Monday February 1 2010

Max rounds in 20 Min of:

20D/U's

10 Burpies

5 Box Jumps

January 30 2010

Rest Day. No classes this week end!

Friday January 29 2010

Find your Max HPC. Then at  3/4 BW complete 100 HPC

Thursday January 28 2010

Complete 500 m row and  35 Wall Ball x 3 then 50 turkish get ups per side.

Wednesday January 27 2010

With a partner. Move as much weight  as possible overhead in 30 minutes.  Loads must be set ahead of time. Only one partner can work at one time but you are allowed to have two bars loaded.

Tuesday January 26 2010

225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Monday January 25 2010

Tabata Something Else

20 seconds on 10 seconds off.

8 rounds each of:

Pull Ups

Push Ups

Sit Ups

Squats

Noon Hour Classes this Week M-W-F Come on in!

Don't forget about March 6. Self Defence with Chris Roberts of Safe International. This is the real deal and will be fun as heck.

Personal Records for the last week of January.

Dawn Pr P/J 50#'s

Marcia 7 D/U's

Mike 52 D/U's

Steph 6 Pull ups

Silas HPC 240

Stephen 500 M row 1:47.2

CrossFitter Award for the month of January goes to Sandra. Awesome efforts. Perfect attendance and continued improvement all around. Congrats!

Clean to Power Clean to Overhead to Front Squat

3 cycles x 10 rounds.

or

Back Squat

1 1 1 1 1 1 1

Saturday January 23 2010

I declare today a RestSkill/Open Gym day. I will be there for 10:00 as per regular schedule.

Friday January 22 2010

50 Reps each of:

Pull Ups

Dips

Squats

3 rounds.

Thursday January 21 2010

3 Rounds for time of:
135 pound Clean and jerk/ 10 reps
50  situps.

January 20 2010

3x Snatch D/L x 185/135

Jump for height x 10,

15 Pull Ups x

http://www.youtube.com/watch?v=-Yt41jB3MIU

Tuesday January 19 2010

D/U's, Push ups

30 reps each 10 rounds

January 18 2010

Shoulder Press

3 3 3 2 2 1 1

Friday 22nd 12:00 Noon IS ON!

Classes are on this week end, I mixed up my schedule. We will be closed next week end Sat 30 and Sun 1

I think I missed a few but here we are.

Kate- Cindy 18 rounds 5 Pull ups

Shannon Jerk 80#

Mike bench Press SRM 200# 142.8 BW

Aurora 28 D/U's

Let me know if you have more to post.

January 17 2010

100 Double Under's

50 Box Jumps

50 Clean and Jerk 135/95

50 Hollow Rock

100 double Under's.

Use Bodyweight.

Rack Jerks

Bench Press

5 reps each 10 rounds

Friday January 15 2010

150 Burpies for time.

Thursday January 14 2010

10 rounds of 5 reps each of:

Skin the cats and Power Snatches

Wednesday January13 2010

“The Filthy 50″

50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Walking lunges
50 Knees to elbows
50 Push press (boys: 45#; girls: 35#)
50 Back extensions
50 Wall ball shots (boys: 20#; girls: 14#)
50 Burpees
50 Double-unders

Tuesday January 12 2010

Weighted Dips, Burpies

5 reps each max rounds 20 min

Monday January 11 2010

Three rounds for time of:
12 Muscle-ups
75 Squats

Sub 4 Pull Ups and 4 Dips if you cannot do Muscle Ups

Odds and Ends

Open Gym time. Here is how it is going to work. Anyone wanting to take advantage of the open gym time is going to have to demonstrate proficiency in 15 movements chosen randomly from our repertoire. This is being done to make sure sure all members utilizing this time have a basic and broad and inclusive  technical ability. Safety is first as these times will be unsupervised. Please contact me (Michael) to set up your "test" The Open Gym is only available to members who have purchased an unlimited training package and 12 hours advance notice is required if you plan on coming in during "Open Gym" times

Sunday January 10 10

Skill Day

Snatch progressions

snatch 1 1 1 1 1

Pulling heavy on Saturday

Dead Lift

1 1 1 1 1 1 1

Friday January 8 2010

Skill Day:

Squat Clean. Progressions and max finding. Should be fun.

Thursday January 7 2010

Circuit Day

1 min each of Row and Dips

8 rounds

Wednesday January 6 2010

Deadlifts 3 3 3 1 1

Jumping squats w bar

Pull Ups

DeadmLifts 225/185

15 10 5

Tuesday January 5.10 GW

Fran

21 15 9

Thrusters 95/65

Pull Ups

Tuesday January 5 2010

Fran

21 15 9

Thrusters 95/65

Pull Ups

This and That

Right on!  Bring it on 2010!

Already a great start to the New Year. Everyone already P'Red on Angie. Wicked job everyone.

Just a reminder that you get 5% off for anyone you bring who does a Wod with us.

CrossFit regionals are up. Our own very own kick ass trainer Tracey is going to represent! Get off your asses you young guys.

Chris Roberts from Safe International will be in to  do a 4 hour Personal Defence Readiness Seminar. March 6 - 4 hours 100.00. This will be FUN!

I have a blog going you can check it out at  http://mikespaleoexperiment.blogspot.com/

Monday January 2010 Metcon

Double Unders to 250. If you miss do 10 KB Swings. Max time 20 Minutes.

Sunday January 3 2010

Angie:

100 Pull UPs

Push ups

Sit Ups

Squats

Saturday December 2 2010

Day Off

10:00 on Sunday. New Schedule starting soon. I have a small job I am finishing so I may have to delay the new class schdule for a few days.