Wednesday, March 31, 2010

1 mile run

Loving the sun today especially since we were running. Great time all for the workout check out the comments for scores.

WOD:
600 M run
15X15 cross chops
12 shoulder to shoulder
400 M run
15X15 cross chops
12 shoulder to shoulder
600 M run















Tuesday, March 30, 2010

another 10 min test

April is just around the corner and we are getting ready for our next clean eating challenge. Sign ups for the event are on the door, remember this is a 7 week challenge. Everyone who wants to compete has to throw in $10 to the pot the best guy and girl split it. Everyone has to keep a food log because judging in a tie will be based on these. In the event there are 1 or 2 women than the pot will be given to top challenger not top girl or guy.

Worked a little on those pesky double unders again today, everyone seems to be making progess toward getting the rhythm.

WOD:
F. squat 3X5 80%
3 max effort attempts static hang pull ups

10 minute test
double unders




Mondays workout

Sorry everyone I'm running behind.

WOD:
40 GHD sit ups
30 handstand push ups
20 ring dips
10 X 10 pistols

Level I............................Level II..............................Level III
sit ups............................GHD sit ups......................GHD sit ups
HSPU on box @ angle...HSPU on box....................HSPU
box dips.........................asst. ring dips...................ring dips
to box............................asst. w/ring......................pistols

Saturday, March 27, 2010

Saturday fun

Had a fun workout this morning working on a race format. It was wonderful to get out in the sun!!

WOD: 4 rounds
"run burpees race"
get a partner 1st person run 400 M
2nd person has the amount of time it take there partner to run to do as many burpees as they can
then switch





Thursday and Fridays workout

Sorry, I'm falling behind, crazy week lots of distractions! Had a good workout at the end of the week, we repeated the same workout 2 days in a row because I wanted to make sure that everyone had a chance to enjoy it.

WOD:
10 minute test pick one:
burpees
jumping pull ups
swings
sit ups






Wednesday, March 24, 2010

almost a mile

Today was a great day for running, so we did.

WOD:
400 M run
20 hip extensions
400 M run
50 push ups
400 M run
20 box jumps






Tuesday, March 23, 2010

rope work

OK so I got some pictures today, just not very good ones, they'll be better tomorrow. Got a good workout today with the rope, so excited that we have those now!!! Great job, almost everyone did full scale climbs!
WOD:
500 M row
5 rounds:
10X10 1 armed snatch
1 rope climb
Level I..............Level II..................Level III
20#/10#..........35#/20#................55#/35#



Monday, March 22, 2010

squats

Sorry no pics, I just didn't get it done today I know, I'll make up for it tomorrow.
WOD:
B Squat
5X5 at 75% or 1 RM

Friday, March 19, 2010

Thruster work

Got some great workouts today and had a full class this morning at 9:00. Check out the comments for scores.

Thrusters 1 RM

WOD:
3 rounds:
30 pull ups
20 standing long jumps
10 OH squats
Level I........................Level II..........................Level III
65#/45.......................75#/55#........................85#/65#




Thursday, March 18, 2010

working the OH

Donna, Mike and Kim made it in today for the AM workouts check out the scores in the comments. We also got a good pic of Ally and Chris for their 2nd ramp up, showing great form.
WOD:
3 rounds
30 pull ups
20 standing long jumps
10 OH squats

Level I......................Level II....................Level III
65#/45#..................75#/55#...................95#/65#
jumping pull ups....pull ups.....................pull ups

Wednesday, March 17, 2010

When I say jump...

Happy st. patty's day. Lexie was the only one today to get into the patty's day spirit, but I think she had enough for all of us, thanks Lexie. Had a pretty easy one today, sorry about that, we'll kick it up tomorrow. Some great benefits of todays workout, Josh and Tracy both got double unders and Ryan said it "clicked" and hes got his double under rythme down now. Good work.
WOD:
every minute on the minute
SD high pulls
10 double unders

Level I..........................Level II............................Level III
5-55#/25#...................10-75#/55#....................10-95#/75#
attempts......................double unders................ double unders

Tuesday, March 16, 2010

spring cleaning

Carley and Ashley finished their ramp up program. Carley cut off 2 min and 19 seconds off of her time and Ashley (didn't finish the 1st days WOD) cut off 4 min and 2 seconds off of her time doing the complete WOD. GREAT JOB LADIES! Look for them in your next open class time.
Everyone else worked on their cleans today, taking a back off day after the filthy fifty.
We'll pick up the intensity tomorrow.

WOD:
5X5 Cleans 75% 1 RM

Monday, March 15, 2010

filthy fifty

Everyone did the filthy fifty today and made some great times (check out the comments for scores), and Chris came in this week to start his ramp up program.

WOD:
50 of each exercise
box jumps
jumping pull ups
swings
walking lunges
knees to elbow
push press
back extensions
wall ball
burpees
double unders



Saturday, March 13, 2010

Saturday WOD

We had a really busy saturday. Meghan, Dan and Andy all showed up for the Saturday WOD, and we'd like to welcome Ally, who came in and gave it a try today. Everyone had a really great push!! Thanks to Dan and Andy for sticking around afterward to help put up the rope climbs, and to Lexie and Brook for testing them out. Guess what we'll be doing this week?!
WOD:
3 rounds
1 min. pull ups
1 min. wall balls
1 min rest
1 min. box jumps
1 min GHD work
1 min. rest

Level I......................................Level II.......................Level III
ring rows..................................pull ups.......................pull ups
12#/8#.....................................20#/12#.....................20#/12#
14"/12"....................................20"/18".......................24"/22"
good mornings........................hip extensions............back extensions

Friday, March 12, 2010

working the muscle up progression

We all worked muscle up progressions today in the WOD, nice work, I'm expecting to see a lot of people getting those down soon.
WOD:
AMRAP in 15:
3 muscle ups
5 deadlifts 75% 1 RM
7 burpees

Level I......................level II...................Level III
1 dip/1 pull up X3...asst muscle ups....muscle ups
*scores will be posted tomorrow















Thursday, March 11, 2010

upside down

Carley, Andrew and Ashley made it in today working through their ramp up program, they only have 2 more sessions to go and they'll be coming into the open classes by next week. Mike, Andy and Donna got a good row in this morning along with some upside down stability work. Andy kicked Rob off the board for top 1000 M row by :03 and Donna bet her own leader board time by :20 good job.

WOD:
1000 M row
As many handstand push up as possible in 10 minutes









Wednesday, March 10, 2010

T-Shirts

We're getting ready to order the next group of T-Shirts and sweatshirts. There are 4 sayings on the whiteboard for everyone to vote on, don't forget to put your mark next to the one you want. We're hoping to order by the 22nd of March.

1) "2" just so you know what place you're comin' in - Josh
2) Not just Fit, CrossFit - Sheryl
3) I may puke, I might cry, but I will never quit - Dan
4) Exercise is an addiction, CrossFit is the Drug - Mike

core work

Working some strength in the core today, almost everyone showing up today.
WOD:
ME deadlift 3X5 65%
Bench 3X5 65%

3 rounds:
5 dips
10 burpees
5 toes to bar
1 minute rest in plank

Level I.............................Level II.........................Level III
box dips...........................asst. ring dips..............ring dips
knees to chest.................L sits............................toes to bar