May 6, 2007

When you have a dedicated group of CrossFitters, it gets to be pretty fun to put together workouts. Todays crew was up for the challenge, and got a nasty Sunday wakeup. Usually I like to keep the whiteboard out of site, but I knew todays wouldn’t look to bad. 10 […]
May 2, 2007

5 DB Squat Clean Thrusters5 Arm Snatch each side5 Burpees Dumbells should total 1/2 BW Scored by rounds completed in 5 minutes, with 2 minute rest. Four rounds total. . .
April 30, 2007

Too nice a day to stay inside, so we took the group out to a local park for the workout. Worked KB swings and PVC Overhead Squats to prepare, then went into a combined “Nancy-Helen” workout. 3 ROUNDS Run (estimated 600M first time, 300M all others)21 Swings12 PullupsRun (est 300M)15 […]
April 26, 2007

Well, 30 muscle ups wan’t in the cards for today. 120 pullups ad dips wasn’t soundin so great either sfter grappling, so I worked on MU technique. Warmed up with 4x 5 Lsit pullups and Ring Dips. Then 24 jumping muscle ups, raising the rings every 3 reps. Followed with […]
April 22, 2007

i just got back from the CrossFit certification in Michigan. I met a lot of great people and saw some old friends. In the mean time, Jen stepped up to lead the CFDC workout, and she came up with a fun game called “the Grab bag of Pain” That must […]
April 17, 2007

After some more thought on yesterdays post, I realized to just let people do there own thing Last thing I need to worry about people scared of the mythically deadly squat. Instead of wasting time trying to convince these suckers, I took my frustrations out on the unsuspecting participants in […]
April 16, 2007

More people keep showing up for the Sunday class. This past weekend 19 participants braved the cold drizzle to show up. Interestingly (to me at least) is that I am getting a bunch of trainers from “Big Box” gyms showing up. One guy named Steve has come for about 2 […]
April 11, 2007

Tuesdays workout: 4 rounds for max circuits in 6 minutes of:5 Squat Cleans4 Renegade Rows3 Push Presses2 Overhead Squats1 Burpee 15 people, sweat and dumbells all over the place, we might have scared some folks. . .
April 8, 2007

Happy Easter!We celebrated with the 12 stations of the Cross (Fit). . .