Monday 101101

WOD
amrap 12 min
10 push up (unload hands @ bottom)
10 sdhp 65/95
10 sit ups

post rounds and notes to comments

Saturday 101030

Today's the day!  If you have not signed up, not to fear, you can sign up at the event.  We will be kicking things off at 9 am and running heats of 4-5 athletes until all have had the oppurtunity to complete the workout.  Thanks to all of you for signing up and makeing this a success.  We couldn't do this with your help.

WOD
"Grace"
clean and jerk  135/95
30 reps for time

post times and notes to comments

We will be counting on our gym members to volunteer as judges while others workout.  Good luck and everyone have a great time!

Friday 101029

Saturday is Barbells for Boobs!  If you have not signed up you still can, by using the link on this page.  Or, just bring a check for $35 made out to "Mammograms in Action" with you at 9 am Saturday morning.

WOD
run 1 mile
rest 10 min
run 1 mile
each for times

Early am classes may want to wear something warmer.

post times and notes to comments

Don't forget the "Progenex" link on this page for 10% off everything in the online store.  The protein and recovery shake mixes are getting great reviews from several athletes in the CrossFit community.

Thursday 101028

Don't forget, this Saturday is the Amazing "Grace" lifting barbells for boobs event.  We begin at 9am and this will be in place of our regularly scheduled classes. You need to sign up to participate. Even if you are a gym member. You DO NOT need to be a member to participate.

WOD
3 rounds for time:
10 overhead squat 135/95
row 250 m

post times and notes to comments

Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Wednesday 101027

Don't forget, this Saturday is the Amazing "Grace" lifting barbells for boobs event.  We begin at 9am and this will be in place of our regularly scheduled classes.

WOD
"Cindy"
AMRAP 20 min.
5 pull ups
10 push ups
15 squats

post rounds and notes to comments

Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Tuesday 101026

WOD

Deadlift
5,5,3,3,1,1

post loads and notes to comments


Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Monday 101025

Here's the one you've all been waiting for.....

WOD
"Filthy 50"
50 box jumps 24" box
50 jumping pull ups
50 kb swings  1 pood
50 walking lunges
50 knees to elbow
50 push press  45lb
50 back extensions
50 wall ball shots  20/14 lb to 10'
50 burpees
50 double unders
for time

post times and notes to comments

Sunday 101024

REST DAY

" What does RX mean to you"

The term prescribed when it comes to workouts has become a badge of honor and a way of validating a person's performance. The weights prescribed are geared toward having a high power output and a theoretical "maximum" cyclic rate. If Fran is thought of as 45 thrusters at #95 and 45 pull ups and let's say the "best" time is 2:00 (120 seconds) which results in each rep in 1.33 seconds per with no time loss for transition. Add transition time between stations and then the cyclic rate is faster. We seem to hold performances like this as the standard. It is far from it. How many people can do a 2:00 Fran? Very very few. A 2:00 minute Fran is a mixture of genetic potential, training, and a god like tolerance for discomfort. How many people can really move that fast?

People often frame their success in terms of the extreme. The all or none relationship between training for the 2:00 Fran or Boston Marathon. Top 10 in the CrossFit Games or the Hawaii Iron man. Make it to the platform in the Olympics or why bother?. All of these are worthy goals and attainable by about the same percentage of people who have 2:00 Frans. Success and failure is often measured by people in terms of how close they are to the super elite performances and not on an accurate assessment of their current and true abilities. Your ultimate success depends on being there and getting better all the time.

Should a person feel "bad" about their performance doing Fran in 7:00 with #45 and jumping pull ups. Depends. If the last time the individual did Fran was with a #15 training bar in 12:00 then no - it is an absolute success. If the person is coming off of a car accident and inconsistent training as a results, they should have a lot of pride for toughing it out. If your last time you did Fran was 5:00 and your slow down is from a drinking and taco bell bender then you might want to rethink your life. Ultimately framing your performance in terms of you yesterday is better than comparing to elite performers. (Though comparing to the best out there is cool from time to time.)

Prescribed weights are guidelines. Guidelines dependent on several factors. Everyone who attends a CrossFit level 1 hears the mantra: Mechanics, Consistency, Intensity. Poor mechanics are a recipe for bad things. People who cannot have good mechanics in a movement needs to devote time to scaling the load and practicing the movements. Consistent training is the pathway to intensity. Training often enough to make good movement a habit and taking time develop the strength base to handle higher levels of intensity is essential to good training. Intensity is where all the good things come in. Working toward high levels of work capacity decreases body fat, increases lean muscle mass and tend to move health measurements in the right direction. Intensity without mechanics and consistency is like giving a 4 year old loaded gun.

