A Little Of Everything

11 Mar

3-11-2010

Oregon/Idaho Sectionals this weekend at the Oregon Expo Center. Workouts have been announced. $50 at the door for a buy 1, get 1 one free spectator pass that is good for Saturday and Sunday.

Post reps to comments

One min at each exercise for max reps; 2 min rest b/t stations:
Box Jump 24″
Jumping Pullups
KB Swings 36/26 lb
Walking Lunges
Knees to Elbows
Push Press 45/33 lb
Back Extensions
Wallballs 20/12 lb
Burpees
Double Unders

Mobility:

Standing DROM/Relaxation vibration

Microloading, a pair of clips is 1 lb. On strength workouts, if you can go up just 1 lb and get the reps, do it!

Many PR’s last on the Hang Squat Snatch. Elisa demonstrated impressive acrobatic agility with her PR attempts. Dana is just out of On Ramp and has been practicing the movement a couple of times now. He demonstrated great form and speed yesterday!


17 Responses to “A Little Of Everything”

  1. Mike 11 March 10 at 1:30 pm #

    Thank you for updating the website…finally! I was growing rather tired of the recent Who’s Who post.

  2. Erin Tieder 11 March 10 at 2:29 pm #

    Nice work Dana!!!

  3. Brad 11 March 10 at 2:35 pm #

    Elisa, amazing PR yesterday, even taking a knee with weight overhead.

  4. Erin Tieder 11 March 10 at 2:58 pm #

    A knee?! Where I come from that’s a no lift ;-) Elisa you wanna try a competition?

  5. Elisa 11 March 10 at 3:40 pm #

    That knee!! I don’t know where that came from. :) I’ve got to train that thing to stay in place!

  6. Elisa 11 March 10 at 3:41 pm #

    I am headed to the games tomorrow to spectate – I have one complimentary ticket if someone wants to join? We could split the cost of one 50/50 = $25.

  7. Josh 11 March 10 at 5:44 pm #

    At the expo center not the convention center

  8. Heather E. 12 March 10 at 1:51 am #

    Hey Elisa, did you mean the games on Friday and Saturday? I’d be happy to split the cost of a ticket with you – if that’s what you meant. Feel free to give me a call if you like, (503) 806-1152. ~ Heather

  9. Jake 12 March 10 at 8:32 am #

    WOD
    score=424

  10. Karina 12 March 10 at 9:42 am #

    Wish I could witness all of your amazing athleticism this weekend, gamers! I’d love to support y’all, but will be in a class all weekend. Best of luck!

  11. Jason 12 March 10 at 11:13 am #

    I’d like to go to the games also. If anyone wants to do 2fer1 at $25/ea with me, let me know. We’d be getting tix at the door. Send me a txt if interested 503-250-0711
    -Jason

  12. Pamela 12 March 10 at 12:06 pm #

    Yay Dana! Nice form.

  13. Jason 12 March 10 at 1:02 pm #

    WOD – 374. Jedi Jake was lucky enought to start on the double unders, where he got his 50 rep advantage that I could not overcome. Dang you to heck, Jakie the Sweat Monster!

  14. jakie the sweat monster 12 March 10 at 2:51 pm #

    my sweat acts as jumprope lubrication…goes faster the more I sweat…

    BTW…what’s today’s WOD webmaster?

  15. Ami 12 March 10 at 3:19 pm #

    WOD Score = 9000

  16. Ami 12 March 10 at 3:20 pm #

    Oh, i mean 326

  17. Jake McLain 12 March 10 at 4:23 pm #

    Hmmm….wonder what the WOD is today? :)

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