3-60 Challenge CHAMPS

Thats right…we have a tie ladies and gentlemen. We based the ranking purely off of the improvements of two scores:
1- Most amount of Body Fat % loss
2- Most amounts of training days

Congratulations to all of the competitors who participated, and even more kudos to those who gave their best effort to win!!
So with no further ado…the CHAMPS are, Nestor Gialiardi and Carlos Benitez!!! These guys achieved outstanding success for many reasons, but mainly because they were consistent. They showed up…sometimes thats all that is required; show up and the hard work just happens. Nestor had perfect attendance showing up 49 days out of 49 days available; that is dedication!! Rosa you lost almost 9 % of your body fat…that is outstanding!! Again all of you deserve recognition; we are proud to have you as the leaders of our Peak fam! Will you be the next 3-60 Champ??? Spring Challenge coming soon…it will be different, it will be fun and you will be challenged by your peers or your coaches!!! Stay tuned!

1 Nestor Gayliardi
1 Carlos Benitez
3 Rosa A. Martinez
4 Hector Rodriguez
4 Rey Morejon
6 Missy Rivero
6 Andre Spalding
8 Pablo Conde
9 Manny Pozo
10 Justin Hopman
11 Suzell Hopman
12 Nadine Ferranti
13 Simon Rivero

click here for the ill spreadsheet with score details:
3-60 Challenge Final Score-1

WOD 1.1

Run 400 meters every 3 Minutes

4 Rounds – Post slowest time

WOD 1.2

Tabata
Deadlifts (245, 165)
Row (Meters)

Post Highest and Lowest Deadlifts and Lowest and Total Meters

- Competitor WOD -

REST DAY

It’s about that time folks! We’ve been talking about it a lot lately and will be for quite some time. The Reebok CrossFit Games Open starts this Wednesday!!! We’ve already had a ton of people sign up for this fun event that only happens once a year, but we want EVERYONE at Peak to join us in this competition and registration closes this Wednesday! If you haven’t signed up yet, do it now! games.crossfit.com There’s no reason not to sign up and see where you stack up against thousands of people all over the world and right here in our own gym. We’ll be doing the Open WODs at Peak anyways, starting this Thursday. Kill it!

Strength WOD

1RM Strict Press
1RM Push Press
1RM Push Jerk

WOD

12 min AMRAP
6 Push Jerks (155, 105)
12 KB Swings (70, 55)
24 Double Unders

Post total rounds and reps.

Competitor WOD

Complete above and the following:

Power Cleans – Work up to a HEAVY single
Test – 90 sec MAX reps at 85% of 1RM. Rest 90 sec and repeat. Post total reps.
Reverse Hyper – 4 x 15

Presidents Day is a day to honor the men who have lead our country though the good times and bad. They have dedicated their lives to making our country the best country in the world. One of my personal favorite Presidents was Abraham Lincoln. Not only did he put an end to slavery, and sign the Declaration of Independence; but his philosophies on life are principles that will be followed by all mankind for centuries to come.

“And in the end it is not the years in your life that count, it’s the life in your years.”
― Abraham Lincoln

On another note I am proud to announce that our very own Noah Ohlsen is the Caution CrossFit Grounds Champ….and I couldn’t be more proud of him!!! The minute he walked through the doors at Peak 360 18 months ago he was on a mission. He couldn’t even do Grace at Rx but said he wanted to make it to the CF Games!!! I knew this is the attitude and burning desire it’s takes to go from good to great….all he needed was to trust and believe that all he needed was a simple ingredient that few actually can commit to over a long period of time: Hard Work! You deserve your victory my brother, and I look forward to the day we stand on a podium together!!! Father and son!! Haha ; ) The Peak fam loves you!

Skill / CORE

Unbroken:
3 sets of Max Reps Toes 2 Bar (Strict)
-Rest 60 sec in between sets
-Post total # of reps

WOD

Complete for time:

3 Rounds:
10 Power Snatch (135, 95)
10 C2B Pullups
-rest 1 minute
3 Rounds:
10 Power Cleans (135, 95)
10 Lunge Jumps (20 total)
-rest 1 minute
3 Rounds:
10 Front Squats (135, 95)
10 Bar Facing Burpees

Post Time!

There was an astounding amount of PRs yesterday on the 1RM deadlift and we couldn’t “bear” to tell you that we’re incredibly proud of everyone that’s putting in the hard work and seeing progress. Keep it up!

