Archive for October, 2009
Halloween WOD
Find a jump rope and somewhere to do sit ups. If you don’t have an abmat then just roll up a towel and place it where you’d position your abmat.
WOD
Annie – for time
50 double unders 50 sit ups
40 DU’s 40 SU’s
30 DU’s 30 SU’s
20 DU’s 20 SU’s
10 DU’s 10 SU’s
If you don’t have double unders do 100,80,60,40,20 (in place of DU’s) alternating jump ropes (each foot must tap once to count as a rep, each separate step doesn’t count as one)
If you don’t have alternating yet do 200 singles, 160 singles, 120 singles, 80 singles, 40 singles.
Post time to results
Rest Day
Eric & Phil working hard to finish their test. Good Job, Men.
Great week to all who participated. Enjoy your SHCCF rest day today.
Please don’t forget to check the new schedule times so that you arrive for your class level. If you are not sure then just click on the schedule link.
Thanks and be sure to check back tomorrow for your home workout.
Congrats to all of today’s grads!
Test Day
CFE class today is your test day.
Good luck.
CrossFit WOD (Daniel)
For Time (scaled is half) 3 jumping pullups = 1 pullup
Our 1st injury. Poor cheap flimsy wall.
50 pull ups
400 m run
21 thrusters @95lb
800m run
21 thrusters @ 95lb
400m run
50 pull ups
Bathroom Foul.
If you leave visitors behind, you get to run a mile the next day.
Post Results to comments.
Also I’d like to thank DJ for stopping by tonight and joining us for FGB, great work and I hope you can stop by and see us again.
FGB
CFE (practice for test day)
CrossFit
Skills
2×10
Pistols ( 1 legged squats)
WOD
Fight Gone Bad
If you have no clue here it is. Continuously running clock
Three rounds of:
Wall-ball, 15 pound ball 10 ft target (Reps), (ladies 12lb ball) 8 ft target
Karrie (working on hang clean)
Sumo dead-lift high-pull 75 pounds (Reps), (ladies 45lbs)
Box Jump, 18? box (Reps),
Push-press 75 pounds (Reps), ladies (45lbs)
KB Swing. (men 53lbs, ladies 35) reps
1 minute rest in between rounds
Post total reps from each round for final score.
We do KB swing because we have no Rower
Oh, Snatch!!
Sweet Tee, getting her rest now until she is able to CrossFit
Today’s menu
CFE-
work on BW skills
CFE- WOD
3×5 Deadlifts
CrossFit
Skills
3 Rounds of 7
Olympic Warm Up
WOD
3×5 Power Snatch (form, then weight)
Post results to comments
In Between Week
Ok for the two newbies starting this week, we have a lot to cover since you will both be missing next week.
To the Beginners group finishing this week, we test on Thursday so be sure to do your work and practice your lifts this week.
CFE Body Weight Skills today
CrossFit.
WOD
1×1x1×1x1×1x1 Front Squats (mechanics, consistency, intensity) goal today is 1RM
Post Results to comments
Sunday
Use today as practice day. Friday was rest, Saturday was a run, today I want you to practice. Pick a body weight movement that you still need work on and practice your mechanics.
Also don’t forget to check the Zone site and calculate your zone block requirement. I’d like to see your numbers on Monday.
Test is Thursday for beginners.
Rest
Wow a great four days we have had this week. All of my rookies have been excelling greatly and I could not be more pleased. For our CrossFit night class (Noah we missed you this week, hope your jaw heels soon) Anne and Trish have begun a wonderful rivalry that I have just created. Ha, Ha.
Neil and Sean also guys great week and we wouldn’t be where we are today if it wasn’t for your dedication.
To the sisters thanks for your help and remember to use full ROM.
Wrap up
SHC CF friend Amy made the ride out from CF Fury. thanks
Test day for beginners
CrossFit
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Great Job last night. Anne & Trish way to move on those sit ups. we need to keep you two working together more often.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.