Archive for January, 2010
Rest
Ok 1st full week of CFSB seemed to be a great success, do yourself a favor and eat well this week. (Meat, nuts, seeds, veggies, some fruit little starch, no sugar of course) but eat up because week 2 of CFSB will be much much harder.
My daddy says you need to rest today, so please do so. Taya
Cleaning again
CFSB
3×5 power clean if you went last week your goal is to PR if you PR
WOD
21,15,9
Med Ball Clean
Burpees
Push Jerk (95lb)
Test 1
For those who are involved in the CrossFit Strength Bias today is your 1st test.
Warm Up
21,15,9
Sit ups
Kettlebell Swings
Test
Tabata Deadlifts (20seconds work 10seconds rest) 8 intervals
WOD
1 mile run for time
Front End Loader
Tardiness: Please if you can’t make class on time, do us all a favor and switch to a later class or be on time.
Great job yesterday to all who conquered the 3 WODS, today is a little bit of the same.
Warm up
35 box jumps
15 burpees
15 pull ups
CFSB
3×3 Front squat
CFSB 2
1×20 Front Squat
WOD
1/2 Angie
50x
Pullup
Push up
Sit up
Squat
Skill if Time
Buergner Warm Up with bar
2×10
It’s On
What’s on you ask? The 2010 Prove It challenge. Details will be coming soon but what we want from you at SHC CrossFit is to prove to us that you want to be healthy and you want to be fit. We don’t care if you have the best time of the day we want the whole package. Starting with nutrition. The 1st Challenge for Prove it in 2010 is the 45 day Paleo diet. (details out soon) Start your quest now by reading the link below.
Warm up
400m run
15 reps of
Double unders
Clap push ups
Jump Squats
CFSB
Shoulder Press 3×5 (2min rest between sets)
CFSB 2
Shoulder Press 10-7-4 (rest 1 min between sets)
WOD
10 min AMRAP
2 Squat Clean 115 lbs
10 Double Unders
Post total rounds.
Skill
3 rounds (lighter weight)
1xSnatch
3x Overhead Squat
5x Rack Jerk
Happy New Year!
Hope everyone had a great and safe time last night. We just want to wish everyone a VERY HAPPY NEW YEAR!
See you all on Monday to whip us all back into shape after this past holiday season.
"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