Get Lifted http://getliftedgym.com Wed, 25 Apr 2012 05:37:44 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Wednesday – Monday at home body weight WODs http://getliftedgym.com/wednesday-monday-at-home-body-weight-wods/?utm_source=rss&utm_medium=rss&utm_campaign=wednesday-monday-at-home-body-weight-wods http://getliftedgym.com/wednesday-monday-at-home-body-weight-wods/#comments Wed, 25 Apr 2012 05:34:51 +0000 admin http://getliftedgym.com/?p=1149 Wednesday WOD1

5 min run (cover as much ground as possible)

4 min squat (as many reps as possible)

3min situps or leg raise on bench

2min lunges

1min burpees

-rest- 2min

7min to get back to start of WOD

ex. Do this from house and try to get back in allotted time

_________________

Thursday [...]]]> Wednesday WOD1

5 min run (cover as much ground as possible)

4 min squat (as many reps as possible)

3min situps or leg raise on bench

2min lunges

1min burpees

-rest- 2min

7min to get back to start of WOD

ex. Do this from house and try to get back in allotted time

_________________

Thursday WOD2

Long distance run / hike / or walk 45 min time limit

__________________

Friday WOD3

Hill sprints X 10 or track 6 x 400m (3min rest)

*find a hill at 100 yards sprint to the top all out effort record time

try to make time in each of the last 9 efforts – same with 400m at track

___________________

Saturday WOD4

10-1 burpee, box jump, pushups

-Find a park or at house an object to jump on or step up on.

If you cannot find anything change box jumps to situps (20-19-18-….11)

_____________________

Monday WOD5

4 rounds 3min run

50 air squats

 

 

]]> http://getliftedgym.com/wednesday-monday-at-home-body-weight-wods/feed/ 0 Sponsors Welcome http://getliftedgym.com/sponsors-welcome/?utm_source=rss&utm_medium=rss&utm_campaign=sponsors-welcome http://getliftedgym.com/sponsors-welcome/#comments Mon, 16 Apr 2012 17:03:11 +0000 admin http://getliftedgym.com/?p=1145 Attention Members,
As you all know we are traveling to San Antonio for The Crossfit Games Regionals.  We are proud to announce that this year we are taking 11 Athletes to San Antonio with the exception of Maude Hecht, who is automatically going to the Big Games in July.  She placed 5th overall in the world in the Masters division, which automatically placed her a spot at the games.  All the other 10 athletes must prove themselves at regionals.  The athletes by name are Paul Smith, Azadeh Boroumand, Kirk Victorian and Holly Mata who are our individual competitors.  Joe Mata, Kevan Benson, Anthony Abeel, Pancha Magana, Kori Banks, Patti Gracia, and Tammy McDonald are the team competitors.  They must place 3rd or higher to advance to the Games and meet up with Maude Hecht in July.  We are asking for your support and sponsorship in any way to help these guys cover some of their expenses.  In return, we are offering business incentives to any of our sponsors who decide to sponsor our athletes. Please check with the front desk for more info. Or simply hit the donate button on the right sidebar to give whatever amount you’d like. Anything Helps!
Thank you for your time and support,
Get Lifted Staff
]]> http://getliftedgym.com/sponsors-welcome/feed/ 0 GL Open Update 12.2 Scoring & Rankings http://getliftedgym.com/gl-open-update-12-2-scoring-rankings/?utm_source=rss&utm_medium=rss&utm_campaign=gl-open-update-12-2-scoring-rankings http://getliftedgym.com/gl-open-update-12-2-scoring-rankings/#comments Mon, 05 Mar 2012 18:23:53 +0000 admin http://getliftedgym.com/?p=1124 Click read more to view rankings.

table.tableizer-table {border: 1px solid #CCC; font-family: Arial, Helvetica, sans-serif; font-size: 12px;} .tableizer-table td {padding: 4px; margin: 3px; border: 1px solid #ccc;} .tableizer-table th {background-color: #104E8B; color: #FFF; font-weight: bold;} Athlete WOD1 Wod 2 WOD 3 WOD 4 WOD 5 Total Reps Ranking             [...]]]> Click read more to view rankings.

