Mackenzie 21, 140, 5’4’‘

The Girls Workouts
Angie
Barbara
Chelsea
Cindy
Candy
Diane - 1/1/2008 14:41 (Sub Parallette Push Up for HSPU)
Elizabeth
Fran
Grace - 1/7/2008 32:09 @ 40#
Helen
Isabel
Jackie
Karen
Linda
Mary
Nancy - 7/18/2008 40:16 (45# OHS)

The “Other” Girls
Eva
Lynne
Kelly
Annie
Nicole

The Heroes Workouts
JT
Michael
Murph
Murph Tribute
Jason
Daniel
Healy
Josh
Joshie
Badger
Nate
Randy
Shane

Miscellaneous Workouts
CFT - 6/5/2008 115#BS + 100#DL + 50#SP = 265
100 Squats - 1/8/2008 39:59 @ 70#
Vegas - 3/20/2008 1:35:38
Chemistry - 7/6/2008 8 Rounds
Milestones:
- 1 Mile Weighted Walk - 1/3/2008 14:49
- 1 Mile Ball Toss - 1/3/2008 21:40
- 400m Lunges - 6/26/2008 20:45

Speed

100m
200m - 0:47
400m - 1:49
800m
1 Mile - ~12:00

Weights

BP
BS - 6/5/2008 115#
DL - 6/5/2008 100#
SP - 6/5/2008 50#

jjdax, 37, M, 190#, 5’9”

CFT: 8/13/08, 715#, BS-280#, SP-130#, DL-305#//10/27/08, #665/255/135/295
Angie:20:10, 7/25/09
Barbara: 10/4/08, pack wod 2:42,2:23,3:06,3:02,3:11,
Chelsea: Date, Minutes completed,Modifications
Cindy: 9/19/08,17 Rounds in 20 minutes
Diane:
Elizabeth:2-2-9, 10:18, power cleans #135
Fran: 12/4/08, 6:00; 3-1-9, 5:33 21-15-9 #95 thrust/pulls
Grace: 2/24/09, 4:07, #135, 30 clean and jerks
Helen: 1/25/09, .25mi/21 45#kettleswings/12 pulls x3/10:36
Isabel: 9/22/08, 4:43, #65
Jackie: Date, Time, Modification
Karen: 8-8-08, 6:47, 12#
Linda:9/6/08, 23:28, deads=190/bench=145/cleans=95
Mary: Date, Rounds completed, Modifications
Nancy: 5-27-09, 17:23, #65

The “Other” Girls
Lynne: 11/9/08, #185, bench 4/7/8/7/6, pulls 10/21/14/15/12, 3/24: 26,75
Kelly: 2/5/09, 29:56, subbed #12 ball
Annie:7/12/09, 50-40-30-20-10 du’s and sits; 12:55
Nicole:6/15/09, 29-8-22-17-15=91
Nasty Girls: 12/16/08, 11:21 50squat, 10 bar m/u’s, #115 hpc

The Heroes Workouts
Erin: 10/10/08, 14:59
Griff: 8-4-08, 16:00
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
1/2 Murph: 8/26/08, 19:14, 50pull/100push/150squat
Murph:6/4/09, 46:35
Daniel: 9/12/08, 13:48, pack
Josh: Date, Time, Modifications
Mr. Joshua: 10/11/08, 21:51, pack scale #185…1/24/09, #205, 27:16
Nate: 7/8/09, 4 jumping mu’s, hspu on box, #55kb, 9rds +4 jump mu’s
Randy:7/11/09, 75 reps @ #75 power snatch, 5:21
Ryan: 10/8/08, 16:24
The Chief: 09/14/08, 6/5+1clean/4+3clean/4+3clean/4+3clean+6pushes
Fight Gone Bad: 9-10-08, 90/84/75=249, no rowing-burpees instead
Fight Gone Bad (walk in park): 8-23-08, box jumps/80#sumo high pulls/row/ball push/situp/240
Tabata This: Date, Score, Modifications
Tabata Something Else: 8/19/08, pulls 66, pushes 93, sits 93, squats 120=372
Death by Pullups: 7/9/09, 16 rounds
Death by C&J;: 10/2/08, 7 +4 rounds, #115
Filthy Fifty: 7-19-09, 29:17
Gonna Whup Yo Ass: 10/5/08, 10:54, #95
Suck and Blow II or Bohica II: 11/7/08, 10 rounds and 10 thrusters
5x3 deadlifts: 6-3-09; 275-285-295-305-320
7x1 deadlifts:4-22-09; 275-295-305-315-325-335-350
front squat: 4-21-09; 135-155-165-175-185, 5x3
clean and jerk:4-9-09; 165
overhead squat: 6-8-09; 120x3
overhead squat:8-22-09, 135
Baseline:4:23
Deadlift:350, 4/22/09
Push-press:165, 4/20/09
push-jerk:180, 11/19/08
muscle-ups:8-18-09, 7 in row
hang power clean:165, 8/23/09

