"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments
Wednesday, September 30, 2009
Monday, September 28, 2009
Tuesday, September 29, 2009 WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Monday, September 28, 2009 WOD
Warmup:
10-9-8-7-6-5 HSPU
5-6-7-8-9-10 Pullups
(10 HSPU, 5 Pullups, 9 HSPU, 6 Pullups...)
-----------------------
Workout:
(21-15-9)
185 lb Hang Power Clean
KTE
Post time to comments
------------------------
1-Mile Run for time
10-9-8-7-6-5 HSPU
5-6-7-8-9-10 Pullups
(10 HSPU, 5 Pullups, 9 HSPU, 6 Pullups...)
-----------------------
Workout:
(21-15-9)
185 lb Hang Power Clean
KTE
Post time to comments
------------------------
1-Mile Run for time
Friday, September 25, 2009
Friday, September 25, 2009 WOD
Happy Birthday to Curt who is still in Seattle!
Max rounds in 20 min:
135 lb Thruster 5 reps
Pullups 10 reps
Lunges 15 reps
Post time to comments
-more fun after!
Max rounds in 20 min:
135 lb Thruster 5 reps
Pullups 10 reps
Lunges 15 reps
Post time to comments
-more fun after!
Wednesday, September 23, 2009
Thursday, September 24, 2009 WOD
Military Press 1-1-1-1-1
Post loads to comments
"Annie"
50-40-30-20-10 reps
Double-Unders
Situps
Post time to comments
Post loads to comments
"Annie"
50-40-30-20-10 reps
Double-Unders
Situps
Post time to comments
Tuesday, September 22, 2009
Wednesday, September 23, 2009 WOD
(21-15-9)
135 lb Overhead Squat
Burpees
*Legless Rope Climb
Post time to comments
Compare to Advanced Session June 13, 2009.
(*1 rope climb/2 rope climbs/3 rope climbs)
135 lb Overhead Squat
Burpees
*Legless Rope Climb
Post time to comments
Compare to Advanced Session June 13, 2009.
(*1 rope climb/2 rope climbs/3 rope climbs)
Monday, September 21, 2009
Tuesday, September 22, 2009 WOD
Weighted Pushups
10-10-10-10-10
Post loads to comments
------------------
1-Mile Uphill Run
25 Burpees each rest
Post incline, speed, and burpees to comments
(speed and incline on treadmill must remain constant. Touching the handles or posting feet earns you burpees.)
10-10-10-10-10
Post loads to comments
------------------
1-Mile Uphill Run
25 Burpees each rest
Post incline, speed, and burpees to comments
(speed and incline on treadmill must remain constant. Touching the handles or posting feet earns you burpees.)
Fight Gone Bad IV Update!
FGB IV will take place at Luke's Locker on 7th St at 9am. Call or email me if you have any questions.
Monday, September 21, 2009 WOD
1. Weighted Pullups
-Use 20 min to find out single rep max.
Post weight to comments
---------------------------
2. 5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders
Post times to comments.
-Use 20 min to find out single rep max.
Post weight to comments
---------------------------
2. 5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders
Post times to comments.
Friday, September 18, 2009
Saturday, September 19, 2009 WOD
10:00 Advanced Session:
Spend 20 min to find your max weight on a down/back farmer carry. Then...
100 HSPU for time
10 Pullups for each rest
Post time and total number of pullups
----------------------------------
11:00 Regular Session:
150 KB Swings for time
5 laps for each rest
Post time and total number of laps
Spend 20 min to find your max weight on a down/back farmer carry. Then...
100 HSPU for time
10 Pullups for each rest
Post time and total number of pullups
----------------------------------
11:00 Regular Session:
150 KB Swings for time
5 laps for each rest
Post time and total number of laps
Wednesday, September 16, 2009
Thursday, September 17, 2009 WOD
5 Rounds for time:
95 lb Push Press 15 reps
400m Run
Post time to comments
Compare to March 31, 2009.
-you may row instead of running.
95 lb Push Press 15 reps
400m Run
Post time to comments
Compare to March 31, 2009.
-you may row instead of running.
Schedule Update!
No more 2:00pm advanced sessions effective immediately! Schedule conflicts has forced most participants of this class to start attending other sessions. If there is a demand for this class then I will gladly bring it back. If anyone has any questions feel free to contact me.
Wednesday, September 16, 2009 WOD
(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
Post time to comments.
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps
Post time to comments.
Tuesday, September 15, 2009
Tuesday, September 15, 2009 WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
(In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.)
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
(In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.)
Add your points and post them to comments.
Monday, September 14, 2009
Monday, September 14, 2009 WOD
30 Muscle-Ups for time
(or 120 dips/120 pullups)
Post method and time to comments
(or 120 dips/120 pullups)
Post method and time to comments
Friday, September 11, 2009
Saturday, September 12, 2009 WOD
10:00 Advanced Session:
3 rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
--------------------------
11:00 Regular Session:
Max rounds in 20 min:
10 Pushups
10 Plyometric Squats
10 Situps
Post rounds to comments
3 rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
--------------------------
11:00 Regular Session:
Max rounds in 20 min:
10 Pushups
10 Plyometric Squats
10 Situps
Post rounds to comments
Thursday, September 10, 2009
Friday, September 11, 2009 WOD
5 Rounds for time:
20 Pullups
2 Laps
Post time to comments
(the laps will tack place on the rooftop track. That's a lot of stair running!)
