Tuesday, November 30, 2010

Today we got to to the CrossFit Total YAY!!!!!! There were some great scores I'll be changing some names and numbers on the leader board tomorrow.

3 attempts at max effort
back squat

Monday, November 29, 2010

Welcome back

Welcome back to the gym after (what most of us did) our 5 day vacation. We needed the down time anyway, perfect timing to finish off our back off week and start our new programming.

1 min on 30 sec off
halting box jumps
shoulder to shoulder
weighted reverse hypers

Friday, November 26, 2010

Recap of the week

This week in review: Started the week finishing off our strength cycle YAY!!! (Anxious to see everyones 1 RM's but 1st...). Fill the rest of the week with a back off feel to let our bodies heal and recover to prepare for the lifting that coming next week, with a short break for Turkey day.
Bench 75%/85%/95% 5/3/1

3 attempts hip extension max
3x10 toes to bar

75 burpees for time every 2 min 300 M row
"CrossFit BoardGame" 10 reps if not posted otherwise 15 Min AMRAP: ring rows, squats, (50) double unders, (1 min) plank, (1 min) handstand hold, push ups, sit ups

stuff your face for time, rest and repeat

swing circuit
10 reps
1 rep = 1 armed kettlebell squat clean to a thruster to a push press to 5 swings at the top of the 5th swing trade hands and repeat on other side.

Friday, November 19, 2010

Deads and Snatches

Working the Dead and the Snatch today working our way up to a good Isabelle time.

WOD: dead 75%/85%/95% 5/3/1+

30 Snatches for time with a good weight (something heavy for you but maintaining proper form throughout, getting done before 5:00)

Thursday, November 18, 2010

Ramp up

The Lewis Family made it in today for their 2nd ramp up class and they're making great progress. Coming soon to an open class near you.

desending ladder starting at 10

Wednesday, November 17, 2010


Its amazing, I got two posted in a row on the right day!! So today was an easy day and I am noticing that it's about time for a back off week, we all need some recovery and rest before we test our 1 RM's. Numbers are still looking good though. And look Andy finally paid back those burpees for the "c" word, and just for Donnas benefit and because he waited so long to do them we added 25 to his original 50.

press 5@ 75%, 3@85% 1+@95%

3x5 Ab wheel (not abdul Ryan)
3 attempt on each side for max hold weighted side plank

Monday, November 15, 2010


so out of the 3 coaches that were there today, me included, guess what didnt get done, yup pics. We were all so impressed with everyones numbers that we didn't even think to do it. And if you buy that I've got a bridge I'd like to sell you. Actually I didn't leave the camera at the gym, but at least I got the blog done. but if you're looking for some pretty pics, (and great food ideas) check out the nutrition blog Carleys got some new ideas and that much awaited beef jerky recipe.

B. Squat 3's at 70%/80%/90%

3X3 handstand push ups holding depth
3 attempts at max effort rings L sit

Sunday, November 14, 2010


I m really sorry about being so behind on the blog, with internet issues and crazy schedules Ive been a little scattered, but thats nothing too new right. Everyone is working hard and showing some good numbers check out the scores in the pics below. In about 1 1/2 weeks we'll be testing those 1 RM I know you're all anxious to see what this strength cycle has produced, so I am!!

Monday, November 8, 2010


Still working through this lifting cycle and everyone is doing great cant wait to see our 1 rm's in a few weeks.
Kids are having a blast in the kids class, we had an obstacle course and some gymnastics work and everyones getting back into it.

Deadlifts 3X5 70%/80%/90%

Tabata row supplemental work toes to bar and Handstand stability

So it took me awhile but...

HEY look the Halloween Pic, sorry it took so long apparently I have to many cameras. Loved the costumes totally diggin' Larry on the pink skull mini guitar, rock on!! Unfortunately the pic we took as a group was missing a bunch of you guys, we'll get it next time at the Thanksgiving dinner this month. (Don't forget to sign up for that one.)

Friday, November 5, 2010

So we had some battle wounds today, ouch! bummer Scott, watch out for that sting in the shower. Great work through the Bear today guys. Don't forget to check up on the board for this months community event and challenge, Scott and Lexie are in the lead.

"the bear"
7 rounds
do 5 cycles of the series add weight every round
power clean
front squat
push press
back squat
push press
*You CANNOT let got of the bar or rest it on the floor until you have finish the entire cycle. you can only rest the bar on the ground in between rounds