Thursday, May 29, 2008

Friday May 30 08 CrossFit Total!

Updates:

Dylon(with an o) seems to have found his way back. The boys a monster in waiting and with Austin and Steven  it should make for some fun times.  Congrats to Erika on three new Pr's this morning.  175 #dead, 110B/S,and 60# shoulder press. Awesome stuff!

Albert, after much effort is now solidly at the 5 pull up mark. F%$#^*n way to go Al!

Veronica, a former co worker of Traceys  has settled in nicely. She is one of those people with a natural overhead squat. She is also fun as all get out and seems to like the kool aid.

See everyone tonight for the total. I'm excited, this is going to be a blast.

Mac, awesome job with Fran. Can't wait to hear some stories.

CossFit Total:

Shoulder Press

Back Squat

Dead Lift

Three efforts at each to reach a max then add em up and there ya go.

Thursday May 29 08

Skill Day!

Work on:  Deadlifts, Back Squats and Shoulder Press

Prep for the total!

Wednesday, May 28, 2008

New PRs!!!

Austin and Dylan both got 6 DUs in the WOD today

Dylan climbed the rope - hands only on monday

Austin made it today!

Erica has 3 new PRs after thursday's skill day:  60# Shoulder Press, 110# Back Squat, and 175# Deadlift. Awesome work!

Lots more to come!

Tuesday, May 27, 2008

Wednesday May 28

21 15 9

200M run

21 x Burpees, D/U's, 150# Dead lift

200Mrun

15 x Burpees, D/U's, 150# Dead lift

200 M Run

9 x Burpees, D/U's, 150# Dead lift.

200 M Run

Monday, May 26, 2008

Tuesday May 27 08

4 rounds for time of:

  • 21 squat jumps

  • 21 front squats (95#/65#)

  • 3 muscle-ups ( if you cant do muscle ups do 4 dips & 4 pull ups)

  • 400m run

Sunday, May 25, 2008

Monday May 26 08

Four rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Sunday May 25 08

Rest Day

Saturday, May 24, 2008

Saturday May 24 08

Skill Day

Work the things you suck at!

Friday, May 23, 2008

May 23 08

In all the excitement of getting Tracey back from her excursion west I forgot to make an announcement. Congratulations Tracey on your certification and welcome aboard as an official level one CrossFit trainer! The more the merrier. Mac will be joining the ranks soon.

Friday May 23 08

The Bear

Clean to front squat to overhead to back squat to overhead.

Repeat till failure.

Boys 115 Girls 75

Wednesday, May 21, 2008

Happy Birthday Kelly!

So Kelly is maybe 27 today. Still a puppy but growing up!

Thursday May 22 08

Skill Day

Play around with your snatch and clean!

Tuesday, May 20, 2008

Wednesday May 21 08

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Monday, May 19, 2008

Tuesday May 18 08 Welcome back! MW

Max rounds 20 min.

95 pound Clean and Jerk, 15 reps
Run 400 meters

Warm Up: 3 x 10 reps each of Shoulder Dislocates, Over head squats, pull ups, marching, clean drops, lunges.

Sunday, May 18, 2008

Monday May 20 08

Burpees...Yeah Burpees!

150 Burpees for time.

We will be back in the gym on Tuesday morning.

Sunday May 18 08

Rest Day

Saturday, May 17, 2008

Saturday May 17 08

Rest, Skills, Beer?! Happy Long Week End Every One! See you starting again Tuesday.

CONGRATULATIONS to Tracey who tied for first place in the womans as Rxed division at CrossFit One World. Tie breaker is:

Bear Complex:

Perform "The Bear Complex" to failure. Men will use 115#, women will use 75#. You may only "tap and go" on the ground. Each sequence must be completed within 45 seconds. A sequence of The Bear Complex is as follows- Power clean to a front squat to overhead to a back squat to overhead. You may rest the bar anywhere but on the ground.

GO TRACEY!

Cops Vs Firefighters

Not to fan any flames, but there has been some talk lately about hosting a charity event that would  pit cops and firefighters against one another for the ultimate prize.....that's right..BRAGGING RIGHTS  baby!  I'll be sure to keep you all posted as we sort out details.  Hey Mac, better watch it buddy, Bill is thinking about his team already.  5 members per team, mens division, womans division. All proceeds to charity.

