Wednesday WOD 4/22/2015

IMG_1950

Warm up

Run 4x100m rest 20 sec

12 tabata rds

7 Empty bar push press

5 Deadlift empty bar

5 Air squats

Core

8 tabata rds

Knee ups

WOD

For time:

5 Rope Climbs, 15 ft

30 AbMat Sit-ups

— then —

3 rounds of:

20 Dumbbell Walking Lunges, 55/35 lbs

15 Push-ups

10 Pull-ups

— then —

30 AbMat Sit-ups

5 Rope Climbs

Cool down

Run easy 800m

Foam roll low back/high butt

Lacrosse ball fore arms

 

Monday WOD 4/20/2015

IMAG2587

I just want to say that if it wasn’t for Kellie and all the hard work she  put in to the gym there would be no Outcast Crossfit. Please wish her a happy birthday. She is an amazing women that I cant say enough about.

Happy Birthday!!!!

This W.O.D is dedicated to you babe. Hope you have a blast with it.

Warm up

12 tabata rds

5 pushups

5 ring rows

5 Kettle bells

Core

8 tabata rds

Plank holds

WOD

Cool down

Air dyne 3 min

Foam roll calves

Lacrosse ball shoulders

Sunday 4/19/2015

 

IMG_5229

IMG_1891 IMG_1833 IMG_1884

 

IMG_1898

 

 

 

 

 

 

 

 

Congrats to all the competitors at Festivus games.

Outcast CrossFit was well represented.

Kristine Finished 3rd in the Intermediate division

Her son Marshall finished 3rd in the Novice division

It was a blast watching many of the athletes compete for the first time. Hopefully it sparked the competitive fire. Keep up the great  work OCF.

NOVICE FEMALE

Name of Athlete

Division

Raw Score 1 (Enter)

RS 1 Rank

Raw Score 2

RS 2 Rank

Raw Score 3

RS 3 Rank

Raw Score 4

RS 4 Rank

Raw Score 5

RS 5 Rank

Carmen Lafia

Nov F

6:09

1

54

2

113

1

120

4

126

11

Jen Banghart

Nov F

6:47

3

46

4

94

3

114

8

162

2

Liliana Gonzales

Nov F

6:59

5

42

7

83

8

134

1

157

3

Yanet Echart

Nov F

7:03

7

47

3

78

9

117

6

192

1

Erika Parga

Nov F

7:03

7

57

1

92

4

130

2

117

13

Yadira Neveraz

Nov F

6:28

2

46

4

78

9

110

11

140

5

Cel Banks

Nov F

8:15

16

42

7

101

2

117

6

131

8

Rae Galindo

Nov F

7:16

9

45

6

72

12

102

15

129

10

Paola Quevedo

Nov F

8:22

17

36

12

68

14

123

3

134

7

Priscilla Palomino

Nov F

9:00

18

42

7

90

5

106

13

106

17

Rebinia Fernandez

Nov F

6:54

4

38

10

68

14

88

19

116

14

Alisa Tagg

Nov F

7:58

12

30

19

86

7

86

20

148

4

Chandler Marrs

Nov F

8:08

14

33

14

87

6

112

10

99

18

NICOLE  Garay

Nov F

7:54

11

30

19

77

11

98

17

135

6

Nicole Johnston

Nov F

7:42

10

31

18

72

12

120

4

51

22

Katrina Guanlao

Nov F

7:05

8

37

11

52

22

104

14

110

15

Jennifer Gower

Nov F

8:07

13

32

16

68

14

114

8

47

23

Paula Peccorella

Nov F

9:30

22

32

16

57

19

101

16

130

9

Shannon McCOrmack

Nov F

8:12

15

33

14

60

17

85

21

80

20

Leila Always Smiles

Nov F

9:19

21

26

22

53

21

108

12

87

19

Yvette Aqui

Nov F

9:03

19

35

13

54

20

78

23

72

21

Joanne Vitale

Nov F

10:03

23

29

21

59

18

91

18

107

16

Siobhan Steierman

Nov F

9:10

20

18

23

29

23

85

21

119

12

NOVICE MALE 

Name of Athlete

Division

Raw Score 1 (Enter)

RS 1 Rank

Raw Score 2

RS 2 Rank

Raw Score 3

RS 3 Rank

Raw Score 4

RS 4 Rank

Raw Score 5

RS 5 Rank

Dave Sprock

Nov M

5:53

2

37

4

70

4

125

5

135

3

Sean Elliot

Nov M

5:55

4

34

7

88

1

132

2

131

4

Marshall Peterson

Nov M

6:03

7

35

5

71

3

127

4

150

1

Derrick Rickards

Nov M

5:58

5

38

3

57

8

185

1

119

7

Nick Sleik

Nov M

5:41

1

46

1

38

12

132

2

96

10

Mike White

Nov M

5:56

4

43

2

69

5

113

9

120

6

Joshua Hunter

Nov M

6:00

6

31

10

76

2

122

6

138

2

Ed Aleman

Nov M

7:22

12

35

5

62

7

116

7

83

12

Patrick McGuire

Nov M

6:16

8

30

11

51

9

116

7

96

10

Joseph On

Nov M

6:25

9

33

9

51

9

110

10

116

8

Lyn Morris

Nov M

7:13

11

28

12

68

6

108

11

122

5

Marc Schneider

Nov M

8:22

13

34

7

36

13

105

12

109

9

Christian McGuire

Nov M

6:44

10

26

13

48

11

1

14

1

14

Daniel Pope

Nov M

8:26

14

26

13

36

13

70

13

80

13

INTERMEDIATE FEMALE

Name of Athlete

Division

Raw Score 1 (Enter)

