WOD 6/13

Strength

Weighted Ring Dips

25x3/35x2/50x2/75x2/105x1/115x2/145x1/150x1 and new PR

WOD 6/7

This is one tough ass WOD! Give it a shot!


METCON
12 Min AMRAP
Wearing a 40lb weight vest complete the following:

10 Kneeling Jump Squats (Start standing, Lower to knees one leg at a time and full extension at the top)
200m Row
10 One Arm Push-ups from feet (5 per arm and chest to ground)

Me: 5 Rounds Rx'd
Rob Mcphee: 4 Rounds (Mod one arm using medball and completed  from knees)

WOD 6/6



Lindsay Smith 2009 Crossfit Games

Warm-up
15min

Strength WOD
Deadlift
3-3-3-3-3-1



185/225/315/345/375/415x1/420f

BW 175lbs

WOD 6/5

Warm-up

20 min


METCON

Complete 3 Rounds of the following

8 Power Cleans 135
30 Reverse Hypers W/ 25lb Plate
15 KB Swings 1.5 Pood
100 Double Unders

My Time: 14:56
Phil Diprima: 17:50
Rob McPhee: 1836
Mark Langkos: 17:26

WOD 6/2

Feeling pretty good after doing 450 GHD situps in Thursday's sit-up challange just two days ago. Was afraid I might need a wheelchair, but I set a new PR today instead. Love it!

21-15-9

Back Squat 225lbs

Handstand Pushups

My Time: 5:58

WOD 5/31

I Tore my Pec Major tendon in Jan of 2011 doing 1 rep max on the flat bench press, so I'm not a fan or advocate by any means. I do however feel it's been necessary in keeping my chest extra strong to avoid further or re-injury to myself. I'm very careful and through in my warm-up and will not lay down on the bench unless I feel plenty warm. I also am very strict with my grip, keeping it narrow and elbows very tight and close to my body. So far it has helped with my progress and have had zero issues with my previously injured pec.

Bench Press

5-5-5-5-2

Me: 95lb Warm-up x 10/165/185/205/225/255x2

WOD 5/30

As part of the silly Facebook Sit-up challenge we ended up with 435 to do. So with my crazy thinking, I decided to really push the envelope and complete all GHD situps instead of regular situps. Why not right!?! Well going into this I was well aware of the dangers and consequences, but whats life without taking a risk every once in awhile. I am also well aware of what my body is capable of and was prepared to switch to reg situps at any point my body said so. Surprisingly enough it never did and not only did I do the 435 for the challenge, I decided to do an extra 15 to put me at the 450 mark. I do not advocate or recommend that anyone try this at any point...

450 GHD Situps for time

My Time: 63 Min
Phil DiPrima: 145 GHD and 290 Reg situps (Abmat)
Rob McPhee: 150 GHD


One Week Update: I'm happy to say that I suffered no Rabdo or serious DOMs what-so-ever. Actually trained the following morning and two days later set a new pr. I'll take it!

WOD 5/29

Warmup
Foam Roller
Dynamic Stretches
Voodoo Bands
10 Deadlifts 155
Mobility Work

METCON
Complete 5 Rounds of the following for time:
6 Deadlifts 235lbs
30 Double Unders
15 Toe to Bar

My Time: 8:59 Rx'd
Phil DiPrima: 12:28 185lb DL
Rob McPhee: 12:00 185lb DL

WOD 5/28 "Murph"

Navy Lieutenant Michael Murphy

Warm-up
Dynamic Stretches
Voodoo Bands
10 Pullups
20 Air Squats
20 Push-ups
Mobility work (Shoulders & Hip)

METCON
"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

My Time: 39:20
Mark Langkos: 54:20
Rob McPhee: 48:34

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD 5/26

METCON
Run 4.5 Miles (Complete 3 max effort sprints every 1.5miles during the run)
Also complete 200 Pushups along the way In sets of 30 & 20

Cool Down
Paddle Board
20Min

WOD 5/23

Warm-up
Spealler WU
20 Air Squats
Mobility Work



METCON:
Complete 6 Rounds of the following for time:
50 Double Unders
200m Row


My Time: 11:28

WOD #2 5/22

Awesome strength WOD this afternoon with two PRs. One 5lb Pr on my Front Squat and added 10lbs on my Back Squat.. Love it when that happens!


