WOD
amrap 15 min
10 pull ups
20 sit ups
post rounds and notes to comments
Wednesday, January 26, 2011
Tuesday, January 25, 2011
Wednesday 110126
WOD
7 rounds for time
10 wallball shots 20/14
10 push ups
10 squats
post times and notes to comments
7 rounds for time
10 wallball shots 20/14
10 push ups
10 squats
post times and notes to comments
Sunday, January 23, 2011
Friday, January 21, 2011
Saturday 110122
WOD
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders
A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders
A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.
Thursday, January 20, 2011
Friday 110121
WOD
3 rounds for time
15 deadlifts 225/165
15 weighted sit ups 10# held to chest
15 box jumps 24/20
post times and notes to comments
3 rounds for time
15 deadlifts 225/165
15 weighted sit ups 10# held to chest
15 box jumps 24/20
post times and notes to comments
Wednesday, January 19, 2011
Thursday 110120
 |
| Christina was the youngest victim of the Arizona shootings a week ago last saturday. The WOD bears her name, but is done in memory of all the victims that day. |
WOD
"Christina"
As many rounds as possible in 20 minutes of:
9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees
post times and notes to comments
Tuesday, January 18, 2011
Wednesday 110119
WOD
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees
post times, rounds and notes to comments.
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees
post times, rounds and notes to comments.
Monday, January 17, 2011
Tuesday 110118
WOD
7 rounds for time
3 hang cleans 135/95
6 "chest to bar" pull ups
9 push ups
post times and notes to comments
7 rounds for time
3 hang cleans 135/95
6 "chest to bar" pull ups
9 push ups
post times and notes to comments
Sunday, January 16, 2011
Monday 110117
WOD
shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.
shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.
Saturday, January 15, 2011
Saturday 110115
15 Minutes
Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder 95/65
-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.
Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder 95/65
-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.
Thursday, January 13, 2011
Wednesday, January 12, 2011
Thursday 110113
WOD
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row
post times and notes to comments
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row
post times and notes to comments
Tuesday, January 11, 2011
Wednesday 110112
WOD
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds
No rest b/t movements, clock does not stop
b/t movements.
Post reps for each and notes to comments
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds
No rest b/t movements, clock does not stop
b/t movements.
Post reps for each and notes to comments
Monday, January 10, 2011
Sunday, January 9, 2011
Friday, January 7, 2011
Thursday, January 6, 2011
Friday 110107
 |
| That's Pam, and those are ligit push ups! Yeah Pam! |
WOD
4 rounds for time
row 250 m
50 double unders
post times and notes to comments
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Wednesday 110105
WOD
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats
post rounds and notes to comments
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats
post rounds and notes to comments
Monday, January 3, 2011
Sunday, January 2, 2011
Monday 110103
5:30 am class only
WOD
3 rounds for time
10 deadlift 275/165
30 sit ups
post times and notes to comments
WOD
3 rounds for time
10 deadlift 275/165
30 sit ups
post times and notes to comments
Friday, December 31, 2010
Thursday, December 30, 2010
Friday 101231
WOD
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups
Post reps for each round and notes to comments.
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups
Post reps for each round and notes to comments.
Wednesday, December 29, 2010
Thursday 101230
5:30 am class only
WOD
21-15-9 rep rounds of
box jumps 24/20
burpees
knees 2 elbows
post times and notes to comments
WOD
21-15-9 rep rounds of
box jumps 24/20
burpees
knees 2 elbows
post times and notes to comments
Tuesday, December 28, 2010
Wednesday 101229
Class schedule thru Jan. 08
We 12/29 all classes
Th 12/30 5:30 am only
Fr 12/31 no 5:30 am class. All other classes as normally scheduled
Sa 01/01 no classes
Mo 01/03 5:30 am only
Tu 01/04 no 5:30 am class. All other classes as normal
We 01/05 all classes
Th 01/06 all classes
Fr 01/07 all classes
Sa 01/08 no classes
WOD
5 rounds for time
15 wall sprints (50' down and back)
15 overhead squats 95/65
post times and notes to comments
We 12/29 all classes
Th 12/30 5:30 am only
Fr 12/31 no 5:30 am class. All other classes as normally scheduled
Sa 01/01 no classes
Mo 01/03 5:30 am only
Tu 01/04 no 5:30 am class. All other classes as normal
We 01/05 all classes
Th 01/06 all classes
Fr 01/07 all classes
Sa 01/08 no classes
WOD
5 rounds for time
15 wall sprints (50' down and back)
15 overhead squats 95/65
post times and notes to comments
Monday, December 27, 2010
Tuesday 101228
WOD
"Rowing Hellen"
3 rounds for time:
500 m row
21 kb swings 1.5/1 pood
12 pull ups
post times and notes to comments
"Rowing Hellen"
3 rounds for time:
500 m row
21 kb swings 1.5/1 pood
12 pull ups
post times and notes to comments
Sunday, December 26, 2010
Monday 101227
WOD
"crossfit total"
the total amount of weight lifted in a
1RM effort of
back squat
shoulder press
deadlift
you have three attempts at each lift.
