Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
WOD – 10/21/10
“Brenton“
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Who said you need to be a “Power Lifter” OR an “Olympic Lifter”? That’s just potty talk!!!
WOD – 10/20/10
Box Squat
3-3-3-3-3
Split Jerk
1-1-1-1-1
Post weights for each attempt to comments.
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
WOD – 10/19/10
“Bulger“
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Post time to comments.
What will a little hard work and determination get you, you ask? EVERYTHING! CrossFit Rockland is super proud of Jackie (jD) as she nailed not only her first kipping pull-up, but was able to string them together in sets of 3!!! Congratulations jD…WODs with pull-ups will now have a whole new meaning!!!
Oh yeah and did I mention that we just happened to have a very useful iPhone at that very moment…check it out here.
WOD – 10/18/10
Three rounds for time of:
Row 500m
Run 800m
Post time to comments.
The Mat Day Gang…minus Jackie who was taking the pic!
Fun Fun Fun!!!
HANG in there Pete…we will have our pull-up rig soon enough!!
So our floor mats are now happily stacked up in the box. WOW…what a night! First off I want to give a big thumbs DOWN to FedEx…way to load pallets onto a truck and then not load the right pallet jack to remove them for delivery….But a HUGE thumbs UP to our local United States Postal Service across the lot for loaning us their carts!!! Despite the various techniques used to get these suckers off the truck it was a blast. Thank you SO much….Drew for pointing out that we should “temporarily borrow the USPS carts”…thank you jD for stopping Drew from stealing federal property and kindly asking the ladies inside the USPS if we could borrow their stuff…LOL!!! More thank you’s to Deb for literally dropping by on her way back from France to get this done…”OUI“….and to Big Bob for being involved in every BIG push required!! Of course the Mayor of Munchkin Land (Pete) was looking oh so pretty as he kept finding new and creative ways to move these things one by one. I also wanted to give a shout out to the future Mrs. Coach Rob (Lauren P) who ended up deadlifting her PR quite a few times and didn’t even realize it….SWEET!!!
WOD – 10/16/10
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Each one of these suckers weighs almost 90 lbs!
Today our flooring finally arrives…all 6500 POUNDS of it! But unfortunately, they are leaving them curbside! So it is looking like a double WOD day for a few of us brave souls. Our mission (WOD#2) will be to move this load from point A to point B for time! Now we would NEVER want to be accused of keeping all of this fun to ourselves, so if anyone wants to come lend a helping hand just let me know.
Lets go Constantly Varied High Intensity Functional Movement don’t fail me now….
WOD – 10/15/10
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments.
Anyone who has been crossfitting with us for a while knows that the double-under is the one skill that tends to just “not show up” on any given day. You could be the double under “king” (yeah, yeah or “queen”) and still enter a WOD which has double-unders and POOF… 1… miss …. 2,3,4 …. miss!! First you curse the rope, then it must be your shoes, finally you just come to the conclusion that the entire world is just plotting against you. So I wonder who will the double-under troll get today?
WOD – 10/14/10
Three rounds for time of:
21 Kettlebell swings, 2 pood
12 Push-ups, release hands from floor at the bottom
100 Double-unders
Post time to comments.
Okay…So I am not exactly familiar with this muscle-up technique, but damn…this guy can do 30 muscle-ups for time faster than I could do “Fran”!!! NICE WORK!!!
WOD – 10/13/10
For time:
50 AbMat Sit-ups
10 Muscle-ups
40 AbMat Sit-ups
8 Muscle-ups
30 AbMat Sit-ups
6 Muscle-ups
20 AbMat Sit-ups
4 Muscle-ups
10 AbMat Sit-ups
2 Muscle-ups
Post time to comments.
I know Mr. Miyagi didn’t have CrossFit for Daniel, but if he did I could see him saying: “Balance, not just CrossFit only, lesson for whole life. Whole life, have balance, everything be better.”
Now go find your balance…
WOD – 10/12/10
Snatch Balance
1-1-1-1-1-1-1
Post weights for each of the 7 attempts to comments.
How about this for a CrossFit Rockland birthday ritual?? I know we have some birthdays coming up…hmmmmm
WOD – 10/11/10
Ten rounds for time of:
185 pound Deadlift, 10 reps
20 pound Wallball Shot, 10 reps
Post time to comments.