Ron_B
started CrossFit 8/21/08

CFT: 1/25/09, 585, BS 195, SP 100, DL 290

Angie: 9/11/08, 5:04, 30 Jumping Pull ups, 20 Push-ups, 20 Sit ups, 50 Squats, Modifications
Annie: 12/11/08 9:14 25-20-15-10 subbed singles 2:1, Modifications
Barbara: (lite) 1/28/09 2:42-2:42-2:43-2:40-3:30 5-10-15-20 25# assist, Modifications
Chelsea:
Cindy: 12/21/08 12:00 6 rounds, assisted pull ups, Modifications
Diane:
Elizabeth:
Fran: 9/21/08, 55#, 5:30, Jumping Pull Ups, Modifications
Grace: 5/8/09 95#, 6:25, Modifications
Helen:  11/19/08 run 400M, 45# KB x21, 12:58, 12 Jumping PU’s, Modifications
Isabel: 10/2/08 65# 3:42, Modifications
Jackie:
Karen:
Kelly:
Linda:
Lynne: 11/27/08 70 BP 115# (70%) Pull Ups 0-25# assist, Modifications
Mary:
Nancy:
Nicole: 11/21/08 as rx’d 5 rounds, 31 pull ups (3 w/o, 28 w 25# assist), Modifications

The Heroes Workouts
Daniel:
Jason: 11/15/08 Puppies: Squats (50-25-15-10), Muscle Ups (3-6-9-12) subbed 3:1 dips & assisted pullups (35#), Modifications
Josh:
Jeremy: 8/26/08, Buttercups: 3 rounds, 21-15-9, 15 pound OH squats, Burpees , Modifications
JT:
Michael: 11/6/08, 20:04, Pack lite 3 rounds Run 800 meters, 25 Back Extensions, 25 Sit-ups , Modifications
Murph: 1/2/09, 27:14, puppies: Run 1/2 mile, 35 pull-ups (35# assist), 70 push ups, 120 squats, stumble, walk, jog 1/2 mile, Modifications

Fight Gone Bad: 1/1/09, 256, 17# ball, 9’, 45# bar, 16” box, sub 45# KB for rowing (reps), Modifications
Tabata This:
Filthy Fifty: 10/1/08, 17:42, 25 Box jump, 16”, 25 Jumping pull-ups, 25 45# KB swings, 25 Walking Lunge, 25 Sit-ups, 25 Push press, 45#, 25 Back extensions, 25 Wall ball shots, 19# ball, 9’ target, 25 Burpees, 50 Standard Jump Rope Jumps, Modifications

Ferm, 23, Male, 88kg, 187cm

CFT: 13 August 2008, 295kg, 102,5kg, 57,5kg, 135kg
Angie: 08 July 2008,28:13
Barbara: 07 October 2008,3:13-3:17-3:50-3:55-4:07, “Barbara lite” 3min rest between rounds.
Chelsea:
Cindy: 17 October ,12 rounds in 15 minutes, Pack version
Diane:
Elizabeth: 27 October 2008, 15:44, 50kg clean, 2 x Bardips
Fran: 19 December 2008, 30kg, 5:42
Grace: 17 September 2008, 50kg, 7:26
Helen: 17 November 2008, 13:16 as RX’d
Isabel:,
Jackie:
Karen: 07 August 2008, 13:12, Subbed with 20kg thrusters
Linda: 06 September 2008, 17:24, 80kg DL, 60kg Bench, 40kg clean (bw85)
Mary:
Nancy:

