Archive for December, 2009
Be Safe
AM Classes only
Strength
2 rounds max rep push ups (2 min rest between sets)
WOD
3 rounds
400m run with 15lb plate overhead
15 overhead squats with a 25lb plate
20 burpees
Go Faster! (no afternoon class on New Years Eve) 10am is last class
For those who have been with us since the opening you are all becoming very solid at your movements and skills the only thing that needs work is to up your intensity a bit.
CFSB
3×3 Deadlifts (start 80-85% 1rm) 90 sec rest
1×15-20 Deadlifts (15 to 20 rep max)
WOD
For Time:
50 Sumo Deadlift High-pulls 65 lbs
50 Push-ups
50 Kettlebell Swings 35 lbs
50 ABMAT Sit-ups (weighted)
Post total time.
Skill (if time remaining)
Work on Pullups if you don’t have them
Or Ring Work
Almost 2010
Olympic Lifting Safety Class to move to 12/30/09 6pm-7pm
CrossFit Strength Bias by J Martin
CFSB
3×5 Power clean
WOD
4 Rounds
35 DU’s
10 left arm KB thruster
10 right arm KB thruster
Skill
Gymnastic work
Finally back in the clubhouse
Welcome back.
SKill
7 minutes work on J rope speed
Can u identify this person?
WOD
100 Pullups for time
Playoff Season in the air
If you are not watching the NFL playoff push then please
Run 3 miles or bike 10
Bryan and Neil working hard as usual.
Back at it
15min AMRAP
5 Handstand Push ups
15 Sit ups
30 Air Squats
Phil after some tough ordeal we did the Clubhouse
Christmas Eve
Neil finally getting some K-E
If you choose to do on your own
3 rounds
800meter run (1/2 mile)
35 burpees
100 walking lunge paces
last day open of week
Mini Murph
800m run
50 pullups
100 push ups
150 squats
800m run
6:45pm class Team Murph
1mile, 100pullups, 200pushups, 300squats, 1mile run
Option B
5×3 Thrusters
The Nightmare Before Christmas
No not the Time Burton Cult Favorite. Todays WOD takes on the historic musings of the 12 days of Christmas. Just like most of us forget on what day did our true love give what us, you will want to forget this work out right after.
To save your math it’s 376 movements
12 rounds For Time:
1 wall ball
2 Burpees
3 Box Jumps
4 Kettlebell Swings 53 lbs
5 Medicine Ball Cleans
6 Push-ups
7 Pull-up – Chest To Bars
8 ABMAT Sit-ups
9 Thrusters 45 lbs
10 Double Unders
11 Overhead Walking Lunges 25 lbs
12 Knees-to-elbows
Post total time.
"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments. Compare to 080922. Enlarge image Camille Leblanc-Bazinet, ninth overall in the 2010 CrossFit Games. "Before the Muscle-Ups" with Camille Leblanc-Bazinet, CrossFit Journal preview video [wmv] [mov] Heat 5 of Team Event 1, Thruster/Pull-up/Buddy carry, at the 2010 CrossFit Games - video [wmv] [mov] WOD Demo with Miranda, Chris and Mary - video [wmv] [mov] The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov] "Crossing Over" by Adela Garcia, Muscle and Fitness Hers, featuring Rebecca Voigt and Kristan Clever. "You must be interested in finding the best way, not in having your own way." - John Wooden