Thursday, May 15, 2008

Friday May 15 08

21 15 9

95 # clean and jerk

D/U's

Finish with one minute cumulative spent in handstand and L sit.

Congratulations to Jamie with a new P/R of 58 D/U's. How long will this one hold up?

Wednesday, May 14, 2008

Thursday May 15 08

Welcome to the family Steve! Good work so far. Keep it up!

Thursday May 13 08

Knees to Elbws

Deadlift 225#

21 15 9

Personal Records Update

Tracey 73 # snatch  73# overhead squat

Albert 5 Pull Ups

Mike 44 D/U's

Tuesday, May 13, 2008

Wednseday May 14 08

It just became clear to me...this ones for you Jamie

21 x 75# snatch

run 200m

21 x 75# SDHP

run 200m

21 x 75# Thrusters

run 200m

Monday, May 12, 2008

Tuesday May 13 08

Mercy Baby

3 rounds of:

15 Burpees

15 kb swings

400M run

Sunday, May 11, 2008

Monday May 12 08

From CrossFit One World:

"Blackjack"

  • 20 push-ups / 1 sit-up

  • 19 push-ups / 2 sit-ups

  • 18 push-ups / 3 sit-ups

  • 17 push-ups / 4 sit-ups

  • 16 push-ups / 5 sit-ups

  • 15 push-ups / 6 sit-ups

  • 14 push-ups / 7 sit-up

  • 13 push-ups / 8 sit-ups

  • 12 push-ups / 9 sit-ups

  • 11 push-ups / 10 sit-ups

  • 10 push-ups / 11 sit-ups

  • 9 push-ups / 12 sit-ups

  • 8 push-ups / 13 sit-up

  • 7 push-ups / 14 sit-ups

  • 6 push-ups / 15 sit-ups

  • 5 push-ups / 16 sit-ups

  • 4 push-ups / 17 sit-ups

  • 3 push-ups / 18 sit-ups

  • 2 push-ups / 19 sit-up

  • 1 push-up / 20 sit-ups

Sunday May 11 08

Rest Day

Saturday, May 10, 2008

Saturday May 10 08

Skill Day

Do something you suck at, then do it some more.

Friday, May 9, 2008

Saturday May 10 08 Personal Records

Haley 50# BP x2

Clay 50 # BP x2

Excellent work girls

Thursday, May 8, 2008

Friday May 9 08

3 rounds of

200 M run

20 Dumbell Push ups ( Man Makers )

20 Clean Drops with 45 # bar

10 HSPU

20 Jumping Squats with bar

Wednesday, May 7, 2008

Thursday May 8 08

Lunges:

2 rounds of:

25 Walking Lunges

25  Dumbell Weighted walking lunges. Weights at sides

25  Walking Thruster Dumbell Lunges. Weight is carried at the shoulders and thrust overhead with each step.

25  Outstretched Dumbell Weighted walking  lunges. Weight is held at arms length parallel to the floor.

Tuesday, May 6, 2008

Wednesday May 7 08

7 pull ups

7 thrusters 95#

7 ring dips

7 burpees.

5 rounds for time.

Monday, May 5, 2008

Tueday May 6 08

4 rings and a squat.  5 rounds of:

5 x RSPU

5 x L holds (legs on the ground, bring up to L is one)

5 x Push Ups

5 x Ring rows

5 x Goblet Squats

Rings must be set low to the ground to facilitate all exercises.

Monday May 5 08

NO CLASSES TONIGHT DUE TO INDOOR RAIN. BACK TO NORMAL TOMORROW MORNING!

IT IS TAKING LONGER THEN I THOUGHT TO CLEAN UP.

Sunday, May 4, 2008

Monday May 5 08

By request .........FRAN

21 15 9

Thrusters

Pull Ups

Saturday, May 3, 2008

Saturday May 3 08 Personal Records

Rest Day

Haley 13 F 93# 130 Dead lift

Chris 13 M 103# 140 deadlift

Chad 12 M 100 # 115 Dead lift

Way to go!

Thursday, May 1, 2008

Friday May 2 08

Elizabeth

21 15 9

Clean 135#

Ring Dips