December 16, 2009

Tuesday we got a few people together for an early session in order to work in our special guest: Josh Courage. Josh is working on visiting as many local affiliates as he can this week, for a Metro area CrossFit Comunity report. Cool idea, and I was really glad to […]
December 14, 2009

DEADLIFT 1 REP MAX DAY 14 LIFTERS-12 PRS!!! Don’t feel too bad for Chris and Steve, they both pulled over 400 even without going for PRs. A couple things I really loved:All the ladies going well over 200 lbs.Reggie hitting his goal (plus a little thanks to some metric change […]
December 9, 2009

SUNDAY IS ONE REP MAX DEADLIFT DAYCome prepared to lift heavy and se a new PR! Tuesday night we “primed” the movement, with 8 sets of 2 done every 2 minutes. Weight was set at 65% 1RM (except Alex and Ed who added wrong, and seem to be stronger than […]
December 7, 2009

Sara making 120x3x5 look easy! I vetoed Chris’ ideas of hooking his feet on the rafter to move the rope. The key is in the quads! I knew the Lumberjack 20 would take a serious toll. Sundays gameplan took that into account, but included a nasty challenge for those who […]
December 5, 2009

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20 DB Squat Cleans (45lbs each)Run 400m A few words from Chris “Salty” Sheppard: When I queried Tom Brose this morning about the impact of the […]
December 2, 2009

Steve in a deep squat, elbows up. The fingertip grip would make the transition to jerking tough though. Chris missed this one. The bar has been pulled high enough, but he isn’t getting down quite fast enough and has pulled the bar to sternum, but not continued the elbows around. […]
November 30, 2009

Time to catch up on the last two workouts! Thanksgiving we got an aerly start on the day with a 10 AM workout: 15 minute AMRAP5 DEADLIFTS15 PUSHUPS30 DOUBLE UNDERS Followed with Winnie leading a 10 minute flexibility session, which seemed to have the group sewating and shaking more than […]
November 25, 2009

10 THUSTERS50 SITUPS8 THRUSTERS40 SITUPS6 THRUSTERS30 SITUPS4 THRUSTERS20 SITUPS2 THRUSTERS10 SITUPS Nice to see Kyle back in class, as well as Jenny, a visiting CFer from Kentucky, and Hila coming in from he ‘burbs. Have a great Thanksgiving, we’ll do a 10AM workout for whoever is around. . .
November 23, 2009

Warmups included the Spider crawl, which will eep popping up until people “get”it, along with inchworms, bearcrawls and lunges. From there we went into Deadlifts, 3 sets up 5 moving up in weight. From there the main strength work was:DEADLIFT 2 REPS ON THE MINUTE@ 70% 1RM (focus on bar […]