Monday, Monday, Monday!

WOD~ AMRP20

10 Bar push ups

10 DL

10HPC

Post rounds to comment.

PRESSING TIME!

New member, Tracy, has been kicking some major butt around here lately. Watch out folks! She is going to be a person to contend with! Way to go Tracy! We are glad to have you on board!

Steve and Joe P. work through some front squatting action!

WOD~

Shoulder Press 3x1

Push Press 3x3

Push Jerks 3x5

**Compare to 11/6/09

Post loads to comments.

DL and Dips

Gary works hard to keep Steve's feet warm through the team workout.

Tai, "Dude, I think you are squishing my feet."

Strength..... it's a weird thing. Mental, physical, spiritual.... we need strength to get through. Lately things have been crazy at the Mendola household and it seems like life is throwing one heavy a$$ weighted dodgeball after another. It's enough to make you want to scream or break down and cry (well, maybe not Brett, but me anyways). However, then we are reminded on a regular basis that we have some pretty amazing friends. YOU guys are our strength and support. We appreciate that so much. I can only hope that we are able to give you all an ounce of the strength and support that you give us! Strength, it's a powerful thing!

WOD~ Speaking of strength (sort of)....

21-15-9

Deadlifts (225/185#)

Ring Dips

Post time and weights to comments.

Lynne

An aggressive and explosive pull is critical with oly lifts, here Tai shows a vicious extension on his pull. Notice his feet and you can see the power a pull like this can generate when it is done accurately.

Diane in excellent set up before lifting heavy weight.

Mary Ann (above) and Mike (below) muster through DB cleans while Chief (above) gets in his squats.

WOD~ "Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

**This is not a timed event, take the rest when needed. The goal is strength based!

A Dina Specialty!

Working on our gymnastics skills!

Since everyone is whispering sweet nothings about my programing these days, I thought it would be a fun way to end the week with a Dina original!

WOD~ Kettlebell ladder

1-10-1

kb swing (2 pood/ 1.5 pood) **note: This is what we want to work up to eventually, but scaling is what is critical to maintain good form until we are ready.

SDHP

Push ups

**Compare to 10/30/09

Post times and weights to comments.

THE CHIEF

"You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all"
~ James FitzGerald, aka OPT, Crossfit competitor pictured above

WOD~ "The Chief"

Max rounds in 3 minutes of:

3 power cleans

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds completed and weight to comments.

Models Wanted!

So, we decided that it might be a great idea to create our own little Conviction calendar. Above is January's pin ups. whhooooo whoooo (That's a cat whistle folks!) Can you recognize any members of our little community?

WOD~ Pull up beat down (Your bar exam)
10 rounds (or 20min)
1 minute of pull ups
1 minute of rest

**Compare and try to beat your numbers from 10/22/09
Post score to comments.