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WOD 03-09-10

fitnessmiranda — Tue, 09 Mar 2010 05:46:25 +0000

WARM UP: 2 ROUNDS: ROW 250, 10 SQUATS, 15 DOUBLE UNDERS, 5 GOBLET SQUATS

SKILL: ROPE CLIMB iFROM LAYING ON THE GROUND POSITION) LIKE THE MODIFICATIONS AT THE END OF THIS VIDEO!!

5 ROUNDS

6 DEADLIFTS 250/155

12 BOX JUMPS 24/20

15 PULL UPS

This WOD is a variation of a sectional qualifier WOD that went down in S.Carolina. Their version had the men deadlifting 275 and jumping over a 20" box instead of on top of the 24". Also, instead of pull ups they did 1 rope climb.

CHRIS ABSOLUTELY KILLED IT AT THE SECTIONALS! GOOD THING WE FORCED HIM TO DO IT!!

CHRIS FINISHED 30TH OVERALL!!

Chris did amazing in the first workout with a 16th place finish! He clean and jerked 275 and did 9 muscle ups!! In WOD two we knew he would also do great and he finished in 4:00, 16th place again! In WOD 3 he finished in 14:19 and in WOD 4 20:53!

Amazing job Chris! It has been so great for all of us to watch you transform into this incredible athlete in such a short time! Keep it up!

CHECK OUT NEIL'S PIC ON CROSSFIT.COM TODAY!

AND CHECK OUT THIS HILLARIOUS VIDEO CAPTURED WITH A HELMET CAM!

And here is an inspirational article written by James Fitzgerald of Optimum Training Performance in Canada.

"Get Comfortable with Uncomfortable"

There is more to improvements in physical work capacity than meets the eye.
I first thought that exercise only made our muscles more able, our hearts sustain and our minds free. When I first started introducing people to a component of intensity, I would see changes and outcomes moreso at a psycho-social level than at the physical level.
I thought that there must have been something to the exercise that was causing this.
I have discovered over time that the point at which a person reaches a certain level of intensity is when exercise becomes a "spiritual" thing for them.
Their friends call it obsession, I call it discipline. An act in which they search out ways to get outside of the normal homeostasis a lot of folks seem to be comfortable with today.
When exercising, I have direct evidence that for those that get to limits that are safe but outside of their comfort zone, these individuals become "stronger, more confident" people on multiple levels.
Getting uncomfortable is different for everyone. For one it may mean stepping in our doors, for another it may be breathing hard for the first time since they were a child and for another it may mean teetering on the edge of performance and injury.
Whatever the case, it is important to get uncomfortable and over time create a comfort with this state of being. I can attest that it makes it all worthwhile in the end.
Recently a beginning client mentioned she was going to make the step to go to the local community gym and do her OPT workouts there as she felt confident enough after doing it in her basement.
Another example was an online client of mine who has agreed to change his life that required changes in his job in order to move forward.
And finally, one long time client had gotten to the point where she felt that it was time to compete at a fitness competition after her long journey with self perception challenges.
All of these examples are of folks that are stepping into another realm and making it happen; a realm that requires some discomfort, and that is OK.

James

WOD 03-08-10

fitnessmiranda — Mon, 08 Mar 2010 03:22:07 +0000

WARM UP: 10 AIR SQUATS, DYNAMIC LUNGES, 10 PASS THROUGHS, 10 SNATCH BALANCE, 10 PUSH UPS

SKILL: OVERHEAD SQUAT

OVERHEAD SQUAT

3-3-3

THEN

5 ROUNDS

5 OHS 115/75

10 BURPEES

Look at Moody's face in this pic! Classic! Moody came to the sectional and also did an outstanding job!

Moody placed 35th overall!

In the first workout, Moody clean and jerked 235 and did 12 muscle ups! Then in the second WOD he finished in 4:51. In WOD #3 he finished in 13:18 and WOD 4 in 21:42!

