Wednesday, September 30, 2009

Thrusters and pulls

Powering through those ramp up classes this week. Andy's cranking out 3 classes this week, scoring 3:50 for Day 3 WOD and 5:58 for Day 4 WOD (I tried to get better pics this time Andy ;o). And Dan and Larry finished their Day 3 WOD as a team in 9:37





Monday, September 28, 2009

Ramping up hard core

We had a great day of ramp up classes. Ramp up III and II are doing great! I'm seeing great form and eagerness to push that intensity. Good job to all check out times or share your thoughts in comments.





Sunday make up class


The 4:30 M-W-F class had to make up a missed session last week with a sunday afternoon workout. We went outside and enjoyed one of the last nice days of summer with some overhead carries and some swings.
Times posted in comments

Saturday, September 26, 2009

Saturdays catch up

We had a few people in this Saturday for some intro classes and some ramp up catch up. Andy made it in this morning for his Day 2 ramp up WOD, finishing in 9:22.
We'd like to welcome Patty and Luree to our fitness family. Patty came in this morning to get her Day 1 ramp up WOD in and made a nice time of 4:39 (without the runs and without pictures, we'll get you next time Patty), and Luree was here in the afternoon, finishing her Day 1 Ramp up WOD in .

Friday, September 25, 2009

Good clean fun

We are off to a great start in our 3rd ramp up class, Donna, Dan and Larry are doing great. The 4:30 class is making some good scores and all in all we had a fun night.
Scores posted in comments

WOD:
M.E. Cleans or form work
5-3-3-1-1

10 min AMRAP:
Level I...................................Level II..................................Level III
90 tuck jumps.....................30 double unders..................30 double unders
5 handstand push ups........5 handstand push up...........5 handstand push ups
w/box asst..............................on the wall.............................on parallettes

Wednesday post

We'd like to say welcome to a new member, Andy. He came in this Wednesday to give us a try and is up and running in the ramp up class. His Day 1 WOD time: 7:41.

Matt is cruising right along in his ramp up program, finishing off his Day 8 WOD in 7:56.
Nice times gentleman.




Monday, September 21, 2009

running around

We had a great day today and they just seem to get better. Steve and Matt both made it in today, and steadily working their way through the ramp up program and the 4:30 class did a hard push for their runs. After all that we had a busy evening with 2 introductory classes. It was great to have everyone stop in and we have signed up our next 2 ramp up classes. Welcome to all the new comers we are happy to have you in our fitness family: Steve Tyson, Dan and Donna Ralls, Larry Wise, and some of the members of the NIC dance team, Laney, Jessica, Erin, Theresa, Tahnee, Maeve, Daniel and Lorna. If we missed any of you in pics today, don't worry we'll get you eventually!
Scores are posted in comments
WOD:
level I........................................Level II....................................Level III
200 M run................................400 M......................................400 M
25 dips......................................25 asst ring dips......................25 ring dips
400 M run................................400 M......................................400 M
25 deads 65/45........................25 deads 115/95....................25 deads 135/115
400 M run................................400 M......................................400 M
25 push ups..............................25 push ups.............................25 push ups
200 M run................................200 M......................................200 M

Intro. class WOD:
200 M row
3 rounds
7 box jump
7 jumping pull ups
7 deadlifts (PVC)


Friday, September 18, 2009

So, everyone ran so fast today I didn't get any pics, but we had a great day.
There were several Level movement challenges today, Mischelle accomplished her level I push ups requirement, and Tayla and Tracie both accomplished their level I sit up requirement. Good job all!
scores for ME and WOD on comments

WOD:
Level I....................................... Level II.................................. Level III
80 jumps/50 M sprint........... 100 jumps/100 M sprint ...50 double unders/100 M
70 jumps/ 100 M sprint ........90 jumps/200 M sprint..... 40 double unders/200 M
60 jumps/150 M sprint ........80 jumps/300 M sprint ......30 double unders/300 M
50 jumps/200 M sprint........70 jumps/400 M sprint .......20 double unders/400 M


Wednesday, September 16, 2009

Tabata Fun

Today we had Mischelle, Rob, and Tayla finish their first full scale WOD. We also had Steve start day one of the Ramp Up Class. I do believe fun and suffering was had by all! Great job today everyone.

WOD:
2 minutes of Tabata (20 seconds of work followed by 10 seconds of rest) of the following:
Box Jumps
Sumo Deadlift High Pulls
Sit Ups
Wall Ball
Note: no rest between between stations.







Monday, September 14, 2009

Last day for Ramp up I

Today was the last day for our 1st ramp up class. Everyone pushed hard and made some great gains. Posted below are the 1st day and the last day scores for the same workout. GREAT SCORES!!!


