Make-ups are done, the numbers are scored, and everything is done!  I hope everyone had some fun during the three days of brutality.  I’m sure at least during one of the WOD’s, every single person had asked themselves the typical CrossFit question, “Why am I putting myself through this?”  For those of you that tested last time and this time, the answer is simple, results!  The gains and improvements were amazing across the board. 

 

So, what does this all mean?  Well, first of all, you are becoming better conditioned, recovery rates are improving, strength gains, increased work capacity, and efficiency of movement. 

 

In more simple terms, you are becoming safer and stronger!  Keep it up ladies and gents, Day #1 of the Fall Cycle is on Monday!

 

As far as the overall results go, only the people that completed all three days were included in the overall rankings.  Unfortunately, not every body could, one being last cycle champ Valerie Calhoun (too busy), and Lynn Hunter (too busy being a mother!) could only come in for one.  I would have loved to see every single person in here completing all three days to get a true assessment as to how the programming is reaching you and benefitting you.

……

 

CROSSFIT – TOTAL PHYSICAL PERFORMANCE TESTING- MEN
Athlete:	SN	CL	Jerk	DU 2 Min	Grace	Fran	Pull ups	Dips	500 m Row	Dead lift	Diane	2 x OHS	T 2 Bar	FGB	Total
1 Baron, Gary	230	296	286	199	2:31	2:17	62	48	01:43.6	418	7:26**	284	48	402	27
2 Hutchinson, Wes	191	270	240	132	3:45	2:42	60	34	01:43.8	352	7:56**	235	41	322	56
3 Weygandt, Todd	176	246	266	81	2:16	5:47	45	20	01:37.5	376	8:19	191	35	391	70
4 McKernan, Trent	115	243	219	97	2:59	3:23	32	28	01:36.7	416	6:11	163	40	385	78
5 Jones, Jeff	158	220	220	117	3:56	4:12	37	12	01:34.1	338	15:40	173	31	357	94
6 Wolf, Shawn	176	220	240	76	5:00	4:08	40	24	01:44.8	394	4:56	143	42	303	98
7 Talley, Dean	163	200	196	96	5:43	5:40	51	33	01:43.3	308	7:16*	210	34	321	119
8 Standridge, Trevor	153	226	200	76	4:43	6:20	30	25	01:47.4	360	5:18*	176	26	274	135
9 Butler, Clayton	169	204	206	91	5:20	DNF	30	17	01:37.2	310	9:30*	173	29	332	139.5
10 Saunders, Joe	93	175	177	38	4:43	8:48	20	10	01:44.0	396	7:21	153	28	287	161
11 Kenny, Steven	153	242	196	43	6:29	8:12	20	6	01:51.6	372	7:45*	153	28	281	170
12 Schmidt, Andrew	120	153	153	63	3:14*	5:44*	20	1	01:36.3	262	5:36*	138	13	268	209.7
13 Berger,  Scott	133	163	163	56	3:18*	7:10*	12	2	01:46.6	274	5:20*	98	20	307	220.6
14 May, Charlie	108	163	133	20	4:04*	6:40*	9	4	01:42.6	244	4:03*	110	6	247	255.8
15 Vasquez, Jonathon	94	154	160	39	3:01*	8:13*	5	16	01:58.5	222	8:39*	128	10	281	264.5
16 Bracco, Nate	120	176	176	10	4:22*	8:00*	3	1	01:47.6	294	6:19*	138	1	229	268.2
17 Hastings, Josh	118	138	148	30	2:38*	9:54*	2	1	01:48.8	262	4:26*	88	18	220	271.8
18 Etchapare, Leon	110	153	133	2	3:21*	7:26*	9	10	01:52.5	230	8:23*	88	9	241	282.6
CROSSFIT – TOTAL PHYSICAL PERFORMANCE TESTING- WOMEN
Athlete:	SN	CL	Jerk	DU 2 Min	Grace	Fran	Pull ups	Dips	500 m Row	Dead lift	Diane	2 x OHS	T 2 Bar	FGB	Total
1 Santos, Fortune	124	173	143	92	2:31	4:08	25	17	02:05.0	275	8:44**	143	38	321	27
2 McKernan, Jennie	85	138	133	38	2:02*	6:28	17	15	01:55.0	230	8:15	93	31	331	49.32
3 Rhoades, Amber	84	108	104	53	2:14*	3:55*	12	1	01:53.6	194	5:20*	88	28	305	71.4
4 Clement, Ciara	79	119	104	41	1:55*	6:43*	1	0	02:19.9	179	3:22*	114	3	249	125.8
5 Beverly, Sarah	79	108	98	34	2:48*	9:24*	1	1	02:08.7	196	4:18*	108	12	263	132.6
6 Sherman, Angela	64	94	94	24	2:36*	7:40*	15*	1	01:54.8	153	5:57*	98	4	257	167.6
7 Barbieri, Aimee	64	74	94	4	2:04*	3:48*	0	0	02:18.3	143	3:46*	64	0	245	175.5
8 Clement, Elyssa	64	84	84	49	3:29*	5:04*	3	2	02:13.5	138	5:34*	84	3	202	176.3
9 Fegard, Stacy	44	64	74	9	2:44*	6:19*	5	1	02:05.9	135	4:33*	79	26	228	181.7
10 Freeman, Deborah	74	88	84	0	3:01*	4:58*	3*	0	01:54.4	153	5:33*	74	0	262	228.2
11 Jones, Kerry	54	74	79	0	2:16*	4:45*	1*	0	02:03.4	143	6:43*	54	0	224	232.6
12 Mercer, Tina	54	84	94	0	3:06*	5:35*	7*	1	02:17.5	130	6:34*	44	7	192	249
13 Baldes, Katie	49	64	54	18	5:03*	6:26*	5*	0	02:14.1	143	5:24*	54	0	187	271
14 Dumetrium, Monique	33	33	33	3	2:40*	8:24*	8*	0	02:25.9	121	3:32*	44	8	162	286
15 Davenport, April	44	74	74	9	4:21*	6:48*	10*	0	02:19.0	148	5:25*	22	6	196	286.3
16 Townsend, Cindi	42	42	42	5	2:59*	7:04*	4*	0	02:35.4	98	7:02*	54	10	200	294.7
17 Pierce, Karen	37	52	52	0	3:45*	6:25*	5*	0	02:29.1	118	7:58*	22	0	224	308.5

