roll  -  Scoville and back (each member)
• 50  x  Blob Family squats
• 50  x  thrusters          45/35# (bb)
• 800m run
• 25  x  swings  (a)       24/16kg
• 25  x  pull ups
• 400m run
• 12  x  calorie row
• 12  x  burpees

Do you have a ‘Real’ driving desire to accomplish your Goals that you set early on for this 2010 year?  Well here is video that will inspire you to reach deeper than you’ve ever reached before.  

Kyle Maynard at the Georgia Sectionals 2010

For time:

• 400m run
• 40  x  kb swings (a)   24/16kg
• 400m run
• 30  x  kb swings
• 800m run

Ok, a show of hands.  Who has/hasn’t watched the video posted yesterday on the back squat?  It’s posted for a reason.  That’s all I’ll say—GMaj

Team metcon:

800m run

50  x  sdhp   95/75

50  x  kb swings  (a)  24/16kg

500m row (each team member)

50  x  kb cleans (squat cleans)

1 mile run (each team member)

50  x  Mr Blob squats (as a team - each team member has to complete at least 5 good reps)

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 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	16:10	14/16kg/Ms Blob
Michelle	11:38	14/16kg/Ms Blob
Brett	9:54	Rx

Getting Comfortable with Un-comfortable.

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

Do not wait to strike till the iron is hot; but make it hot by striking.
—William B. Sprague

The Split Jerk Part I from Patrick Cummings on Vimeo.

O-Lifting:

1. Mid-hang muscle cl                   3  x  3   (75% Cl)
2. PJ                                            3  x  3   (85% P)
3. Mid-hang muscle sn                  3  x  3   (75% Sn)
4. Scare-crow cl                            3  x  3   (55% Cl)
5. Foot transition                           3  x  5

Met-con:
Five rounds for time:

• 50  x  kb swings (r)
• 25  x  rr

Juanita       21:27 rx

Marissa      24:14 rx

Lupe          20:12 rx

Rosie         15:11

Brett          21:15 rx

Phil            20:08 rx

Naveed     23:18

Tony           22:04 rx

Nikki           4:21  mod.

Jessica       6:11  mod.

Pam           22:14 rx

Trey           18:33 rx

Molly          7:53 mod.

Sunshine, wished there was more of it?  So do I.  With the current cold weather upon us getting sun is of utmost importance, not just for the heat, but for the vitamin D that we need to have.  Patrick Cox wrote an article in Penny Sleuth’s website that will leave you wanting more Sun and Vitamin D also. 

*There will not be a CrossFit Kids class this Saturday as I will be at the CrossFit Games sectionals this weekend.  We’ll resume next week. — GM

O-Lifting:

1. Tall Sn                     6  x  3     (30% sn)
2. Scare-crow cl            6  x  3      (45% cl)
3. Foot transition           4  x  3    
4. Split foot transition    4  x  3

Met-con:

For time:

• 10  x  dl                   225# / 185#
• 10  x  kb swings  (r)  32kg / 24kg 
• 10  x  burpee to pull-ups

Women:

Juanita       3:41

Lupe          1:43

Marissa       2:58

Molly          2:42 rx

Laura         3:19

Pam           2:48

Men:

Brett        1:22 rx

Christian    4:06 rx

Allan         1:37 rx

Phil          1:44 rx

Larry        1:26 rx

Tony       1:16 rx

IV            3:18 rx

Bruce      1:20 rx

Aaron      1:39 rx

The other proteins.  Powder form that is. ;)

 

This is for Gio

Helen  -  Three rounds for time:

400m run

21  x  kb swings  24kg / 16kg

12  x  pull ups

Update on January 30, 2010 at 10:11AM by The Major

We discovered this hidden camera video.  It’s never before seen footage from inside the Caveman’s cave.

Watch here

Men vs Women for over all points. 

Each rep is a point, every meter is a point.

500m row

• 100  x  mtn climbers
• 100  x  bj
• 100  x  burpees
• 100  x  kb swings (r)

 1000m row

• 50  x  kb swings (r)
• 50  x  burpees
• 50  x  bj
• 50  x  mtn climbers

500m row

Women:

• Lupe 49:04
• Katie 78:36
• Mollie 44:27
• Juanita 68:08
  

Sub Tl - 10,400

Total Time:   5:53 (hh:mm.ss)

Men:

• Brett       53:30
• Al            43:52
• Chris.      74:13
• Phil         39:02
• GM          44:35
• Tony       48:57
• IV           68:42
• Trey        50:59

Sub Tl -  20,800

Total Time:   10:58.12 (hh:mm.ss)

 

In the event of a points tie, the winner will be chosen by the shortest time accumulated by the men/women that completed the WOD.

Team WOD for time:

5k meter row

50  x  dl    @ 155 / 95

50  x  wb

100 x  kbs (r)  24kg/16kg

100 x  ghd ext. 25#/35#

150 x  rr

150 x c&j  75# / 95# 

Team I  -  36:19

Suzanne

Larson

Beth

Bruce

Trey

Greg

Team II  -  42:28

Phil

Molly

Tony

Pam

Jim

Wendy

Bulldog CrossFit Kids wait patiently for their turn on the floor.

Three rounds for time:

• 30  x  kb swings (a)
• 30  x  bj  24”/20”
• 15  x  pp 95#/65#

Juanita     35:25

Lupe        24:30

Molly       15:20 rx

Rosy       18:26

Brett       18:13 rx

Allan       15:42 rx

Christian  32:59

Phil         15:05 rx

Jamie      24:00

Jessica   19:09

Roger     24:13

Javier     22:59

Tony       14:21 rx

Larry      14:14

Jeff         22:51 rx

IV           29:34 rx

Beth      21:46

Wendy  33:27

Tom       25:03 rx

Trey       18:11 rx

Sun, sun, Mr. Morning sun…. Remember that song?  I do, and it identifies our necessity for it’s nourishments it gives us.  Strength, power, immune system upgrade, vitality.  Here is some interesting reading regarding your physical well being, and strength / power that has a correlation to the uptake or lack there of from Vitamin-D.

1) Concomitant lower serum albumin and vitamin D levels are associated with decreased objective physical performance among Japanese community-dwelling elderly.

2) Relationship between muscle strength and vitamin D metabolites: are there therapeutic possibilities in the elderly?

3) Prevalence of sarcopenia and predictors of skeletal muscle mass in healthy, older men and women.

4) Effects of vitamin D supplementation on strength, physical function, and health perception in older, community-dwelling men.

 

Yes, but what about me the CrossFit Fire breather!?

1) Roid Rage Part I

2) Roid Rage Part II