6/1/2010

6/1

Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30

the 50, ladies and gents... enjoy

At the full extension of the 'Clean' you can see that the athelete has exploded to his toes, has shrugged his shoulders, and completly opened his hips (standing straight up) The next movement will be to drop and catch the weight in a tiny front squat as quickly as possible.

5-31 Sessions at 8,9,10,11

This wod last done on 3-24

5 rds

1 Shoulder Press

3 Push Press

5 Push Jerk

This is to be done with the same weight on all three movements and if possible, to be done unbroken each round.

5/30/2010

5/30 Rest Day!

5/29/2010

5/29 Sessions at 7,8,9,10,11 Deuces 35 reps of Thrusters 135/95 35 reps of HPC partition as needed then... 35 Ring Dips 35 Dead Hang Pullups partition as needed

5/28/2010

5/28 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30

25 Kettle Bell Swings

Run 800 M

25 Wall Balls

25 Kettle Bell Swings

25 Burpees

Run 800 M

25 Kettle Bell Swings

5/27/2010

5/27 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30 !!!!!!!!!!Team, many have asked for a later morning class. On a trial basis we are going to put on an 8.15 session. Depending on how this goes, we may not keep the duel sessions at noon. Back Squat 1-1-1-1-1 Beep Test

5/26/2010

5/26 Rest Day

Team, we will have an open gym session from 4-6 tonight.

Feel free to drop in and work on whatever ails you.

5/25/2010

5/25 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30 Last done on 2/18 Angie 100 Pullups 100 Pushups 100 Situps 100 Squats Team, because of class sizes growing, we are no longer able to spend as much time explaining in detail complex moves such as the Power Clean and Push Jerk to newbies trying out the gym for the first time. Because of this, we have begun implementing a new policy. When you join the program you are required to meet for 2 private to semi private sessions to go over the basic moves of CrossFit to become more stable in your foundation. THIS DOES NOT MEAN THAT YOU CAN NOT BRING A GUEST!!!! We will simply scale the wod down to a managable level, but, once and if, they decide to join, we would like to meet to master the basics. We really do feel as though this is paramount in our little gym continuing to grow and become better. These moves can be complicated, and the program is more effective and rewarding when a solid basic understanding is grasped. Also, if you are already a member and would like to participate as well, feel free. Just contact me. Thanks guys!!

5/24/2010

5/24 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30

Please note that we will now have an 11 and a 12 session at the noon hour

21 Squat Cleans, 9 Deadlifts 135/95

Run 400

15,15

Run 400

9,21

Run 400

5/23/2010

5/23 Sessions at 8,9,12,1,2

Workout A

From Shoulder to Overhead, anyway...20x @ your bodyweight

40 Burpees

Workout B From Shoulder to OH, anyway...30x @ 75% your bodyweight 40 Burpees .....................then................after a break, run a mile for time.

5/22/2010

5/22

Rest Day!

5/21/2010

5/21 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30 'Helen' 3 Rds Run 400 M 21 KB Swings 55/35 12 Pullups

5/20/2010

5/20 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30 20 AMRP 15 Box Jumps 10 Cousins 5 Handstand Pushups

5/19/2010

5/19 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

The 540

50 OH Lunges

40 Pullups

30 Thrusters 95/65

20 Burpees

10 Squat Cleans 135/95

5/18/2010

5/18

Rest Day

MEASUREMENTS: We will be doing measurements from 11:00-11:25 and 4:00-4:25 on Wednesday, 5/19. More times will be announced later.

5/17/2010

5/17 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

Front Squat

1-1-1-1-1

then, in one 7 Minute round

Run 800 M

and perform as many front Squats at 65% of your max as you can

5/16/2010

5/16 Sessions at 8,9,12,1,2

AMRP in 20 Min

a round of Cindy

three Deadlitfts at 70% your max

if you do not know your max, then aim for one and a quarter to one and a half times your bodyweight.

This workout can be scaled to any fitness level.

5/15/2010

5/15 Sessions at 7,8,9,10,11

'Grace and the Kids'

5/13/2010

5/13 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

Two lengths of OH lunges 100 Pushups Two lengths of OH lunges 100 Situps Two lengths of OH lunges 50 Burpees

5/12/2010

5/12 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

'Eva'

5 rds

Run 800

30 KB Swings

30 Pullups

enjoy

5/11/2010

5/11 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

Did you guys know that it was a Holiday on Sunday?????

....and that we had record lows in attendence this weekend??????

looks like we have some making up to do.... A LOT.

so begins your punishment cycle.

5/10/2010

5/10 Rest Day

5/9/2010

5/9 Sessions at 8,9,12,1,2 4 rds 5 T2B 10 K2E 15 Ring Dips 20 Wall Balls

5/8/2010

5/8 Sessions at 7,8,9,10,11

5 rds rx'd weight at 135/85 5 Deadlifts 5 Squat Cleans 5 Press/Jerk 5 Front Squat for time..

5/7/2010

5/7 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

AMRP in 20 min

Max Pullups

Run 400 M

5/7/2010

5/7 Rest Day

5/5/2010

5/5 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

4rds 50 Air Squats Run 400 M

5/4/2010

5/4 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

Deadlift 5-5-3-3-1-1-1 Then at 80% one rep max, a Deadlift ladder.

5/3/2010

If not set up for Draft please have dues paid this week. thx!

5/3 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

For Time

30 Handstand pushups

40 Pullups

50 KB Swings 55/35

60 Situps

70 Burpees

5/2/2010

5/2 Rest Day! hope everyone had fun last night!