Athlete WOD1 Wod 2 WOD 3 WOD 4 WOD 5 Total Reps Ranking
               
Women              
               
Kim Kim 115 99 296 200 75 785 7
Victoria Fonseca 111 86 295 208 86 786 6
Christy Mata 110 124 345     579 17
Nessyt 100 98 387 237 104 926 2
Katie D 109 118 447 232 108 1014 1
Amanda 101   240     341 22
Jessica 98 90 235 192 66 681 13
Lisa Carranza 97 107 332 225 105 866 3
Ve 98 98       196 24
Renee 91 106 361 209 64 831 4
Marivel 87 73 221 204 60 645 15
Lorena 86 90 252 211 56 695 12
Karina Olague 84 89 269 212 57 711 11
Mia Villarreal 84         84 26
Andrea P 76         76 28
Susanna 83 94 315 205 88 785 7
Liz Q. 83   196     279 23
Pati Berumen 82 76 206 197   561 20
Sandi Mata 84         84 26
Andrea G 84 83 252 193 55 667 14
Sofia O 76   291 200   567 19
Claudia Raynal 75 70 180 190 56 571 18
Erica Chavez 75 85       160 25
Heather M. 71 101 318 204 70 764 9
Holly J 62 120 254 201 84 721 10
Nielsa 55 82 283 160   580 16
Liz Z 87 83   182 55 407 21
Lorraine M. 74 109 315 205 87 790 5
Athlete WOD1 Burpees Wod 2 Snatch WOD 3 WOD 4 WOD 5 Total Reps Ranking
               
Men              
Alex Herrera 112 48 128 196 44 528 17
Myles 111 68 273 220 91 763 5
Leo Fonseca 104 90 356 207 94 851 2
Jessie Briggs 104 100 331 185 97 817 3
Zach 97 62 200 210 63 632 14
Marty 95 60 243 205   603 15
Jason Reyes 95 75 290 192 82 734 8
Danny 95 88 309 214 83 789 4
Javi Reyes 92 84       176 21
Justin Fontenot 92 82 237 207 71 689 10
Andrew Karl 91 80       171 22
Silver 87 82 228     397 20
Ben 84 63 282   69 498 18
Jesse Serio 84 65 238 185 76 648 13
Will B 82 76 329     487 19
Rick 80 79 312 214 73 758 6
Matt L 87 71 252 193 68 671 11
Skeeter 76 83 297 193 64 713 9
Braxton Hicks 75 76 267 193 60 671 11
DROP 0 0 0     0 24
Ob 101 84 354 219 107 865 1
Lorenzo S   74 260 208   542 16
Sebastian 101 75 277 218 71 742 7
Fernando 102         102 23
Athlete WOD1 Burpees Wod 2 Snatch WOD 3 WOD 4 WOD 5 Total Reps Ranking
               
Masters [Men]              
               
Ron Fineron 83 83 367 215 96 844 1
Jared 81 83 290 201 68 723 2
Leo C 71 79 267 200 80 697 4
Nacho 63 60 198 220 52 593 6
Randy Boggs 60 65 237 158 58 578 7
Chris K 79 62 221 199 67 628 3
Mauricio 73 82 275 204 86 720 3
Athlete WOD1 Burpees Wod 2 Snatch WOD 3 WOD 4 WOD 5 Total Reps Ranking
               
Masters [Women]              
               
Claudia M 71 97 324 208   700 3
Sandra 70 71 218 207 54 620 6
Jodie Phillips 70 94 304 204 66 738 2
Shelly Gopin 70 83 242 195 63 653 5
Betty Clark 62 72 204 91 53 482 7
Sushma 60 90 308 206 82 746 1
Nilda 57 85 273 194 60 669 4
Lucy 47 71       118 8
]]> http://getliftedgym.com/gl-open-update-12-2-scoring-rankings/feed/ 0 Seared Steak with Chipotle-Lime Spice Marinade and Avocado Bacon Salsa http://getliftedgym.com/seared-steak-with-chipotle-lime-spice-marinade-and-avocado-bacon-salsa/?utm_source=rss&utm_medium=rss&utm_campaign=seared-steak-with-chipotle-lime-spice-marinade-and-avocado-bacon-salsa http://getliftedgym.com/seared-steak-with-chipotle-lime-spice-marinade-and-avocado-bacon-salsa/#comments Mon, 27 Feb 2012 19:00:57 +0000 admin http://getliftedgym.com/?p=1108