post total and notes to comments
"crossfit total"
the total amount of weight lifted in a
1RM effort of
back squat
shoulder press
deadlift
you have three attempts at each lift.
post total and notes to comments
Friday, December 24, 2010
Thursday, December 23, 2010
Friday 101224
WOD
merry christmas!
Tomorrow is open gym from about 9:30
to 2:00 or 3:00. When you come in you
will receive a gift. On the gift is a
workout. Do the workout and have a great
holiday.
post notes to comments.
merry christmas!
Tomorrow is open gym from about 9:30
to 2:00 or 3:00. When you come in you
will receive a gift. On the gift is a
workout. Do the workout and have a great
holiday.
post notes to comments.
Wednesday, December 22, 2010
Thursday 101223
WOD
50 double unders
25 pull ups
25 push ups
40 double unders
20 pull ups
20 push ups
30 double unders
15 pull ups
15 push ups
20 double unders
10 pull ups
10 push ups
10 double unders
5 pull ups
5 push ups
for time
post times and notes to comments
50 double unders
25 pull ups
25 push ups
40 double unders
20 pull ups
20 push ups
30 double unders
15 pull ups
15 push ups
20 double unders
10 pull ups
10 push ups
10 double unders
5 pull ups
5 push ups
for time
post times and notes to comments
Tuesday, December 21, 2010
Wednesday 101222
WOD
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups
Post rounds and notes to comments
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups
Post rounds and notes to comments
Monday, December 20, 2010
Tuesday 101221
WOD
6 rounds for time
7 burpees
14 front squats 65/45
21 box jumps 24/20
post times and notes to comments
6 rounds for time
7 burpees
14 front squats 65/45
21 box jumps 24/20
post times and notes to comments
Sunday, December 19, 2010
Monday 101220
WOD
AMRAP 8 min
push press 95/65
every min on the min
perform 5 OHS with your barbell
Post reps and notes to comments
AMRAP 8 min
push press 95/65
every min on the min
perform 5 OHS with your barbell
Post reps and notes to comments
Friday, December 17, 2010
Thursday, December 16, 2010
Friday 101217
WOD
"Brenton"
5 rounds
bearcrawl 100 ft.
broad jump 100 ft.
Every 5 broad jumps, do 3 burpees
post times and notes to comments.
"Brenton"
5 rounds
bearcrawl 100 ft.
broad jump 100 ft.
Every 5 broad jumps, do 3 burpees
post times and notes to comments.
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Wednesday 101214
WOD
21,15,9 rep rounds of
SDHP 95/65
burpee box jumps 24/20
post times and notes to comments
for a burpee box jump, jump onto a box as you jump out of your burpee.
21,15,9 rep rounds of
SDHP 95/65
burpee box jumps 24/20
post times and notes to comments
for a burpee box jump, jump onto a box as you jump out of your burpee.
Monday, December 13, 2010
Sunday, December 12, 2010
Monday 101213
WOD
3 clean & jerk 185/135
Every min on the min
For 10 min.
Burpee penalty -
for every rep you do not complete
during the 10 min, you will be charged
5 burpees.
Post minutes completed, burpees, and notes to comments.
3 clean & jerk 185/135
Every min on the min
For 10 min.
Burpee penalty -
for every rep you do not complete
during the 10 min, you will be charged
5 burpees.
Post minutes completed, burpees, and notes to comments.
Friday, December 10, 2010
Saturday 101211
WOD
teams of 2
AMRAP 15 min
wall sprints
If you're partner is running, you must hold
a plank position. (elbows and toes)
post # of sprints and notes to comments.
teams of 2
AMRAP 15 min
wall sprints
If you're partner is running, you must hold
a plank position. (elbows and toes)
post # of sprints and notes to comments.