Robert: 16:58/7:54 cutting off 9:04
Tayla: 20:31/6:41 cutting off 13:50
Mischelle: 12:47/4:27 cutting off 8:20
Tracie: 20:25/8:17 cutting off 12:08


Friday, September 11, 2009

9/11

NEVER FORGET


Today is 9/11. Take time to REMEMBER what happened on this day. Take time to HONOR those who died on this day. Take time to HONOR all who have fallen since that day. Think about it, but most importantly NEVER FORGET. The CrossFit Hero workouts are tributes to Soldiers, Law Enforcement Officers, and Fire Fighters who have fallen in the Line of Duty. HONOR them by picking a workout and giving it everything YOU have, because they gave everything THEY had. The following is a video on LT Mike Murphy, Navy Seal, and the first Hero workout.




The Defenders Creed

I accept and understand that human predators exist. Criminal or
terrorist, they take advantage of our civilized society to prey upon
the weak. They represent evil and must be confronted and defeated.

I believe that self-defense is a moral imperative, and that illegitimate
force and illegal violence must be met with righteous indignation and
superior violence.

I will not rely on others for the security of myself, my family and
my community.

I proudly proclaim that I run with a like-minded pack. I do not amble
through life with the mind-numbed herd.

I will train with my chosen weapons, maintain them and carry them in
a condition of readiness at all times.

I will be mentally prepared and physically equipped to effectively
respond to an attack or emergency.

I will constantly test myself against realistic standards to discover
my strengths and weaknesses. I will turn weakness into strength.

I will seek to learn new skills and techniques, and then teach what I
have learned to other members of the pack.

Be it with firearm or blade, empty hand or blunt object, I will hit
my enemies hard, fast and true.

I will live a quiet and unobtrusive life, but I will develop and retain
the capacity for swift and decisive violence.

I recognize that I am the modern equivalent of the traditional
Minuteman, and that I may be called to service at any time against
heavily armed enemies. I will respond effectively.

I accept that I am a pariah among some of my countrymen, and a
quaint anachronism to others. I will not hold their ignorance against them.

I will win, or die trying.

I swear this creed before God, my family and my fellow citizens.

Author Unknown

We'd like to welcome Steve to our fitness family, he had his intro. class (early) this morning and put up a nice score for the baseline (10:03). Can't wait to see him for his 1st ramp up class next time. (It was too early in the morning for the camera apparently so we'll get a pic of you next time.)

Ramp up class II is off and running and getting closer to being on the WOD board.

Today was the 2nd to the last day of the Ramp up I class. We learned swings and rope lowers today and rushed through the WOD, everyones intensity is gettin' goin' good job.

Today

Wednesday, September 9, 2009

Ramp up class I

Coming to the end of our 1st ramp up session and everyone is making good progress, I can't wait to see everyones score when we repeat the 1st workout of the session

We worked on the snatch today, good job to all.

Tuesday

I know it's a little blurry, but at least we finally got a picture of Matt, in a great squat form by the way, lookin' good!!!
Matts on his 2nd day of his ramp up program and making great numbers. Score for the 1st two classes are posted in comments.

Monday, September 7, 2009

Learning the back squat

Today Ramp up class I learned the back squat, which I am sure felt great after all those med ball cleans! Good job class. And on top of all that fun Rob earned our first "intensity" T-Shirt, and we haven't even ordered them yet!


Sunday, September 6, 2009

Added programming

Starting Monday the sites going to change just a bit. We have been posting programming based on what you would be doing if you are following along at home, but with our first ramp up class coming to a close, (and all the members doing great in that by the way) we are going to be posting what will be happening that day in the gym.

On a happy note we would like to welcome Matt to the CrossFit family. Matt is a firefighter from station 1 who has just started his ramp up program, we'll get a pic posted soon! Good to have you with us Matt and welcome to our fitness family.

Although we are new, and won't be making a large deposit into the Fight Gone Bad fund we are signed up and ready to go. We have sent e-mails to all the local CrossFits in hopes of putting together a fun community event, and we hope that some will join us in the fight against prostate cancer and supporting our "wounded warriors". Hope to see you there.

Friday, September 4, 2009

Rest Day

Enjoy the outdoors, summers almost over





Thursday, September 3, 2009

Working with a friend

You'll need a buddy for this one, perfect time to introduce a friend to CrossFit. If you can't find a buddy just extend your sprint by 3X

WOD:
50 M run with your buddy holding you back (rope, belt or elastic band around your waist, as you run the create drag and pull away from you)
both do: 21 sit ups and burpees
50 M run with resistance (switch buddies)
both do: 15 sit ups and burpees
50 M run with resistance (1st person again)
both do: 9 sit ups and burpees
50 M run with resistance (2nd person again)

Wednesday, September 2, 2009

Pumping some iron today

Actually we'll be lifting some iron but you get it

WOD:
ME Deadlift
5-5-5-3-3-1

Tuesday, September 1, 2009

I warned you...

So the next set of workouts is pretty hamstring heavy (and no, Toby didn't program this one I did).
WOD:
AMRAP in 20:
5 SPUDS (on rings or parrellettes do a push ups, swing legs through without touching the floor and do a dip and swing back that's one)
5 burpee long jumps (instead of jumping up jump out as far as you can everytime)
5 GHD (back extension or hip extension depending on your ability level)