This third day of testing was epic!  Only two classes were held and we had over 40 people test.  As always, it started out nice and relaxed with a couple of new bodies wondering if this was the “intense” training every one speaks of…  Their tune quickly changed as we shut down the back ally way and held our Fight Gone Bad outside.  The weather god’s were smiling upon us as they whipped a crisp breeze to cool the sweat ridden athletes as they pound out that next rep. 

 

With the exception of two people, every single body went as Rx, there were some impressive numbers (as always) and fun was had!

 

Make-ups will all be held tomorrow morning at 10:00 am!

CROSSFIT- DAY #3 PHYSICAL PERFORMANCE TESTING- MEN
Athlete:	2 x OHS		T 2 Bar		“FGB”		Total
Baron, Gary	284	1	48	1	402	1	3
Augustin, Chad	232	3	42	2	391	2	7
Hutchinson, Wes	235	2	41	4	322	6	12
Weygandt, Todd	191	5	35	7	391	2	14
McKernan, Trent	163	9	40	5	385	4	18
Talley, Dean	210	4	34	8	321	8	20
Jones, Jeff	173	7	31	9	357	5	21
Butler, Clayton	173	7	29	10	332	6	23
Wolf, Shawn	143	12	42	2	303	10	24
Schwarz, Andres	158	10	37	6	295	11	27
Standridge, Trevor	176	6	26	12	274	14	32
Saunders, Joe	153	11	28	11	287	12	34
Berger, Scott	98	17	20	13	307	9	39
Schmidt, Andrew	138	13	13	16	268	15	44
Vasquez, Jonathon	128	15	10	17	281	13	45
Hastings, Josh	88	18	18	14	220	19	51
May, Charlie	110	16	6	20	247	16	52
Bracco, Nate	138	13	1	22	229	18	53
Etchapare, Leon	88	18	9	19	241	17	54
Urs, Gabriel	54	20	15	15	141	22	57
Garcia, Mike	44	22	10	17	220	19	58
Boroica, Claudile	54	20	5	21	168	21	62
CROSSFIT- DAY #3 PHYSICAL PERFORMANCE TESTING- WOMEN
Santos, Fortune	143	1	38	1	321	2	4
McKernan, Jennie	93	5	31	2	331	1	8
Rhoades, Amber	88	6	28	3	305	3	12
Beverly, Sarah	108	3	12	5	263	4	12
Sherman, Angela	98	4	4	11	257	6	21
Clement, Ciara	114	2	3	12	249	7	21
Fegard, Stacy	79	8	26	4	228	9	21
Huguenot, Caprice	74	9	8	7	212	11	27
Freeman, Deborah	74	9	0	15	262	5	29
Clement, Elyssa	84	7	3	12	202	12	31
Townsend, Cindi	54	12	10	6	200	13	31
Barbieri, Aimee	64	11	0	15	245	8	34
Jones, Kerry	54	12	0	15	224	10	37
Garcia, Kaitlin	22	17	8	7	178	16	40
Dumetrium, Monique	44	15	8	7	162	18	40
Davenport, April	22	17	6	10	196	14	41
Baldes, Katie	54	12	0	15	187	15	42
Boroica, Becky	22	17	0	15	175	17	49
Dumetrium, Denise	44	15	0	15	141	19	49
Garcia, Darlene	PVC	20	0	14	137	20	54