WOD

For Time Complete:

40 Calorie Row
20 Handstand Pushups
50 Overhead Walking Lunges (45, 25)
25 Ring Pushups
60 Overhead Squats (95, 65)
30 Lateral Burpees

Post total time.

Not only can he coach, program, and workout really well, who knew he’s got a little funk in him!? Coach G, doin’ what we tell you all to do before every WOD, just havin’ fun! Make today’s WOD fun and smile when it hurts!

Strength WOD

1RM Deadlift

WOD

21-15-9

Ground to Overhead (40, 20)
Box Jumps (30, 24)
*Run 200 meters after each completed set of box jumps

Post total time.

http://games.crossfit.com/article/crossfit-games-open-beginners

Highly encourage all of you to read this little write up by an average joe about his amazing experience with last year’s Open. Then go register yourself. There’s no reason not to!

https://games.crossfit.com/mygames/profile.php

WOD 1

7 rounds for time
7 Front Squats (165, 110)
7 C2B Pullups

Post time

WOD 2

8 min AMRAP
8 Hang Power Snatches (115, 85)
16 Wallballs

The Peak 360 family is sending you LOVE today! As we always do in the form of pain…a good pain! We hope that you are so excited about Working out on Valentines day that you pick up your Valentine and Overhead Squat him/her for a 3 Rep Max!!!
Love CrossFit, Love Someone, Love YOURSELF!!!

Happy Valentines Day

Strength WOD

3RM Overhead Squat

WOD

12 min AMRAP
Buy-in if 90 sec L-sit hold, then
6 Toes to bar
12 KB Swings (70, 55)
18 Pushups

Post total rounds.

The 2012 Reebok CrossFit Games Open starts in 10 days! We encourage everyone to sign themselves up at games.crossfit.com. It’s only 20 dollars and you’ll get to compete with people of different ages, genders, races, and skill levels from all over the world! We’ll be doing the WODs in Peak as they come out every week, so you may as well sign up to track your progress and have fun competing!

In order to get you to Games level, we’re now offering a new 6 pm strength class only! It will run every night in the strength room on Mon-Thurs, led by either Coach Guido, Coach Noah, and eventually an Olympic lifting specific coach. It’s for athletes that are serious about getting their lifts up including power lifts and Olympic lifts like the clean and jerk and snatch, so there will be a 12 person cap. We look forward to seeing you BA’s out there!

WOD

5 rounds for time of

15 Calorie Row
12 Deadlifts (155, 105)
9 Hang Cleans
6 Push Jerk
300 Meter Run

Post total time.

Congrats to Carlos and Beth Garcia who gave birth to the beautiful Avery Reese Garcia on 1-21-12
Cant wait to see how Beth kicks some butt around peak…without her belly this time!! Peak family loves you guys!

5 rounds for time
10 SDHP (95, 65)
10 Push Press (95, 65)
finisher
100 double unders.

Rest

4 rounds for time
10 DB G2OH (40, 25)
10 DB Plank Row (10 each arm) (40, 25)
Finisher
100 double unders

Thats what we we had this past weekend…Volunteers for WODs. Only CrossFitters who are passionate about fitness and about serving were those who made a difference this weekend.

A Volunteer is someone who gives himself freely to a task to reach a common goal. What I believe is most unique and beautiful about this person, is that they are giving without expecting anything in return.

The Wod-unteers made the event a success without them we have no one to register athletes, judged athletes, setup the wods for the athletes, input the scores for the athletes, sold beer to the spectators, communicated what was needed, and many other duties that can only be understood by those in the trenches.

We love you, and appreciate you! Wodapalooza wouldn’t exist without you!!!

PS incredibly sorry that Erwin, Guillermo, and Garnett weren’t mentioned in yesterday’s post. Their names got lost in the shuffle of keyboard, but never in our minds! Great job boys!

Also, a couple announcements for this weekend:
Team Peak training on Saturday at 10:30. Be there if you’re serious about training and competing again or for the 1st time.
Nutritional Seminar Next Saturday at 10:30AM

Strength WOD

3 Min to accomplish Max Deadhang Pullups

WOD

For Time

21-15-9

45 Burpees

9-15-21

Power Snatches (75, 55)
HR Pushups

Post time.