2.4.2012
Warmup:
Jumkyard Dog
WOD:
Teams of 2, alternating rounds for 30 mins:
5 Pullups
10 KB Swings 53/35#
20 Shin to Wrists (L=R=1)
Author Archive
2.3.2012
Warmup:
Ladders
Skill:
3 Sets
1 Arm DB Row x 15
Ab Disc down and back
WOD:
“Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
2.2.2012
Warmup:
Glute Activation
Skill:
Deadlift, Heavy Single
WOD:
8 Rounds
10 DL 135/95#
30 Bicycle Jumps
Additional Classes
First off, we’ve started up Yoga again on Saturday at 10 am, effective immediately. You can stay after the regular WOD and participate, or just show up for yoga. If you’re one of those tight crossfiters (you know who you are), you really need to make this a priority! The yoga class has been in and out of the schedule, we are happy to provide it for the group, but want to see it utilized. In fact, there are a handful of you out there who we would rather see SKIP the Saturday wod and show up to yoga! In other words, quit driving with your E-brake on!
Starting the week of Feb. 13th, we’ll be adding a few classes:
We’ll have a 4:30 pm CrossFit on Monday and Wednesday and Friday??only.
After School Athletes class will move to 3:45 on M, W, F. This class is geared towards teens involved in sports who need a strength and conditioning program in their offseason, as well as kids looking to get fit and have fun. For more info on this class see Derek or Jon.
We’ll be starting a Saturday morning specialty class at 8:00. The class will focus on different things each session and range from Olympic Weightlifting, Rowing, Gymnastics, Dynamic Effort Strength, etc. Spots will be limited, and you’ll be required to sign up at the gym.
Other schedule changes starting the week of Feb. 13th:
Friday 6:30pm class will be cut from the schedule- There will still be two evening classes (4:30 and 5:30), just no 6:30pm.
After School Athletes, unite!
2.1.2012
Junk Yard Dog gets a body going!
Warmup:
Burgener WU
Skill:
Hang Squat Clean 5-5-3-3-3
WOD:
“The Bear”
3 Sets of the complex:
Hang Clean
Front Squat
Push Press
Back Squat
Push Press
x 7
1.31.2012
Keeping the kiddies safe and happy
Warmup:
KB Warmup
-Windmill
-Armbar Stretch
Skill: DB Press Complex, 5 sets
4 Press/3 Push Press/2 Push Jerk
WOD:
“Go Hard or Go Home”
Tabata Airdyne x 8
That Paleo Fad
If you aren’t part of our_Paleo Challenge Facebook Group, you may have missed these cool videos Ivory posted. Interesting that the reporter had to stuff her face with whole foods in an effort to keep her current weight, yet in 10 days lowered her cholesterol, dropped her blood pressure, and reversed her insulin resistance (she wasn’t aware she was pre type II diabetic).
Speaking of cholesterol, be sure to make it in for the next wellness seminar with Dr. Brittany Burns, as that will be one of the subjects covered! Date and time TBA!
Part 5 is available here.
1.30.2012
After School Athletes, getting ready to get to work!
Opha Mae, checking depth
Stretching the bidness
Warmup:
Active/Passive Lat Pulls
Skill:
Deadhang Pullup or Low Ring Row
5 sets, go 2 reps short of failure
10 Hollow Rocks between each set
WOD:
“Real Ugly, Real Fast”
Minute 1: Complete 60 Squats
Minute 2: Complete a kipping pullup for every squat you missed the first minute.
Complete this for 8 minutes.
1.21.2012
warming up!
getting the WOD instruction: "hold it by the shaft..."
getting after it!
at CFCd'A, keeping athletes happy is of primary importance.
Saturday WOD winners!
A group stretch finishes up a great start to the weekend!
Teams of 4
Hold a 155# barbell off the ground.
Complete the following:
100 Burpees
200 Pullups
300 Lunges
400 Star Jumpers
Rules:
No more than 2 people holding the bar (you may not touch the plates or sleeves). You may have as many people working at one time as you like. The bar must be held in the hang position. The movements must be completed in the posted order. If the barbell touches the ground everyone on the team does 5 penalty burpees.
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