Warmup
Air Squats
Spealler WU
Voodoo Bands
Mobility Work

Strength WOD
Front Squat
1-1-1-1-1


Me: 135x5/165x4/255x2/285x1/315f/315x1 for 5lb PR
I Decided to stop and try for 10lb Back Squat PR and made it for 375lbs
Phil: 135x5/165x3/185x2/205x1/230f/185x3/205x2

WOD 5/22

Pat Barber 08 Crossfit Games

Let me tell ya, this WOD was spicy with the vest on. I'm still feeling great tho! Flexor tendon is still a little sensitive, however I'm going to start programming heavier Cleans and Overhead lifts back into my workouts. I'm ready and really looking forward it!


Warmup
Spealler WU
Voodoo Bands
Mobility WOD


METCON
Wearing 40lb weight vest, complete the following:
21-19-15-13-9
GHD Situps
Strict Pull Ups
Wall Ball Shots 28lb Med Ball


My Time: 17:50 rx'd
Phil DiPrima: 17:35 no vest and 15lb Med Ball

WOD 5/20

Warm-up
Dynamic Stretches
Air Squats
Mobility work (Hip, Ankle & Knees)
Deadlifts



Strength WOD


Sumo Deadlift
3-3-3-3-3-3

Me: 225/255/295/325/365/395
Mark Langkos: 225/255/295/325/365x2/395x1/405x1
Rob Mcphee: 185/205/225/255x1/255 Pr

Park WOD 5/19

Warmup
Run 800m





METCON
Complete 5 rounds of the following for time:

30 Double Unders
20 Sledge Swings (10 per arm)
100m Sprint
15 Kb Swings 1.5pood
80m Sprint

30m Hill decent w/60lb heavy bag
30m Hill Climb w/ Heavy bag
200m Sprint


My Time: 21:20 Rounds
Phil Diprima: 1.25 pood KB and sub DU with tuck jumps
Mark Langkos: 27:00 rx'd
Rob McPhee: Completed 3 Rounds and had to leave

WOD 5/17

Warmup
Run 800m
Pushups
Air Squats
Voodoo band work
Mobility work (Shoulders, wrist, hip and elbows)


METCON
21-15-9 Reps of
Ring Rollouts from knees (Chest to floor, but not resting in full plank & return to kneeling position)
Pull-Ups
Deadlift 185lbs

My Time: 5:25 Rx'd


Strength WOD
Ring Rollouts from standing position (advanced only)
5-5-5-5

Me: I did 4 sets of 5 from feet

How to do the Ring Rollouts

1. Adjust rings so that in a full plank (arms extended overhead) your chest is just touches the floor floor. Should be approx. 2-4 inches from floor to bottom of rings. You can Adjust this height to alter difficulty (see below)
2. Grip the gymnastics rings with hands just wider than shoulder-width apart in a ring push-up position.
3. Slowly lower yourself forward in a controlled rollout, stretching out the torso as far as you can without compromising form. Arms will extend overhead in the lower plank position with chest only touching (not resting) on the floor.
4. Stop when fully stretched and pause for 3 sec. 
5. Maintain tension and proper form and return to the starting position without bending knees and repeat.

Note:

• Adjust the height of the gymnastics rings to alter the difficulty of the exercise or you can do them from your knees. The closer you are to being parallel to the ground (full plank) at full stretch the more difficult the exercise becomes. 
• Maintain tension throughout, engaging all muscles and drawing the naval into the spine.
• Keep the movement slow and deliberate in standing position.  unless you're a total stud,  do them from your knees if Incorporating in a METCON for time.

WOD 5/16

Warm-up

Dynamic Stretches

Mobility w/ Voodoo Bands

Push-ups

Air Squats

Mobility w/resistance band

Skills

Hang Cleans

Shoulder Press

Ring Strength Work 

METCON

Complete the following and time each sprint individually

800m Sprint (.5 Miles)

Rest 2min

400m Sprint (.25 Miles)

Rest 2min

400m Sprint 

Rest 2min

1600m Sprint (1mile)

My Times: 3:04/1:33/1:34/6:52

WOD 5/15

Feeling great and pretty close to 100% again. Damn does it feel good!! With so many struggling months, I was worried that I would never come back from my torn forearm flexor tendon, but thanks to my continued effort and Kelly Starrett, I'm extremely pleased with my current status. I'm so looking forward to the coming year of getting Better, Faster and Stronger!


Warm-up
30 Pushups
Spealler Warm-up
Dynamic Stretches
Mobility Work (Shoulder, Hip and wrist)
Voodoo Band (Forearm, Bicep and Tri)






METCON
15 Min AMRAP
Complete as many rounds + reps as possible in 15 min
7 Handstand Push-ups (Head to floor and elbows locked out at the top)
10 Reverse Hypers
150m Row
10 Sit-ups (Abmat)

Phil Diprima: 7 Rounds (Mod HSPU in later rds)
Me: 8 Rounds + 7 HSPU


To order Voodoo Bands, visit
http://www.roguefitness.com/voodoo-floss-bands.php

WOD 5/14 Back Squat

Johana Pat

Great day with four new PRs between the 3 of us. Awesome way to start off the week after witnessing the most inspiring weekend ever at Central East Regionals. Amazing work everyone and congrats to all those who competed! 