The “Other” Girls
Lynne: 09 Novermber 2008, 70kg benchpress (bw87) deadhang pullups, 11/9 - 8/7 - 8/6 - 5/5 - 6/4
Kelly:
Annie:
Nicole:

The Heroes Workouts
JT:
Michael: 16 September 2008, 19:02, Pack scaling
Murph: 25 August 2008, 34:14, Half Murph with full run
Daniel: 12 September, 18:13, Pack scaling
Josh: 21 September, 16:55, Pack Scaling
Fight Gone Bad:
Tabata This:

JoeG, 33, M, dropped to 73.5kg as of 3rd Dec 08 / 165lbs, 5’ 8”

CFT: Date performed, Total, BS, SP, DL
Angie: Date,Time, Modifications
Barbara: 22 Oct 08, 1.33 / 1.27 / 1.21 / 1.32 / 1.24, Puppy scale so 5 pullups, 10 push ups, 15 sit ups, 20 squats. PUs were all dead hang, close underhand and wide overhand grip alternately by round

Chelsea: Date, Minutes completed,Modifications
Cindy: 04/11/08, 18 Rounds in 20 minutes, BrandX Pack scale 3 Pull Ups, 6 Push Ups & 9 Squats
Diane: Date Performed, Weight, Time, Modification
Elizabeth: Time, Weight, Modifications
Fran: Date, Weight, Time, Modifications
Grace: Date, Weight, Modifications
Helen: Date, Weight, Time, Modification
Isabel: Date, Weight,modication,
Jackie: Date, Time, Modification
Karen: Date, Time, Modifications
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: 17 Nov 08, 5 rounds at 60kgs, 7/15 7/19 6/15 5/13 5/12
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole: 1st Dec, 5 rounds + 400m run/65 pull-ups in 20 mins,Modifications

The Heroes Workouts
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
Murph: Date, Time, Modifications
Daniel: Date, Time, Modifications
Josh: Date, Time, Modifications

Nate: 20 Oct 08, 10 rounds in 15mins 54secs, Puppy scale: 6 PUs + 6 bar dips, 4 HSPUs (feet on bar at chest height), 8 12kg db swings
Ryan: 28 Oct 08Puppy scale, 3 rounds for time:2 PU+2 Dips(sub 5 Mus),15 Burpees 11:30
Erin: 29 Oct 08, Puppy Scale at 3 rnds for time: 15 x 10kg dumbell split clean, 21 x Pull Ups = 16:54
Mr. Joshua: 4th Dec, Pack scale modified - 5 rounds for time: 400m run, 15 roman situps, 50kg deadlift x 15 - 22:15 new PR
Michael: 13th Nov 08, Pack scale 3 rnds for time 22:46
Jason: 24 Nov 08, Pack scale - for time: 29:16, subbed muscle ups for pull ups and dips at 3:1

Fight Gone Bad: Date, Score, Modification
Tabata This: Date, Score, Modifications
Filthy 50: 7th Nov 08, 26:15, Pack scale so Filthy 35, 16.kg db for kettlebell swings, 21.5kg push press, 4kg ball for wall ball shots
Pull-up Ladder: 12th Nov 08, 11rds + 11 PUs, started kipping at round 7, 1 - 6 were all strict PUs

dropped from 75kg to 73.5kg as of 3rd Dec 08

Lifts, Gymnastics, and Runs
CFT: 10Apr09, Total 605lb
Clean and Jerk: 13Nov09, 140lb
Dead Lift: 22Sep09, 1x295lb: 05Dec09, 3x217lb
Front Squat: 24Feb09, 3x144lb
Hang Power Clean: 19Jan09, 121lb
Overhead Squat: 14Jan09, 85lb
Press: 10Apr09, 115lb
Pull ups: 23Sep09, 13
Push Jerk: 25Feb09 1x131lb : 18Nov08 5x119.8lb
Push Press: 21Sep09, 3x120lb
Snatch: 14Dec09 1 rep max 85lb
Split Jerk: 05Mar09, 135lb (done as part of clean and jerk)
Squat: 1 rep max, 10Apr09, 200lb: 5 reps, 04Feb09, 155lb
Squat Clean: 17Dec09, 145lb
Thruster: 01Nov08, 110lb
400m: 24Oct08, 1:45
1 mile: 10Feb09, 7:53 (treadmill)
2 mile: 13Dec08, 19:22
3 mile/5K: 13Dec08, 29:43
4 mile: 13Dec08, 39:45