Yield: single serving

This is one of my favorite ways to cook steak its easy fast and the Chipotle Spice Marinade adds
tons of flavors without over powering the steak. Not to mention the cool Avocado Bacon Salsa really compliments the spiciness of the marinade. In this recipe we pan [...]]]>

Yield: single serving

This is one of my favorite ways to cook steak its easy fast and the Chipotle Spice Marinade adds
tons of flavors without over powering the steak. Not to mention the cool Avocado Bacon Salsa really compliments the spiciness of the marinade. In this recipe we pan sear the meat but if you have the time or the inclination you could fire up the grill.

 Click Below for the recipe in PDF form:

Click here to download the recipe!

[Chef : Ron Fineron - Design/Photography: Steve Chacon of the COMMONpeoples]

If you have any questions about the recipe or need any further advice please contact Get Lifted Chef Ron Fineron at ronfineron@ymail.com

]]> http://getliftedgym.com/seared-steak-with-chipotle-lime-spice-marinade-and-avocado-bacon-salsa/feed/ 0 Wod 1 “Get Lifted Open Competition” Scores http://getliftedgym.com/wod-1-non-competitive-gym-scores/?utm_source=rss&utm_medium=rss&utm_campaign=wod-1-non-competitive-gym-scores http://getliftedgym.com/wod-1-non-competitive-gym-scores/#comments Mon, 27 Feb 2012 17:08:09 +0000 admin http://getliftedgym.com/?p=1097 Scoring is based on a cumulative point system (total amount of reps = score) . The higher your points, the higher your place.

table.tableizer-table {border: 1px solid #CCC; font-family: Arial, Helvetica, sans-serif; font-size: 12px;} .tableizer-table td {padding: 4px; margin: 3px; border: 1px solid #ccc;} .tableizer-table th {background-color: #104E8B; color: #FFF; font-weight: bold;} Women   [...]]]> Scoring is based on a cumulative point system (total amount of reps = score) . The higher your points, the higher your place.

Women    
     
Kim Kim 115 1
Victoria Fonseca 111 2
Christy Mata 110 3
Nessy 100 4
Katie D 109 5
Jessica 98 6
Lisa Carranza 97 7
Ve 92 8
Marivel 87 9
Lorena 86 10
Karina Olague 84 11
Mia Villarreal 84 11
Andrea 84 11
Susanna 83 12
Paty Berumen 82 13
Aundrea 76 14
Sofia O 76 14
Claudia Raynal 75 15
Erica Chavez 75 15
Holly 62 16
Sylvia 53 17
Men    
Alex Herrera 112 1
Myles 111 2
Leo Fonseca 104 3
Jessie Briggs 104 3
Manny Cruz 102 4
Zack 97 5
Marty 95 6
Jason Reyes 95 6
Danny 95 6
Javi Reyes 92 7
Justin Fontenot 92 7
Andrew Karl 91 8
Silver 87 9
Ben 84 10
Jesse Serio 84 10
Rick 80 11
Skeeter 76 12
Braxton Hicks 75 13
Mauricio 73 14
Damian 55 15
Masters [Men]    
     
Ron Fineron 83 1
Jared 81 2
Leo 71 3
Nacho 63 4
Randy Boggs 60 5
Masters [Women]    
     
Claudia M 71 1
Sandra 70 2
Jodie Phillips 70 2
Shelly Gopin 70 2
Betty Clark 62 3
Sushma 60 4
Shelly 58 5
Teens    
     
Diego 83 1
Santiago 76 2
Marcelo 70 3
]]> http://getliftedgym.com/wod-1-non-competitive-gym-scores/feed/ 0