Warm-Up
Spealler Warmup
Mobility Work



Strength WOD
Back Squat
5-5-5-5-5

Me: 165/255/295/325/345x1/365x1 PR and also new 5 Rep max PR @325lbs

Phil DiPrima 165/185/205/215x2/225x1/230x1/240x1 PR

Al DiPrima: 95/115/125/145x4/165x3/185x1 New PR

Johana's Blog 

WOD 5/9 Weighted Ring Dips

Great evening WOD with my bro Phil DiPrima! Both of us with new pr's to add to the books. Kind of bittersweet tho, as he is leaving tomorrow morning for his 2nd interview with a company in Charlotte, NC. With Michigan's economy in the toilet, I'm happy as hell for him and this opportunity, however we have grown to be best friends over the last year. He is also one of the greatest training partners on the planet and I'll surely miss him if he goes. It's all good though, he has promised that every Friday after work, he would make the trip back to Michigan (Phil's Map) and be ready for Sat and Sun morning WODs.. Yep, that's the kind of friend Phil is and it really shows just how dedicated he is to his team!! Haha! No, he's definitely dedicated, but he's actually gonna check out a few Crossfit gyms while he's there this weekend. That's right, forget the apartment, keep your priorities straight and lock down the gym first!! Love it!

Best of luck tomorrow, Phil!!!! Btw, don't mention anything about killing your WODs during your interview, they might not understand... lol


Warm-up
15 Min


500m Row 
Phil: 1:58
Kim: 2:08
My time: 1:34 (Max effort) due to my pulled right calf, I used mostly my left leg





Strength WOD


Weighted Ring Dips 
Establish your 1 rep max

Phil: 10x3/25x3/35x3/50x2/65x1/75x1/80x1/90x1 new pr

Me: 10x3/25x3/35x3/50x3/75x2/105x1/115x1/125x1/135x1/145x1 new pr

WOD 5/6

Warm-up
Run 400m
Ankle, hip & Shoulder Mobility




METCON
Three rounds of the following for time:
24 Pistols (12 per leg)
30 Box Jumps 24"
250m Row

WOD 5/8

Chris Spealler, a small man with the strength of a bigger man, a bible tattoo on his chest, and a megawatt smile, lifted us all up on a Sunday afternoon and made us feel, for one bright, sunny afternoon, like life was fair.
~ Lisbeth Darsh


Warm-up
20min
Arm, shoulder & hip Mobility                                              "Speal" by Crossfit Lisbeth

METCON
13 Min AMRAP

Wearing 40lb weighted vest complete the following:
5 GHD
5 Strict Pull-ups (From full hang and chin over bar)
10 One Arm Push-ups (5 per arm/ chest to floor and full extension at top)






Phil DiPrima: 6 Rounds + 5 Pushups + 3 Pullups (Mod two arm pushups and jumping pullups in later rds)

Me: 10 Rounds + 3 GHD + 2 Pull-Ups as rx'd

Park WOD 5/5

What a Kickass morning at the Lyon Township Park with friends and family. Enjoying the fresh air, awesome terrain and an assload of dandelions! Unfortunately they hadn't cut the grass yet this year, so it was a pretty  long, but the optimists that we are, looked at it as an added challenge. Nice work today, guys!!

METCON
Complete 4 Rounds of the following for time:
60m Hill Sprint (60% Grade)
9 Hang Power Cleans 95
110m Run
9 Kettlebell Swings 1.5pood
45m Run
9 Ring Pull-ups
215m Run


Phil DiPrima: 14:28
Mark Langkos: 15:00
Rob McPhee: 16:00
My Time: 13:54

"The world is full of willing people, some willing to work, the rest willing to let them"
~Robert Frost

WOD 5/4 Muay Thai

Muay Thai is great passion of mine that takes a special place in my heart. It's significant to me because it's where my journey in fitness actually began some 9 years ago. I'll admit, since finding Crossfit 2.5 years ago, I've put it to the side a more than I would like. So, in the past 4 months, I've been implementing Muay Thai into my Crossfit training as much as possible and will continue to ramp it up. Let me tell ya, not much compares to the workout if executed properly.




Warm-up:
Mobility Work
15 Min on the heavy bag



Sport WOD:
Each round is 2 minutes and should be at your Maximum effort. Complete the following exercises between rounds and then rest for 1 min before starting next round.