The Girls
Angie: 16Nov09, 38:02, mods: First 40 pull ups legit and remainder using blue band for assitance
Barbara LITE: 11Sep09: each rnd was 10 Pull-ups,  20 Push-ups, 30 Sit-ups, 40 Squats: Rnd Times 3:31, 3:53, 4:38, 6:06, 7:48
Chelsea: Date, Minutes completed,Modifications
Cindy: 11Nov09, 11 rounds, Rx’d reps. Use blue band to assist pullups after round 5.  First time Rx’d reps.
Diane: Date Performed, Weight, Time, Modification
Elizabeth: 10:21, 95lb power clean, 2X chair dips
Fran: 13Oct09, 12:16, mods Thruster 55lb (real pullups) : 03Dec08, 7:42, mods Thruster 55lb, Beginner pull ups
Weight, Time, Modifications
Grace: Date, Weight, Modifications
Helen: 02Oct09, 15:32, done as 400m run, 25lb barbell plate swings 21 reps, 12 pull ups
Isabel: Date, Weight,modication,
Jackie: 06Mar09: 12:55 done as 1000m row, Thruster 45lb 50 reps, Pull ups 20
Karen: Date, Time, Modifications
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: 06Nov08, modified as 5 rounds max pushups/pullups, 23/16, 21/15 16/15, 12/15, 11/12
Kelly: Date, Time, Modifications
Annie:09Dec08, 6:08, mods Puppy scaling 25, 20, 15, 10, Jump rope (single unders), situps (half unanchored, half anchored)
Nicole:30Mar09, 4 rounds + 200m, pullups = 8, 7, 5, 8 (no mods)
Eva: 23Dec08, 27:57, puppy scale: Four rounds, Run 400 meters (Subbed 0.25mi on elliptical - 33F with freezing drizzle and winds 25 MPH gusting to 40 MPH outside, no running for me!), 1 pood Kettlebell swing 20 reps (Subbed 35lb dumb bell), 20 Beginner or Jumping Pull-ups (Did 10 pullups (mostly as singles) plus 10 jumping pull ups for each set of 20)

The Heroes
Jason: 13Nov08, 23:09, (mod puppy scale) 50 squat / 3 MU, 25/6, 15/9, 10/12 - for each MU did 3 assisted pull ups + 3 assisted dips - 40lb assist rounds 1 & 2, 55lb round 3, 70lb round 4
JT: Date, Time, Modifications
Michael, 28Dec08, 15:59, mods: Puppy Scale, 3 rounds, Run 600 meters (treadmill), 15 Back Extensions (subbed superman- worked out at home so no way to do b exts), 25 Sit-ups (unanchored, knees bent)
Murph: 03Jan09, 39:05, Mods - Puppy/Pack 1mile 9:25, 35 pullup, 70 pushup, 140 squat (did 7 rounds of 5-10-20) 14:06,  3:38 rest, 1 mile 11:46: total time 39:05
Daniel: Date, Time, Modifications
Mr. Joshua: 20Jan09, 26:51, Modifications: 4 rounds, 15 situps (rounds 1&3 regular, rounds 2&4 GHD), 15 reps dead lift 155lb
Joshie: 21Feb09, 22:49 - Scaled as: Three rounds for time of - 20lb Dumbbell snatch right arm, 15 reps - 10 Tuck Pull-ups - 20lb Dumbbell snatch left arm, 15 reps - 10 Tuck Pull-ups
Nate: 28Oct09, Completed 9 rounds - Scaled as AMRAP in 20min - 1 muscle up (subbed 3 ring pull ups + 3 ring dips), 4 HSPU (only negatives after round 2), 8 35lb dumbell swings (had to use a 35lb plate)

Fight Gone Bad: 11Nov08, score 245, mods 8lb ball, smdlhp 45lb, push press 45lb
Filthy Fifty: 50:34 “near Rx”, 50 Box jump, (box ~20 inch), 50 Jumping pull-ups, 50 Kettlebell swings (1 pood), Walking Lunge, 50 steps, 50 Knees to elbows (30 KtE + 20 knee raises), 50 Push press, 45 pounds, 50 Back extensions, 50 Wall ball shots, 20 pound ball (had to sub, used 45lb front squats), 50 Burpees, 50 Double unders (no DU for me, subbed 200 SU).
Tabata This: Date, Score, Modifications

