We are still meeting at the bottom of the hill this week! I will post information on our temporary space as soon as I have it confirmed. Hopefully we will have a new space by the end of the week.
Warmup:
-Skin the cat
-Going inverted
-Muscle-up practice
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
-Use tree limbs or rings for the pullups
Monday, May 31, 2010
Friday, May 28, 2010
No Classes Saturday or Monday!
CrossFit Regionals are at GSX on Vickery St. Saturday and Sunday! Please come out to support all the athletes...especially Mitzi and Ashley. They have worked hard to get to this moment and deserve our support. Admission for the whole weekend is $50 and includes one guest. Clay will have a booth set up with some amazing paleo-friendly food, and I hear possibility of free beer onsite. Come check it out!
KB
KB
Thursday, May 27, 2010
Friday, May 28, 2010 WOD
9:00am Free Session at Lululemon...
Warmup:
-Dynamic Stretches
-Med Ball Clean Technique
5 Rounds for time:
30 Wall Ball Shots
30 Situps
Run 250m
Post time to comments
---------------------------
Regular Sessions...
5 Rounds for time:
30 Pushups
30 Situps (unanchored, soles together)
30 Box Jumps
Run 250m
Post time to comments
Warmup:
-Dynamic Stretches
-Med Ball Clean Technique
5 Rounds for time:
30 Wall Ball Shots
30 Situps
Run 250m
Post time to comments
---------------------------
Regular Sessions...
5 Rounds for time:
30 Pushups
30 Situps (unanchored, soles together)
30 Box Jumps
Run 250m
Post time to comments
Wednesday, May 26, 2010
Thursday, May 27, 2010 WOD
Skill Development (rings):
-Skin the Cat
-V-Up
-Going inverted
-Back lever
Mainsite WOD from May of 2003...
Max rounds in 20 min:
7 Double-Unders
7 Pullups
7 Pushups
Post rounds to comments
-Skin the Cat
-V-Up
-Going inverted
-Back lever
Mainsite WOD from May of 2003...
Max rounds in 20 min:
7 Double-Unders
7 Pullups
7 Pushups
Post rounds to comments
Tuesday, May 25, 2010
Wednesday, May 26, 2010 WOD
Who has missed medicine balls?!
Wushu (Chinese Martial Arts) Warmup
Med Ball Clean into Wall Ball Shot
100 reps for time
Post time and weight of med ball used
(options are 10, 14, 18, and 20 lb ball)
--------------------------------------
-TGU with med ball
-Plyometric ab exercise with med ball
Wushu (Chinese Martial Arts) Warmup
Med Ball Clean into Wall Ball Shot
100 reps for time
Post time and weight of med ball used
(options are 10, 14, 18, and 20 lb ball)
--------------------------------------
-TGU with med ball
-Plyometric ab exercise with med ball
CrossFit Regional this Weekend!
The Regionals are this weekend at GSX Athletics on Vickery. Please come out to support Ashley and Mitzi! They have worked extremely hard and need to know how proud of them we all are. Please call or email me if you have questions. There is a spectator fee of $50 and that gets one guest in as well. Hope to see some of you there!
KB
KB
Monday, May 24, 2010
Tuesday, May 25, 2010 WOD
7 sets of max reps:
L-Pullups
Post highest and lowest rep count to comments
-use tree branch, towel, or rings
-regular pullups is the mod
-----------------------
For time:
Fireman Carry Uphill
21 Burpees
Fireman Carry Uphill
15 Burpees
Fireman Carry Uphill
9 Burpees
Post time to comments
(Modification is a partner drag)
Compare to May 7, 2010 WOD if doing mod
L-Pullups
Post highest and lowest rep count to comments
-use tree branch, towel, or rings
-regular pullups is the mod
-----------------------
For time:
Fireman Carry Uphill
21 Burpees
Fireman Carry Uphill
15 Burpees
Fireman Carry Uphill
9 Burpees
Post time to comments
(Modification is a partner drag)
Compare to May 7, 2010 WOD if doing mod
Sunday, May 23, 2010
Monday, May 24, 2010 WOD
Warmup:
30 Squats facing wall...slow and precise...hands up high
Skill/Strength:
30 Pistols on each leg, mixed as needed
WOD:
(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders
Post time to comments
(Double rep count on Double-Unders...42, 36, 30, etc.)