Thursday, December 9, 2010
Friday 101210
WOD
5 rounds of
50' overhead walking lunge 25/45
21 burpees
Post times and notes to comments
5 rounds of
50' overhead walking lunge 25/45
21 burpees
Post times and notes to comments
Wednesday, December 8, 2010
Thursday 101209
WOD
5 rounds
7 deadlift 275/185
21 double unders
for time
Post times and notes to comments
5 rounds
7 deadlift 275/185
21 double unders
for time
Post times and notes to comments
Tuesday, December 7, 2010
Wednesday 101208
WOD
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups
Post times and notes to comments
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups
Post times and notes to comments
Monday, December 6, 2010
Tuesday 101207
 |
| Pearl Harbor Memorial. Hawaii. December 7, 1941-a date which will live on in infamy- FDR |
WOD
5,10,15,15,10,5 rep rounds of:
thrusters 95/65
toes to bar
post times and notes to comments
Sunday, December 5, 2010
Monday 101206
WOD
"Max Reps"
One set per movement
2 min rest betwwn efforts
-wall ball shots
-pull ups
-kb swings (heavier rather than lighter)
-push ups
post reps per movement and notes to comments
"Max Reps"
One set per movement
2 min rest betwwn efforts
-wall ball shots
-pull ups
-kb swings (heavier rather than lighter)
-push ups
post reps per movement and notes to comments
Friday, December 3, 2010
Saturday 101204
WOD
Teams of two, for times and rounds:
2 rounds-
Team member 1 rows 500m
while team member 2 does
AMRAP (row time)
5 pull ups
10 push ups
15 squats
when the row is complete teams switch.
post rounds, times and notes to comments
Teams of two, for times and rounds:
2 rounds-
Team member 1 rows 500m
while team member 2 does
AMRAP (row time)
5 pull ups
10 push ups
15 squats
when the row is complete teams switch.
post rounds, times and notes to comments
Thursday, December 2, 2010
Friday 101203
WOD
100 med-ball clean & toss 20/14
(toss is defined as a wall-ball shot)
for time
Every min on the min, you must pick up
your ball and run 1 wall sprint (50' down and back)
Post times and notes to comments.
100 med-ball clean & toss 20/14
(toss is defined as a wall-ball shot)
for time
Every min on the min, you must pick up
your ball and run 1 wall sprint (50' down and back)
Post times and notes to comments.
Wednesday, December 1, 2010
Thursday 101202
WOD
7 rounds for time:
10 pull ups
10 kb swings 53/35
post times and notes to comments
Tuesday, November 30, 2010
Wednesday 101201
 |
| CrossFit Christmas Cards. Available @ the CrossFit Store |
WOD
30 back squats 185/135
row 1000 meters
for time
post times and notes to comments
Monday, November 29, 2010
Tuesday 101130
WOD
box jump for max height
+
AMRAP 12 min of:
7 box jump
10 push press
box jumps @ 80% of max height just established with a minimum box height of 24" for guys and 20" for girls.
weight for push press is 115/75
post jump heights, rounds and notes to comments
box jump for max height
+
AMRAP 12 min of:
7 box jump
10 push press
box jumps @ 80% of max height just established with a minimum box height of 24" for guys and 20" for girls.
weight for push press is 115/75
post jump heights, rounds and notes to comments
Sunday, November 28, 2010
Monday 101129
Speaking of running, give this article a read. And remember, proper training does not mean extra running.
Marathons Damage the Hearts of the Less Fit Runners for up to Three Months, MRI Data Suggests - Science Daily
WOD
30 HSPU
40 pull ups
50 swings 53/35
60 sit ups
70 burpees
for time
post times and notes to comments
Friday, November 26, 2010
Saturday 101127
Death by wall sprints/squats
1 sprint (down and back) and 2 squats the first min. 2 sprints and 4 squats in the second.
3 and 6, 4 and 8 etc. continue until you can no longer complete the work in one min.
post notes, mins and reps to comments
Thursday, November 25, 2010
Friday 101126
Only 2 class times today. 11:30am & 1:00pm
Enjoy your holiday weekend.
WOD
"Annie"
50,40,30,20,10
Sit ups
Double Unders
Post times and notes to comments
Enjoy your holiday weekend.
