October 21st, 2009 
John Praying is allowed at the gym but you have to do it above the bar
STRENGTH WOD
5×5 Deadlifts
SUSIE IS GONNA WIN THIS WOD
Run
30 Situps
15 Jumping Squats
3 rounds / 5 rounds (some classes only got to do 3 rounds as we had so many really working hard on their deadlifts and we needed a few extra minutes)
3 ROUNDS
| Stephen | 17:30 | Adrian | 11:32 | |
| Belinda | 15:02 | Mitch | 11:24 | |
| Robert D. | 14:31 | Jeff B. | 11:13 | |
| Beth | 14:05 | Fran | 11:02 | |
| Katie K. | 12:54 | Tim L. | 10:27 | |
| Les | 12:50 | Mary B. | 10:23 | |
| Bryan | 12:09 | Francis | 10:21 | |
| Jacque | 12:09 | Karen | 9:38 | |
| Rex | 12:07 | Ashley P. | 9:32 | |
| Mary C. | 11:54 | Mindy | 9:29 | |
| Lee | 11:52 | Elisha | 8:57 | |
| Mark | 11:52 | Brett | 8:55 | |
| Danny | 11:45 row | Tim F. | 8:03 | |
| Kelly | 11:33 | Howard B. | 8:02 | |
| Mike L. | 11:32 row |
5 ROUNDS
| Jason | 19:30 | Cynthia | 15:53 | |
| Travis | 19:26 | Shari | 15:49 | |
| Kristy | 19:12 row/JR | Greg S. | 15:29 | |
| Carrie | 18:59 | Tony L. | 15:20 | |
| Freddy | 18:48 row | Mac | 15:08 | |
| Mark | 18:31 | Carla | 14:13 | |
| Howard M. | 18:29 | Susie | 14:12 | |
| Amber M. | 18:26 | Steven | 13:55 | |
| Laura S. | 18:26 | Bobby | 13:32 | |
| Amber W. | 18:03 | Joe S. | 13:32 | |
| Chris | 17:54 | David U. | 13:17 | |
| Mike P. | 17:29 row | Brian | 13:13 | |
| Allison G. | 17:13 | Yogi | 12:22 | |
| Whitney | 17:12 | David T. | 12:03 crunches | |
| Alissa | 15:55 | Greg K. | 11:56 | |
| Steph T. | 15:54 |
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John, having learned how to lift from a book, I can’t tell you how thrilling and educational it is to finally get a good look at my form. Thanks for being such a good photographer!
For those with iphones, there’s an app in the health/fitness category called WOD. It will track your workouts, progress and has many of the crossfit workouts already built into the app so its very simple to input and keep up with your numbers. I just got it last night so I cant say ive been using it for awhile but after playing around with it for a few hours it seems very good.
Thanks for the birthday burpees John and for holding Carla back so I could win the WOD!
Best, Susie
Stephen I’ve tried twice now to send you some of the other pics I got from the day via email but the files are huge. If you have a flash drive bring it in next time and I can just transfer over all the wonderful pics of you throwing weights around.
Is that Arnold?
no…that’s Yogi!