Max rounds in 20 min:
10 Med Ball Clean and Press
10 Overhead Lunges
10 Pushups
------------------------
Advanced:
10 DB Cleand and Press
10 Overhead Lunge
10 HSPU
Friday, January 30, 2009
Thursday, January 29, 2009
Friday, January 30, 2009 WOD
5:30 pm Downtown CrossFit Social at Central Market!
Be there or do burpees. The fun will continue elsewhere Im sure.
Complete the following for time:
50 Burpee-Pullups
50 KTE
1 Lap around building
----------------------
40 Burpee-Pullups
40 KTE
2 Laps
----------------------
30 Burpee-Pullups
30 KTE
3 Laps
---------------------
20 Burpee-Pullups
20 KTE
4 Laps
--------------------
10 Burpee-Pullups
10 KTE
5 Laps
Be there or do burpees. The fun will continue elsewhere Im sure.
Complete the following for time:
50 Burpee-Pullups
50 KTE
1 Lap around building
----------------------
40 Burpee-Pullups
40 KTE
2 Laps
----------------------
30 Burpee-Pullups
30 KTE
3 Laps
---------------------
20 Burpee-Pullups
20 KTE
4 Laps
--------------------
10 Burpee-Pullups
10 KTE
5 Laps
Thursday, January 29, 2008 WOD
"Nancy"
5 Rounds for time:
400 m Run (7 laps)
95 lb Overhead Squat 15 reps
--------------------
Post-workout fun:
3 rounds, not for time...
5 Get-ups (25 lbs)
10 Situps
5 Rounds for time:
400 m Run (7 laps)
95 lb Overhead Squat 15 reps
--------------------
Post-workout fun:
3 rounds, not for time...
5 Get-ups (25 lbs)
10 Situps
Tuesday, January 27, 2009
Wednesday, January 28 YMCA Closed!
YMCA will be closed today due to weather. Reopens tomorrow morning at 8am.
CrossFit Social Gathering!
5:30 pm Friday afternoon at Central Market!!!
Unofficial celebration of Kristy's birthday!
Be there or do burpees-fun times may continue elsewhere.
KB
Unofficial celebration of Kristy's birthday!
Be there or do burpees-fun times may continue elsewhere.
KB
Monday, January 26, 2009
Tuesday, January 27, 2009 WOD
"Karen"
150 wall ball shots for time
(beginner: 50 tosses)
(intermediate: 100 tosses)
---------------------------
-tons of fun after the workout!
150 wall ball shots for time
(beginner: 50 tosses)
(intermediate: 100 tosses)
---------------------------
-tons of fun after the workout!
Monday, January 26, 2009 WOD
Tabata Session!!!
-20 sec of work
-10 sec of rest
8 rounds of each exercise:
Sumo Deadlift Highpull (55 lbs)
Push Press (75 lbs)
Thruster (bar only)
-Rest 5 min-
4 rounds of each exercise:
Pushups
KB Swing
Situps
Squats
-20 sec of work
-10 sec of rest
8 rounds of each exercise:
Sumo Deadlift Highpull (55 lbs)
Push Press (75 lbs)
Thruster (bar only)
-Rest 5 min-
4 rounds of each exercise:
Pushups
KB Swing
Situps
Squats
Friday, January 23, 2009
New Schedule!
Lots of new people! Hopefully some additional time slots will help. Here they are...
Monday: 11:30, 12:30, 2:00 (advanced), 5:45
Tuesday: 6:15, 12:00, 1:00 (advanced)
Wednesday: 11:30, 12:30, 1:00 (water), 2:00 (advanced), 5:45
Thursday: 6:15, 11:15 (Kettlebell), 12:00, 1:00 (advanced), 5:45
Friday: 11:30, 12:30
Saturday: 10:00 (advanced), 11:00 (free session-open to anyone)
Monday: 11:30, 12:30, 2:00 (advanced), 5:45
Tuesday: 6:15, 12:00, 1:00 (advanced)
Wednesday: 11:30, 12:30, 1:00 (water), 2:00 (advanced), 5:45
Thursday: 6:15, 11:15 (Kettlebell), 12:00, 1:00 (advanced), 5:45
Friday: 11:30, 12:30
Saturday: 10:00 (advanced), 11:00 (free session-open to anyone)
Saturday, January 24, 2009 WOD
11:00 session - wear layers. We planned to go on the roof but due to weather, we may stay inside. Be prepared for anything!