Round 1

1-2 Combo (Jab/Cross)
30 Push-ups

Round 2
1min 1-2 Combo and 2nd min Thai Knees
30 Sit-ups (abmat)

Round 3
Right/Left Hook Combo to the body
30 Push-ups

Round 4
Leg Kicks (Switch legs every 10)
30 Sit-ups

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race” 

` Calvin Coolidge

WOD 5/3

"The man who can drive himself further once the effort gets painful is the man who will win"
`Roger Bannister




Warm-Up
15min
Mobility





METCON:

5 Rounds for time
160m Sprint
30 Double Unders
15 Knees to Elbow
15 Dumbbell Push Press (40lb Dumbells)


My Time: 13:29

WOD 5/2

It's been 14 months since undergoing surgery to reattach my Pec Major tendon to my shoulder using 4 titanium ancors and I must say, I feel amazing. Three top surgeons told me I would never be the same and that there would be no chance of regaining my prior strength and most certainly never be competitive again. Well, that's only because they had never heard of Crossfit, so I guess I cant blame 'em. So it makes me extremely happy when I say, that not only did I regain my prior strength, but I've increased it by a long shot. I was also told that I would always have discomfort in the shoulder when doing certain movements. Once again, I have had zero issues with it since month 2 and in fact, I actually have to look at my scar just to remember which pec it was at this point. Following this specific surgery, I was the only patient who has ever been released from ever attending mandatory PT and the fastest recovery they had ever seen. This is all thanks to my prior fitness level, my diet and Crossfit. Just another perfect example of the power of Crossfit and how it is changing our world for the better.....




Strength WOD:

Bench Press 5-5-5-5-5
80' Farmer's Carry Lunges with 100lbs (2-50lb) Kettlebells

Complete the Lunges immediately after each set of bench presses and then rest for two minutes before beginning next set.


Phil: 115/145/155/165/175f/135 (Mod Lunges w/35lbs dumbbells)

Me: 155/175/205/225/235/255

WOD 5/1

Strength WOD:

Deadlift
3-3-3-3-3-3





Rob McPhee: 135x5/185x5/275x2/235x3/255x5/275x1
Phil DiPrima: 135x5/185x5/205x2/235x2/255x2
Me: 135x5/185x5/275x3/325x3/365x3/395x1

WOD 4/30

Pajama WOD!

Warm-up: 
20 min

Metcon:
500m Row
50 Push-ups (chest to floor and full ext. at the top)
50 Kneeling Jump Squats (Start from standing position and drop to kneeling one knee at a time)
250m Row
25 Push-ups
25 Kneeling Jump Squats

150m Row
15 Push-ups
15 Kneeling Jump Squats


Phil DiPrima: 14:14
Me: 12:59 (first 500m 1:40)

Kneeling Squat Jump Demo

WOD 4/29

(2) 40lb Weighted vests, (1) 25lb bumper and (1) 5lb plate

Two more PR's to add to the board this morning with Phil Diprima and I both increasing our Strict Weighted Pullups. Flexor Tendon was a definitely a concern with weighted pullups putting a great amount of stress on it and I could feel it, but it never ended up being a big issue... Hallelujah! One more week of getting better in the books!

Strength WOD:
Strict Weighted Pullups
Me:25x3/35x2/50x2/65x1/80x1/90x1/100x1/105x1pr/110x1pr
Phil: bwx3/10x3/20x3/30x2/40x1/50x1/60x1/70x1pr

My Body Weight: 180lbs
Phil's BW: 145lbs




                                       

WOD 4/25

Was great finally doing heavy front squats today, I even set a new 25lb PR @ 310lbs. Pretty amazing since I haven't done a single heavy front squat since January. I have avoided them because the front rack position puts a ton of strain on my torn forearm flexor tendon. The tendon wasn't perfect today, but it felt pretty good compared to where I was a month ago. Congrats to Phil DiPrima for also setting a new huge PR @ 225lbs this morning!! Awesome job Phil!


Warm Up: 20min

Strength WOD:

Front Squat 
1-1-1-1-1-1

Me: 165x5/205x3/255x1/275x2/300x1/325f/310x1 for 25lbPR

Phil: 115x5/135x5/155x3/175x3/195x2/205x1/225x1 for new PR

WOD 4/24

Another great day of training with Phil DiPrima and Mark Langkos. Weather finally allowed us to take it outside for the first time in several weeks. Much rather be outside in the fresh air, than inside the gym. Tough WOD, but I really enjoyed this one, especially the 37" box jumps. If you're not accustom to the higher jumps, you'll definitely wanna scale the height down to something you can be consistent on, without injuring yourself.
                                                                                                       

                                                                                                    Strong is definitely sexy!