D3, 47, MALE, 185, 5ft 7

CFT: Date performed, Total, BS, SP, DL
Angie: Date,Time, Modifications
Barbara: Date,Time, Modifications
Chelsea: Date, Minutes completed,Modifications
Cindy: Date,Rounds in 20 minutes, modications
Diane: Date 12/08/08, Weight 179, Time 5:04, Modification HSPU from tire
Elizabeth: Time, Weight, Modifications
Fran: Date 11/25/08, Weight 95, Time 5:34
Grace: Date, Weight, Modifications
Helen: Date, Weight, Time, Modification
Isabel: Date, Weight,modication,
Jackie: Date, Time, Modification
Karen: Date 7/29/08, Time 17:19
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: Date, Reps/Round
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole:Date, Rounds/Pull ups completed, Modifications

The Heroes Workouts
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
Murph: Date, Time, Modifications
Daniel: Date, Time, Modifications
Josh: Date, Time, Modifications
Fight Gone Bad: Date, Score, Modification
Tabata This: Date, Score, Modifications

i did my first CFT this weekend.  i weigh 300# and came up with an 825.  i’m pretty proud. 
the wife weighs 170(she’s gonna kill me) and she came out with a 415.  i’m really proud.

started CrossFit 080902

Chris, 36, male, 214 (as of 090201), 75”

CFT: 090124, 737, 275, 154, 308
Angie: 081225, 17:05.29, pack level (50 pullups, 100 everything else)
Barbara: 090125, 2:09.14/2:05.47/2:07.49/2:37.59/3:16.41 (barbara lite)
Chelsea: Date, Minutes completed,Modifications
Cindy: 081017, 13 rds + pullups + 3 pushups
Diane: Date Performed, Weight, Time, Modification
Elizabeth: 090129, 6:04.05, pack 115# PC, x2 bar dips (no rings)
Fran: 081203, 95#, 1:51, pack level (did 12-9-6 thrusters and 21-15-9 body rows)
Grace: 080918, 95#, 3:54, did HPC/SJ combo
Helen: 081117, 45#, 12:07, pack level
Isabel: Date, Weight,modication,
Jackie: Date, Time, Modification
Karen: Date, Time, Modifications
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: 081125, 11/14, 9/16, 9/13, 7/10, 6/12, pack level, sub’d 75kg bench and body rows
Kelly: 090201, 15:34.77, pack 3 rds 4 time (~24” tire, 11# ball @ 8’ tgt-only available)
Annie:  081209, 6:32, pack level/sub’d 2x S/U for D/U
Nicole: 081119, 6 rds, pullups were 11/9/10/9/7/4
Eva: 081223, 34:10, puppy
Erin: 081009, 16:36, pack level
Nasty Girls: 081211, 9:18, pack level

The Heroes Workouts
JT: Date, Time, Modifications
Michael: 081228, 17:34.79
Murph: 090101, 21:48, mods=pack 1/2 murph
Daniel: Date, Time, Modifications
Josh: 081010, 20:35, pack level
Nate: 081127, 15 rds + 2 Jumping Bar M/U, pack level
Jason: 081113, 7:48, pack level/bar jumping M/U
Ryan: 081008, 11:07, pack level/bar jumping M/U on Smith machine
Chief: 080914, 4rds + pc/3rds + pc+pu+3sq/3rds+pc+pu/3rds+pc/3rds+2pc, pack level/95#

Miscellaneous
Fight Gone Bad: 081231, 295, pack level, 12# ball @ 8’ tgt
Tabata This: 081130, 255, pack level 6 rds each, sub’d body rows for pullups
Filthy Fifty: 081219, 12:54, pack level (35 reps each ex.)