30 Squats facing wall...slow and precise...hands up high
Skill/Strength:
30 Pistols on each leg, mixed as needed
WOD:
(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders
Post time to comments
(Double rep count on Double-Unders...42, 36, 30, etc.)
Friday, May 21, 2010
Saturday, May 22, 2010 WOD
Arlington Heights Session at 11am!
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107
Happy Birthday to Jon and Michael!
We will suffer in your celebration
Warmup:
Dynamic Stretches and Single Arm Hang KB Snatch
Advanced Workout:
30 Muscle-Ups for time
Post time to comments
or
"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 2 pood KB Swings
Post rounds to comments
---------------------------
Modified Workout:
Max rounds in 20 min:
4 Pullups
6 Pushups/or HSPU if able
8 KB Swings
Post rounds to comments
-------------------------
1 Mile run for time!
Post time to comments
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107
Happy Birthday to Jon and Michael!
We will suffer in your celebration
Warmup:
Dynamic Stretches and Single Arm Hang KB Snatch
Advanced Workout:
30 Muscle-Ups for time
Post time to comments
or
"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 2 pood KB Swings
Post rounds to comments
---------------------------
Modified Workout:
Max rounds in 20 min:
4 Pullups
6 Pushups/or HSPU if able
8 KB Swings
Post rounds to comments
-------------------------
1 Mile run for time!
Post time to comments
Thursday, May 20, 2010
Friday, May 21, 2010 WOD
Free 9am Session at Lululemon Athletica...open to anyone!
(The 11:30 and 12:30 sessions will be at the hill and will be the same WOD)
Warmup:
-Dynamic Stretches/Shoulder work
3 Rounds:
10 Pullups
10 Burpees
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups
Post rounds to comments
Compare to May 3, 2010 WOD
-try to beat your old score! This one is so much harder than it seems
(The 11:30 and 12:30 sessions will be at the hill and will be the same WOD)
Warmup:
-Dynamic Stretches/Shoulder work
3 Rounds:
10 Pullups
10 Burpees
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups
Post rounds to comments
Compare to May 3, 2010 WOD
-try to beat your old score! This one is so much harder than it seems
Wednesday, May 19, 2010
Thursday, May 20, 2010 WOD
Strength:
Ring Pushups --- 5 sets of max reps w/ 2 min rest between each attempt
WOD:
"Annie"
(50-40-30-20-10)
Double-Unders
Situps
Post time to comments
(Compare to May 4, 2010 WOD)
-shoulder stretches
Ring Pushups --- 5 sets of max reps w/ 2 min rest between each attempt
WOD:
"Annie"
(50-40-30-20-10)
Double-Unders
Situps
Post time to comments
(Compare to May 4, 2010 WOD)
-shoulder stretches
Free CrossFit Session Fridays at Lululemon
Free CrossFit session Friday at 9:00am starting this week at Lululemon Athletica. Call or email for more info. This session is open to anyone. KB
Tuesday, May 18, 2010
Wednesday, May 19, 2010 WOD
Free Self-Defense Session at Lululemon at 6:45pm!
Call or email for details.
Warmup:
3 Rounds:
10 Lunges
10 OHS
1 Lap around parking lot
WOD:
(50-40-30-20-10)
Single Arm Swing
Single Arm Press
Post time to comments
-(Penalty for setting down KB is hill sprint)
Monday, May 17, 2010
Tuesday, May 18, 2010 WOD
Warmup:
Handstand Practice
Inverted Burpees
Bear Crawls
Workout:
(21-18-15-12-9-6-3)
Inverted Burpees
Goblet Squat w/KB
400m Run
Post time to comments
Handstand Practice
Inverted Burpees
Bear Crawls
Workout:
(21-18-15-12-9-6-3)
Inverted Burpees
Goblet Squat w/KB
400m Run
Post time to comments
Sunday, May 16, 2010
Monday, May 17, 2010 WOD
Equipment is in, get ready for a fun week!
Warmup:
TGU and Single-Arm Swings
WOD:
Sled Pull
20 Burpees
Sled Pull Back
20 Single-Arm Snatch
Sled Pull
10 Burpees
Sled Pull Back
10 Single-Arm Snatch
Post time to comments
Ab Circuit!
Warmup:
TGU and Single-Arm Swings
WOD:
Sled Pull
20 Burpees
Sled Pull Back
20 Single-Arm Snatch
Sled Pull
10 Burpees
Sled Pull Back
10 Single-Arm Snatch
Post time to comments
Ab Circuit!
Friday, May 14, 2010
Saturday, May 15, 2010 WOD
Tillery Park Session!!!
-directions posted Wednesday
Obstacle Course Warmup
100 KB Swings
Partner Drag
75 Bar Thrusters
Partner Drag
50 Burpees
Partner Drag
25 Situps
Partner Drag
Sprint Relay!
-directions posted Wednesday
Obstacle Course Warmup
100 KB Swings
Partner Drag
75 Bar Thrusters
Partner Drag
50 Burpees
Partner Drag
25 Situps
Partner Drag
Sprint Relay!
Thursday, May 13, 2010
Friday, May 14, 2010 WOD
Parkour Parkour!
Video: SF Parkour and CrossFit Marin
Meet at the top of the Radioshack Hill, then its off to the parking garage!
Warmup:
-Parkour tag
Nine Levels of Fun!
5 Rounds for time:
20 Burpees
Climb Down/Climb Up
Post time to comments
(If you want to use the stairs instead of climbing you are of course welcome)
Video: SF Parkour and CrossFit Marin
Meet at the top of the Radioshack Hill, then its off to the parking garage!
Warmup:
-Parkour tag
Nine Levels of Fun!
5 Rounds for time:
20 Burpees
Climb Down/Climb Up
Post time to comments
(If you want to use the stairs instead of climbing you are of course welcome)
Wednesday, May 12, 2010
Posting!
I just wanted to let everyone know that I will try to post most of the workout times to the comments each day. It is really important for everyone to see these times and to know what kind of progress is being made. However, I encourage everyone to try to post their own times and to add your thoughts to the comments. Don't forget that you can use the search tool in the top left corner of the screen to look for old workout times and to see how you are improving. I'm proud of everyone and the hard work that has been put forth in the blazing sun this month. We have a great group going, keep it up!
--KB
--KB
Thursday, May 13, 2010 WOD
Handstand/Gymnastics practice
-free running techniques
-L-Sit practice
5 Rounds:
10 KTE
20 Squats
30 Pushups
Post time to comments
(strict form on KTE, with no break in each set. Goal is no rest during each round.)
-free running techniques
-L-Sit practice
5 Rounds:
10 KTE
20 Squats
30 Pushups
Post time to comments
(strict form on KTE, with no break in each set. Goal is no rest during each round.)
Free Saturday Session at Tillery Park!
11am Free Session is at Tillery Park this weekend!Tillery Park is located off of Forest Park Blvd. If heading South down Forest Park, turn right when you see a sign that says Berkeley Place...there is also a sign there that says Tillery Park. It is the second to last street before you reach the Forest Park/McCart merge. Please call me if you need help getting there, and be sure to bundle up! We will head over to Central Market afterwards. I know it will be cold, but I promise fun times.
Post your workout wishes to the comments. Doesn't mean we are going to listen, but it's worth a shot.
Tuesday, May 11, 2010
Wednesday, May 12, 2010 WOD
(21-15-9)
2 pood KB Swing
2 pood Single Arm Power Clean
Post time to comments
2 pood KB Swing
2 pood Single Arm Power Clean
Post time to comments
Monday, May 10, 2010
Tuesday, May 11, 2010 WOD
Muscle-Up Practice!
--------------------
5 Rounds for time:
30 Burpees
Run
Post time to comments
--------------------
5 Rounds for time:
30 Burpees
Run
Post time to comments
Sunday, May 9, 2010
Monday, May 10, 2010 WOD
Strength:
Dead Hang Pullups...trees are our friends!
5 sets of max reps
Post reps to comments
-----------------------
Workout:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders
Post rounds to comments
Compare to November 23, 2009 WOD
Dead Hang Pullups...trees are our friends!
5 sets of max reps
Post reps to comments
-----------------------
Workout:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders
Post rounds to comments
Compare to November 23, 2009 WOD
Friday, May 7, 2010
Saturday, May 8, 2010 WOD
Free Session at Arlington Heights track at 11am!!!
