Archive for December, 2009
Short Week ahead
Well Ihope by now everybody had a chance to heel up those legs. Or perhaps did some holiday shopping to keep the legs fresh.
Skill WOd 3 rounds of 5 power clean (use 75%1rm from squat clean)
WOD
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time.
Phil working on HS
I was a walking
WOD
Run 400 meters Backwards
400 meter Overhead (10lb plate) Walking Lunges
400 m Sprint
Stepping up today
CFE (day 6 of your class)
CrossFit & Foundations
WOD
50 Burpee C&J’s (75lb men/55lb ladies) chest must hit bar on all burpees
Back at it
WOD
SHC CrossFit Total
you get 3 attempts to lift as heavy as you can for each of
Squat Clean
Shoulder Press
Deadlift
Total your heaviest lift of each one for you final score
Noah got the HSPU this week
Sadie got'em to
Despite his late night, Neil got the HSPU as well
Open to the public
8am CrossFit class
Skills, Hand Stands today
WOD
7 rounds for time of
10 medball cleans
10 burpees
Open House
What is CF lecture
WOD
400 meter run
Then 15,12,9
of
Squats
Burpees
Kettlebell Swings
and another 400m run
Much needed
Rest Today folks. For those who owe monthly fees you will be penalized 50 burpees you next trip in
Pull it
7 rounds of max rep pull ups (as many as you can do chin over bar)
Hanging ends round, hitting floor ends round
Rest 2 minutes between rounds
post total number to score
"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] Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov] Testing Fitness as Sport, CrossFit Journal Spots are running out for the CrossFit/USAW Open! "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn