4.26.2012 – “Maxercise”

04/25/12 by Jonathan | Blog, WOD | 5 Comments »

4.25.2012 – “Suckfest”

04/24/12 by Jonathan | Blog, WOD | 2 Comments »

4.24.2012 – “Running Fran”

04/23/12 by Jonathan | Blog, WOD | 11 Comments »

Warm Up:

CFCDA+

DB swimmers 2×15

Med ball warm up

Skill:

Clean to strict press: 10-10-10-10 ascending

WOD: 

“Running Fran”

Run 400m

21 Thrusters @ 95/65

21 Pull Ups

Run 400

15 Thrusters

15 Pull Ups

Run 400

9 Thrusters

9 Pull Ups

4.23.2012 – “The long goodbye: running”

04/23/12 by Jonathan | Blog, WOD | 9 Comments »

Warm Up:

CFCDA+ 2 rounds of

scap PSU x15

holllow rock x15

trap 3 raise x10

good morning salutation x10

Skill: 

Sumo Deadlift 3×10

WOD:

“The long goodbye: running”

teams of 4

run 16×400

sled pull

burpee

rotate on the lap

Run Like a Donkey? Fix it at Our Run Clinic! TONIGHT

04/19/12 by Jonathan | Announcements, Blog, Crossfitters, Featured, News | 11 Comments »

Bagan, shorn and in Dockers.

On the Run Squad? Have an itch to get out and run? Get ready for the spring/summer running season and dial in your technique with this 90 minute seminar! Both Derek and I highly recommend your make time for this clinic- running is a skill, like ALL the work we do, and when given an opportunity to learn from an expert, JUMP ON IT!

The skinny:

Thursday April 19th at 5:30pm, and Saturday, April 28 at 8am, each session will last around 90 minutes.

Key points:

Learning to run faster while being efficient
Drills to maintain form
Speed VS. Distance running
Keeping your form/speed while tired

Cost: $5 minimum donation, 100% of the proceeds will go to the Relay for Life Fund

Given by: Mark Curtis and Vicki Starr

Marks’ bio:
Coach, North Idaho Cross Country team – 7 years
4x National Champion US Naval Pentathlon Team
1988 Naval Pentathlon World Champion
US Military Ironman Hawaii record holder – 9:13

Vicki’s bio:

6x Ironman finisher, 2 podium finishes, 1x Ironman World Championship finisher

Marathon PR 3:24

Boston Marathon finisher

Run, fitness, strength coach 13 years

Get psyched, watch this video:

4.14.12

04/13/12 by Jonathan | Blog, WOD | 2 Comments »

Saturday skill sesh: sign up only. 

-deadlifts and rope climbs!

Saturday 9am WOD:

Filthy Fifty!

4.13.2012

04/12/12 by Jonathan | Blog, WOD | 1 Comment »

Warm Up:

CFCDA+

hip mobility

db shoulder prep

Skill:

Bulgarian split squat 4×12, ascending

WOD: Walk faster, please.

Teams of 2; one farmer walks while the other works.

3 200m walks per person, with three separate work stations:

1. push press 95/65#

2. front squat 95/65#

3. man maker 30/20#

Rx weight 1/3 bodyweight for the farmer walk, Rx+ 1/2 bodyweight

4.12.12

04/11/12 by Jonathan | Blog, WOD | 6 Comments »

Warm up:

CFCDA+

5′ turkish get up

2 lengths OH lunge, KB right hand

2 lengths OH lunge, KB left hand

Skill:

KB skillz

WOD: The Count

10-9-8-7-6-5-4-3-2-1 reps of:

KB snatch L & R

burpee

pull-up (Rx+ chest to bar)

4.11.12

04/10/12 by Jonathan | Blog, WOD | 1 Comment »

Warm Up: 

CFCDA+

Team up: get 120 hollow rocks and 120 high-knees (2-count)

Skill: 

10′ to find a heavy pull-up (palm out grip)

-start with scap slides, work up from strict pull up.

-do negatives if you don’t have pull ups.

-Accrue 50 kettle bell swings (russian) during the 10 minutes.

WOD: Team-bata!

Teams of two: alternate every two tabata cycles, 12 cycles per round:

-squat

-airdyne

-up down

-shuttle run

2′ between stations

4.10.12

04/09/12 by Jonathan | Blog, WOD | 4 Comments »

Warm Up:

CFCDA+

med ball run 200m

med ball squat toss run 200m

farmer walk 200m

overhead walk 200m

Skill: 

Take 20′ to find a heavy clean & jerk

WOD: Jive Turkey 

25-20-15-10-5 reps of squat-box jump-toe to bar

Compare to 2.8.12