4501 West FreewayFort Worth, TX 76107
-I will offer scaled versions of this workout
-All are welcome to this session
-Feel free to join us at Central Market after the fun
"Murph"
For time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Post time to comments
-mix up pullups, pushups, and squats as needed
-Ex: 10 rounds of 10 pullups, 20 pushups, 30 squats
4501 West FreewayFort Worth, TX 76107
-I will offer scaled versions of this workout
-All are welcome to this session
-Feel free to join us at Central Market after the fun
"Murph"
For time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Post time to comments
-mix up pullups, pushups, and squats as needed
-Ex: 10 rounds of 10 pullups, 20 pushups, 30 squats
Thursday, May 6, 2010
Friday, May 7, 2010 WOD
Warmup:
-Elevated Handstand Practice
-Elevation run
Workout:
For time:
Partner Drag Uphill
21 Burpees
Partner Drag Uphill
15 Burpees
Partner Drag Uphill
9 Burpees
Post time and partner name to comments
---------------------------------------------
150 Double-Unders
Post number of sets to comments
-Elevated Handstand Practice
-Elevation run
Workout:
For time:
Partner Drag Uphill
21 Burpees
Partner Drag Uphill
15 Burpees
Partner Drag Uphill
9 Burpees
Post time and partner name to comments
---------------------------------------------
150 Double-Unders
Post number of sets to comments
Wednesday, May 5, 2010
Thursday, May 6, 2010 WOD
"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman." - Greg Glassman
Warmup:
-Dynamic Stretches
-Wall Climb
-Martial Arts Drills
-------------------
Workout:
Tabata Box Jumps
150 Situps
Post number of sets required to acheive 150 situps
----------------------------------------------------
Stretch!
Warmup:
-Dynamic Stretches
-Wall Climb
-Martial Arts Drills
-------------------
Workout:
Tabata Box Jumps
150 Situps
Post number of sets required to acheive 150 situps
----------------------------------------------------
Stretch!
Tuesday, May 4, 2010
Wednesday, May 5, 2010 WOD
Video: Highgear demonstration
another one...here
-Equipment coming soon at Brandt Fitness & Self Defense
Warmup:
-Handstand practice with partner
-15 Bridges (hold for 5 sec)
-----------------------------------
"J.T."
(21-15-9)
HSPU
Ring Dip
Pushup
Post time to comments
-----------------------------------
Tabata Sprint Uphill
-8 Rounds
-Slight mod...10 sec run/10 sec squat hold/10 sec rest
another one...here
-Equipment coming soon at Brandt Fitness & Self Defense
Warmup:
-Handstand practice with partner
-15 Bridges (hold for 5 sec)
-----------------------------------
"J.T."
(21-15-9)
HSPU
Ring Dip
Pushup
Post time to comments
-----------------------------------
Tabata Sprint Uphill
-8 Rounds
-Slight mod...10 sec run/10 sec squat hold/10 sec rest
Monday, May 3, 2010
Tuesday, May 4, 2010 WOD
-Might want to bring a towel today for situps!
Warmup:
3x
5 Rotations
10 OHS
15 OH Lunges
Run 1 Lap
-------------
Skill:
-Handstand practice with partner
-3x 20 yard uphill partner drag (will be in a wod this week)
-Video: Spealer does Annie in 4:33
-----------------------------------
Workout:
"Annie"
For time:
50-40-30-20-10
Double-Unders
Situps
Post time to comments
Warmup:
3x
5 Rotations
10 OHS
15 OH Lunges
Run 1 Lap
-------------
Skill:
-Handstand practice with partner
-3x 20 yard uphill partner drag (will be in a wod this week)
-Video: Spealer does Annie in 4:33
-----------------------------------
Workout:
"Annie"
For time:
50-40-30-20-10
Double-Unders
Situps
Post time to comments
Sunday, May 2, 2010
Monday, May 3, 2010 WOD
Warmup:
-Dynamic Stretches Upper and Lower Body
-Partner Wheelbarrow (20-15-10)
------------------------------------
WOD:
from May 8, 2004 of the main site...
Max rounds in 20 min:
35 Squats
25 Pushups
Post rounds and fractions of rounds to comments
-shoot for at least 10 rounds
-Dynamic Stretches Upper and Lower Body
-Partner Wheelbarrow (20-15-10)
------------------------------------
WOD:
from May 8, 2004 of the main site...
Max rounds in 20 min:
35 Squats
25 Pushups
Post rounds and fractions of rounds to comments
-shoot for at least 10 rounds
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