“Day 2″ has come to a close, EVERY SINGLE PERSON saw improvements in each of the events tested.  The performance of everyone helps to showcase exactly why we all train SO hard!  Not only is the body getting stronger, better conditioned, leaner, faster, and better recovery rates, the mind and spirit is as well.  With each passing day of performance testing, the athletes that performed last cycle are reviewing the numbers from previous and leave feeling high.  It is a great thing to be a part of, with that I sincerely thank you!  Each and every one of you has helped me become a better person, athlete, and coach.  I hope I do for you what you guys do for me!  Thank you so much!

 

On to the results of “Day 2″…  Some scaling was involved, so headaches of scoring began.  For max reps of pullups, I really encouraged you to go without a band, or at least a smaller one.  A blue band’s multiplier was 1.5 X the placement of reps after the non assisted were scored.  Green = 2.0, Brown = 2.5.  As far as “Diane” goes, if the WOD was performed at a higher or more challenging then Rx, those times were viewed as being 1st…  If the weight was scaled, no matter what the times were, the points were awarded to them after the athletes were scored that went Rx.

 

CROSSFIT- DAY #2 PHYSICAL PERFORMANCE TESTING- MEN
Athlete:	Pullups		Dips		500 m Row		Deadlift		“Diane”		Total Points
Baron, Gary	62	1	48	1	01:43.6	12	418	2	7:26**	1	17
Augustin, Chad	50	4	30	4	01:42.5	9	442	1	9:18**	3	21
McKernan, Trent	32	8	28	5	01:36.7	3	416	3	6:11	5	24
Hutchinson, Wes	60	2	34	2	01:43.8	13	352	8	7:56**	2	27
Weygandt, Todd	45	5	20	8	01:37.5	5	376	5	8:19	6	29
Wolf, Shawn	40	6	24	7	01:44.8	14	394	4	4:56	4	35
Jones, Jeff	37	7	12	11	01:34.1	1	338	11	15:40	7	37
Butler, Clayton	30	9	17	9	01:37.2	4	310	13	9:30*	10.5	45.5
Talley, Dean	51	3	33	3	01:43.3	11	308	14	7:16*	17	48
Standridge, Trevor	30	9	25	6	01:47.4	16	360	7	5:18*	12	50
Saucer, Luke	16	13	8	14	01:41.0	8	348	10	3:36*	9	54
Schmidt, Andrew	20	11	1	20	01:36.3	2	262	17	5:36*	14	64
Glass, Grayson	16	13	11	12	01:51.7	21	338	11	3:30*	8	65
Kenny, Steven	20	11	6	17	01:51.6	20	372	6	7:45*	18	72
Jenkins, Ryan	4	23	1	20	01:40.5	7	352	8	5:52*	15	73
May, Charlie	9	17	4	19	01:42.6	10	244	19	4:03*	10	75
Berger, Scott	12	16	2	21	01:46.6	15	274	16	5:20*	13	81
Etchapare, Leon	9	17	10	13	01:52.5	22	230	20	8:23*	19	91
Hastings, Josh	2	25	1	20	01:48.8	19	262	17	4:26*	11	92
Bracco, Nate	3	24	1	20	01:47.6	17	294	15	6:19*	16	92
Pentacost, Andrew	5	21	5	18	01:38.0	6	133	25	5:20*	25	95
Vasquez, Jonathon	5	21	16	10	01:58.5	23	222	21	8:39*	20	95
Dobb, Collin	6	19	8	14	01:48.1	18	165	23	3:58*	22	96
Renda, Geno	13	15	7	16	01:59.4	24	186	22	4:18*	23	100
Urs, Gabriel	6	19	4	19	02:08.1	25	148	24	4:35*	24	111
CROSSFIT- DAY #2 PHYSICAL PERFORMANCE TESTING- WOMEN
Hunter, Lynn	32	1	15	2	01:50.5	1	250	2	7:35	2	8
Santos, Fortune	25	2	17	1	02:05.0	12	275	1	8:44**	1	17
McKernan, Jennie	17	3	15	2	01:55.0	7	230	3	8:15	3	18
Rhoades, Amber	12	4	1	6	01:53.6	4	194	7	5:20*	5	26
Cassidy, Erin	1	8	1	6	01:51.9	3	201	5	4:12*	9	31
Logan, Caroline	1	8	0	13	02:01.8	9	174	10	3:20*	6	46
Beverly, Sarah	1	8	1	6	02:08.7	16	196	6	4:18*	10	46
Fegard, Stacy	5	5	1	6	02:05.9	13	135	21	4:33*	11	56
Clement, Ciara	1	8	0	13	02:19.9	24	179	8	3:22*	7	60
McHugh, Betty	0	13	0	13	01:51.3	2	170	11	6:42*	21	60
Comeaux, Natasha	1	8	1	6	02:00.6	8	133	22	5:49*	18	62
Huguenot, Caprice	2	7	2	4	02:07.9	15	120	25	4:44*	12	63
Clement, Elyssa	3	6	2	4	02:13.5	17	138	20	5:34*	17	64
Sherman, Angela	15*	24	1	6	01:54.8	6	153	13	5:57*	19	68
Parker, Alexander	3*	39	0	13	02:03.6	11	204	4	7:51*	4	71
Barbieri, Aimee	0	13	0	13	02:18.3	22	143	17	3:46*	8	73
Bosco, Mary Clare	18*	30	0	13	02:06.7	14	163	12	7:16*	24	93
Baldes, Katie	5*	31.5	0	13	02:14.1	18	143	17	5:24*	14	93.5
Dumetrium, Monique	8*	27	0	13	02:25.9	25	121	24	3:32*	12	101
Byrd, Jennie	4*	46	0	13	02:16.6	20	176	9	5:15*	13	101
Jones, Kerry	1*	40.5	0	13	02:03.4	10	143	17	6:43*	22	102.5
Davenport, April	10*	42.5	0	13	02:19.0	23	148	15	5:25*	15	108.5
Mercer, Tina	7*	40	1	6	02:17.5	21	130	23	6:34*	20	110
Freeman, Deborah	3*	65	0	13	01:54.4	5	153	13	5:33*	16	112
Kingman, Paige	8*	45	0	13	02:14.8	19	148	15	7:55*	25	117
Pierce, Karen	5*	31.5	0	13	02:29.1	26	118	26	7:58*	26	122.5
Townsend, Cindi	4*	28.8	0	13	02:35.4	28	98	27	7:02*	27	123.8
Dumetrium, Denise	4*	57.5	0	13	02:35.2	27	88	28	12:06*	28	153.5