2 Rounds of:
25 Squats
Run 6 Laps
25 Kettlebell Swings
Run 6 Laps
25 Wall Ball Shots
Run 6 Laps
25 Push-Ups
2 Rounds of:
25 Squats
Run 6 Laps
25 Kettlebell Swings
Run 6 Laps
25 Wall Ball Shots
Run 6 Laps
25 Push-Ups
Thursday, January 22, 2009
Friday, January 23, 2009 WOD
Team Session at Radioshack Hill!
-meet in CrossFit room. We leave at 12:05 for a jog to the hill.
-slightly modified from last time...a tad easier!
-split up the reps with your partner as needed.
------------------------------------------------
Beginner: 120 reps of each exercise as a team.
3 Rounds for Time:
Box Jumps 40 reps
Situps 40 reps
Pushups 40 reps
(run down/run up)
------------------------------------------------
Intermediate: 200 reps of each exercise as a team.
4 Rounds for Time:
Box Jumps 50 reps
Situps 50 reps
Pushups 50 reps
(run down/run up)
------------------------------------------------
Advanced: 300 reps of each exercise as a team.
5 Rounds for Time:
Box Jumps 60 reps
Situps 60 reps
Pushups 60 reps
(run down/run up)
Important Announcements!
1. Schedule update will occur over the weekend:
-Look for advanced-only time slots, some 11:30/12:30 sessions, and more. Don't forget Wednesdays at 1:00 is the CrossFit Aquatics session and Thursdays at 11:15 is the half-hour Kettlebell session.
2. Please try to not be late to class!
-If you arrive and we are done with the warmup and halfway through a workout then I will ask you to leave and reserve the right to do so. Five minutes is no big deal but 20 minutes is ridiculous.
3. New faces:
-If you see a new person in class please greet them and make them feel at home. Most of our workouts are pretty awful, so any way to make the experience more enjoyable is always a plus.
-Look for advanced-only time slots, some 11:30/12:30 sessions, and more. Don't forget Wednesdays at 1:00 is the CrossFit Aquatics session and Thursdays at 11:15 is the half-hour Kettlebell session.
2. Please try to not be late to class!
-If you arrive and we are done with the warmup and halfway through a workout then I will ask you to leave and reserve the right to do so. Five minutes is no big deal but 20 minutes is ridiculous.
3. New faces:
-If you see a new person in class please greet them and make them feel at home. Most of our workouts are pretty awful, so any way to make the experience more enjoyable is always a plus.
Wednesday, January 21, 2009
Thursday, January 22, 2009 WOD
Kettlebell class starts today at 11:15am
We will learn the Russian, American and Power swing
50 Burpee-Thrusters for time (95 lbs)
Rest 3 minutes
50 Thrusters for time (bar only)
Rest 3 minutes
50 Burpees for time
-Add times together and post your total to the comments section
-Compare to September 16, 2008.
-----------------------
Post-workout excitement:
Skinning the cat
Muscle up/dip practice on rings
Overhead figure 8 walk with barbell (no greater than 135 lbs)
We will learn the Russian, American and Power swing
50 Burpee-Thrusters for time (95 lbs)
Rest 3 minutes
50 Thrusters for time (bar only)
Rest 3 minutes
50 Burpees for time
-Add times together and post your total to the comments section
-Compare to September 16, 2008.
-----------------------
Post-workout excitement:
Skinning the cat
Muscle up/dip practice on rings
Overhead figure 8 walk with barbell (no greater than 135 lbs)
Wednesday, January 21, 2009 WOD
5:45 pm CrossFit starts this afternoon!
