October 3, 2008

Guess Who?? Now that’s clever We got a lot of work done Thursday! Check out the master results board at the end of the post! Warm-Up: Jeremy + Sit-ups 21-15-9 reps for time of: PVC Overhead SquatsBurpeesSit-ups Workout: Back Squats Game plan was simple: work up to bodyweight for the […]
October 1, 2008

“…focus on body awareness, precision and control are incredibly beneficial” says Tom. Warm-up: 3 times through: 20 squats5 dive-bomber push-ups 3 times through:10 hollow rocks10 back extensions What are Hollow Rocks? Take a look! Workout: Pseudo-Chief! Complete as the following circuit as times as possible in 3 minutes for 5 […]
September 30, 2008

Gymnastics…the missing element? Well, CrossFit programming is broken down into G, W, M: gymnatics, weightlifting, and metabolic conditioning. We obviously spend way more time on the later two, but that needs to change. Not that we will be doing complex routines or iron crosses, but the focus on body awareness, […]
September 26, 2008

10 rounds for time of: 5 Deadlifts 5 burpees Done with a partner. I taught/reviewed the Med Ball clean progression, leading into the second workout: 5 rounds of: 10 Med Ball Cleans 20 Ab Mat Situps times for both workouts by teams Steph/Shannon     6:35-6:43= 13:18 Sara/Graham     […]
September 25, 2008

Summer is over, but the workouts continue! Tuesday night started with 2 rounds of:2 minutes of jumprope2 minutes of 5 pushups, 10 squats, 10 superman After watching Andrew (3:47), Russ (3:05) and Karen (4:46) PR on Fran, class blasted through a 3 person relay, doing 15,12,9,6,3 of:Swings (70-53-45-35 lbs)Thrusters (95-65-45lbs)Pullups […]
September 21, 2008

Don’t forget to pick up your punch card from Tom!! Warm-up: 3x through… 5 pull-ups10 push-ups15 squats20 jumping jacks Workout I: Deadlifts Like Thursday we worked with the 5×5 set/rep scheme. Saw a lot of people pull some impressive numbers but remember: when in doubt DROP THE WEIGHT! Workout II: […]
September 19, 2008

Warm-up: 2x through 20 Squats5 Dive-bomber push-ups15 Supermans/Back Extensions Now for something completely different from Tuesday. Workout I: Back Squat 5×5 The workout is self explanatory. Great work especially to those newbies to the Back Squat! Workout II: Complete as many rounds as possible in 15 minutes of the following […]
September 17, 2008

Warm-up: 2x through 1 minute of… SquatsJump RopePush-ups Workout: Lets Blast Your Shoulders…FOR TIME! Ladder Drill 15 DB Snatches (left)1 Turkish Get-Up15 DB Snatches (right)1 TGU15 V-Up 14 DB Snatches (left)2 TGU14 DB Snatches (right)2 TGU14 V-Up....10 DB Snatches (left)6 TGU10 DB Snatches (right)6 TGU10 V-Up Use 20~25% of your […]
September 14, 2008

A Pleasantly rough workout to end the weekend with. After tackling the warm-up and some light deadlift work, Tom put us through the following: Workout: Complete the following circuit 5x through by getting as many reps as possible in 30 seconds per exercise. So that is 30 seconds of work […]