I think we would all agree that Moody is a great trainer and a great athlete and we are lucky to have him! Great job Moody!

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome."

Booker T Washington

WOD 03-06-10

fitnessmiranda — Sat, 06 Mar 2010 04:34:33 +0000

CROSSFIT 801 NIGHT OUT TONIGHT AT QUIGLEY'S HOUSE!

IN TEAMS OF 3 YOU WILL COMPLETE

AMRAP IN 20 MIN

PUSH PRESS 95/65

20" BOX JUMPS (20 REPS)

REST

ONE PERSON WILL DO 20 BOX JUMPS WHILE ANOTHER DOES AS MANY PUSH PRESSES AS POSSIBLE. THE JUMPER MOVES TO PUSH PRESS, PUSH PRESSER MOVES TO REST, RESTER MOVES TO BOX JUMPS.

BOX JUMP REPS DON'T COUNT...ONLY PUSH PRESS REPS.

CHECK OUT SAM GETTING IT DONE AT THE REGIONALS!

HE FINISHED 25th OVERALL!

Sam clean and jerked 205 and did 4 muscle ups! He finished 23rd in WOD 2 in 4:09. He did great in WOD 3 finishing in 11:32...and absolutely KILLED the last WOD taking 6th place in 17:26!!!

Great job Sam!!!

"Be like a postage stamp. Stick to one thing until you get there."

Josh Billings

WOD 03-05-10

fitnessmiranda — Fri, 05 Mar 2010 03:58:31 +0000

JULIAN DEL CAMPO's Last day with 801 was yesterday! JULIAN, you always have a home here at 801!!

CROSSFIT KIDS CLASS THIS SATURDAY AT 10AM!!

CROSSFIT 801 NIGHT OUT THIS SATURDAY NIGHT AT QUIGLEY'S HOUSE!

CHECK COMMENTS FOR MORE INFO FROM MOODY!

WARM UP: 2 ROUNDS: 10 AIR SQUATS, DYNAMIC LUNGES, 10 PASS THROUGHS, 10 PUSH UPS, 5 GOBLET SQUATS, 5 BACK EXTENSIONS

DEADLIFT

3-3-3

THEN

21 DEADLIFTS 225/165

42 AIR SQUATS

15 DEADLIFTS

30 AIR SQUATS

9 DEADLIFTS

18 AIR SQUATS

CHECK OUT BOBBI!! SHE CAME AND CLEANED HOUSE AT THE SECTIONALS!

SHE PLACED 18TH OVERALL (TYING WITH LYNN)!!

HERE IS HOW IT PLAYED OUT FOR HER...ON THE FIRST WOD SHE CLEAN AND JERKED 138!! SHE PLACED 14TH ON WOD 2 WITH A TIME OF 4:49! IN WOD 3 SHE ALSO DID WELL WITH A TIME OF 13:53 AND SHE PLACED 17TH ON TH LAST WOD IN 21:53!

YOU ARE AN AMAZING ATHLETE BOBBI! WE LOVE YOU!

"Remember, success is not measured by heights attained but by obstacles overcome. We're going to pass through many obstacles in our lives: good days, bad days. But the successful person will overcome those obstacles and constantly move forward."

Bruce Jenner, Olympian

WOD 03-04-10

fitnessmiranda — Thu, 04 Mar 2010 04:36:20 +0000

CROSSFIT 801 NIGHT OUT THIS SATURDAY AT QUIGLEY'S HOUSE @730pm!!

CROSSFIT 801 KIDS CLASS WILL RESUME THIS SATURDAY AT 10AM WITH MATT!!

WARM UP: MOODY SPECIAL

SKILL:RING DIPS/STABILIZATION

CINDY'S GOT BALLS!

AMRAP IN 20 MIN

5 PULL UPS

10 PUSH UPS

15 WALL BALLS

SURE...HIS HAIR IS SILLY...BUT DAINE DID AMAZING AT THE SECTIONALS!!

HE FINISHED 26TH OVERALL!!

