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Nick Conn
Santa Barbara/Goleta, CA
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Yea the 80 dollars is not actually on your account. We can talk next time you come in. I used to charge elements fees incorrectly throught mindbody...
Commented Mar 18, 2011 on Fundraiser for H.E.E.A.L. and "Praying for Nina" at CrossFit Goodland
Fundraiser for H.E.E.A.L. and "Praying for Nina"
Today's Workout AMRAP 20 15 Push-ups 12 Ring Dips 9 Push Press 115/85lb Top Performances: Christos 5 (+2), Lucas 4 (+15+12+6) Nina Fredeen February 23, 2005 - February 21, 2011 "Nina is like a ray of sunshine. Once you meet her, it is hard not to fall in love and want to spend time with her. S...
Also, Katie you crushed it, sometimes times will suffer a bit when trying a new KB, especially when the entire workout is a grip killer.
Commented Mar 8, 2011 on 2011 CrossFit Games Open Sectionals at CrossFit Goodland
2011 CrossFit Games Open Sectionals
Today's Workout: Hook Grip Deadlift 3-3-3-3-3 Then 5 Rounds For Time 10 Knees To Elbows 10 Kettlebell Swings 2/1.5 Pood Top Performances: Jason B. 315, Katie and Larisa 180. Then Angel 5:47, Jessica 6:43 (Knees to Chest). The time to RAGE is drawing near... This year the initial pool of athl...
Angel, you forgot to write rx. i will change it. sorry bud, i just go off whats written...
Hang Power Clean up to 3x245
then power clean at 275 and 3 attempts at 295 but couldnt quite get it, i was either slow under the bar or not finishing with my hips...
then 13-1 Box Jumps/1-13 Competition Push-ups 7:55
Commented Mar 8, 2011 on 2011 CrossFit Games Open Sectionals at CrossFit Goodland
2011 CrossFit Games Open Sectionals
Today's Workout: Hook Grip Deadlift 3-3-3-3-3 Then 5 Rounds For Time 10 Knees To Elbows 10 Kettlebell Swings 2/1.5 Pood Top Performances: Jason B. 315, Katie and Larisa 180. Then Angel 5:47, Jessica 6:43 (Knees to Chest). The time to RAGE is drawing near... This year the initial pool of athl...
455PR, 215PR, 465PR
1235PR (by 100lbs)
Wendler 5, 3, 1 is an epic powerlifting protocol. Shouldn't have been so greedy on the squat, as I failed 485 2x trying to tie Jason.
Commented Mar 7, 2011 on Heavy Metal, Steak, and Beer. at CrossFit Goodland
Heavy Metal, Steak, and Beer.
Today's Workout CrossFit Total 3 Attempts at a 1 Rep Max. The Score is the total of the 3 highest lifts. Back Squat Shoulder Press Deadlift Top Performances: Jason B. 1155, Larisa 498. 250lb Deadlift at a bodyweight of only 108. Damn. Tomorrow registration starts at 7:30AM and lifting starts a...
Thanks Traver!
41 Tabata Score. Went for way more than I could handle to get real uncomfortable on this one...
Commented Mar 7, 2011 on No, It's Not Ciabatta. at CrossFit Goodland
No, It's Not Ciabatta.
Today's Workout "Tabata Something Else" 8 rounds of work (20 seconds on/10 seconds off) consecutively (no rest between exercises) Pull-ups Push-ups Sit-ups Squats The score is the sum of the lowest number of reps completed for each exercise. Top Performances: Ted 49, Larisa 30 "The rate of inc...
all 3 in order: 16:43
needed to push harder on the isabel and grace portions. needed to plan the muscle ups better...
Commented Mar 7, 2011 on Happy Birthday! at CrossFit Goodland
Happy Birthday!