1:00 pm CrossFit Pool Workout today!!!
-led by Mitzi...meet by new CrossFit space then head to pool.
I apologize for the late posts, my computer has been having problems but all should be corrected by the end of the week! KB
Beginner:
5 Rounds for time of...
Deadlift 10 reps
Pushups 20 reps
Walking Lunges 30 steps
(3 laps around track)
--------------------
Intermediate:
5 Rounds for time of...
Deadlift 10 reps
Elevated Pushups 20 reps
Walking Lunges 30 steps
(4 laps around track)
--------------------
Advanced:
5 Rounds for time of...
Deadlift 10 reps
HSPU 20 reps
Walking Lunges 30 steps
(5 Laps around track)
-Scale weight accordingly on deadlifts.
Post weight used and final time to comments
1:00 pm CrossFit Pool Workout today!!!
-led by Mitzi...meet by new CrossFit space then head to pool.
I apologize for the late posts, my computer has been having problems but all should be corrected by the end of the week! KB
Beginner:
5 Rounds for time of...
Deadlift 10 reps
Pushups 20 reps
Walking Lunges 30 steps
(3 laps around track)
--------------------
Intermediate:
5 Rounds for time of...
Deadlift 10 reps
Elevated Pushups 20 reps
Walking Lunges 30 steps
(4 laps around track)
--------------------
Advanced:
5 Rounds for time of...
Deadlift 10 reps
HSPU 20 reps
Walking Lunges 30 steps
(5 Laps around track)
-Scale weight accordingly on deadlifts.
Post weight used and final time to comments
Monday, January 19, 2009
Tuesday, January 20, 2009 WOD
I told everyone we would be doing this one again soon...gotta love the push jerks!
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments section.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments section.
Monday, January 19, 2009 WOD
Warmup: 3 rounds
10 Push Jerk
5 Burpees
----------
30 Barbell Snatch
Workout--Complete the following for time:
100 Squats
20 Pushups
-----
80 Squats
40 Pushups
-----
60 Squats
60 Pushups
-----
40 Squats
80 Pushups
-----
20 Squats
100 Pushups
Post time to comments
10 Push Jerk
5 Burpees
----------
30 Barbell Snatch
Workout--Complete the following for time:
100 Squats
20 Pushups
-----
80 Squats
40 Pushups
-----
60 Squats
60 Pushups
-----
40 Squats
80 Pushups
-----
20 Squats
100 Pushups
Post time to comments
Friday, January 16, 2009
Saturday, January 17, 2009 WOD
Mitzi will be the ringleader today. I might drop by for a few minutes to say hello.
Max rounds in 20 min of:
Beginner:
10 Jump Squat (or regular Squat)
10 Pushups
10 Situps
-------------
Advanced:
10 Knee Tuck Jumps
10 Handstand Pushups
10 KTE
Max rounds in 20 min of:
Beginner:
10 Jump Squat (or regular Squat)
10 Pushups
10 Situps
-------------
Advanced:
10 Knee Tuck Jumps
10 Handstand Pushups
10 KTE
Thursday, January 15, 2009
New Classes!
This schedule goes into effect Wednesday, January 21. The gym closes at 5pm on Monday.
Here are the added classes:
Mondays / Wednesdays 5:45 pm! (regular CrossFit session)
Wednesdays 1:00pm (CrossFit pool session)
Thursdays 11:15 (30 min Kettlebell session)
- There is possibility of creating 11:30 and 12:30 sessions daily.
Please post your opinions this and let me know which time you can attend.!
Here are the added classes:
Mondays / Wednesdays 5:45 pm! (regular CrossFit session)
Wednesdays 1:00pm (CrossFit pool session)
Thursdays 11:15 (30 min Kettlebell session)
- There is possibility of creating 11:30 and 12:30 sessions daily.
Please post your opinions this and let me know which time you can attend.!
Friday, January 16, 2009 WOD
"Mark M's 45th Birthday Workout"--Revisited!