Tiffany Morris

Complete the following for time:

9   Box Jumps 37" (Stacked tires)
15 Ring Dips
15 Hang Power Snatch 95#
30 Double Unders
15 Box Jumps 37"
21 Ring Dips
21 Hang Power Snatch 95#
60 Double Unders
9   Box Jumps 37"
15 Ring Dips
15 Hang Power Snatch
30 Double Unders

My Time: 12:12

Phil DiPrima: 15:50 (65# power snatch)

Mark Langkos: 16:33

WOD 4/23

Awesome morning with Phil DiPrima setting 2 PR's and myself setting one. Gotta love PR's, they always brighten your day! Way to go Phil!


Warm Up:
Spealler Warm-up
Hip Mobility

Sumo Deadlift (5 Rep Max)
5x5x5x5x5

Phil DiPrima: 135-185-205x3-245x3PR-275x1PR Then Did 295lb Standard Deadlift for 20lbPR
Me: 135-185-255-275-345-395x5 for 5Rep max PR


"Longevity"
What does your family do on the weekends? Far above math and manners, Teaching your loved ones the term "Longevity"in every aspect, will ultimately be your greatest gifts to them. With longevity comes great health, clarity, mental and physical strength, self respect, determination and the will to succeed, so the rest is sure to follow...

WOD 4/22

Rough morning having been out all night watching UFC 145 with great friends. Completed this wod on 3 hrs of sleep, dehydrated and still feeling the effects of a several Italian Margaritas, lol. We have "NO EXCUSES" on this team tho. If you PLAY, then you must PAY. Trust me, with this kind of mentality, the play is always kept in check! Congrats to Mark for PRing on his unbroken double unders @87. Nice job, Mark!!



10 Min AMRAP
Complete as many rounds plus reps possible in 10 minutes of the following:

10 Push-Ups (chest and hip to floor and full ext at top)
10 Roll Outs (chest and hip to floor before returning to the top)
10 Air Squats
160m Sprint (.10 miles)
10 Sit-Ups (abmat)

Mark Langkos: 5 Rds+ 160m sprint + 10 Sit-ups
Me: 5 Rounds + 10 PU + 10 Roll Outs + 10 air squats + 80m sprint

Rest 5 min

Complete as many unbroken Double Unders as possible

Mark: 55-87pr then w/40lb vest did 7-7-10
Me: 73-60-110

WOD 4/21 and Bella

Let me start by saying, please read the story of Bella below her picture... Another awesome workout this morning! My tendon is feeling better and I'm feeling more hopeful that it will actually heal on it's own at this point. Gonna continue to avoid heavy cleans for another few weeks tho... Was great having Rob back with us after two months away and he rocked it enough to bring Mr Pukie around for an appearance, awesome! Phil and Mark also crushed it this morning as they always do! Way to go guys!

"If your actions inspire others to dream more, learn more, do more, and become more. You are a leader"
~ John Quincy Adams      

Bella Rodriguez-Torres

Meet little Bella... Bella is the strongest, most brave soul that I've 

ever had the chance to know. Being diagnosed with cancer at 
age 4,she has an amazing story and has experienced more ups 
and downs from age 4 to 9, than most will endure in an entire 
lifetime. She remains a fighter and optimistic throughout all of 
this and has a personality and smile that melts the hearts of 
everyone around her. Her courage and strength have inspired 
me to become a better person and to really appreciate the word
perspective, taking nothing for granted. Because of what Bella 
has taught me, I feel compelled to continue telling her story and 
I ask that you please follow the above and get to know this amazing 
little girl for yourself and if possible, to help in the great cause setup 
in honor of her. You may also join the prayer group set up for her 
on Facebook at the link below. She has had a rough few months, 
so any extra prayers will help. Thank you!  :)

Pray For Bella

Warm-up: 25 min
Run 800m
15 Min on the heavy bag (Combos)
Shoulder Mobility 10min

Metcon:
Complete the following for time:
30 Deadlifts 245lbs (lower to ground)
50 Wall Balls 27lbs
50 Burpees
50 Pull-ups

Phil DiPrima: 13:30 (175lb DL)
Rob McPhee: 15:18 (175lb DL)
Mark Langkos: 14:47 as Rx'd
Me: 9:15 as Rx'd

WOD 4/20

Warm Up:
Shoulder and hip mobility

Strength:

One Arm Barbell Power Snatch
6-6-6-6-6

Phil: 45lbs/55/65/75x4/85x2
Me: 45lbs/55/65/85/115x4/125x1