November 11, 2009

On the heels of Sundays Strengthfest, it was time for a real gasser. Partner challenge style:3 rounds 500 M Rowmax rounds 5 KB Swings/ 5 burpees/ 10 Situps Score by total rounds of 5-5-10 gone while the other person rows. Finished of with a team total of 235 ball slams […]
November 9, 2009

After visiting CrossFit Fairfax for the CF101 lecture Saturday, we were treated to a beautiful summer like Sunday. What better way to celebrate than Overhead Squats? OHS15 (bar)-5-5-3-3-3a few finished up by going for a 1RM A few highlights were Tom A getting 165 after missing it once, Sara getinng […]
November 6, 2009

3 different workouts all in one! What fun! 6 minutes at each station for max reps:Sandbag Clean and StepupsTire FlipsWall ball/Situps (score by lowest # completed) . .
November 4, 2009

TEAM METCON MANIA (aka big group in a tight space)20 minute AMRAP IN TEAMS OF 310 BOX JUMPS10 THRUSTERS10 KNEE TO ELBOWS While one person does those, the two “resting” team mates each perform 2 burpees per set of ten. Finished with some good hip flexor, hamstring, calf and shoulder […]
November 2, 2009

More work on the Deadlift. Sunday morning provided everyone with an extra hour of sleep, so I expected people to feel good. My plan was to focus on some individualized correction and work the problem areas of each persons lift. To begin, we worked up to 4 sets of 3 […]
October 30, 2009

LOCK IT OUT!Thursdays workout was all about making the shoulder and midsection maintain strict control as long as they could. Although the rep scheme was a little odd, the same amount of work could be done much more easily by switching arms each exercise, as opposed to each series. That […]
October 28, 2009

FIND YOUR 20 REP MAX SQUATFor people who hadn’t done a true 20 rep max, this was a bit of a learning process. As long as you can keep bar position, you can do more than you thought. I encouraged everyone to try a little heavier than they felt comfortable. […]
October 26, 2009

With balance being closed for the aannual church procession, we were lucky to have such a nice sunny day. Perfect for some kettlebell work in the City Fitness parking lot. Swing progresion2 handswalking swingssingle armalternating handssingle handle tapdouble handle tap After that it was time for a sprint/ push press […]
October 23, 2009

3 rounds1 MINUTE DEADLIFTS1 MINUTE REST1 MINUTE PUSHUPS1 MINUTE REST With the option of getting in some barbell work, we pushed aside the originally scheduled workout (I’ll save that for another warm day). Still, it was too nice to stay indoors so we went out for a little squat review, […]