WOD
"Annie"
50,40,30,20,10
Sit ups
Double Unders
Post times and notes to comments
Wednesday, November 24, 2010
Thursday 101125
Turkey WOD
tomorrow's workout begins at 9:00 am.
details about the WOD will be released
after we see how many and who show up.
prepare for a fun and challenging kick off
to the holiday season. And remember that
you all know how you should eat, and
have proven that you can choose your food
wisely.
post notes to comments
Tuesday, November 23, 2010
Wednesday 101124
WOD
4 sets of
AMRAP 3 min
3 power cleans
6 push ups
9 squats
Rest 1 min
Post rounds for each set and notes to comments
4 sets of
AMRAP 3 min
3 power cleans
6 push ups
9 squats
Rest 1 min
Post rounds for each set and notes to comments
Monday, November 22, 2010
Tuesday 101123
WOD
for time 30,25,20,15,10,5 rep rounds of:
virtual shoveling (wmv / mov)
pull ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Thanksgiving day class @ 9:00am only.
Friday Nov. 26 class schedule is 11:30am and 1:00pm only.
post times and notes to comments
for time 30,25,20,15,10,5 rep rounds of:
virtual shoveling (wmv / mov)
pull ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Thanksgiving day class @ 9:00am only.
Friday Nov. 26 class schedule is 11:30am and 1:00pm only.
post times and notes to comments
Sunday, November 21, 2010
Monday 101122
WOD
Find your OHS 2 rep max
You have 20 min
then
AMRAP 5 min
5 wall ball
5 burpees
Post OHS, times, and notes to comments
Thanksgiving Day-9:00 am WOD only.
Find your OHS 2 rep max
You have 20 min
then
AMRAP 5 min
5 wall ball
5 burpees
Post OHS, times, and notes to comments
Thanksgiving Day-9:00 am WOD only.
Friday, November 19, 2010
Saturday 101120
Mystery WOD
For you followers from out of town, pick one you missed recently.
Are you interested in a WOD Thurs morn?
(Thanksgiving) Let us know.
Post results and notes to comments
For you followers from out of town, pick one you missed recently.
Are you interested in a WOD Thurs morn?
(Thanksgiving) Let us know.
Post results and notes to comments
Thursday, November 18, 2010
Friday 101119
 |
| World Challenge 19-Myrtle Beach, SC 2010 |
WOD
row 250 m
21 box jumps 24/20
42 sit ups
row 250 m
15 box jumps
30 sit ups
row 250 m
9 box jumps
18 sit ups
post times and notes to comments
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Wednesday 101117
No 11:30am class today.
WOD
21, 18, 15, 12, 9, 6 of
Pull ups
Sit ups
With 100' walking lunge after each round
For time
Post times and notes to comments.
WOD
21, 18, 15, 12, 9, 6 of
Pull ups
Sit ups
With 100' walking lunge after each round
For time
Post times and notes to comments.
Monday, November 15, 2010
Tuesday 101116
WOD
6 rounds for time
10 thrusters
10 push ups
10 sit ups
Post times and notes to comments
6 rounds for time
10 thrusters
10 push ups
10 sit ups
Post times and notes to comments
Sunday, November 14, 2010
Monday 101115
WOD
death by SDHP 95/65
do 1 SDHP the first min. 2 the second, 3 the third, etc
until you can not complete the number of reps in that min.
post number of minutes completed and notes to comments
Saturday, November 13, 2010
Thursday, November 11, 2010
Friday 101112
WOD
3 rounds for time
30 swings 53/35
25 wallballs 20/14
20 pull ups
Post times and notes to comments
3 rounds for time
30 swings 53/35
25 wallballs 20/14
20 pull ups
Post times and notes to comments
Tuesday, November 9, 2010
Wednesday 101110
Rest Day
Two days of competition down and two more to go before the finals on Friday. Check out firefighterchallenge.com to see all the details.
We visited CrossFit Myrtle Beach today and watch a few athletes do "Fran". It's been a good trip so far. See you all soon.
Post notes to comments
Two days of competition down and two more to go before the finals on Friday. Check out firefighterchallenge.com to see all the details.
We visited CrossFit Myrtle Beach today and watch a few athletes do "Fran". It's been a good trip so far. See you all soon.
Post notes to comments
Monday, November 8, 2010
Tuesday 101109
Today's 9:30 class is postponed till 10:00 am
WOD
5 rounds for time
200 m row
20 box jumps 24/20
post times and notes to comments
Watch the on combat challenge on you computer @ FFCC.TV
WOD
5 rounds for time
200 m row
20 box jumps 24/20
post times and notes to comments
Watch the on combat challenge on you computer @ FFCC.TV
Sunday, November 7, 2010
Monday 101108
Class schedule this week:
Monday, Tuesday, Friday
Class times @ 9:30, 11:30, 4:30, & 5:30
No class on Wednesday or Thursday
WOD
"Tabata Something Else"
Pull ups
Sit ups
Push ups
Squats
8 tabata intervals of each movement, no rest between movements. Lowest rep interval of each movement is your score.