Well, DAY #1 is complete.  Keep in mind that make-ups will be held this Saturday morning.  Overall results of all three days will be posted once last person is completed on Saturday.  Yes, I realize that CrossFit competitions do not allow make-ups, however this is not a legit competition.  Just an “in house” one to which we can moniter our improvements throughout the cycle.  I space the testing out for the whole week simply because not everyone can make the committment to come in and spend the whole day competing.  It is a fun way to gain the competitive edge and to feel the greatness of progress and success! 

 

As a whole, every single person improved since last the testing took place (12 weeks ago).  The only area that was hit or miss, was the 2 minute max reps of double unders.  Many variables may contribute to the lack of ability of meeting or beating last score of that event i.e. different rope, different shoes, tired, sore,…..  Those are just excuses.  Environmental factors, rest, preparedness, and equipment are a part of what true competition brings.  Sometimes performance is just not there when it is needed the most.  That only becomes a mental competition with yourself.  Also, a plus!  Do you have the ability to bounce back from a bad event and conquer the next one? 

 

Thus far, I am extremely impressed with everyone over the past couple days, I can only wait to see what other great things will occur. 

 

Scaling.  Not every person can do the Rx’d weights yet for the workouts, so I had to adjust the scores.  The time noted with an *, is a scaled event.  The object of the scoring system is to get as few as points as possible.  If the workout was scaled, the formula is: for every ten pounds the weight is reduced, the multiplier is 1 x 0.1.  On pullups, the blue band = 1 x 0.1, green = 1 x 0.2, brown = 1 x 0.3…

It is a fair assessment for the most part, however, if you have a better scoring system for the scaling, please let me know!