This was a great workout and today is a great day for it...so here we go again.
Complete the following for time:
45 Handstand Pushups (strict form if possible--nose to floor)
45 Pushups
45 Pullups
45 Deadlifts (135 lbs)
45 KB Swings
45 Front Squats (135 lbs)
45 KTE
45 Situps
Post time to comments and compare to November 4, 2008.
This was a great workout and today is a great day for it...so here we go again.
Complete the following for time:
45 Handstand Pushups (strict form if possible--nose to floor)
45 Pushups
45 Pullups
45 Deadlifts (135 lbs)
45 KB Swings
45 Front Squats (135 lbs)
45 KTE
45 Situps
Post time to comments and compare to November 4, 2008.
Wednesday, January 14, 2009
Thursday, January 15, 2009 WOD
(Had to change the workout I originally posted for today b/c we had so many people)
5 Rounds for time: (on rooftop track)
5 Laps
25 Pushups
25 Squats
25 Lunges
Post time to comments.
-skill development after the workout and rowing mechanics.
-------------------------------------------------------------
Don't let this happen to you!
Rowing Videos:
C2 Damper Settings by Angela Hart
C2 Technique Refinement by Angela Hart
5 Rounds for time: (on rooftop track)
5 Laps
25 Pushups
25 Squats
25 Lunges
Post time to comments.
-skill development after the workout and rowing mechanics.
-------------------------------------------------------------
Don't let this happen to you!
Rowing Videos:
C2 Damper Settings by Angela Hart
C2 Technique Refinement by Angela Hart
Tuesday, January 13, 2009
Wednesday, January 14, 2009 WOD
Warmup: (3 Rounds)
15 Squats
10 Push Jerk
5 Press Balance
-----------------------------
"Diane"
(21-15-9)
225 lb Deadlift
Handstand Pushups
Compare time to previous attempt and post results to comments.
-----------------------------
Find a partner for...
100 Walking Overhead Lunges (bar only)
100 Push Jerk (bar only)
-----------------------------
Prepare to feel insignificant...
click here
Push Jerk elements
15 Squats
10 Push Jerk
5 Press Balance
-----------------------------
"Diane"
(21-15-9)
225 lb Deadlift
Handstand Pushups
Compare time to previous attempt and post results to comments.
-----------------------------
Find a partner for...
100 Walking Overhead Lunges (bar only)
100 Push Jerk (bar only)
-----------------------------
Prepare to feel insignificant...
click here
Push Jerk elements
Monday, January 12, 2009
Tuesday, January 13, 2009 WOD
Overhead Squat 3-3-3-3-3-3-3
Post loads to comments.
-------------------------
Complete the following if you have any time left: (5 Rounds max)
5 V-Ups
10 KTE
15 Barbell Rotations
Post loads to comments.
-------------------------
Complete the following if you have any time left: (5 Rounds max)
5 V-Ups
10 KTE
15 Barbell Rotations
Sunday, January 11, 2009
Monday, January 12, 2009 WOD
I hope eveyone is ready for a fun-filled week! I have some great stuff planned.
150 Pullups for time
(Once everyone is done we will head to the roof for more fun.)
150 Pullups for time
(Once everyone is done we will head to the roof for more fun.)
Friday, January 9, 2009
Thursday, January 8, 2009
Friday, January 9, 2009 WOD
10-9-8-7-6-5-4-3-2-1 reps
Squat Clean
Pullups
Handstand Pushups
Pushups
-Post time and weight used on squat cleans.
Squat Clean
Pullups
Handstand Pushups
Pushups
-Post time and weight used on squat cleans.
Wednesday, January 7, 2009
Thursday, January 8, 2009 WOD
Here's one from back in October. Just don't have a protein shake right before the workout like I did last time. Make sure you bring a towel! Nobody wants to do pushups on the parking garage floor.
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
-Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.
-Parkour fun for a few minutes before the workout as a warmup.
