News update
The Gym will be closed on Monday September, 6th in observance of Labor Day.
Nutrition Seminars.
Thursday September 9th 4:30pm-5:30 pm
The 4:15pm CrossFit class may join any other CF class that day.
The 5:15pm Essentials will not be held that day.
Saturday September 11th 9:30am-10:30am
Class Schedule for 9/11/2010
8am CrossFit
9:30 Nutrition (no intro Class today)
10:30 CrossFit
9/9/10
10 deadlift 250lb
run 200 meter
9 DL 250lb
run 200 meter
8 DL
run 200 meter
7 DL
200m
6 dl
200m
5DL
200m
4DL
200m
3DL
200m
2DL
200m
10DL
200m
8/31/10
Today WOD
Helen
IF you don’t know Helen by now, then it’s time for you to research the CrossFit HQ site.
Glad to be back to see all of my favorite CrossFitters.
8/30/10
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Scale weight as needed
8/27/10
With a mark anhonest 18″ above your tiptoe reach
complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn