Circuit Training

1. TRX Atomic push up
2. Ladder over, out, out
3. BOSU rotational sit-up
4. SAQ rings lateral 1,2, stick
5. Step rotational plyo-push roll backs
6. Shock lock outs
7. Atomic sit-ups
8. Rock Stars
9. Eccentric DB box step-ups
10. Laderal Hurdle Hops w/knee tuck
11. TRX plyo squats
12. BOSU lateral push ups
13. 2 riser stradle step up, up, down, down
14. Air Squats
15. Stability ball v-ups
16. Gorilla burpee
17. DB step ups
Wow.

Thanks to our new guy Mike, from Navy Recruiting for attending this morning.

Nice pose Shelly.

Kathy, you're rockin.

I love these. Thery're called atomic sit ups.

Really, really good SAQ, Drew.

This is a bad ass shot of a new CrossFitter, Michelle. Thanks for coming.

"Shawn! Eye's forward! (snap). There you go!"

That's a pretty aweome shot Dawna.

Ouch. Burn...the flash didn't capture the smoke radiating from Mags' thighs.

300

I really like this WOD because it's what really got me started doing high volume training.  This is a WOD developed by trainers at Gym Jones in Utah (where the cast members of the movie 300 trained).  The first time I saw this WOD I thought it was completely irresponsible, too far outside of the traditional strength & conditioning programming of the NSCA and would just be a fad.  Glad I was wrong.  Ideally, we want everyone to perform at the Rx, but we're putting your name up on the board even if your push ups were from the knees and you subbed with jumping pull ups.  

300 reps

AFAFP

25 pull ups

50 deadlifts 135lbs(m) 115(w)

50 push ups (from toes)

50 floor wipers 135lbs(m) 100(w)

50 box jumps 24"(m) 20"(w) 

50 KB snatch 36lb(m) 26lb(w)

25 pull ups 

This was the first time that we have run a group through 300, so there were some hick ups.  Unfortunately, some CFers had to complete all 50 pull ups at once, and the stations were not lined out in a functional pattern.  So, next time we'll make the proper adjustments to make the course run smoother and improve your times.  

Shawn's missing the ruby red slippers.  She's actually training to push a house off of her.  

Dawna, deads, max on KB snatch, Kimberly box jumps and Mike coaching.  
Let's see, we have Zane and Kathy on push ups, Drew on floor wipers, Janal on box jumps, Shelly and Maggie on pull ups and I think Julie just finished deadlifts.  

This is what we like to see Max. 

Monday, Tuesday, Wednesday Catch Up

Monday's WOD:

bent over barbell row (12 reps)

Bulgarian lunges (8 each leg)

Arnold shoulder presses (12 reps)

walking lunges (16 reps)

upright row (12 reps)

5 rounds

Dawna's working on getting over a little something still.

Cool socks, Shawn!

Chuck took this picture of our drive home this morning.

Wall sit passing 2 weight plates back and forth

Everyone seems to be enjoying this a bit too much.

Janal with her overhead snatch

There's Kimberly-our newest recruit.  Welcome, Kimberly!

The always chipper Shawn

180 degree BOSU squat jump

This is Tues. a.m. Boot Camp.  Holly, Rachel and Cindy with atomic sit ups.

Go, Rachel, Go!

Cindy is perfecting her double unders.

Nancy with a db clean and Heather giving that heavy bag a shove.

Oh boy, these really worked the buns.

Peter with a nice deadlift.

Today Chuck's gals ran through "Louis"

substituting muscle-ups for 4 push ups/4 pull ups.  Welcome to Angela Hall- another recruit of Heather Russell's.  Thank you, Heather!!

Looking good, Debbie!

FGBQuatro @ CrossFit Hillsboro September 26, 2009

This is the second round of photos. The first will be posted shortly

Today was a great day at CrossFit Hillsboro, as well as at many other CrossFit affiliates throughout the world. Today was a day about coming together as a community for the unconditional support of putting others before ourselves. The Wounded Warrior Project is an idea created by a few which has grown into a cause supported by thousands; to help our brave men and women in our armed forces who are suffering from trauma to adjust to civilian life, both mentally and physically.

We thank you from the bottom of our hearts for supporting this cause and kicking ass at the same time. In the short time that we put this together, we collected $500, not including our matching funds. Way to pull through everyone!

So, props to everyone, especially our top finishers for the men and women: Janal with 214 points and Mike with 266 points. Chuck is thinking next year to have a Krispy Kream matching fund next year. Instead of matching the funds, he'll just eat one original for every point scored by everyone.