Monday, November 30, 2009

Max Dead

Todays ME deadlift was amazing!!! Dan made a 75# PR for a 250# 1RM, and Donna made a 55# PR for a 110# PR, Larry made a 60# PR to end at 245, Rob made a 90# PR to end at 225# (although I think the both of them could have gone heavier) and Bridget got to 135# on her first deadlift WOW!!!!!

WOD:
ME Deadlift
5/3/3/3/1/1

Loss of fellow LE Brothers and Sister

Our thoughts and prayers go out to the families of the 4 Lakewood police officers who were killed yesterday. Please keep them in your prayers as they deal with this tragedy.

Saturday, November 28, 2009

Saturday

Congratulations to Bridget and Josh for finishing up their ramp up program, except to see them in the 4:30 class. Bridget cut off 4:21 from her original Day I WOD ending at 5:18 and Josh cut off 9:45 ending at 5:13. Dan and Larry made it in today for a nice date with a girl. We did Cindy this morning and we have our first benchmark time on the leader board. Larry got 15 rounds + 5 jumping pull ups and Dan got 13 rounds +5+10 RX!
NICE WORK TO ALL!!!

Friday, November 27, 2009

HAPPY TURKEY DAY




We are closed for the day, but Josh had to make it in for a catch up class, his day 10 WOD was 3 rounds + 10 snatches. Josh, Bridget, and Krisit will all be finishing their ramp up class this saturday morning at 9:00 AM, except to see them in one of your classes Mon.

Wednesday, November 25, 2009

A Bear of a day

Got a great introduction to The Bear today, nice push by all. Bridgette and Josh made it in today for the 2nd to last ramp up, we look forward to seeing them in open classes next week. Chexck out the comments link for scores.
Hope everyone has a great Thanksgiving and for those of you who are going nuts on the gluten and sugar this weekend, check out the nutrition blog for a scientific(ish)description of why you feel the way you're going to feel.

WOD:
The Bear
1 rep = power clean, F squat, push press, B squat
do 5 reps without putting the bar down

Level I...................Level II...................Level III
5 rounds................6 rounds..................7 rounds

Tuesday, November 24, 2009

You've got a date with a girl

Today we got a taste of Helen. Check out the comments link for times and weights. Good job all.

WOD:
"Helen"
3 rounds:
400 M run
21 kettlebell swings
12 pull ups







Monday, November 23, 2009

Learning the SPUDS

Had a hard working group today on the WOD. The Ramp up class is doing well on their last week pushing through to the end. Nice work all.


WOD:

continuous clock

SPUDS




Friday, November 20, 2009

CHECK IT OUT

Check out the new nutritional blog link on the right side of this page.(It's in red right above the crossfit journal link.) Very interesting video on grains, watch it, comment about it.
Today was a quickie. Push hard through it you should be in the 3 min or less time frame. Everyone made it in today and got some nice scores, with the Ramp up class finishing off their 2nd to last week. Check out the comments for times and scores.
WOD:
Thrusters 10 sets of 3
find a moderate to heavy weight, stay at the weight the entire workout, if you have a ME Thruster use about 65% of that 1 RM.

MET CON:
10 hip extensions
15 horizontal jumps
15 OH lunges
10 hip extensions
9 horizontal jumps
9 OH lunges
10 hip extensions
6 horizontal jumps
6 OH lunges





Thursday, November 19, 2009

make up day

Donna and Josh both made it in today to make up a missed class. Making some good scores. Josh worked on his cleans and finished his Day 8 WOD in 11:42 with the 25# bar, and Donna got her push press ME in from yesterday and the Met.con for tomorrow. Good scores.

Wednesday, November 18, 2009

ME Press



Today we had a ME Press, working for our best weight for 5 sets

WOD:
Push press
5-5-5-5-5-5

Tuesday, November 17, 2009

Running Grace




Today we braved the wind and rain with a little running. Everyone's clean form is coming along. Nice work everyone.

WOD:
10 clean and jerks
400M run
10 clean and jerks
400M run
10 clean and jerks
400M run

Monday, November 16, 2009

Form work

Today we worked our overhead squat and the ramp up class did their first chipper, and loved it!! Rob and Larry even did a tabata today, just for that extra something.

WOD:
Overhead squats 10 sets of 3 or form work


Saturday, November 14, 2009

team workout

Today was a great intro day Nate joined us for his intro class and had a good push, and bridgette made it in today for a make up class.
WOD:
as a team complete
100 wall balls
100 burpees
75 push press






Friday, November 13, 2009

easy 10's

Braving our first snow of the year (good thing the WOD wasn't a run) and getting in some good numbers. Check out the comments links for everyones scores. Josh made it in twice today (not something that we recommend, but I actually scheduling him that way to get caught up in the ramp up) and the Ramp IV is moving along great.

WOD:
B. squats 5 sets of 3 reps
3 rounds:
Level I..............................Level II...................Level III
500 M row......................500 M row.............500 M row
10 push ups on knees....10 push ups...........10 ring push ups
10 ring/body rows.........10 pull ups.............10 pull ups
10 box dips......................10 stand dips.........10 ring dips

Wednesday, November 11, 2009

burpee what??!!

Was the question of the day. This is a quicky shooting for 3 to 5 minutes range. Kristi made it in today for her 5th ramp up day, doing good and making great gains, soon to be in the regular classes and kicking butt.
WOD:
50 burpee box jumps for time


Tuesday, November 10, 2009

Cleans and stuff

Rob and Larry both did level challenges today accomplishing the vertical jump and the plank hold, I know, 1:15 doesn't seem like it's that long. Todays WOD is heavy heavy cleans. Find the weight you fail at, scale it down 1 addition and go with that weight for all 3 sets.
Than take a rest and kick out your AMRAP. Check out the scores in the comments section.
ME
Cleans 5/5/5

WOD:
5 HSPU
5 Deadlifts
50 Double unders
Level I....................level II.................level III
box push ups.........wall push ups.....wall full range
95/65....................115/95................135/105
double attempts...double unders....double und
ers

Monday, November 9, 2009

Swingin'

At the rate we're going with our level requirement challenges we'll be having a Level I challenge WOD soon. Great job to all. Dan got his jerk requirement, Donna got her plank and Rob and Larry both got their overhead squats. Check out the comments link for scores on the WOD today.

Kristi, Josh and Bridgette all made it in today for their Day 4 WOD. Working on increasing that intensity and push.

WOD:

10 Swings, 1 Pull up

9 Swings, 2 Pull ups

8 Swings, 3 Pull ups

and so on until

1 Swing, 10 Pull ups

Level I............................Level II.....................Level III

m/25-35#......................m/35-55#................m/55-75#

w/20#.............................w/ 25-35#...............w/55#

Saturday, November 7, 2009

Saturday Free class

We had our first free Saturday morning class and got to meet Jackie who kicked out a great score with Dan on a rowing race. Jackie scored 32 squats, 30 sit ups and 56 step ups and Dan scored 67 squats, 41 sit ups and 30 box jumps. Nice work!! While Bridgette made it in today for her Day 3 WOD with a total time of 5:16.