03/19/08 by admin | Blog, Workouts | 3 Comments »
WOD
Fight Gone Bad
1 minute each station for 3 rounds with 1 minute rest between each round of:
Wallballs
Sumo Deadlift High Pull
Push Press
Box Jump
Row
Count reps (calories for row) and total
Stephen and Kristen in the final round of FGB. We put the invisible weights on for Stephen!
Jarod and Alex in the first round of their fight! Jarod’s very close to getting a muscle up. Maybe next week?
03/18/08 by admin | Blog, Workouts | No Comments »
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Swings
Push Ups
Box Jumps
Remember to come to full hip extension!
This is why we love CrossFit so much. No matter who you are or what you do our workout is scalable to your capability! Just check out everyone from Monday night…
Derek and Betsy, a gymnastics instructor, working on the slosh pipe overhead hold!
Mark’s new PR with a 275# Deadlift! Great job!
The 7:00 ladies hammering out the WOD.
03/15/08 by admin | Blog, Workouts | 2 Comments »
Tabata Something Else
4 Min Ea Station (20 seconds of work, 10 seconds rest) of:
Squats
Push Press 35#
Sit Ups
Push Ups
We modified the workout a bit for some of the newcomers. For the more advanced CrossFitters we had them do pull-ups instead of push ups. We like to change the Tabata around a bit, just to add that constantly varied element!
Jarod in the middle of his pull-ups
Kristen, Stephen, Derek taking time, Mario and Jarod. I think everyone was suffering together!
We were prepared for Mario this time…the bucket was for him!
03/08/08 by admin | Blog, Workouts | 3 Comments »
WOD:
50 Squats
40 Push Ups
30 Weighted Walking Lunges
20 1/2 Moons
10 Pull Ups
10 1/2 Get Ups
Today we had a great turnout with people of all capabilities! The fundamental reviewed was the ever-amazing SQUAT! Some may think we review the squat too much but we dont think so. Simply put, it is a backbone of CrossFit and everyday life, making it imperative to have good form: therefore, we practice it a lot!
We had some new faces today with awesome enthusiasm. We love that kind of attitude and hope they will share it again with us during this week’s classes. Everyone showed great effort and completed their workout feeling good but with a sweat! Just the way we want them to! Check out the videos for some slosh pipe fun!
Kristen is OK, she was doing her push ups!!
Jarod, Karla, Kristen and Sally trudging through the WOD.
Joel was already done, I think he was looking for something heavy to lift.
Who wears short shorts?
Derek wears short shorts!
03/05/08 by admin | Blog, Workouts | 2 Comments »
CINDY
As many rounds as possible for 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
You can scale this very easily. Use rubber bands for assistance on the pull ups, push ups however you can, and squats are normal. Just pace yourself as needed or cut the time in half to 10 minutes. Its that easy!!
Tonight we had a great 5:00 class. Jared and his wife Alex came to check us out. Jared has been doing CrossFit for two years and wanted to expose Alex to it. We think they had fun and we hope to see them again!
Jared and Alex in the middle of Cindy. Today was their first visit and they did great!
Kristen warming up.
Yay for Kristen! She broke her PR by 2 rounds totaling 11 on “Cindy!”
Randy’s looking for a way out…not while Derek is around!
03/01/08 by admin | Blog, Workouts | No Comments »
Well we had out first free Saturday workout, and it was a blast! We went over some technique on the squat and overhead squat, and did a few other basics. I heard a few groans when we said it was time to start the workout (I think they thought we were done), but once we started everyone really got into it and put forth great effort and had a good time! We hope to see you guys this week for your free week. If not come by for next saturday!
- check our hours under “fees/schedule”.
The Group
Derek looking like he’s having a little too much fun coaching
Kristin, Ariana, Mario, and Jessica. Mario went to work shortly after and lost his breakfast. We’re just sorry we missed it. Good Effort!!!
Kristin, Ariana, Mario and the
enthusiastic Lisa.
Great job everyone!
02/26/08 by admin | Blog, Workouts | 3 Comments »
This is Chelle, our first victim. She wanted to try a quick workout, so we had her do some squats and push presses. She had perfect squat form, and we can’t wait to put her through some more! We are doing a free CrossFit class this Saturday at 10:00, hope to see you there!
Stephen and Kristen in the final round of FGB. We put the invisible weights on for Stephen!
Jarod and Alex in the first round of their fight! Jarod’s very close to getting a muscle up. Maybe next week?
Recent Comments