Weigh in Day
For those participating in Paleo-Palooza and those not, today is nutrition day followed by a shorter WOD, depending upon how much time we have left.
$15 cash is the buy for the PP, we will be measuring Hip/Waist, body fat%, weight (even though weight loss may not be attained with this competition). The Rules and last but not least the nutrition speech will be given.
WOD if time
50burpees
50 double unders
for time
Saturday
Beginners (since Mon/Wed is so packed we do have plenty of open spots in our Tue/Thrs 7am and Tue/Thrs 7:15pm so if anyone is willing to switch that would be very helpful to all involved)
Beginners WOD
3 rounds for time (please post you time)
35 squat
20 sit ups
5 burpees
CF WOD
5 rounds for time
50 squats
35 push ups
10 burpees
In Closing
WOD
135lb push jerk 15 reps
30 Ring dips
135lb pj’s 12 reps
24 Ring dips
135 lb pj’s 9 reps
18 Ring dips
135lb pj’s 6 reps
12 Ring dips
135lb pj’s 3 reps
6 Ring dips
Scale weight as needed, if no ring dips then do regular dips (4 to 1 ratio) so 8 dips equals 2 ring dips
CFSB day 2 this week
There is No 10am Class today please fill in at any other CrossFit time slot. 8am, 4:15, 6:15 or 7:15. thanks
CFSB 1
3×5 Front Squat (finish all 3 sets)
CFSB 2
1×20
WOD
10 rounds for time
100 m Run
20 air squat
10 toes to bar
Hit it hard
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
This week I want to see more focus on form not speed
Somewhere along the line the students of our classes need to care more about there correct execution of performance.
CFSB 1
3×3 shoulder press I want all 3 sets done to completion
CFSB 2
1×20 shoulder press
WOD
21,15,9
95lb squat clean (scale as needed)
push ups
Please Read
The following is an e-mail I recieved from a guest of ours. I want to share his thoughts with all of the members of our facility. Maybe it will make some of you work harder, try more, be more safe, understand our programming methods and need for them, or perhaps even have a better understanding for the passion that is needed to be successful at CrossFit.
Thanks Chad for the kind words.
Coach Ben,
The following is a testimonial on my experiences at your Scottsdale Crossfit at the beginning of January:
Early this year my fiancée and I traveled South to Arizona to meet with family. Avid Crossfitters, we decided to take a look at the lists of Crossfit gyms available to us in the surrounding area. Drawn in by the clean and usable design of the website, I contacted Coach Ben first. He encouraged both of us to stop by for a free workout and had us make a promise: we could use his gym for free as long as we dedicated our week to coming to his gym — the offer couldn’t have been more courteous.
As we came in, Coach put us through three Crossfit hells, which I find to be exactly what I needed. The first day: front squats and 1/2 Angie. My legs were fried and my time on 1/2 Angie was somewhere in the 11 minute marker. Boo. The next day: tabata deadlifts (48) and one mile run. Last day: Cleans and a 21-15-9 complex of something I’ve forgotten. Coach Ben hounded me and Catherine to watch our form and up our intensity the entire time. By the end of the week I was in great need of a rest day — still hurts thinking about it.
When I got back to WI, I told my Coaches Travis and Tony of Lake Country Crossfit of Coach Ben’s set up with a mandatory warm up, strength training lift, then metcon WOD. I’ve been applying it to my regular WODs ever since. This past week, my father and I flew to FL Palm Beach to get our level 1 certifications. Thanks to Coach Ben’s help and generosity, I feel like I was ahead my group in nearly every workout. And, to top it off, just before I sat down to type this message, I completed the 1/2 Angie in 10 flat — it’s not the 3:14 that Coach did it, but hey its over a minute shaved off in just a month.
My hope is to have a gym running in two years and, with a little faith, I will. When that happens, I can guarantee a little of Coach Ben’s gym will shine through.
I’d like to extend my gratitude to Coach Ben for letting us use his gym and teaching us a little more about Crossfit. I hope to return soon!
Sincerely grateful,
Chad Lammert
Warning not a competition
Ok for those of you who are participating in the CFSB workouts they are not a competition. I REPEAT NOT A COMPETITION. If you chose to read the article from December 29th (if you have not please do so) you will understand the basis of the programming. It is for athletic strength not absolute. I don’t want any idividual looking at the higher numbers on the board and try to beat them. You need to better yourself. Too many of you refuse to listen when we are trying to correct your form. If you form is abismal your lifts don’t count anyway. So take a step back, breathe in, relax, and only worry about yourself.
The daily WOD is our competition the reason we do the CFSB is so that each member can become stronger so that they can do the WOD’s perscribed.
Also it would help if you listened to your instructors.
Deadlift day
Warm up (work on your progression as needed)
15 reps of
medball clean
burpee
bbell OH squat
CFSB 1
3×5 deadlifts (pr)
CFSB 2
1×20 deadlift
Fonda Twins
21,15,9
Hang Power Clean @115lbs
Toes to bar
Clean part 4
Warm Up
20 reps of
kbs
push up
push jerk with bar
knee to elbow
CFSB 1
3×3 Power Cleans (PR is the goal)
Met Con
2 mile run
Resting 60 seconds between sets: Back squat 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Enlarge image Weightlifting pulling stance and landing stance. "Learning the Front Lever" with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov] Laura DeMarco 370lb Deadlift - video [wmv] [mov]
Loading ...