Today's Workout: Ryan's 30th Birthday Choose Your Own Adventure: 30 Muscle-ups For Time -or- "Isabel" 30 Snatches 135/95lb -or- "Grace" 30 Clean and Jerks 135/95lb Top Performances: Chris J. 2:33, Katie H. 4:47 (85lb). Brewhouse at 7:30 for dinner and beers. Let's help Ryan cope with the rel...
I need to get better at reading numbers...
Commented Mar 2, 2011 on Pictures From Saturday. at CrossFit Goodland
Pictures From Saturday.
Today's Workout: Push Press 2-2-2-2-2-2 Then 3 Rounds For Time: 15 Push Ball 20/14 10 DB Power Clean & Split Jerk 35's/25's (alternate splits) Top Performances: Jason B. 215, Katie H. and Cristina 100. Then Chris J. 2:56, Katie H. 4:49, and Elizabeth 6:34 (first RX!) Chad and Christy took so...
9:05 ctb PR. still need to push the runs harder...
Commented Mar 2, 2011 on Competition Standings at CrossFit Goodland
Competition Standings
Today's Workout "Helen" 3 Rounds for Time 400m Run 21 1.5/1 Pood Kettlebell Swings 12 Pull-ups Top Performances: Chris J. 8:27, Cristina 14:01 Thank you to all of the competitors, judges, spotters, and spectators who came out to our first ever Powerlifting/CrossFit hybrid competition. This ev...
Sorry Chris. I redid the standings tonight to get them on the site and I noticed my error. I was bummed too, but the efforts of the other athletes need to be highlighted. You are still a stud.
Commented Mar 1, 2011 on Competition Standings at CrossFit Goodland
Competition Standings
Today's Workout "Helen" 3 Rounds for Time 400m Run 21 1.5/1 Pood Kettlebell Swings 12 Pull-ups Top Performances: Chris J. 8:27, Cristina 14:01 Thank you to all of the competitors, judges, spotters, and spectators who came out to our first ever Powerlifting/CrossFit hybrid competition. This ev...
48:43 ctb. awful. nutrition was wack too. this sucked.
Commented Feb 23, 2011 on Ew. at CrossFit Goodland
Ew.
Today's Workout: "Eva" 5 Rounds For Time 800m Run 30 2 Pood Kettlebell Swings 30 Pull-ups Top Performance: Matt B. 39:26. Larisa 41:33 (1 Pood, Half Reps) "I fear no man, but I fear my workout."
335(5)-385(5)-435(11)
then 7:00 on the ghd. pr on this is 6:43. i think i took the row too aggressively...
Commented Feb 23, 2011 on Sign Ups For The First Ever CFG Competition Close This Friday Night at CrossFit Goodland
Sign Ups For The First Ever CFG Competition Close This Friday Night
Today's Workout Deadlift 3 @70% WM(+20) 3 @80% WM(+20) 3+ @90% WM(+20) Then For Time 1000m Row 21-15-9 Sit-ups Back Extensions Competition drives your fitness. Every day you come into CFG you are competing with yourself, the clock, and other athletes. This will be no different, but the atmosp...
315-365-405(12)
i promised myself if i got over 10 reps i wouldnt do metcon today
Commented Feb 23, 2011 on Teamwork at CrossFit Goodland
Teamwork
Today's Workout Back Squat 3 @70% WM(+20) 3 @80% WM(+20) 3+ @90% WM(+20) Then 3 Rounds For Time 50 Double Unders 25 Wall Ball 2 Fer 1s 20/14lb Top Performances: Ryan 7 reps @330, Katie H. 8 reps @160. Then Pappas 7:23, Katie H. 7:14 (15 reps/round 8lb ball to a 10' target) After you finish yo...
24:14 RX. This was one of the funner workouts i have ever done. 5 min pr in the rain with coach pappas. so epic.
Commented Feb 23, 2011 on Happy Birthday Pappas and Hilary! at CrossFit Goodland
Happy Birthday Pappas and Hilary!
Todays Super Special 20th Birthday Workout: "Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Top Performanc...
8:12 felt pretty good to push it with some interval training.