20 Pullups
2 Laps
Post time to comments
(the laps will tack place on the rooftop track. That's a lot of stair running!)
Wednesday, September 9, 2009
Thursday, September 10, 2009 WOD
"Karen"
150 Wall Ball Shots for time
Post time to comments
(not everyone's favorite, but still an important workout)
150 Wall Ball Shots for time
Post time to comments
(not everyone's favorite, but still an important workout)
Tuesday, September 8, 2009
Wednesday, September 9, 2009 WOD
"CrossFit Total"
Back Squat 1 rep
Military Press 1 rep
Deadlift 1 rep
Post total to comments
(After a sufficient warmup, you get 3 attempts at each exercise. Take the heaviest successful lift for each exercise and add up the total. Post results to comments.)
Back Squat 1 rep
Military Press 1 rep
Deadlift 1 rep
Post total to comments
(After a sufficient warmup, you get 3 attempts at each exercise. Take the heaviest successful lift for each exercise and add up the total. Post results to comments.)
Monday, September 7, 2009
Tuesday, September 8, 2009 WOD
"Isabel"
135 lb Barbell Snatch
30 reps for time
Post time to comments
Video: Hanging Snatch Instruction...by Burgener
Video: The Three Pulls...by Burgener
135 lb Barbell Snatch
30 reps for time
Post time to comments
Video: Hanging Snatch Instruction...by Burgener
Video: The Three Pulls...by Burgener
Monday, September 7, 2009 Labor Day...No Classes!
No Classes Today Due to Holiday. See everyone tomorrow!
Friday, September 4, 2009
Saturday, September 5, 2009 WOD
10:00 Advanced Session:
"Tropic Thunder"...Les Grossman Edition!
Complete the following for time:
50 Thrusters
40 Deadlifts
30 Hanging Power Cleans
20 Overhead Squats
10 Push Press
-guys use 135 lbs/girls use 95 lbs
-complete one exercise before moving on to the next
Post time to comments
---------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
DB Clean & Press
DB Swings
DB Uphill Sprint/Downhill Sprint
-Clean & Press/Swings must take place at bottom of the hill. Sprint uphill with the weights, and then back downhill to original starting position...this constitutes one round.
Post time and weight used to comments
"Tropic Thunder"...Les Grossman Edition!
Complete the following for time:
50 Thrusters
40 Deadlifts
30 Hanging Power Cleans
20 Overhead Squats
10 Push Press
-guys use 135 lbs/girls use 95 lbs
-complete one exercise before moving on to the next
Post time to comments
---------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
DB Clean & Press
DB Swings
DB Uphill Sprint/Downhill Sprint
-Clean & Press/Swings must take place at bottom of the hill. Sprint uphill with the weights, and then back downhill to original starting position...this constitutes one round.
Post time and weight used to comments
Friday, September 4, 2009 WOD
Max rounds in 20 min:
5 HSPU
10 Deadlifts (225 lbs)
15 Pullups
(Advanced participants use heavier weight and go for 30 min)
Post weight and rounds to comments
5 HSPU
10 Deadlifts (225 lbs)
15 Pullups
(Advanced participants use heavier weight and go for 30 min)
Post weight and rounds to comments
Wednesday, September 2, 2009
Thursday, September 3, 2009 WOD
Rooftop Session!!!
150 Pushups for time
Run 5 laps for each rest
(Chest to floor on all pushups. You may rest in a full plank position. If knees or hips touch the floor then it does count as a rest.)
Post time and number of rest periods to comments
150 Pushups for time
Run 5 laps for each rest
(Chest to floor on all pushups. You may rest in a full plank position. If knees or hips touch the floor then it does count as a rest.)
Post time and number of rest periods to comments
Wednesday, September 2, 2009 WOD
"Grace"
Clean & Jerk 135 lbs
30 reps for time
Post time to comments
(Today I will allow a power clean/push press or power clean/push jerk.)
------------------------
In the downstairs pool...
5 rounds of:
5 getups, swim 40m
10 pushups, swim 40m
15 squats, swim 40m
Post time to comments
Clean & Jerk 135 lbs
30 reps for time
Post time to comments
(Today I will allow a power clean/push press or power clean/push jerk.)
------------------------
In the downstairs pool...
5 rounds of:
5 getups, swim 40m
10 pushups, swim 40m
15 squats, swim 40m
Post time to comments
Tuesday, September 1, 2009
Thursday 6am Session/Fight Gone Bad IV News
Thursday 6am session:
Thursday 6am class is cancelled starting this week! Tuesdays at 6am will continue as usual. If I can get a few people to commit to it then I may change my mind. Talk to me about possibilities. All the other classes are booming, so that's still good news. Keep up the great work everyone!
Fight Gone Bad IV:
Please register here if interested for Fight Gone Bad IV at GSX Athletics. Remember to sign up under "Downtown CrossFit." The fee for entry is a $25 donation for Prostate Cancer. It's a good cause and not a whole lot of money. You can donate more if you wish but the minimum is $25.
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