Monthly Archive for: ‘October, 2011’

11-1-11 Tues

93 Push Ups

Fragmented Fran

70th Run

7 Thrusters (95/65)
7 Pull Ups
7 Thrusters
7 Pull Ups
7 Thrusters
7 Pull Ups

70th Run

5 Thr
5 PU
5 Thr
5 PU
5 Thr
5 PU

70th Run

3 T
3 P
3 T
3 P
3 T
3 P

70th Run

10-31-11 Mon

92 Push Ups

Day 1 2011 Iron Curtain

7 min AMRAP
3 STO (155/95)
7 Burpees Over Bar
21 DU’s

20 min of work – Build To 1 RM Clean & Jerk

10-29-11 Sat

Today! 2nd Annual HalloWod.

10-28-11 Fri

89 Push Ups

Wall Ball Shots 5-10-20-30-20-10-5 (20/14)
SDHP………….10-10-10-10-10-10-10 (95/53)
Wt’d Sit Ups…05-05-05-05-05-05-05 (16k/8k)

10-27-11 Th

2nd Annual HalloWod This Sat 10-29-11

88 Push Ups

Rx Buy In: 5 Burpees – 30 Sec L Sit – 5 burpees
10 Burpee Penalty For Every Drop Prior to 30 second hold being completed.

8 Rounds For Time
1 Shuttle Run
3 STO (155/93)
5 Pull Ups (C2B/CoB)
7 Slam Balls
9 DU’s (Sub Singles @ 5:1)

10/26/11 Wed

2nd Annual HalloWod This Sat.

87 Push Ups

Front Squats 5×5

10 min AMRAP
1 Thruster (135/83)
1 Burpee Box Jump (20/16)
2 Thruster
2 Burpee Box Jump
3 Thruster
3 Burpee Box Jump…..

10/25/11 Tues

86 Push Ups

4 Rounds For Time
12 Dips
8 per DB Row
4 per Pistols

Your Runs:
800, 400, L 200, Island Run

10/24/11 Mon


SP 12-9-6-5-4
PP 3-3-3
PJ 1-1-1
Start Work with empty bar, add wt after ea set. Make small wt increases as you progress through the work out
The emphasis is on form and mechanics of the motion being performed.
Make small incremental increases in wt. Ea set.

3 Rounds For Time
21 Dead Lifts (225/133)
7 A-KBS (32k/45lb)
21 HR Push Ups
Island Run

10-21-11 Fri

Reminder of Gym Closing.

We will hold Fri morning sessions at 7am and 8am only.
The Lab will be closed Until Mon at which time the regular schedule will resume.
82 Push Ups

For Time
2 Island Runs
400m Row
21 DU’s (Sub Singles 5:1)
21 STO (115/73)
21 Sit Ups

2 I Runs
400m Row
15 DU’s
15 STO
15 Sit Ups

2 I Runs
400m Row
9 DU’s
9 Sit Ups

Friday Classes – 6am & 7am Only

Heading up to Orlando for the Iron Curtain CrossFit Event

There will be no Friday afternoon classes.

There will be no Saturday Classes as well.

Regular Schedule on Monday.

Rest up and get ready to hit it hard on Monday.

10-20-11 Th


10 Min AMRAP
8 Power Cleans (135/83)
4 Lat Jump Burpees over bar

REST ~ 10 Min

10 min AMRAP
5 Front Squats in the Bucket (135/83)
10 A-KBS (24/16)

Danny and Christina Martinez

It’s February 2011, Danny (my husband) and I are sitting at home watching TV and surfing the internet. This was kind of our “norm”. I don’t know why it is once you are married for a while, you become complacent and “let yourself go”.  Danny will tell you that is was all my fault, I cooked too many good meals throughout the years.  I on the other hand will say “life got in the way”.  Working full-time, raising children, taking care of a husband/3rd child, and maintaining a home is no easy task. In reality all are really poor excuses.

As I surfed the internet I came across a special rate for one month at CrossFit iQ. I told Danny we should try it.  We both figured what did we have to lose (ummm..besides weight, lack of self confidence,  etc.).  We thought we would do it for a month and probably go back to our “norm”.  Boy were we wrong!

Our mistake was watching the videos online of what CrossFit iQ was all about.  I thought to myself, this program was boot camp on crack, to say the least. We remember our first day coming to class.  I will admit (Danny is too manly to admit) it was scary.  The WOD was KB SDHP, ring rows, burpees, and singles.  And to whoever is reading this and have never done CrossFit, yes that is the same feeling we had. It was like we stepped into another planet except for this planet was full of lean and strong people. The first day was very overwhelming but we got through it.  The next day we were sore and beat up but guess what…we came back for more.

Now almost 8 months later, I still get butterflies before I come in.  We are absolutely ADDICTED to CrossFit and what it does for us.  No more “yo-yo” diets either.  With the help of Nicole, Danny and I have embraced the Paleo lifestyle with open arms.

With the help of CrossFit iQ and a lot of blood, sweat, and tears (yes, I said tears) Danny and I have managed to lose over 160 pounds.  I also have been released from taking blood pressure medication that I was dependent on for the last 5 years.  We are two different people discovering new things about each other daily.  Our life has been transformed completely and we have never felt better. Our daughters are also reeking the benefits of their new and improved mom and dad.

Our journey with our CrossFit family is just beginning.  We cannot wait to see how much more we can push ourselves mentally and physically.  Thank you CrossFit iQ for helping us find the life we should have had a long time ago.

10-19-11 Wed

80 Push Ups

Shoulder press 5 x 5

7 Rounds For Time
7 per side KB Snatch (Any Way) (16/12)
7 K2E

10-18-11 Tues


3 Bear Complex Ladder with 50m BB OH Walk
Complete 3 cycles of the bear complex & Walk = 1 round
Add 10lb total before starting a new round for 1st 5.
2nd 5 rounds limit wt increases to 5lbs total
Rx Starts At (95/63)

10-17-11 Mon

78 Push Ups

50 Wall Ball Shots (20/14)
30 KB Sumo Dead Lift High Pull (32/24)
10 Sit Ups

40 WBS
10 Sit Ups

30 WBS
10 Sit Ups

20 WBS
10 Sit Ups

10 WBS
10 Sit Ups

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