Video: Parkour Challenges (awesome video)*
Video: Rolling Technique Proficiency
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
-Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.
-Parkour fun for a few minutes before the workout as a warmup.
Video: Parkour Challenges (awesome video)*
Video: Rolling Technique Proficiency
Tuesday, January 6, 2009
Wednesday, January 7, 2008 WOD
A few quick announcements:
1. No 2pm session today!
2. 5pm meeting for all who are signed up for CrossFit regionals.
3. Today is the last day to sign up for January monthly unlimited sessions!
---Obstacle Course/Gymnastics Warmup---
Then...
Choose one of the following:
As many rounds as possible in 20 min:
5 Military Press (bar only)
10 Push Press (bar only)
15 Thrusters (bar only)
-------------------------
As many rounds as possible in 20 min:
(If you can't do a strict form L-pull, this isn't for you)
5 Box Jumps
10 L-Pullups
15 KTE
-------------------------
1. No 2pm session today!
2. 5pm meeting for all who are signed up for CrossFit regionals.
3. Today is the last day to sign up for January monthly unlimited sessions!
---Obstacle Course/Gymnastics Warmup---
Then...
Choose one of the following:
As many rounds as possible in 20 min:
5 Military Press (bar only)
10 Push Press (bar only)
15 Thrusters (bar only)
-------------------------
As many rounds as possible in 20 min:
(If you can't do a strict form L-pull, this isn't for you)
5 Box Jumps
10 L-Pullups
15 KTE
-------------------------
Monday, January 5, 2009
Tuesday, January 6, 2009 WOD
World Record deadlift 1003 lbs.
Pretty amazing actually. But what is his "Fran" time, or "Cindy" rounds?
------------------------------------------------------------------------------
Meet upstairs in free weight area for...
Back Squat 5-5-5-5-5
post loads to comments
(Plenty of time will be spent on warm-up sets--even Rahul has to do the warmup sets!)
Sunday, January 4, 2009
Monday, January 5, 2009 WOD
Meet in CrossFit room, then we will head upstairs for...
"Lynne"
Bodyweight Bench Press (max reps)
Pullups (max reps)
-------------------------------------
post-workout excitement...
3 Rounds:
15 L-Pullups
15 Floor Wipers (135 lbs)
45 lb Plate Carries (walk from freeweight room to office area and then return)
(multiply number of rests along the way to 10 and match that number with Burpees)
"Lynne"
Bodyweight Bench Press (max reps)
Pullups (max reps)
-------------------------------------
post-workout excitement...
3 Rounds:
15 L-Pullups
15 Floor Wipers (135 lbs)
45 lb Plate Carries (walk from freeweight room to office area and then return)
(multiply number of rests along the way to 10 and match that number with Burpees)
Saturday, January 3, 2009
Southwest Regionals!
Hell's Half-Acre at GSX (Southwest Regional Games tryout)Anyone interested in competing in the CrossFit Games this year please speak with me asap. Registration will fill up quick! Click the picture to get more info and to register.
Friday, January 2, 2009
Thursday, January 1, 2009
Friday, January 2, 2008 WOD
First CrossFit session of the new year!
Clean & Jerk
30 reps for time
-----------------
Round 2: (6min session)
-Pick any 3 bodyweight exercises.
-Do each exercise for 2 minutes...as many reps as possible.
-Post your choice of exericses so we can see who was the most daring.
(Some examples: HSPU, pushups, ring dips, front dips, jump squats, kip-ups, situp, the list goes on and on...)
-Practice the clean and jerk 5-10 min.
Warmup: 3 Rounds
-5 Jumping Pullups/10 Pushups/15 OHS
Round 1:
"Grace"Clean & Jerk
30 reps for time
-----------------
Round 2: (6min session)
-Pick any 3 bodyweight exercises.
-Do each exercise for 2 minutes...as many reps as possible.
-Post your choice of exericses so we can see who was the most daring.
(Some examples: HSPU, pushups, ring dips, front dips, jump squats, kip-ups, situp, the list goes on and on...)
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