Post scores and notes to comments
Monday, Tuesday, Friday
Class times @ 9:30, 11:30, 4:30, & 5:30
No class on Wednesday or Thursday
WOD
"Tabata Something Else"
Pull ups
Sit ups
Push ups
Squats
8 tabata intervals of each movement, no rest between movements. Lowest rep interval of each movement is your score.
Post scores and notes to comments
Thursday, November 4, 2010
Friday 101105
No 5:30 pm class tomorrow and no classes on Saturday 101106.
Next week Sam and I will be out of town competing in World Challenge 19
in Myrtle Beach, SC. Watch the website for scheduling of classes.
WOD
3 rounds for time:
50 feet overhead walking lunge, right arm 53/35
50 feet overhead walking lunge, left arm 53/35
21 burpees
post times and notes to comments
Next week Sam and I will be out of town competing in World Challenge 19
in Myrtle Beach, SC. Watch the website for scheduling of classes.
WOD
3 rounds for time:
50 feet overhead walking lunge, right arm 53/35
50 feet overhead walking lunge, left arm 53/35
21 burpees
post times and notes to comments
Wednesday, November 3, 2010
Thursday 101104
WOD
AMRAP 2 min
Double Unders
Rest exactly 2 min
25-15-5
ring dips
wallballs 20/14
Post DU's, times, and notes to comments
AMRAP 2 min
Double Unders
Rest exactly 2 min
25-15-5
ring dips
wallballs 20/14
Post DU's, times, and notes to comments
Wednesday 101103
WOD
Run 200 m
30 swings 53/35
30 pull ups
Run 200 M
20 swings 53/35
20 pull ups
Run 200 m
10 swings 53/35
10 pull ups
Run 200 m
Post times and notes to comments
Run 200 m
30 swings 53/35
30 pull ups
Run 200 M
20 swings 53/35
20 pull ups
Run 200 m
10 swings 53/35
10 pull ups
Run 200 m
Post times and notes to comments
Monday, November 1, 2010
Tuesday 101102
WOD
2 rounds for time
25 back squats 155/95
25 burpees
bar starts on the ground and must be cleaned and pressed to the back
post times and notes to comments
2 rounds for time
25 back squats 155/95
25 burpees
bar starts on the ground and must be cleaned and pressed to the back
post times and notes to comments
Sunday, October 31, 2010
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
amrap 12 min
10 push up (unload hands @ bottom)
10 sdhp 65/95
10 sit ups
post rounds and notes to comments
Friday, October 29, 2010
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!
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!
Thursday, October 28, 2010
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.
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.
Wednesday, October 27, 2010
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.
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.
Tuesday, October 26, 2010
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.
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.
Monday, October 25, 2010
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.
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.
Sunday, October 24, 2010
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
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
Saturday, October 23, 2010
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
Friday, October 22, 2010
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
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
Thursday, October 21, 2010
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
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
Wednesday, October 20, 2010
Tuesday, October 19, 2010
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
Run 800 m
+
8 rounds of
8 pull ups
16 squats
+
Run 800 m
For time
Post times and notes to comments
Monday, October 18, 2010
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
"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
Sunday, October 17, 2010
Monday 101018
WOD
"Jackie"
1000 m row
50 thrusters 45#
30 pull ups
For time
Post times and notes to comments.
"Jackie"
1000 m row
50 thrusters 45#
30 pull ups
For time
Post times and notes to comments.
Thursday, October 14, 2010
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.
"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. 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. ---->
Wednesday, October 13, 2010
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.
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.
Tuesday, October 12, 2010
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.
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.
Monday, October 11, 2010
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
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
Sunday, October 10, 2010
Monday 101011
WOD
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65
Pull ups
Post times and notes to comments.
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65
Pull ups
Post times and notes to comments.
Friday, October 8, 2010
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
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
Thursday, October 7, 2010
Friday 101008
WOD
"Freddy's Revenge"
5 rounds for time of:
5 push jerk 185#
10 burpees
post times and notes to comments
"Freddy's Revenge"
5 rounds for time of:
5 push jerk 185#
10 burpees
post times and notes to comments
Wednesday, October 6, 2010
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.
10 rounds for time
7 deadlifts 185/135
7 box jumps 24/20
7 pull ups
Post times and notes to comments.
Tuesday, October 5, 2010
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.
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.
Monday, October 4, 2010
Sunday, October 3, 2010
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
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
Friday, October 1, 2010
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