Commented Feb 17, 2011 on New Skills at CrossFit Goodland
New Skills
Today's Workout 4 Rounds For Total Time: 200m Sprint 14 95/65lb Shoulder To Overhead 7 Ring Dips 1 Minute Rest Top Performances: Chris H. 9:49, Pappas 8:06. Just when you feel like you are comfortable with the large arsenal of lifts and skills we practice something new gets thrown into the mi...
275-315-365 (14)
then
3 RFT:
7 155 Front Squat
10 Front Rolls
75 Double Unders
9:10
the breather crushed me today. my head was all fucked up from the front rolls. i really hate those things. pappas destroyed this thing.
Commented Feb 10, 2011 on Free Beach Workout This Saturday: All Are Welcome! at CrossFit Goodland
Free Beach Workout This Saturday: All Are Welcome!
Today's Workout Back Squat: 5 @ 65% WM(+20lbs) 5 @ 75% WM(+20lbs) 5 @ 85% WM(+20lbs) Then For Total Reps: 2:00 Thrusters 95/65lb 2:00 Box Jumps 24/20" 1:30 Thrusters 95/65lb 1:30 Box Jumps 24/20" 1:00 Thrusters 95/65lb 1:00 Box Jumps 24/20" 0:30 Thrusters 95/65lb 0:30 Box Jumps 24/20" Top Perfo...
135-155-175 (6)
then
3 rounds (+7 pullups) with head to floor on parallettes for HSPU
the HSPU were not easy. the pull-ups were, but i didnt do too many
Commented Feb 10, 2011 on Growing Stronger In Numbers at CrossFit Goodland
Growing Stronger In Numbers
Today's Workout Shoulder Press 5 @ 65% WM(+10lbs) 5 @ 75% WM(+10lbs) 5 @ 85% WM(+10lbs) Then AMRAP 15 7 Strict Pull-ups 7 Strict Hand Stand Push-ups Top Performances: Kris 10 reps @ 145. Katie H. 10 @ 65. Then Nick P. 7 rounds (+5 pullups, Freestanding HSPU). There are tons of new faces in ...
175, 3:49 RX
Commented Feb 5, 2011 on Come Prepared at CrossFit Goodland
Come Prepared
Today's Workout In 15 Minutes Work Up To A 3 Position Snatch Max Then "Randy" 75 Reps 75/55lb Power Snatch For Time Top Performances: Chris J. 3:46, Larisa 8:20. If you were playing a sport you would bring all the equipment required to play. CrossFit is a sport. Wear appropriate clothes. Also,...
Back Squat Deload: 165-205-245
Then 4 rounds for time 5 muscle ups/50 Squats
5:22PR
last attempt 5:31 on the straight bar
I filmed this and there were some ROM issues, but its hard to know when you rage alone until you watch it after. Starting to feel good though. Only about a month and a half till CrossFit Games Sectionals...
Commented Feb 1, 2011 on Deloading at CrossFit Goodland
Deloading
Today's Workout: Back Squat Deloading 5 @ 40% WM 5 @ 50% WM 5 @ 60% WM Then "Quarter Life Crisis" (AKA 1/2 Filthy 50) 25 Box Jumps 24" 25 Jumping Pull-ups 25 Kettlebell Swings 1 Pood 25 Walking Lunges 25 Knees to Elbows 25 Push Press 45lbs 25 Hip Extensions 25 Wallball Shots 20/14 25 Burpees 25 ...
305-345-385(11)
then AMRAP 12 15 ghd situps/15 2 pood swings
6 rounds + 7 situps
the 2 pood was like rest. ghd situps however destroy me in volume. just another chink in the armor to be buffed out.
katie- you have been consistently crushing it and are becoming one of the strongest girls i know. i love to watch your progress.
