Thursday, December 31, 2009

ME today

Sorry but I didn't get the camera out in time today for any pics so I've posted some from the donation event, I am still working on the slideshow, hopefully that will be up before the end of next month.

For those of you who know of someone who would like to get started with CrossFit, we have 3 ramp up classes schedule to start Jan 4th. There is a rotating schedule 6:00 AM, a 10:00 AM and a 6:00 PM ramp up class times open and we're hoping to fill them. Have them call or email us and we'll put them on the roll.

WOD:
ME Back Squat
5X3 at 80% of your 1 rep max

Wednesday, December 30, 2009

Time for a quickie

Took a quickie today after the hard CrossFit Endurance workout from yesterday. Beth made it back in today as a visiting CrossFitter, nice to see you again. Check out the scores in the comments section.



WOD:
500 M row
20-15-10
Level I...................Level II...............Level III
good mornings......hip extensions....back extensions
L sits......................V ups....................toes to bar



Tuesday, December 29, 2009

Heavy Pressing and CFE

Today we did some heavy pressing and it was a pick your poison CrossFit Endurance WOD. We also had a visiting CrossFitter, Beth, from Colorado. We are glad you stopped in.

ME:
Push Press: 5x4 @ 75%
Bench Press: 1 RM

CFE:
5 mins on/ 3 mins off x 4
Pick your discipline

Monday, December 28, 2009

welcome back

Welcome back all after the long Christmas break. We started back into the groove of things today by getting the continous clock.

WOD:
Continous clock
cleans
Level I..................Level II.............Level III
m/65#.................m/95#................m/135#
w/45#.................w/65#.................w/85#







Wednesday, December 23, 2009

The 12 days of Christmas

In honor of the holiday we thought we'd spread some Christmas cheer and do "the 12 days of Christmas". A thanks going out to CrossFit Verve for the format.
Other things going on today; Andy got some drills for running form, Bridget got up on 2 boxes for the box jump (see it's really not that scarey) and Donna got all 40 push up on her toes!!!!Do this workout as if you are singing the song. "On the 12 days of Christmas Pukey gave to me 1 Burpee. On the 2nd day of Christmas Pukey gave to me 2 turkish get ups, and 1 Burpee. on the 3rd day of Christmas Pukey gave to me 3 squat cleans, 2 turkish get ups, and 1 Burpee." An so to 12.

WOD:
1 burpee
2 turkish get ups
3 cleans
4 box jumps
5 push ups
6 squats
7 sit ups
8 wall ball
9 double unders
10 swings
11 pull ups
12 mountain climbers





Tuesday, December 22, 2009

form work today

Today we did form work on the rings and got some good muscle up attempts. Save up your energy for tomorrows workout. We'd like to welcome Andy back to the gym, and a shout out to Bridget for finding her squat depth!!!

OH we love the O.H

Sorry about the late post crazy day! Everyones working really hard on their O.H. squat and the form is coming along. Kyle did great on his Day 3 Ramp up with great dead form good job everyone.
WOD:
OH squat
3/2/1/1/1

30/20/10
wall balls
box jumps








Sorry about the late post!

Monday, December 21, 2009

Holiday donation challenge


Friday, December 18, 2009

Light day

We'd like to welcome a new CrossFit member, Kyle had his first ramp up class today and made great time of 6:27 with a row instead of the run (a little to icy out this morning.)


We had a light day today in anticipation for tomorrows challenge, well not really. Today should have been a max. effort format. Push as hard as you can each round and take a minimum of 3 Min rest between each.

WOD:
3 rounds
500 M row

Wednesday, December 16, 2009

TABATA




Today Bridget and Josh got their first taste of the Tabata format with great numbers. Check out the scores.
WOD:
Kettlebell cleans
dips
kettlebell shoulder to shoulder
knees to elbows


Tuesday, December 15, 2009

50 what??!?

This was a long one. Toby programmed today and got a little crazy with the numbers, but it was a good workout and a hard push by all. Everyone worked hard on their double unders, Bridget got 6 in row and Larry got 3!

WOD:
50 double unders
50 push ups
50 double unders
50 pull ups
50 double unders
50 squats
50 double unders

Monday, December 14, 2009

AWESOME!!!

Everybody made some amazing numbers on their Deadlifts today. SSOO many PR's. Good job everyone, check out the comments to see PR #s.
WOD:
Deadlift
5 sets of singles

AMRAP in 12:
250 M row
15 sit ups
10 push press 55/75


























Saturday, December 12, 2009

Saturdays are fun days

Did 2 different WOD's to day, and although we don't have any snow, we got some good sled time in.

WOD 1: Partner race 4 rounds
50 ft sled pull

95# power cleans

You have as long as it takes your partner to pull the sled to do as many power cleans as you can


WOD 2:

4 rounds

50 ft sled pull

10 power cleans


Friday, December 11, 2009

Squats

Todays workout is for those hammies.
WOD:
F squat 3-3-3-3
B squat 3-3-3-3

50 burpee pull ups for time


Wednesday, December 9, 2009

Carry your weight

Had a good push on the workout today, lots of sweat and grunting, hard push.

WOD:
4 rounds for time
Farmer and waiter carry split
50 double unders
25 Knees to elbows
Level I.......................level II.................Level III
m - 15/35.................m - 35/65............m - 55/75
w - 10/20.................w - 15/35............w - 25/55
all double under or double under attempts


Tuesday, December 8, 2009

It's only 10 minutes

Today we did a 10 minute time trial and everyone made great numbers, check out the comments link to see. Our ME today really showed off some strong numbers too. Nice work everyone!!!

WOD:
Press: 3/3/3/3
Push press: 3/3/3/3
Push jerk: 3/3/3/3
10 minute time trial:
Box jumps

Monday, December 7, 2009

Hello to Karen

We got to say hello to Karen today. Some nice times on the board, check out the comments link to see scores. (Sorry Bridget, I accidentally erased the pic with you, I'll get you tomorrow.)
Cd'A CrossFit coeur d alene crossfit cda crossfit Coeur d'Alene CrossFit
WOD:
150 Wall Balls