Archive for March, 2010
OHS
Overhead Squat 10-7-5-5-3-3-20
Middle Four Rounds are your big working set. Goal for most today is to lock in as close to perfect form as possible.
DON’T sacrifice form for weight.
Please be aware of new start times next week.
WOD
7 rounds (165lbs)
3 – Power cleans
5- Front Squat
7- deadlifts
MLB opening day less that a week away
Paleo-Palooza weigh-ins will be Wednesday & Thursday
WOD
EVA
Five rounds for time of:
Run 800 meters,
2 pood Kettlebell swing, 30 reps, (swing what you can handle)
30 Pull-ups.
End of the week WOD
5 rounds
5 x 135lb Push Jerk (scale as needed I want everyone clean the weight up no racks today)
15 ring dips (use bands as assistance if needed, no jumping dips)
100 ft walking lunge
Site back up today
sorry for the technical difficulties yesterday we are back and strong today.
WOD
21,15,9
95lb Squat clean
clapping push ups
Then run a mile, beat your time from Monday
A special thanks.
I’d like to start this week by thanking all of the participants from SUSD P.E. department for enduring our 4 hour intro to Scottsdale Healthcare KidFit. I had a great time working with all of you and I hope to see all of you in class real soon. Also thanks to Tricia and Neil for giving up your Saturday morning and helping out.
CrossFit
WOD
Fran
21,15,9 (95lb thrusters and pullups) Scale weight if needed.
Rest 5 minutes then run a mile and try for you max time.
Welcome SUSD
Today the staff of SHCCF will be working with some PE teachers from the Scottsdale Unified School District. This should be a fun 5 hour day. Good luck today teachers.
HomeWOD run 5 miles for time
St. Pattys Day
WOD
3 rounds of
20 chest to ring pull ups (pullups done on rings only)
35 burpees
50 KB swings
Be safe today if you are taking part in the St. Pattys day rituals.
"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