jumpdog 44y/o male 6’ 0” 218#  cf birthday 7/28/08

CFT: Total: 810, BS: 275, SP: 140, DL: 395
Angie: 10/30/08, 13:44
Barbara: 3/3/09, 14:54, 10/20/30/40
Chelsea: Date, Minutes completed,Modifications
Cindy:10/17/08, 9 Rounds in 12:14 minutes, 5/15/09, 15 rounds 11:54 of 3/6/9
Diane: Date Performed, Weight, Time, Modification
Elizabeth: 4:54, 95# power cleans, bench dips
Fran: 9/15/08, 75# thrusters, 8:10, assisted pu’s
Grace: 9/18/08, 95#, about 8:00
Helen: 11/17/08, 17:55, 500m row, 55# db swings; 3/1/09 13:20 with half of pu’s assisted
Isabel: Date, Weight,modication,
Heavy Jackie: 8/2/08, 13:32, 65# thrusters, 10/8/6 pu’s
Jackie: 3/6/09, 9 and change, 25 pu’s assisted
Karen: 8/7/08, 4:10, 100 wall ball shots with 5kg ball
Linda:9/6/08, 20:50, Scaled 10/8/6/4/3/2/1, dl:215, bp:165, cleans:95
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: 11/25/08, 94, 80# db bench press
Kelly: 2/2/09, 17:30, 500m row, 15# db thrusters
Annie:12/9/08, 7 rounds in 19:36, assisted pu’s
Nicole:3/30/09, 6 Rounds, Pull ups completed: 61
Nasty Girls: 12/11/08, 18:02, 35 pu/dip, 115# hpc

The Heroes Workouts
DT: 115#, 15:56
JT: Date, Time, Modifications
Michael: 4/27/09, 25:03, 1,000m row, 5/23/09, 24:01 as Rx’d
Murph: 3/17/09, 21:19, half-murph
Daniel: Date, Time, Modifications
Josh: 1/2/09, 21:41, decline sit-up’s, 205# dl
Fight Gone Bad: 3/28/09 281
Tabata This: Date, Score, Modifications
Tabata Something Else: 5/3/09, 316, 4 rounds pull-ups(assisted), push-ups
Jason: 11/13/08, 17:19, puppy scaled
Hansen: 5/3/09, 20 x 45# DB swings, burpees to 10” box, GHD sit-ups, 22:12

CFT: March 11, 2009, 705, 255 BS, 140 SP, 310 DL
Angie: Date,Time, Modifications
Barbara: March 6, 2009, 29:31, Rx’d
Chelsea: Date, Minutes completed,Modifications
Cindy: Date,Rounds in 20 minutes, modications
Diane: Date Performed, Weight, Time, Modification
Elizabeth: Time, Weight, Modifications
Fran: Date, Weight, Time, Modifications
Grace: Date, Weight, Modifications
Helen: March 2, 2009, 1 pood KB, 11:10, Rx’d except for KB weight
Isabel: Date, Weight,modication,
Jackie: March 7, 2009, 8:25, Rx’d
Karen: Date, Time, Modifications
Linda: Not Sure,  20:00, as Rx’d (245# DL, 165# BP, 125# PC)
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: Date, Reps/Round
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole:Date, Rounds/Pull ups completed, Modifications

The Heroes Workouts
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
Murph: March 18, 2009, 56:38, Rx’d
Daniel: Date, Time, Modifications
Josh: Date, Time, Modifications
Fight Gone Bad: March 1, 2009, 290, Rx’d
Tabata This: Date, Score, Modifications

pvcgunner

Angie 2/6/09 30:15 as Rx’d
Barbra 2/22/09 32:30 as Rx’d
Cindy 11/19/08 14 rds as Rx’d
Fran 3/5/09 13:00 w/45kg bar (99#s)
Karen 12/30/08 8:20 w/ 12’ target
Michael 11/18/08 35:15 BEs were weird: had no equip so I lay cross-wise on some dip bars and anchored myself by holding on with my hands; otherwise as Rx’d
Murph Jan 6th ‘09 1:15:00 as Rx’d, partitioned Squats in 3x100 (first, middle, last), push and pull in halves between the Squats; bet I could kill this PR as Cindy

no others attempted, though I’d like to…

BrokenGunner

M/27/85-6-7?kg/185cm
Born CrossFit 11/5/08

M/48/150# 5’ 6”

CFT: BS= 5/24/2009 205, SP=105, DL=290 Total = 600
6/29/2009   BS=215, SP=120, DL=300 Total 635 lbs
9/19/2009 BS=225, SP= 125, DL= 305 Total =655 lbs

Angie: 4/19/09 14:47

Badger (porch): 9/1/09 30:18

Barbara: 5/27/09 3:10, 3:15, 3:27, 4:34, 4:50
9/12/09 3:50, 4:06, 3:40, 3:43, 3:58

