Wednesday, November 20 2013

A: 225
B: 90 @ 185 / 155
Spent a lot of time looking at the bar, should have started lower.

a)165-165-175-175-180
b)117 rx @115/95

Woohoo Kristen! Prego Crazy Strong!

Kristen looking adorably strong!!!

Kristen....always my inspiration!

Yay Kristen!!! Looking strong and awesome! :)

Yay! Kristen + baby looking strong!!

Thanks ladies but the name is wrong. This is Big Momma. Big Momma + mystery Brinkley baby #5, keepin' it real! Once I get the other 4 well I'll be back for more this week :)

Kristen, keep that core tighter!!!!

The rest of my message was cut off? I guess because I added pictures? But it said ... You look incredible and have that baby strength on lifts! I'm jealous.

A. 110#
B. 167 reps at 80#/65#
Thanks for the coaching, Dennis!!!
Awesome picture Kristen!

Way to go Kristen!! Miss seeing all your faces...hope to be back soon!!!

Wow! That's a ton of reps. Great job

Kristin! I haven't seen you forever. Guess you are pregnant now....haha. Nice picture!

Hi all, just wanted to let you know that MBO launched an app for the iPhone 10 November (not sure about you Droid users) - it is pretty cool - has the schedule, who is coaching, and links to the coaches bios. It flags the classes you are scheduled for, and allows you to sign up and cancel your reservation. It also has ALL of your classes that you have ever participated in. and best of all...it is free! It is called Mindbody Connect.

Crossfit Larry hosted Marine Corp PT this morning. GATR has quite a few Marine users and support contractors in town this week for training. Someone suggested that I set up PT. Here is what we did out on the soccer field at Bell Mountain Park behind my house:

A. 5 minutes of agility warmup

B. Med Ball Indian Run - I set us up in two groups of four. Front runner throws med ball backwards overhead. Person two catches and then throws backward overhead to person 3. Once person four catches the ball, they sprint to the front of the line and the process continues. Everytime the ball hits the ground the entire team does four burpees. Both teams did four laps around the soccer field (200m per lap). Took about 6:30. One group used my 12lb med ball and the other group used the 20lb med ball. This was fun. Both groups took about 2 laps before they got in sync eliminating the drops.

C. Everyone chooses a plate 10, 15, 25, 35, or 45 lbs
20 min AMRAP:
One lap around the field without plate
Corner 1: 25 pushups with feet on plate
Run with plate to corner 2
Corner 2: 25 squats holding plate
Run with plate to corner 3
Corner 3: 25 military style situps with plate on feet
Run with plate to corner 4
Corner 4: 25 lateral hops over plate
Run with plate back to Corner 1
Dump weight
Repeat
=3+20 with 35lb plate

The plates provided a good way for everyone to scale. Fun workout.

A. 245#
B. 136 reps scaled 135# 1st Round 115# 2nd Round

A. 225#
B. 133 reps, 135#/115#

A.225#
B.124 RX
I did it at the station so I had to scale up to 28" picnic table jumps

A. 175#

B. 148 reps at 165/135

Please check and make sure you did not take an extra set of keys home with you after class tonight! One of our member's keys were taken by mistake after the 515 class. Please email [email protected] if you have them!!