HE CLEAN AND JERKED 215 AND DID 8 MUSCLE UPS IN THE FIRST WOD. IN WOD #2 HE FINISHED IN 4:19!! HE FINISHED 18TH IN THE 3RD WOD WITH A TIME OF 11:09 AND 22ND IN THE FINAL WOD AT 18::48.

It has been AMAZING to watch Daine grow and change since we have met him! I mean...he has gained 40 lbs!! Congrats Daine!

Here is the updated version of Moody's Crazy Box Jumps! He added a few more in here for you all to enjoy!

Moody's 64 Inch Box Jump from Miranda Oldroyd on Vimeo.

"Life is what I make it, always has been, always will be."

Grandma Moses

WOD 03-03-10

fitnessmiranda — Wed, 03 Mar 2010 04:21:52 +0000

801 NIGHT OUT THIS SATURDAY @ QUIGLEY'S HOUSE, 730PM...BE THERE OR MISS OUT ON A TON OF FUN!!

WARM UP: 2 RNDS: ROW 250, 10 AIR SQUATS, 10 PUSH UPS, INCHWORM,

SKILL: JERK PRACTICE

CLEAN AND JERK

3-3-3

THEN

4 ROUNDS

5 CLEAN AND JERKS 135/95

12 BOX JUMPS

TODAY LET'S LOOK AND SEE HOW SANDY DID AT THE SECTIONALS!

SHE FINISHED 8TH OVERALL!!

SHE FINISHED 9TH IN THE FIRST EVENT WITH A 148 CLEAN AND 3 MUSCLE UPS! SHE JUST LEARNED TO DO MUSCLE UPS LAST WEEK!! SHE FINISHED 6TH OVERALL IN EVENT 2 WITH 4:05! SHE FINISHED THE THIRD WOD 7TH PLACE WITH 11:22 AND THE LAST WOD 28TH PLACE WITH 25:32!

SANDY HAS REALLY BEEN TAKING HER TRAINING SERIOUSLY THE PAST FEW MONTHS AND JUST KEEPS GETTING BETTER AND BETTER! CAN'T WAIT TO SEE HER CONTINUE TO IMPROVE! AWESOME JOB SANDY!

CHECK OUT THIS VIDEO OF ALL THE HIGHLIGHTS FROM THIS PAST WEEKEND....

(INCLUDING ME PEEING MY PANTS AND BEN WITH THE SHAKE WEIGHT).

"You must either modify your dreams or magnify your skills."

Jim Rohn

WOD 03-02-10

fitnessmiranda — Tue, 02 Mar 2010 05:03:09 +0000

WARM UP: DYNAMIC LUNGES, PASS THROUGHS, PVC OHS, GOBLET SQUATS, HIP EXTENSIONS

50 BURPEES

150 DOUBLE UNDERS

50 BURPEES

EVERY MINUTE ON THE MINUTE YOU DO 3 MED BALL CLEANS

Over the next 2 weeks I will be profiling all of our athletes from the sectionals!! As you can see...today it is Matt!

This pic was taken during the first WOD when he was killing the muscle ups!

He finished 9th overall!!!

Here is how the rest of the WODs played out...WOD 1: 220 clean and jerk and 17 muscle ups! 1th overall! WOD 2:4:05! 20th overall! WOD 3:10:32 10th overall! WOD 4: 18:07 16th overall!!

GREAT JOB MATT!!!

CHECK OUT THESE TWO AMAZING VIDEOS THAT OUR GOOD FRIEND HEBER MADE FOR HQ

SECTIONALS WOD #1 HIGHLIGHTS

SECTIONALS WOMEN'S PROWLER HIGHLIGHTS!

So, we were so lucky this weekend to have both Amy and Quigley there taking pictures! I have heard that we have over 1000 pics from the weekend! That is SO amazing! As soon as I get my hands on them, I will get as many posted as possible!

"It is not enough to be busy. So are the ants. The question is: What are we busy about?"