Chelsea: 7/26/09 30 rounds
Cindy: 2/9/2009 26 rounds,

Christine: 8/28/09 12:49
Diane: Date Performed, Weight, Time, Modification

Elizabeth: 9/14/2009 20:14
EVA: 12/23/2008 50:45
6/30/09 1.5 pood 26:39

Fran: 9/9/09 6:23 (95# thrusters)
Filthy Fifty: 7/20/09 30:30

Grace: 5/9/2009 75#  14:51

Helen: 3/2/2009 10:30
Isabel: Date, Weight,modication,

Jackie: 3/7/2009 8:20

Karen: 3/23/2009 9:23
8/29/09 6:55
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: 7/15/09 pvc only 13:45

The “Other” Girls
Lynne: 6/6/09 B=16 PU=20
                  19     18
                  20     16
                  16     13
                  14     15

Kelly: 2/2/2009 25:56
5/30/2009 24:05
Annie:Date, Time, Modifications

Nicole: 7 rounds 95 pull ups

The Heroes Workouts
DT
JT: 3/16/2009 5:04
Hansen: 8/16/09 37:35

Michael: 12/28/2009 23:39
4/24/2009 20:11[color=blue][/color]

Murph: 3/17/2009 42:47

Danny: 4/16/09 95# 3 rounds

Daniel: 9/18/09 75 #  19:52
Jason: 11/12/08 12:30
Josh: Date, Time, Modifications
Joshie: 2/21/09 30# 23:46

Nate: 10 rounds Pull ups only

Fight Gone Bad: 12/30/2009 446 total with 12# ball
3/27/2009 400 points as Rx

Tabata This:  8/19/09 72,97, 81,134 total= 384

This is a great idea!

Vindi, 29, M, 227, 5’11”

CFT: Date performed, Total, BS, SP, DL
Angie: Date,Time, Modifications
Barbara: Date,Time, Modifications
Chelsea: Date, Minutes completed,Modifications
Cindy: Date,Rounds in 20 minutes, modications
Diane: Date Performed, Weight, Time, Modification
Elizabeth: Time, Weight, Modifications
Fran: Date, Weight, Time, Modifications
Grace: Date, Weight, Modifications
Helen: Date, Weight, Time, Modification
Isabel: Date, Weight,modication,
Jackie: 090307, 12m19s, 500m row, 20 thrusters, 20 jumping pull-ups
Karen: 090327, 10m57s, 100 15lb dumbbell thrusters.
Linda:Date, Time, Modifications
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The “Other” Girls
Lynne: 090325, 25/9, 16/7, 10/6, 7/7, 6/4.  Max Push-ups, beginner pull-ups.
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole:090401, 5 rounds, 200m run, 12 beginner pull-ups, 17:27

The Heroes Workouts
JT: 090316, 20m50s, 15-12-9, DB shoulder press, bench dips.
Michael: Date, Time, Modifications
Murph: 090320, 40m40s, .5m runs, 35 jumping pull-ups, 70push-ups, 120 squats
Daniel: Date, Time, Modifications
Josh: Date, Time, Modifications
Fight Gone Bad: 090331, 177, 20lb dumbbell thrusters, box jumps were onto bench.
Tabata This: Date, Score, Modifications

The Girls Workouts
Angie
Barbara
Chelsea
Cindy
Candy
Diane
Elizabeth
Fran
Grace
Helen
Isabel
Jackie
Karen
Linda
Mary
Nancy

The “Other” Girls
Eva
Lynne-3/26/09 31/12, 20/10 18/8, mods Pushups and pullups on smith machine buttercup level
Kell
Annie
Nicole

The Heroes Workouts
JT
Michael
Murph
Murph Tribute
Jason
Daniel
Healy
Josh
Joshie
Badger
Nate
Randy
Shane

Miscellaneous Workouts
CFT -
Vegas
Chemistry
Fight gone bad: 3/30/09 217, mods butter cup scale 6 lb ball, 20 lb SDLHP, 2nd stair step ups for 10” box jump, 20lb push press, stop timer write down number, go to next station start timer.
Milestones:

Speed

100m
200m -
400m -
800m

Weights

BP
BS -
DL -
SP -