CROSSFIT- DAY #1 PHYSICAL PERFORMANCE TESTING- MEN
Athlete:	Snatch		Clean		Jerk		DU 2 Min		“Grace”		“Fran”		Total
Baron, Gary	230	1	296	1	286	1	199	1	2:31	2	2:17	1	7
Hutchinson, Wesley	191	2	270	2	240	3	132	2	3:45	5	2:42	2	16
Weygandt, Todd	176	3	246	3	266	2	81	7	2:16	1	5:47	6	22
Jones, Jeff	158	5	220	7	220	4	117	3	3:56	6	4:12	5	30
McKernan, Trent	115	13	243	4	219	6	97	4	2:59	3	3:23	3	33
Garvin, Jim	133	8	176	9	220	4	86	6	3:21	4	3:45	4	35
Standridge, Trevor	153	6	226	6	200	8	76	8	4:43	7	6:20	7	42
Kenny, Steven	153	6	242	5	196	9	43	12	6:29	10	8:12	8	50
Butler, Clayton	169	4	204	8	206	7	91	5	5:20	9	DNF	23	56
Saunders, Joe	93	18	175	10	177	10	38	14	4:43	7	8:48	9	68
Berger,  Scott	133	8	163	12	163	12	56	10	3:18*	21	7:10*	16.5	79.5
Schmidt, Andrew	120	10	153	16	153	14	63	9	3:14*	19.6	5:44*	11	79.6
Bracco, Nate	120	10	176	9	176	11	10	19	4:22*	28	8:00*	20.4	97.4
McCarthy, Nate	108	15	153	16	153	14	45	11	4:24*	29.4	6:01*	14.3	99.7
Vasquez, Jonathon	94	17	154	15	160	13	39	13	3:01*	18.2	8:13*	27	103.2
Hastings, Josh	118	12	138	19	148	16	30	15	2:38*	19.2	9:54*	22.8	104
May, Charlie	108	15	163	12	133	18	20	17	4:04*	25.2	6:40*	18.4	105.6
Etchapare, Leon	110	14	153	16	133	18	2	21	3:21*	25.6	7:26*	19.2	113.8
Messamore, Andrew	89	19	155	14	138	17	27	16	4:07*	26.6	DNF	23	115.6
Dobb, Collin	88	20	108	20	108	20	17	18	3:33*	27.2	7:04*	16.8	122
Garcia, Mike	22	21	74	21	64	21	3	20	1:53*	18.7	6:07*	20.4	122.1
CROSSFIT- DAY #1 PHYSICAL PERFORMANCE TESTING- WOMEN
Santos, Fortune	124	1	173	1	143	1	92	1	2:31	1	4:08	1	6
McKernan, Jennie	85	4	138	3	133	2	38	8	2:02*	4.32	6:28	2	23.32
Tivey, Ginger	103	2	140	2	115	4	47	6	4:49*	2	5:53*	13.2	29.2
Rhoades, Amber	84	5	108	6	104	6	53	4	2:14*	7.2	3:55*	5.2	33.4
Clement, Ciara	79	6	119	4	104	5	41	7	1:55*	2.6	6:43*	18	42.6
Barbieri, Aimee	64	12	74	16	94	9	4	16	2:04*	7	3:48*	4.5	64.5
Beverly, Sarah	79	6	108	6	98	8	34	9	2:48*	13.2	9:24*	27.6	69.8
Bosco, Mary Clare	59	15	84	13	88	12	27	10	2:33*	11.2	5:16*	12	73.2
Clement, Elyssa	64	12	84	13	84	13	49	5	3:29*	22.4	5:04*	9.1	74.5
Cassidy, Erin	74	8	98	9	103	7	66	2	4:09*	22.8	8:54*	26.4	75.2
Byrd, Jenny	69	10	104	8	94	9	13	13	3:19*	21	5:53*	16.5	77.5
Freeman, Deborah	74	8	88	12	84	13	0	21	3:01*	16.9	4:58*	8.7	79.6
Baughman, Monica	88	3	110	5	133	3	54	3	DNF	36	DNF	31	81
Jones, Kerry	54	16	74	16	79	17	0	21	2:16*	9.8	4:45*	7.25	87.05
Mercer, Tina	54	16	84	13	94	9	0	21	3:06*	19.6	5:35*	12.6	91.2
Garcia, Kaitlin	Pipe	25	22	25	33	23	23	11	1:57*	4.8	5:38*	15	103.8
McHugh, Betty	69	10	94	11	84	13	0	21	3:34*	23.8	8:13*	26.6	105.4
Parker, Alexandra	64	12	98	9	84	13	4	16	4:24*	26.4	8:35*	29.4	105.8
Davenport, April	44	19	74	16	74	18	9	14	4:21*	29.4	6:48*	28.9	125.3
Baldes, Katie	49	18	64	20	54	20	18	12	5:03*	35	6:26*	21	126
Townsend, Cindi	42	21	42	22	42	22	5	15	2:59*	19.2	7:04*	27	126.2
Kingman, Paige	44	19	74	16	64	19	4	16	4:47*	32.2	6:46*	27.2	129.4
Pierce, Karen	37	22	52	21	52	21	0	21	3:45*	25.2	6:25*	19.5	129.7
Dumetrium, Monique	33	23	33	23	33	23	3	19	2:40*	12.6	8:24*	30	130.6
Garcia, Darlene	Pipe	25	22	26	22	26	1	20	2:46*	16	DNF	31	144
Boroica, Becky	33	23	33	23	33	23	0	21	4:12*	30	DNF	31	151