Henry David Thoreau

WOD 03-01-10

fitnessmiranda — Mon, 01 Mar 2010 03:55:06 +0000

HAPPY BIRTHDAY 801!!!

TODAY IS 801'S 2ND BIRTHDAY!!!

We are currently planning an official birthday party for sometime in the next couple of weeks....bur today is the official day!

WARM UP: MOODY SPECIAL

12-9-6-9-12

THRUSTERS 95/65

PULL UPS

RUN 250

POST:

3 ROUNDS MAX L-SIT HOLDS...JUST TAKE TURNS

So, I feel weird about posting this pic of me...but it is the only one I have from the Sectionals at this moment....more to come soon from Amy and Quigley (thank you guys so much!!).

CONGRATS 801ers FOR KICKING SOME MAJOR BUTT THIS WEEKEND!!! OUR ATHLETES DID AN AMAZING JOB!!

We had 6 women in the top 20!! To see how everyone did check the CrossFit Games website for updates!

Click Here.

Tyson and I just wanted to thank all of you who competed this weekend for putting so much heart out there and doing your best for the 801! I hope you were able to have a great time and I hope that you all...including all who came to spectate could see what a special thing 801 has going on. We have amazing athletes and an amazing community of friends. Seeing all of that this weekend was the best 801 birthday present we could ever ask for!! We love you all!!

TOMORROW...I WILL BE POSTING AN UPDATED VERSION OF MOODY'S CRAZY BOX JUMP ATTEMPTS!

"It has been my observation that most people get ahead during the time that others waste."

Henry Ford

GOOD LUCK 801!!!!

fitnessmiranda — Fri, 26 Feb 2010 22:48:25 +0000

TEAM....IF YOU STILL WANT TO GET TOGETHER TONIGHT TO HANG OUT AND BE EXCITED/NERVOUS AS A TEAM...

COME DOWN TO 801 DURING THE 5:00 WOD AND WE WILL GO HANG AT DAINE/MOODY'S HOUSE AFTER!!

IF YOU DON'T MAKE IT TONIGHT REMEMBER TO MEET AT 801 AT 6:15AM IF YOU WANT TO CARPOOL.

LASTLY....I WANT YOU ALL TO HAVE THIS SONG IN YOUR HEART AS YOU ENTER THE ARENA TOMORROW...

IT'S ALL ABOUT HAVING FUN...

WHAT'S THE WORST THAT COULD HAPPEN???

WOD 02-26-10

fitnessmiranda — Fri, 26 Feb 2010 02:51:14 +0000

SECTIONALS WEEK!

IT'S GOING DOWN TOMORROW! DON'T MISS OUT!

NO WODS THIS SATURDAY!

HAPPY BIRTHDAY SPENCE!!!!

WARM UP: 2 RNDS: RUN 200 FORWARD, RUN 200 BACKWARD, DYNAMIC LUNGES, PASS THROUGHS, 10 PUSH UPS

15 BURPEES

1 BOX JUMP

14 BURPEES

2 BOX JUMPS

13 BURPEES

3 BOX JUMPS

12 BURPEES

4 BOX JUMPS

1 BURPEE

15 BOX JUMPS

TIM...WHERE ARE YOU MAN??

BOBBI, JAMIE, LYNN, CHRIS, CLIFTON, DAINE, MOODY, SANDY, SAM, KELLIE, SHAREE, DEVEN, BRETT, MATT,.....

Thank you for making 801 such a big and impressive team for the upcoming sectionals this weekend. Spend the day today getting yourself focused and amped up for tomorrows fun! We are so lucky to have so many people who are passionate about CrossFit (that goes for all of you coming to spectate as well). Spectators and athletes, lets go up there and show everyone what 801 is all about!!

SPECTATORS....WE WANT TO SAVE SEATS WHEN WE GET UP THERE TOMORROW MORNING! POST TO COMMENTS IF YOU PLAN ON COMING SO WE CAN SAVE ENOUGH SEATS!!

"Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new."

Brian Tracy