Commented Jan 27, 2011 on UCSB ESS Field Trip at CrossFit Goodland
UCSB ESS Field Trip
Today's Workout Back Squat 5 @ 75% WM 3 @ 85% WM 1+ @ 95% WM Then AMRAP 12 10 Goblet Squat 2/1.5 Pood 10 Kettlebell Swings 2/1.5 Pood 200m Run Top Performances: Jason B. 13 reps @ 365. Katie H. 13 reps @ 150. Then Chris J. & Nick P. tied for 6 rounds (+10 Squats), Katie H. 4 rounds (+7 squats). ...
Shoulder Press
140-155-175(4)
then 18:30 RX
Commented Jan 27, 2011 on Coach Pappas at CrossFit Goodland
Coach Pappas
Today's Workout 5 Rounds For Time 10 Wall Climbs 10 Toes to Bar 20 Box Jumps 24/20" Top Performances: Pappas 17:47, Christine 21:51. (RXing her 3rd group class when the only other people to RX were coaches. Studette.) Look for Coach Pappas to be earning his chops in our group classes. The ki...
135-150-165(8) then 6 rounds (+250m)
the pushups got real hard real quick.
Commented Jan 20, 2011 on Alcohol Soaked Ecstasy And Cocaine Binge at CrossFit Goodland
Alcohol Soaked Ecstasy And Cocaine Binge
Today's Workout Shoulder Press 3 Reps @ 70% WM 3 Reps @ 80% WM 3+ Reps @ 90% WM Then AMRAP 15 250 Row (or 200m Run) 25 Push-ups Top Performances: Kris 9 Reps @ 145lbs, Katie 14 Reps @ 60lbs. Then Ted 6 rounds (+250m+7 Push-ups), Christy 4 rounds (+134m) (Chest to 2 abmats on pushups) Even if...
btw. beer is not so paleo, but if you want to drink a few I wont be the paleo police.
Commented Jan 20, 2011 on Movie Night at CrossFit Goodland
Movie Night
Today's Workout Back Squat 3 Reps @ 70% WM 3 Reps @ 80% WM 3+ Reps @ 90% WM WM= 90% 1rm Then "Karen" 150 Wallball Shots For Time 20/14 Top Performances: Chris J.10 reps @ 285, Katie H. 11 reps @ 145. Then Chris J. 5:41, Katie H. 8:22. This Friday at 6:30 (after the last class of the day) we wi...
285, 325, 365 (12) then 6:03rx PR (Last attempt 6:58)
Commented Jan 20, 2011 on Movie Night at CrossFit Goodland
Movie Night
Today's Workout Back Squat 3 Reps @ 70% WM 3 Reps @ 80% WM 3+ Reps @ 90% WM WM= 90% 1rm Then "Karen" 150 Wallball Shots For Time 20/14 Top Performances: Chris J.10 reps @ 285, Katie H. 11 reps @ 145. Then Chris J. 5:41, Katie H. 8:22. This Friday at 6:30 (after the last class of the day) we wi...
2k row 6:59.1
PR= 6:45. I have work to do. I want sub 6:30
Commented Jan 14, 2011 on Goal Setting at CrossFit Goodland
Goal Setting
Today's Workout Back Squat 1-1-1-1-1 Then 3 attempts for max tire flips in a minute Top Performances: Jason B. 425, Larisa & Katie H., 175. Its time to make some more goals. On Monday the goal board will be erased and everyone’s name will be written on it. You are responsible for coming up w...
30, 15, 12, 14, 15= 86 Chest to bar
should have run a little harder to get that one last round in. my pr is 90, but with one more round of pullups so overall i was happy.
Commented Jan 14, 2011 on Paleo Challenge Starts Today at CrossFit Goodland
Paleo Challenge Starts Today
Today's Workout "Nicole" As Many Rounds As Possible in 20 Minutes 400m Run Max Reps Pull-ups Top Performances: Angel 111. Katie H. 37. I probably shouldn't have held a seminar that overlapped with the BCS Championships, but here we go. You have all been emailed the rules. Pick the level at whi...
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