Saturday, October 31, 2009

HAPPY HALLOWEEN!!

We'd like to welcome Bridgette to our fitness family. She came in this morning and pushed through her Baseline workout. Nice work Bridgette, we'll get your picture next time.
Dan also made it in today and got in his max effort pull ups topping out at 15 and bottom score of 11 and then finished off his day with a 4:26 time for the WOD.
WOD:
swings
burpees
Level I...............Level II.................Level III
15-12-9.............21-15-9..................21-15-9
m/25#...............m/55#...................m/75#
w/20#................w/35#...................w/55#

Friday, October 30, 2009

Learning the double under




Working that 15 to 20 min time frame today and focusing on getting the double under timing. Working forward and testing our boundries Larry and Dan both meet their vertical jump requirements for Level I today too, and after all those double unders!

WOD:
50 double unders
7 pull ups/dips
40 double unders
7 pull ups/dips
30 double unders
7 pull ups/dips
20 double unders
7pull up/dips






Thursday, October 29, 2009

Pulling up

Donna made it in this morning for her ME pull ups getting a score of 8 and 9 reps each set with negatives.

WOD:
ME pull ups
5 sets getting as many dead hang pull ups in a row

Wednesday, October 28, 2009

Manmakers

Today we were all introduced to the "Manmaker" and everyone made it in their required time frame, good push everyone. And sorry to Dan, it's just too early in the morning to remember to take pics, I'll get you Fri. Working toward those Level I requirements, Dan got his skin the cat requirement and Larry got his Deadlift by 35# nice job gentlemen.

WOD:
3 rounds
Level I...........................Level II...................Level III
10 manmakers ...........10 manmakers ......10 manmakers
20#/10#........................30#/20#.................40#/30#
300 m row.....................300 M row.............400 M row
5 rope lowers................10 rope lowers.......2 rope climbs






Tuesday, October 27, 2009

Hello to Grace

Everyone is eager to test for their Level II placement and making great gains on their Level I requirement. Larry got his 400 M run in 1:43, Tracie got her 400 M in 1:38, and Dan got his flexed arm hand for 1:15 great times everyone is exceeding their required scores. We had a handful for members today who got to enjoy their 1st benchmark WOD. We had some nice times and everyone is working up to their Rx weight. Check out the comment link at the bottom of these pics to compare times.

WOD:
"Grace"
30 Clean and jerks for time
Level I................Level II...........Level III
m/85#................m/115#...........m/135#
w/45#.................w/75#............w/95#



Monday, October 26, 2009

Squatting

Today everyone got their first taste of a ME front squats, check out the scores in the comments section. I got some nice pics of everyone, and although it doesn't look like it Everyone is getting great depth and control.
WOD:
ME F Squat
5 set of 3 reps

Friday, October 23, 2009

Good clean fun

We had a great day!! All of our ramp up classes have graduated and in their regular Level I WOD!! Lots of fun today. Everyone is eager to get to their Level I challenge WOD and make it into Level II. Rob and Larry both accomplished their standing press requirements, and Larry and Steve accomplished their plank requirements. Good job to all!!!

WOD:
3 rounds:
1 minute cleans
1 minute push ups
1 minute jump ropes


Level I..........................Level II...................Level III
m/clean 45#................m/cleans 65#.........m/cleans 95#
single.............................double unders........double unders

Thursday, October 22, 2009

Get those benches out today

Today is a Max. Effort Bench press

WOD:
5/5/5/5/5

Wednesday, October 21, 2009

Intro to the GHD

OK so I did this one and I apologize for the lack of hamstring work, should have been at least 10.

CONGRATULATION to Dan, Donna and Larry who graduated from their ramp up program this evening. Time differences: Dan cut off 1:58, Donna cut off 2:09 and Larry cut off 4:35 Great Job all. Steve and Andy are both on their last Ramp up WOD as well this week, look for their time changes in the next few days.
WOD:
AMRAP in 20 min
Level I..........................Level II......................Level III
9 bar crunches.............9 K2E.........................9 K2E
7 box dips.....................7 ring dips..................7 ring dips
5 good mornings..........5 back extensions.....5 hip extensions

Tuesday, October 20, 2009

Oh we love the O.H.

Today we had some P.R.'s, Rob addded 25# and Tracie added 40# to their overhead squat, GREAT JOB!!!!!

WOD:
M.E. O.H. Squats
4/4/3/3/1

Monday, October 19, 2009

Tabatas

Donna, Dan and Larry have just finished their last new lesson in their ramp up class and are eager for Weds to re-attempt their 1st ramp up WOD to see how they've progressed. Ramp up I finished there Day 5 WOD and there's an added picture of Steve working out on Sat. (Sorry I didn't post it sooner). Check out the scores and times in the comments link at the bottom of this post.