The "right" prescription for each individual. First, check your ego at the door. Second, take time to learn how before you blast off. Your ego boost should come from doing it right, rather than doing it fast. Understand that fast is relative. Fast relative to Graham Holmberg or fast relative to what you did the last time? You know the answer. Enjoy the journey: Being better all the time is the quest. A life long journey of good health and quality of life does not happen in 2 months. It happens from a commitment to being better all the time. Consistently better all the time.

Your prescribed weight makes you better. Your prescribed weight is what you need to pull you along the journey of excellence. Your prescribed weight is what is right for you.

post thoughts to comments

Saturday 101023

WOD
as a team:
part 1
200 burpees
200 double unders
200 pull ups
200 box jumps  24"
rest 3 min
part 2
20 deadlift  315#
20 sled pulls
400 m run  (1 per)

post  notes to comments

Friday 101022

Free article form the CrossFit Journal. Do you subscribe to it? You should.
http://journal.crossfit.com/2010/10/blood-blisters-sexism-and-pull-ups.tpl

WOD
500 m row
+
amrap 12 min
10 knees to elbows
10 sit up burpees
10 jumping pull ups

a sit up burpee starts on your back. rock back and pull your feet over your head, then roll foward through a sit up to standing, jump with hands above head. return to the ground in the opposite order.

post row times and rounds to comments

Thursday 101021

WOD
front squats
1,1,1,1,1,1,1


Post loads and notes to comments

Wednesday 101020

WOD
Run 800 m
+
8 rounds of
8 pull ups
16 squats
+
Run 800 m
For time

Post times and notes to comments

Tuesday 101019

WOD
"strict" press 95/65
1 the first min, 2 the second, 3 the third.......
continue until you cannot complete the given
number of reps in that min.

+

tabata
lateral jumps over barrier 8-10" tall
ie parallette, loaded barbell, kettle bell, etc...

post completed rounds and reps, tabata score, and notes to comments

Monday 101018

WOD
"Jackie"
1000 m row
50 thrusters 45#
30 pull ups
For time

Post times and notes to comments.

Saturday 101016

WOD

"Grace"

clean and jerk 135/95
30 reps for time

This is the workout that we will be doing in 2 weeks
for "Barbells for Boobs". Think of this as prep for
that, cuz we need all of you to help us with anyone
else who may not be familiar with Crossfit on that day.

Friday 101015

Want better push ups? Check this out.

http://hundredpushups.com/

courtesy of CrossFit Omaha

WOD
5 rounds
run 200 m
12 burpees
21 squats

post times and notes to comments

no 4:30pm or 5:30pm class today.

If you have not already signed up for "Barbells for Boobs", do it soon. It's not too late. ---->

Thursday 101014

WOD
Back squats
5,5,5,5,5

Post loads and notes to comments

Olympic lifting class tonite 6:30pm

No 4:30pm or 5:30pm classes on Fri.

Wednesday 101013

You need to register for "barbells for boobs" by tonite at midnite in order to have your t-shirt for the workout day. click the link on this page to get the details.

WOD

10,9,8,7........1

KB swings 2 pood/1.5 pood

run 100 m between each set



post times and notes to comments.

Tuesday 101012

11 am class has been moved to 11:30 am

WOD
4 min row (calories)
rest 1 min
4 min box jumps 24/20
rest 1 min
4 min abmat sit ups
rest 1 min
4 min row (calories)

total reps for your score. count calories for the row.

post reps for each movement and notes to comments

Monday 101011

WOD
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65
Pull ups

Post times and notes to comments.

Saturday 101009

WOD
As a team complete
50 burpees
50 swings
100 toe 2 bar
100 push ups
150 wall balls
150 double unders

teams of two or more depending on who shows up.
Post times and notes to comments

Friday 101008

WOD

"Freddy's Revenge"
5 rounds for time of:
5 push jerk 185#
10 burpees

post times and notes to comments

Thursday 101007

WOD
10 rounds for time
7 deadlifts 185/135
7 box jumps 24/20
7 pull ups

Post times and notes to comments.

Wednesday 101006

5:30am class is canceled today. Sorry for the inconvience, but duty calls.

WOD
In 10 min:
Row 2000m
Then complete as many double unders as you can in the time remaining.

Post row times and total double unders to comments.

Tuesday 101005

WOD
overhead squats
3,3,3,3,3
+
tabata push-up

post loads, scores and notes to comments

Monday 101004

The Paleo Challenge is now over!!!!

9:30am class begins today.

WOD
"Helen"
3 rounds for time
run 400 m
21 KB swings
12 pull ups

post times and notes to comments

Saturday 101002

WOD
coaches choice

post results and notes to comments.