Friday, October 29, 2010

Level Challenges today!

Today we had some brave, determined CrossFitters go for their next level challenge WOD. Welcome to your next level!!! Rockin' hard bodies, where did you say the beach was?
WOD: 5 rounds
AMRAP in 3 min of
3 power cleans (135#/95#)
6 push ups
9 squats

Wednesday, October 27, 2010

2nd cycle

Working on our 2nd strength cycle, expecting some great numbers in the next few weeks, and don't forget the supplemental work.

press 3X5 rep out on the last set

Add 5# to your 1 RM and than take 90% that and find your %'s for lifting today and the rest of the cycle.

Supplemental work:
ring dips 5X15
toes on box, hand release off floor at bottom push ups 5X15

Tues WOD

Tuesdays WOD was a real push, good job everyone. Dan put this one together and said himself he was tempted to give up. Good job for pushing through. This was the last scoring WOD for the Halloween Costume Challenge so the scores are totaled below. Those of you who get the honor of choosing someone elses costume make sure you let them know as soon as possible what they are required to wear so they have enough time to put it together. (Remember if you choose no to wear they assigned costume, it 100 burpees every 2 Hrs)


3 rds:
10 K2E, 20 pull ups, 30 sit ups, 40 wall balls, 50 double unders

Monday, October 25, 2010

run?! row!?

Todays WOD was programmed to be a run but this evening the rain turned it into a row WOD, either way good endurance training.

WOD 3 rounds
run: 200 M, 400M, 600m
row: 300 M, 500 M, 800 M

rest between attempts as long as it took you to perform them

Tomorrow is the last day to get in your points for the Halloween Challenge. The party is this Saturday. Those of you who are having your costume chosen for you, please keep in mind it's 100 burpees every 2 hours if you chose not to wear your given costume.

Friday, October 22, 2010


Today was another WOD toward the Halloween Challenge, you guys are doing great, check out the board for whos in the lead.

AMRAP in 15:
15 squats
10 ring push ups
15 box jumps
10 inverted burpees

Wednesday, October 20, 2010

A little lift

K, so I've heard everyone's a little bit confused as to what WODS have been counted toward the scoring for our challenge, so I've put up each WOD on the whiteboard that we've scored (they're even colored coded). Hopefully that will help. There's one more scored WOD this week (Friday) don't miss your chance to get that point.


hip extension and GHD sit up work

Tuesday, October 19, 2010

1st Scored for this week

Quick WOD today going toward the Halloween Costume Challenge, these scores have already been added to the board check it out the next time you're in.

3 rounds:
15 power cleans 135#/95#
15 Toes to bar

Monday, October 18, 2010

Techincally Back off

This week is a de-loading week, technically a back off week, but we will still have two WOD's this week that are scored toward the Halloween Costume Challenge. (Tues and Fri.)

Press 3X5 40%/50%/60%
pull ups 5X15
dips 5X15
warm up with shoulder roll out and mobility

Saturdays fun

Had a plethora of people in the gym this Saturday, it was great. Lots of ramp ups and some members made it in for a fun day. To many different WODs to post, but Tiffany made it in for "andys WOD", Jeremy made it in for ramp up, Carley and Scott came in for the Saturday WOD and tabata make up and Dan got in the Overhead WOD. Nice work everyone. Check out the board for the points earned last week, and there are two WODs coming up this week, so dont miss them.

Friday, October 15, 2010

Overhead again

A little lifting and a little overhead today. This one counts toward the Halloween challenge too by the way. If you missed any of these scoring WOD's (there were 2 this week) you can make them up this Saturday at the 10:00 class time.

B. squat
5/4/1 75%/85%/95%

OH Squats continuous clock 95#/65#

Wednesday, October 13, 2010

Working the bench

Got in some good numbers for the bench today and a quick little tabata just to keep you warm for the next scored WOD on Friday. If you missed Tuesday WOD and your competing in the Halloween Costume Challenge you can come in and make that up Thurs or Sat class.

Bench press
5/4/1 75%/85%/95%

push jerk 75#/55#
sumo deadlift high pull 75#/55#
1 arm snatch 25#/15#

Tuesdays WOD was all thanks to Andys programming not as bad as I thought it was going to be, a great hamstring focus. Everyone made great times and made some points for the Halloween Costume Challenge. This Friday is your next chance to make some point toward our event.

200 M run
20 deadlifts 225/185
400 M run
30 burpee lateral jumps
600 M run
40 Box jumps
800 M run
50 double unders
1200 M run

Monday, October 11, 2010

Mondays lifts

Sorry no pics today got too involved in the lifting, honestly it was the talking but we'll say it was the lifting. Everyone had good numbers for their 1 Rep, looking pretty easy, can't wait to find those new 1 Rep Max's. Make sure you get plenty of rest this week we have 2 WOD's we're scoring for the Halloween Costume Challenge.

5/3/1 75%/85%/95%

make up your presses if you missed them Friday

supplemental work:
GHD sit ups 10X5+
muscle up progressions

Saturday, October 9, 2010

Saturday intro class

We had a great introductory class today and an awesome push by our CrossFit members way to represent!!! Jay, Jaime, Zack, Austin and Sadie had a great intro to CrossFit this morning and are schedule for their 1st ramp up class, and Jeremy made it back for his 2nd WOD and is signed up for next week. Can't wait to see you all in the open classes kicking butts and taking names!!!
1 min on 1 min off
box jumps
wall balls
push ups

Friday, October 8, 2010

And they're off!!!!!

Today was the official start to the Halloween Costume Challenge. Its great to see that friendly competition and how it makes everyone really push through the WOD.

1000 M row
Lateral jumping burpees


WOW didn't realize I missed Wednesday post, sorry miss one class and apparently the post gets lost.

Tuesday, October 5, 2010

I know shoulder work

Just a quick warm up for the rest of the week today, a little shoulder work. So the October partner challenge has officially started, Fridays WOD will be the 1st scored event, come prepared :o)!!!

to failure ( if you have to rest over 8 seconds your penalty is 10 burpees)
1X1 shoulder to shoulder 55#/35#
1 static hang pull up2X2 shoulder to shoulder
2 static hang pull ups3X3 shoulder to shoulder
3 static hang pull ups
4X4 shoulder to shoulder
4 static hang pull ups
and so on

If you make it to 5's or less take a 2 minute recovery
rest and start at the beginning.

Monday, October 4, 2010


So I usually post sweaty, nasty, and sometimes agonizing pics of us suffering (but loving) our CrossFit WODs but todays special. Lots of love going out to Josh and Bridget on their Wedding (Sunday). They both looked lovely, and yes that cake is paleo HAHAHA!!!! (And yes Josh I said you both looked lovely!)
We'd like to give a big welcome to Beth, a new member who started today, a friend of Meghans and by the way, welcome back Meghan, we missed you!

Bench press
3@ 70%
3 @80%
3+@ 90%

10X3 ab wheel

Sunday, October 3, 2010

Fridays WOD

Fridays WOD was a great use of core stability and just a lot of fun. Had a good day today with some nice lifts, Karen is cruisin' right through her ramp up and making great efforts, good job all.

3X3+ 70%/80%/90%

3 rounds
5X5 turkish get up to swing to snatch 35/25
50 double unders