 

Testing week begins on Monday, August 23rd.  Twelve short weeks ago was the first trial of our in house competition, these were the results.  At bottom of blog will be schedule:   CROSSFIT- DAY #1
Place:	ATHLETE	SN	CL	JERK	DU 2 MIN	“Grace”	Score	“Fran”	Score	TOTAL
1	Baron, Gary	223	296	301	150	1:59	46	4:02	37	1053
2	Weygandt, Todd	181	259	249	53	2:23	45	3:51	39	826
3	Hutchinson, Wes	157	242	220	91	3:57	22	3:09	43	775
4	Gibbs, Vincent	155	242	262	45	3:33	26	10:48	3	733
5	Butler, Clayton	155	240	200	81	5:18	5	3:28	41	722
6	Jones, Jeff	153	211	201	118	5:02	7	4:52	30	720
7	Wolf, Shawn	155	195	220	72	4:32	11	3:23	42	695
8	Talley, Dean	155	196	181	89	2:28	22	3:08	44	687
9	Carter, Lukas	130	220	155	115	2:44	20	4:27	32	672
10	Rogers, Lucas	176	220	220	12	2:32	42	DNF	0	670
11	Flagg, Zach	155	220	220	24	3:56	23	5:14	24	666
12	Garvin, Jim	135	176	205	57	2:53	37	2:58	46	656
13	Lyons, Alec	133	176	219	43	3:30	30	5:00	28	629
14	Duke, Devin	135	210	176	72	3:32	14.5	6:40	7	614.5
15	Willman, Scott	138	200	195	34	3:20	16	4:06	18	601
16	White, Jason	155	200	195	9	4:11	7.5	6:06	9.5	576
17	Sievers, Shane	110	176	176	34	2:47	19.5	5:57	10.5	526
18	Rodriguez, Michael	135	176	176	1	5:01	8	5:30	11	507
19	Standridge, Trevor	108	176	176	18	3:59	9.5	DNF	0	487.5
20	Berger, Scott	110	155	165	29	3:35	12.5	7:33	4.5	476
21	Jacques, Jared	110	155	175	14	5:04	3	10:23	3.5	460.5
22	Calhoun, Valerie	85	118	118	82	4:08	16	3:28	41	460
23	Habenicht, Fred	108	158	158	7	2:57	18	6:24	7.5	456.5
24	Bracco, Nate	110	155	175	5	6:28	1.5	6:44	6.5	453
25	Apodaca, Robert	128	138	138	24	6:06	2	7:01	5	435
26	Tivey, Ginger	88	128	128	55	4:11	14	3:59	19	432
27	McKernan, Jennie	90	110	115	34	2:30	21.5	3:01	22.5	393
28	Habenicht, Michelle	65	95	85	62	2:36	20.5	4:53	14.5	342
29	Nogaj, Mike	88	130	110	2	6:34	1	DNF	0	331
30	Baughman, Monica	75	105	105	22	DNF	0	6:03	10	317
31	Biondi, Sara	65	98	108	20	4:23	6.5	4:11	17.5	315
32	Cassidy, Erin	70	80	90	39	3:05	17	6:11	8.5	304.5
33	Renda, Geno	55	108	118	13	4:44	4.5	6:58	5.5	304
34	Beverly, Sarah	65	95	85	38	4:00	9	9:15	4	296
35	Gonzalez, Kim	55	65	85	37	3:27	15.5	5:16	11.5	269
36	Genochio, Julianne	65	85	75	25	3:58	10.5	6:55	6	266.5
37	Sherman, Angela	65	85	85	16	3:32	14.5	DNF	0	265.5
38	Freeman, Deboroh	55	85	85	1	3:41	12	5:07	13	251
39	Huguenot, Caprice	65	75	85	0	3:58	10.5	5:08	12.5	248
40	Conover, Sara	45	75	75	0	2:52	19	4:48	15.5	229.5
41	Barbieri, Aimee	45	75	75	1	3:32	14.5	4:23	16.5	227
42	Byrd, Jennifer	45	75	75	9	4:32	6	5:06	13.5	223.5
43	Jones, Kerry	45	75	75	0	3:00	17.5	6:10	9	221.5
44	Malanco, Jessica	55	65	65	0	4:08	8.5	DNF	0	193.5
45	Dyer, Donna	45	65	65	0	4:40	5	6:21	8	188
46	Fegard, Stacy	40	55	55	0	3:07	16.5	4:12	17	183.5