WOD:
Tabata rowing

Friday, October 16, 2009

Full body workout today

Dan, Donna and Larry got a good sweat going with their 2nd to last WOD in their ramp up program, with Dan getting 4 rounds + 10 snatchs, Donna getting 3 rounds + 10 snatches, and Larry getting 3 rounds + 5 snatches, nice scores and a hard push by all.

WOD:
5 rounds:
Level I...................Level II..................Level III
15 swings 25#.......15 swings 35#.......15 swings 55#
250 M row.............300 M row............400 M row

Thurs WOD

Posting a little late, sorry for the delay.
WOD:
ME Presses
3/3/3/3/3

Wednesday, October 14, 2009

burpee madness

Closer and closer to finishing those ramp up classes.Steve, Dan, Donna and Larry all finished their Day 9 WOD with 13:46 (with a row), 8:49, 10:42 (with a row), and 8:52. With Dan on Larrys heels all the way throught the run.

WOD:
50 cleans for time
At the top of every minute do 5 burpees.
Level I......................Level II.........................Level III
Men 65#..................men 95#.......................men 135#
women 45#.............women 64#..................women 95#

Tuesday, October 13, 2009

Max Effort

Steve and Andy both made it in this morning working toward the end of their ramp up programs. Andy finished his Day 10 WOD with 3 rounds and 20 lunges and Steve finished his Day 8 WOD in 12:57. Almost through it guys.
WOD:
M.E. Deadlifts
5/3/3/3/1

Monday, October 12, 2009

Almost to cold,

It was almost to cold to run today but we toughed it out! Even Steve who got out there and ran at 6:00 this morning, BBRRRRR!!! But we had two P.R's today (personal records), Rob and Tracie both P.R'ed on their 2nd deadlift M.E with #135 and #95.

WOD:
ME Deads 5/3/3/3/1

4 rounds
Level I............................Level II.............................Level III
200 M run.....................300 M run........................400 M run
40 squats.......................50 squats.........................50 squats

Remember, if you are working on a 5 day a week program do the level III workout tomorrow and do only your deadlifts today. If you are working on a 3 day a week program do both but do the Level I WOD.

Saturday, October 10, 2009

Catch up

Steve made it in today for a catch up on his ramp up schedule. He's on track to finish his ramp up by the end of the week and is eager to get going on the open class WODs.
WOD:
5 rounds
10 wall balls
5 push ups

Steve: 6:23 8 and 12#

Friday, October 9, 2009

CINDY

We had our 1st benchmark workout in the gym today, Rob and Tracie had the joy of meeting Cindy. They loved her, as most CrossFitters do. Steve, Donna, Dan and Larry are working hard to finish their ramp up program and making great times. Check out everyones scores in the comments section of this post.

Thursday, October 8, 2009

Day 9

We had an easy going day today with just Andy making it in and finishing his Day 9 WOD in 8:31.

For those of you that might be interested we are talking about putting together a running seminar. Just another chance for you to work on your running form, increase your efficieny, and pick up your intensity. We'll be taking video of your form before and after the seminar to help show you the difference and to help you see what we're working on. If you are interested in this let us know so we can get it scheduled before the weather gets too cold.

Wednesday, October 7, 2009

Congrats to Matt

Matt just finished his last Ramp up WOD in 4:36 cutting off 1:32 from his original time, good job!! everyone else is doing a great job pushing through their WODS, checkout comments for times and scores.

WOD:
Continous clock for snatches
Level 1................................Level 2................................Level 3
1/7 B.W..............................1/2 B.W..............................3/4 B.W.


Monday, October 5, 2009

Ramping up to the end

We are coming close to the end of a few ramp up classes and we are preparing to offer regular class times. As it sits now there is a regular class time M-W-F at 4:30 that is open to any Crossfitter who has finished the ramp up program. As of October 21st we will have open classes at 6:00 PM Mon-Fri and 9:00 AM Mon-Fri. Remember, as soon as you are through your ramp up class you can attend any open regular class that fits into your schedule.

Our ramp up classes are cruising along and everyone is making great gains. Can't wait to see you all in regular classes.
Scores posted in comments









Thursday, October 1, 2009

Bearish day

We starting this morning with welcoming a new member to CrossFit Lake City, Dawn. She's working hard to get through the Ramp up with her Day 1 WOD at 10:07 (scaled down to 10 reps of each) and her Day 2 WOD at 10:22. Good job!

Todays WOD was "bear" like. It is 5 rounds and the bar cannot touch the ground between rounds

WOD:
5 cleans
4 front squats
3 push jerk
2 push press
Level I.............................Level II.............................Level III
30% B.W.........................50% B.W...........................75% B.W.