May 27, 2009

In memory of Sgt. Zachary TellierKilled in Action in Afghanistan October 2007 Tuesdays workout was an excessive amount of bodyweight exercises. Actually not my idea of the most effective kind of training, but it has its time. Tuesday was the time, following Memorial Day so this was dedicated to Zach, […]
May 25, 2009

FIND 1RM DEADLIFT After a warmup everyone worked up to a max (safe) single. For some of our less experienced Deadlifters, we kept in the 3-5 rep range. More than a few PRs set, including Sara @225, Maiko @ 220, Chris W @ 297, Dawn and Fatima both @ 151 […]
May 22, 2009

Sara approaches her 1 year CrossFit anniversary with a post Wod ball slam finisher, while Jade gets her first shot at tire flipping. Thursdays WOD was a quick one, with a little outdoor time (running!) 7 Rounds5 DB Deadlifts5 DB Front Squats5 DB Push PressChurch run (approx. 250 M) Chris […]
May 20, 2009

“The old two on one” 2 minutes Thrusters for max reps (m 135/115/95, w 75/65)1 minute rest2 minutes Burpees1 minute rest2 minutes Pullups 3 Rounds, 2 minutes rest between rounds Balance was feeling like a tropical rainforrest with all the humidity 20 people could generate. I liked how they put […]
May 18, 2009

We had a lot to cover Sunday morning, including a request to work on barbell snatches. Spending some time to develop the Olympic lifts is always worth the effort, and we were lucky to have Fred on hand for a little extra coaching. After a general warmup and some PVC […]
May 13, 2009

POWER JACKIE 500 M ROW21 PUSH PRESS (men 135/115/85, women 85/65/45)15 PULLUPS Great to see people step up to a heavier weight for this, highlighted by Steph picking what was basically her max overhead weight to knock off 21 times. Also a strong showing from Michelle, our guest from Combat […]
May 11, 2009

What better way to spend a beautiful weekend morning than hammering out a tough workout with your friends? Rhetorical question, but its a pretty short list. I even came in early enough to get in a quick workout before the 9AM Elements class. Warmup:5 rounds of “Cindy” (5 pullups, 10 […]
May 8, 2009

OK, after a week of computer issues and an upgrade, I am back on track. Luckily the workouts were unaffected by my lack of technical prowess! A quick recap of Tuesdays session: 8 rounds of Tabata Deadlifts Then a Tabata Something Else minus the pullups (Squat, Situp, Pushup) Thursday night […]
May 4, 2009

Having fun is part of fitness! Try new things, put your training to work, get outside and enjoy life!Chris, Monica, Steph and Steve O at the Richmond Muddy Buddy. Meanwhile, the rest of us worked on 5 rep BACK SQUATS, progressing up to 3 heavy working sets. We finished with […]