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, 2008
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!
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
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
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Saturday, May 24, 2008
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
Clean to front squat to overhead to back squat to overhead.
Repeat till failure.
Boys 115 Girls 75
Wednesday, May 21, 2008
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.
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.
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.
150 Burpees for time.
We will be back in the gym on Tuesday morning.
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!
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?
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
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
21 x 75# snatch
run 200m
21 x 75# SDHP
run 200m
21 x 75# Thrusters
run 200m
Monday, May 12, 2008
Sunday, May 11, 2008
Monday May 12 08
From CrossFit One World:
"Blackjack"
"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
Saturday, May 10, 2008
Friday, May 9, 2008
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
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.
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
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.
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.
IT IS TAKING LONGER THEN I THOUGHT TO CLEAN UP.
Sunday, May 4, 2008
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!
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
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