Archive for November, 2009
End Of Week
Ok it’s test day for the Essentials class.
Test
1×5 GTO
Then
400m run
10 pull up
20 push ups
30 sit ups
40 squats
CrossFit
SKill
3 rounds
1 power clean
3 front Squat
5 push jerk
WOD
For time:
30 Burpees
100 ft Walking Lunge
10 Sumo Deadlift High-pulls 75 lbs
20 Burpees
100 ft Walking Lunge
20 Sumo Deadlift High-pulls
75 lbs
10 Burpees
100 ft Walking Lunge
30 Sumo Deadlift High-pulls 75 lb
Scale weight as needed
Post total time.
Shoulder the load
CFE Skills
Clean progression 3
CrossFit
Skills 3×3 3 position cleans 65% 1rm
Shoulder Press
1×1x1×1x1×1x1
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Our 1st Fran
Well I hope you all have let your hands heal a bit from yesterday because the pullups are back once again.
CFE Skills
Review and GTO
CrossFit
Skills Weigthed Buergner (3×7)
WOD
Fran 21,15,9
Thrusters (95men, 65 women)
Pullups
It’s my party and I’ll cry if I want to
Is this just a blury picture or is Chris that fast?
CFE Skills Ground to Overhead
CrossFit
Skills
Ring Dips
Muscle Up
WOD
My Gift To You
5 rounds for time of:
7 Power Cleans 155 lbs
35 ABMATSit-ups
12 Chest to bar pullups
Chris cranking some Pullups at SHCCF West valleychest to bar pull ups
Post total time.
Scale weight as needed
Overhead
The Tail End of 5:30 class (Jyoti has become one with the floor)
Awesome Job yesterday to all who completed the WOD
CFE Skills
Press, Push press, clean pull, box jump
CrossFit
Skills
5 minutes of any item you need work on
WOD
5×3 Overhead sqaut
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Taya is teething
Great job so far this week.
CFE Skills: Nutrition 2 and movement review
CrossFit
skills 3×5 front squat at 75% 1rm 90sec rest. Clean the weight to yourself nothing from rack. Use 75% of what your squat clean was
WOD
20min AMRAP
Max Push-Ups
21 KB Swings (53lb kb, 44lb kb, W 35lb, or 26lb)
Post total time.
A quick note to everyone out there who has been faithfully supporting SHC CrossFit. We are now up to more than 1,000 visits a month and a little more than a third of that is new traffic! We’re growing and we have all you to thank for it. You all rock!!!
Today is Tuesday
Ali working his way to his 1st of what will be many many butterfly pullups. (notice his barehands)
the supergrip pullup gloves Ali bought. They are now where they belong on the floor and off his hands.
CFE skills:
Medball Clean
SDHP
Olympic Warm Up
CrossFit
Skills 3×5 Shoulder Press 75% 1 rm 90 sec rest between sets
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Sumo Deadlift High-pulls 95 lbs
Knees-to-elbows (knees must hit elbows each rep of it’s scaled)
Double Unders
Post total time.
"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.