October 8, 2008

If you read the Washington Post, or at least its website, you probably came across an article entitled “‘Gym’s High-Intensity Workout Left Me Disabled,’ Man Testifies” yesterday. Those who follow the main site or the CF Forums are already familiar with the incident the WaPo is reporting. However, we wanted […]
October 8, 2008

So which sucked harder, KB swings or KB SDHPs? Warm-up: Do the march 3x through Walking LungesBear CrawlsWalking High Kicks Workout: In teams of 2, complete: 40/30/20/10 reps of… KB SwingsPush-ups 25 Burpees 40/30/20/10 reps of… KB Sumo Deadlift High-PullsSit-ups Yes, you complete 40 swings and 40 push-ups before moving […]
October 5, 2008

*REMINDER* Saturday (the 11th) Crossfit BWI will be hosting the Mid-Atlantic Hopper Challenge. Russ, Karen, Andrew and Alex (redviking) will be competing, so come out and cheer them on if you’re free! Check out this link for more information regarding the event: Mid-Atlantic Hopper Challenge For the main class we […]
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: […]