 

CROSSFIT- DAY #2

 

	Athlete	Pullups	Score	Row	Cal	Dips	DL	“Diane”	Score	Total
1	Baron, Gary	65	65	1:39	42	46	438	2:59	36	627
2	McKernan, Trent	31	31	1:36	44	29	450	6:08	12	566
3	Wolf, Shawn	30	30	1:44	40	32	376	4:48	20	498
4	Weygandt, Todd	40	40	1:51	37	18	396	7:48	7	498
5	Lyons, Alec	40	40	1:34	45	24	384	DNF	0	493
6	Luque, Derrick	20	20	1:51	37	11	418	5:16	7	493
7	Hutchinson, Wes	58	58	1:44	40	24	332	4:27	24	478
8	Garvin, Jim	42	42	1:36	44	16	345	4:43	23	470
9	Flagg, Zach	26	26	1:44	41	16	380	8:00	6	469
10	McGuire, Paul	23	23	1:45	39	24	355	10:35	3	444
11	Talley, Dean	38	38	1:40	44	21	340	DNF	0	443
12	Jones, Jeff	41	41	1:31	48	10	330	9:40	4	433
13	Sievers, Shane	10	10	1:40	42	3	356	3:39	15.5	426.5
14	Rogers, Lucas	10	10	1:35	45	4	353	4:44	11	423
15	Carter, Lukas	32	32	1:31	49	21	286	5:14	7.5	395.5
16	Willman, Scott	8	8	1:39	42	8	330	9:24	2.5	390.5
17	Standridge, Trevor	15	15	1:51	37	4	312	4:01	14	382
18	Hunter, Lynn	31	31	1:50	37	13	250	6:55	10	341
19	White, Jason	20	20	1:46	38	10	260	4:16	13	341
20	Jacques, Jared	6	6	1:42	41	4	286	7:32	4	341
21	Bracco, Nate	3	3	1:52	36	0	282	3:53	14.5	335.5
22	Berger, Scott	8	8	1:47	38	0	262	4:11	13.5	321.5
23	Calhoun, Valerie	40	40	2:06	31	15	220	6:40	5.5	311.5
24	Habenicht, Fred	28	6.2	1:44	39	6	220	3:38	16	287.2
25	Tivey, Ginger	4	4	1:53	37	0	225	4:44	11	277
26	McKernan, Jennie	9	9	2:01	33	7	210	6:56	4.5	263.5
27	Renda, Geno	15	15	1:56	34	6	176	2:59	18	249
28	Nogaj, Mike	20	4.4	1:57	34	2	198	5:38	6.5	244.9
29	Habenicht, Michelle	50	11.1	2:05	32	0	165	2:56	18.5	226.6
30	Miller, Mindy	21	4.7	2:14	30	0	175	3:41	15	224.7
31	Cassidy, Erin	14	4.7	1:55	35	1	166	4:54	8	214.7
32	Genochio, Julianne	25	5.6	1:58	34	0	148	3:16	16.5	204.1
33	Beverly, Sarah	25	5.6	2:10	30	0	155	4:52	8.5	199.1
34	Byrd, Jennifer	4	0.9	2:23	29	0	150	2:55	19	198.9
35	Freeman, Deboroha	35	4.7	1:58	34	0	145	4:16	13	196.7
36	Gonzalez, Kim	26	5.8	2:06	32	0	138	2:53	19.5	195.3
37	Fegard, Stacy	15	5	2:10	31	0	125	3:02	17	178
38	Barbieri, Aimee	4	0.9	2:23	28	0	125	2:40	20	173.9
39	Keener, Leslie	7	2.3	2:10	31	0	128	4:50	9.5	170.8
40	Jones, Kerry	32	5.3	2:18	30	0	100	4:51	9	144.3

 

NIKE SPARQ TESTING:  MONDAY @ 4 & 5, TUESDAY @ 5, AND WEDNESDAY @ 4

40 yd DASH

PRO AGILITY

VERTICLE JUMP

STANDING BROAD JUMP

KNEELING MB THROW

 