RS 1 Rank

Raw Score 2

RS 2 Rank

Raw Score 3

RS 3 Rank

Raw Score 4

RS 4 Rank

Raw Score 5

RS 5 Rank

Sara Coleman

Int F

7:01

3

39

2

58

6

125

3

132

1

Erica Young

Int F

5:45

1

25

9

90

1

131

1

106

4

Kristine Peterson

Int F

6:47

2

29

6

60

5

118

6

120

2

Lindsay Tomlinson

Int F

7:56

8

30

5

72

2

122

4

86

5

Meghan Speranzo

Int F

7:13

5

26

7

67

3

119

5

29

7

Gina Maxson

Int F

7:14

5

32

4

61

4

105

7

25

8

Tina Nathalia

Int F

7:36

6

26

7

51

10

130

2

79

6

Victoria Agranovich

Int F

7:46

7

46

1

54

7

86

10

25

8

Cheryl Fennewald

Int F

7:58

9

20

10

52

8

104

8

107

3

Jennifer Chow

Int F

8:22

10

37

3

52

8

102

9

17

10

INTERMEDIATE MALE

Name of Athlete

Division

Raw Score 1 (Enter)

RS 1 Rank

Raw Score 2

RS 2 Rank

Raw Score 3

RS 3 Rank

Raw Score 4

RS 4 Rank

Raw Score 5

RS 5 Rank

Jeffrey Wayt

Int M

5:04

1

45

1

68

5

194

1

77

2

Christopher Marano

Int M

5:18

3

34

7

73

2

138

2

61

5

Frederick Eden

Int M

5:13

2

39

2

64

9

130

4

32

12

Zachary Nelson

Int M

5:26

4

26

13

76

1

115

9

68

3

Jeremy Fullam

Int M

6:07

10

38

3

63

10

131

3

65

4

Chris Anaya

Int M

6:05

9

28

11

63

10

126

5

79

1

Johnny La

Int M

6:13

13

37

4

65

8

120

7

52

7

Kyle Matthews

Int M

5:57

6

37

4

66

6

100

16

47

8

Kurt Diepram

Int M

5:48

5

22

18

73

2

109

12

54

6

Sean McCormack

Int M

6:10

12

31

9

66

6

112

11

42

10

Ty Banks

Int M

6:03

8

35

6

58

15

123

6

19

18

Jon Canja

Int M

6:39

15

23

16

63

10

116

8

44

9

Will Brown 

Int M

7:04

18

33

8

63

10

100

16

42

10

John Forsythe

Int M

6:21

14

23

16

70

4

98

18

32

12

Mark Morrison

Int M

6:00

7

28

11

54

17

103

14

20

16

Erik Tomita

Int M

6:49

16

30

10

56

16

113

10

26

15

Robert Wayerski

Int M

6:09

11

25

14

60

14

102

15

31

14

John Male

Int M

6:54

17

24

15

49

18

106

13

20

16

 

 

Friday WOD 4/17/2015

IMG_5200

We are trying to schedule Hydrostatic Body Fat testing for May 29th. If you are interested there will be a sign up sheet on the front desk. The more people that sign up- the better the price! (peer pressure is the best pressure)
Hydrostatic body fat testing will the basal metabolic rate, lean weight, fat weight, and body fat percentage. It also says how much fat you will need to lose to reach a specific goal or how much lean mass you will need to gain to reach a specific goal.

Woohoo! Sign up now!

The gym will be closed this Saturday in honor of the Festivus Games! We hope to see you all there supporting our athletes at Crossfit New You!

Warm up

Run 5x100m rest 15 sec

12 tabata rds

5 snatch balance- light weight

4 burpees broad jump

3 Hip stretch

Core

8 Tabata rds

Grass hoppers

WOD

Cool down

Row 500M easy pace

Lacrosse ball shoulders

Foam roll quads

Thursday WOD 4/16/2015

IMAG2523

We are trying to schedule Hydrostatic Body Fat testing for May 29th. If you are interested there will be a sign up sheet on the front desk. The more people that sign up- the better the price! (peer pressure is the best pressure)
Hydrostatic body fat testing will the basal metabolic rate, lean weight, fat weight, and body fat percentage. It also says how much fat you will need to lose to reach a specific goal or how much lean mass you will need to gain to reach a specific goal.

Woohoo! Sign up now!

The gym will be closed this Saturday in honor of the Festivus Games! We hope to see you all there supporting our athletes at Crossfit New You!

Warm up

Row 4x100m rest 20 sec

12 tabata rds

10 OHS with PVC/light bar

5 burpees

10 double unders

Core

8 tabata rds

V-ups

WOD

Cool down

Air dyne 2 min

Foam roll calves

Lacrosse ball shoulders

Wednesday WOD 4/15/2015

IMG_1640

The gym will be closed this Saturday in honor of the Festivus Games! We hope to see you all there supporting our athletes at Crossfit New You!

Warm up

Air dyne 5×20 sec rest 20 sec

12 tabata rds

10 double unders

6 HR push ups

4 Pullups

Core

8 tabata rds

Plank holds

WOD

Back squat

5-5-4-4-3-2 @65%/ Find a 1 rep max

Then:

50 jump squats

40 kettle bell swings 55/35

30 slam balls

20 Sumo Deadlift high pull 95/65

10 Over head squats 95/65

Cool down

Row 3 min

Foam roll quads

Lacrosse ball shoulders

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