Wednesday, April 30, 2008

Thursday May 1 08

Straight from our favourite home page

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Tuesday, April 29, 2008

CrossFit at the Hillside Festival..Oh My!

Just got the news. Our application has been accepted. Rebel Fitness will be hosting two one hour "classes" at Hillside this year.  Functional Fitness and Health baby,  Get some!  Hopefully we get early morning slots so we don't have people wilting like pretty flowers in the blistering heat.  LOL

Wednesday April 30 08

5 rounds of

135 pound thrusters max reps 15 sec

Rest 45 sec

50# Weighted Pull ups max reps 15 sec

Rest 45 sec

Max Burpees 15 sec

Monday, April 28, 2008

Sunday, April 27, 2008

Monday April 28 08

3 rounds of:

15 x 95# Power clean

10 x 40# Goblet Squat

5 x 95# Thruster

Run around the building

Sunday April 27 08

Rest Day

Saturday, April 26, 2008

Saturday April 26 08

Skill Day

Work on Squats and Cleans.

Air squats, goblet squats, jumping squats, back squats. Cleans, jump and land, med ball, clean drops and finally cleans with bar.

After practicing  do a cumulative 2 min L sit. Every time your feet hit the ground do 3 goblet squats 40#, and 3 power cleans 45#.

Thursday, April 24, 2008

Friday April 23 08

For Time:

500 M run

50 Dumbell Snatches 25 per arm.

50 M overhead walk 95 #

50 Push Ups

500 M run

50 Supermans

50 L lifts

50 Hollow Rock

500M run

50 Jumping Squats

50 M Lunges

50 Box Jumps

Friday April 25

We are having our monthly get together. Morning classes will be combined with evening classes so we all get to sleep in on Friday morning. Pass the word around. See you on Friday evening at 6 pm and feel free to join us for a few adult beverages afterwards.

Mike

Wednesday, April 23, 2008

Tuesday, April 22, 2008

Wednesday April 23 08

3 3 3 3 3

Back Squat

Monday, April 21, 2008

Tuesday April 22 08

Max shoulder press

3 3 3 3 3

Sunday, April 20, 2008

Monday April 21 08

5 Dead Hang Pull ups

Sprint 100 M with 60# bag

1 Rope climb

Max rounds 20 minutes

Sunday April 20 08

Rest Day

Saturday April 19 08

Skill Day

Thursday, April 17, 2008

Friday April 18 08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday April 17 08

Skill Day

Practices things you are bad at! L sits, handstands etc

Wednesday, April 16, 2008

New Personal Records

Fraser:

165# power clean

8 sec L sit

37 D/U's

Sara:

13 D/U's

So CrossFit works?

Wednesday April 16 08

Grace - revisited!

Clean and Jerk 135#


30 reps for time

EVENING CLASS:

Once around the building

30 box jumps

30 K/B swings

30 Push Ups

Once around the building

30 squats

30 pull ups

30 wall ball

Once around the building

30 ring dips

30 thrusters

30 vertical leaps

And when everyone is done. Everyone does a rope climb!

Tuesday, April 15, 2008

April 15 08 Rope Climb Challenge!

Boys and Girls we finally have a rope! Warm up them rope climbing muscles. First hands only climb, with a touch on the girder wins something. Just in case it is too easy we shall set a date for a timed climb or three.

Mike

Monday, April 14, 2008

Tuesday April 15 08

400 M Walking lunges

Monday April 14 08 Personal Records

Tracey and Kelly both make 105 # cleans. . They both look darn good doing it. Way to go!

Monday April 14 08

Due to an increasing demand we will be offering  Monday night classes from 6 - 7 pm as of April 21st. Hope to see you all there.

Michael

Sunday, April 13, 2008

Saturday, April 12, 2008

Saturday messing around

Took Tao and his buddy down to the space this evening and did some dead lifting and rowing with the boys. They did three rounds of 200 M rows. Tao went from 1 09 down to 1 08 to 1 05. Jackson had some issues with balance and co ordination. But heck they are 7. Tao took his dead to 80# today. We got Jackson to 45#, he had never lifted before.

Mike Cleans: 3x135 3x140 3x145 1x150 1x155 then 3 x 160 all fails. Not aggressive enough.

Good Time!

Personal Records

Mike 155 # squat clean

Sara 4 D/U's

Mike 38 D/U's

Kelly 28 D/U's

Haley 2 Reverse D/U's

Jamie 6 RDU's

Mathis 2 D/U's

Saturday April 12 08

Skill Day

Work on Cleans and Dead lifts

Albert did Christine

Friday, April 11, 2008

Friday April 11 08

Yeah Burpees

21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows

Wednesday, April 9, 2008

Thursday April 10 08

15 10 5

Power Clean

Back Squat

Overhead Carry ( 15 M)

One Half bodyweight

Tuesday, April 8, 2008

Wednesday April 9 08

Just a reminder that we will only be running an evening class tomorrow.

Cindy max rounds in 20 minutes of:

5 pull ups

10 push ups

15 squats

Monday, April 7, 2008

Tuesday April 8 08 MG

For Time

10 rounds of:

Sprint 100 M

25 squats

10 Push Ups

Why don't we name this one in the morning.

Sunday, April 6, 2008

Monday April 7 08 G

4 rounds of:

Max effort pull ups.

50 squats

Max effort Hand stand. (wall, or free standing)

50 squats

Count number of pull ups and time. If you can't do a handstand stand with bar overhead for max time.

Saturday, April 5, 2008

Sunday March 6 08

Rest Day

Saturday April 5 08

Make Up Grace

30 reps 135 pound clean and jerk

Thursday, April 3, 2008

Friday Fun..BabyApril 4 08

50 Jumping Pull Ups

50 Squats

50 Lunges

50 Box Jumps

50 Push Ups

50 Sit Ups

50 Dips

50 Skips

50 Vertical Leaps

50 KB Swings

Wednesday, April 2, 2008

Thursday April 3 08 W

Thursday we do Grace!

Clean and Jerk 135#

30 reps for time

Tuesday, April 1, 2008

Wednesday April 2 08

250 M row

Skipping

Hollow Rock

Box Jumps

Wall Ball

K/B swings

Rower determines duration at each station. More people = more stations!

Evening Group :

Max Dead lifts

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