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« January 2010 | Main | March 2010 »

February 28, 2010

MONDAY 030110

Today's WOD:

 

150 Kettlebell Power Swings for time.

 

Post load and time to comments. Compare to 101009.
_______________________________________


-HAPPY BIRTHDAY- Lisa B. and Crystal C. !!!
_______________________________________


NO CLASS:

We will not have our 5am, 6:30am or 8 am class this morning.  We apologize for the inconvenience!

The first class today will be 9:30am.


Have a great day!

Posted at 09:46 PM | | Comments (0)

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February 26, 2010

FRIDAY 022610

Today's WOD:

Complete as many rounds as possible in 15 minutes of:

Medicine Ball Cleans (20lb/16lb) x 7 reps
Ball Slams (20lb/16lb) x 7 reps

Post rounds completed to comments.  Compare to 043009.
_____________________________________________

-REMINDER- We are CLOSED this weekend.

Posted at 12:00 AM | | Comments (1)

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February 25, 2010

THURSDAY 022510

Today's WOD:

12-21-18-36 reps for time of:

Double-unders
Sunrise (25/10)
Wall Ball Shots (20/12), 10 ft. target

Post time to comments.  Compare to 092708.
DSCN4736
Hmmmmm....


Posted at 12:00 AM | | Comments (1)

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February 24, 2010

WEDNESDAY 022410

Today's  W.O.D.

10 Intervals of 500m rowing (d.s.6)
     For Calories
    Rest as Needed
**Special post w.o.d. 

Post total calories to comments. Compare to 082308
___________________________________________________________________________________

Happy Birthday Ted

Posted at 01:00 AM | | Comments (1)

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February 23, 2010

TUESDAY 022310

Today's WOD:

Squat Cleans

5-5-5-5-5

Post loads to comments. Compare to 050709.

Posted at 12:00 AM | | Comments (0)

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February 22, 2010

MONDAY 022210

Today's WOD:

For time.

15 burpees/1 pull-up
14 burpees/2 pull-ups
13 burpees/3 pull-ups
12 burpees/4 pull-ups
11 burpees/5 pull-ups
10 burpees/6 pull-ups
9 burpees/7 pull-ups
8 burpees/8 pull-ups
7 burpees/9 pull-ups
6 burpees/10 pull-ups
5 burpees/11 pull-ups
4 burpees/12 pull-ups
3 burpees/13 pull-ups
2 burpees/14 pull-ups
1 burpees/15 pull-ups

Burpees are chest to deck, clap overhead and 12" jump.  This means your feet are going to be one foot above the floor, just to clarify.

Post time to comments.  Compare to 042909.

Posted at 12:00 AM | | Comments (4)

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February 20, 2010

SATURDAY 022010

Today's WOD:

Kettlebell Snatches

This will be a skills day.  If you don't know how to do the exercise, we'll see you at class!

The warm-up will be the official CrossFit Warm-up.
____________________________________________

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.(Source: CrossFit.com)

DSCN4733
LOOK! A Leprechaun!!! But it's not St. Patty's Day yet...
_____________________________________________

-HAPPY BIRTHDAY- Amanda L!!!

Posted at 12:00 AM | | Comments (2)

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February 19, 2010

FRIDAY 021910

Today's WOD:

Three rounds for time of...

50 Kettlebell Deadlifts
20 Kettlebell Swings
10 Kettlebell Cleans, 5 per side

50# KB for Men/ 35# KB for Women

Post time to comments.  Compare to 042309.

Posted at 12:00 AM | | Comments (0)

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February 18, 2010

THURSDAY 021810

Today's WOD:

Sumo-deadlifts

5-5-5-5-5

Post loads to comments. Compare to 110209.
DSCN1782
DSCN1787
AHHH! Double-unders!
_____________________________________________

-HAPPY BIRTHDAY- Mike M.

Posted at 12:00 AM | | Comments (0)

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February 17, 2010

WEDNESDAY 021710

Today's W.O.D.

350 Double Unders for time
(scaled 1500 single jump rope)

Post time to comments. Compare to 102209

Posted at 01:00 AM | | Comments (5)

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CrossFit Program Advantages

  • The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!

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World Class Fitness in 100 words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift,clean, squat,presses, C&J, and snatch.
  • Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,splits,and holds. Bike, run, swim, row, etc., hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (Source: CrossFit.com)

Quote by Henry Rollins

  • “I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
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