DAY #1: MONDAY & TUESDAY @ 8, 9:30 am AND 6 pm

MAX SNATCH

MAX CLEAN

MAX SHOULDER TO OVERHEAD

2 MIN DOUBLE UNDERS FOR REPS

“GRACE”

LIGHT “FRAN”

 

DAY #2: WEDNESDAY & THURSDAY @ 8, 9:30 am AND 5, 6:30 pm

MAX PULLUPS

500 m ROW FOR MAX CALORIES

MAX RING DIPS

MAX DEADLIFT

“DIANE”

 

DAY #3:  FRIDAY @ 8:00 am AND 5 pm

2 REP MAX OHS

2 MIN TOES TO BAR FOR REPS

“FIGHT GONE BAD”

 

MAKE-UPS WILL BE ON THURSDAY @ 7 am AND SATURDAY @ 10 am

 

YOU HAD BETTER BE HERE!

 

I AM EXPECTING TO SEE TREMENDOUS IMPROVEMENT THROUGHOUT.  ALSO, KEEP IN MIND THAT THE CLASSES ARE 90 MINUTES INSTEAD OF THE NORMAL 60, SIMPLY TO HELP ALLEVIATE STRESS, ALLOW MORE TIME TO FOCUS AND REST LONGER BETWEEN ACTIVITIES.

This is the 12th and final week of the Summer cycle here at RCF.  You know what that means?  The week to follow is testing week, or since last time of doing it, “Hell Week!”  At the close of the Spring cycle, we adopted the new standard of testing, creating an in house competition.  It was awesome!  People were able to train with others that don’t normally get train together based on the scheduling.  Extreme encouragement and heart was brought by all, not to mention some very impressive numbers put up as well.  This time around is going to be so much better too!  To help get a better reading to whom is the fittest in the facility, I added a third day of testing.  It’s going to be a battle of epic proportions!  I have been hearing people speak of testing week lately with excitement (and maybe a little fear too) all in hopes of having a better showing in the friendly competition.  More importantly, showing improvement and seeing measurable results for the past 12 weeks of intense, consistent training.  Of course, we will still have the NIKE SPARQ testing for anyone that wants to do it, but that is geared for the youth athletes in here (under 14 years old).  The movements and WOD’s to be tested are:                       

Snatch

Clean

Shoulder to Overhead

Deadlift

2 Rep OHS

Pullups

Ring Dips

2 Min Double Unders for Reps

2 Min Toes to Bar for Reps

500 m Row

“Diane”

“Grace”

“Fran”

“Fight Gone Bad”

 

Official schedule will be posted within a few days, class times will also be slightly longer than last time to ensure a more relaxed, pressure free environment to allow the athlete time to focus.  You may be noticing a tapering down in the programming this week, not quite as hard, or long of WOD’s.  I want everyone next week to be as fresh as can be! 

 

Last time, the winners were Wes Hutchinson and 15 year old Valerie Calhoun, watch out guys, people will be gunnin’ for ya!

Pictue of the Sac City Fire Team.  Todd Weygandt, Jim Garvin, Chad Augustin, and Lynn Hunter.  They competed not only in the individual competition, but the team as well.  The team took silver, nice representation for the city, but more importantly, for RCF.  Also in the picture, the 2009 CrossFit Games ,Fittest Athlete on the Planet, Mikko Salo from Finland, Salo took 6th this year at the Games too. 

 

 

Due to the fact that we have an abundance of people signing up for the morning classes to beat the heat, I am opening up an 8:00 a.m. class on Monday, Wednesday, and Friday.  This is the first week of it, we will be having it for the duration of the Summer Cycle.  With that, the Summer Cycle is almost over!  Time is flying by with all these fun WOD’s. 

 

Since the end of the cycle is near, you know what that means…  It’s testing week!  If you recall, testing week was turned in to a competition last time.  I expect huge improvements across the board.  Again, we will be measuring the max efforts in many different domains.  There will be one rep max in several lifts, benchmark WOD’s, coordination drills such as 2 minutes of double unders, and if you hit the right test times, 40 yd dash, vertical jump, standing broad jump, and pro agility will be tested as well.  

 

Last time was incredible, tons of heart and sweat was poured out on to the floor.  The gym glistened with camaraderie and teamwork, many newbies were brought in that week and felt the true meaning of a CrossFit gym.  We have all been the newbie and have all experienced the feeling of post WOD layout.  I can’t wait to see the improvements made over this 12 week cycle.

 

What you can measure, you can improve!