8/13/10

Annie Plus
50,40,30,20,10
Double Unders
push press (55/35)
Sit ups

8/12/10

Lucy
5,10,15,20
Box Jump
burpee
pull up
Followed by gym class push press

8/11/10

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

8/10/10

Karen

For time:
150 Wallball shots, 20 pound ball

This week is for the ladies.

It’s been a while since we did a benchmark week, so this week will be dedicating each day to one of the CrossFit ladies named and mind altering workouts.

SHC – Jackie

For Time:
100 Sumo Deadlift High-pulls 45 lbs
50 Thrusters 45 lbs
30 Pull-ups
50 Sumo Deadlift High-pulls 45 lbs
25 Thrusters 45 lbs
15 Pull-ups
25 Sumo Deadlift High-pulls 45 lbs
15 Thrusters 45 lbs
10 Pull-ups

8/6/10

Must admit that I was very impressed with all of the afternoon and evening classes tonight 8/5/10.  Great job working the skills and getting a full understanding of the movements.

Also again I’d like to thank Cedar and Bryan for providing me with the exciting task of fixing the squat rack.

WOD
75 – kb swings
75- wall ball
50 pull ups

8/5/10

1×1x1×1x1 shoulder press
3×3x3×3x3 push press
5×5x5×5x5 push jerk

90 sec rest between rounds

Essentials work on squat clean

8/4/10

20 min AMRAP

200m run
10 burpee
20 sit up
30 double unders

Beginners Tests
2 min sit up test
90 burpee
Max rep push ups
10x squat clean

8/3/10

Lisa D

21,15,9
Kettlebell Thrusters Left arm
Kettlebell Thrusters Right arm
Hand Stand Push up

Scale HSPU  (hand stand holds, clapping push up, release at bottom push up

8/2/10

Thinking Caps.

OK SHC Cross-Fitters this week I want you to help us out.  We are going to be starting our Creative Campaign, so I will need your input on what our gym slogan should be.  Please keep in mind we are a hospital so keep it clean.  Please either post to comment box online or on giant sheet at the gym.  Also any ideas or creative design people who have a logo idea please share with us.

Thanks Ben.

WOD

5 rounds

135lb Squat Clean and Thruster x 5 (Dave and Brady I want to see at least 165lb)
Chest to bar pull ups x 10

CrossFit.com WOD
Thursday 100909
"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
Testimonials

After moving from Hawaii to Arizona in 2007, I found myself searching for an activity to replace my loss of the ocean and water sports. In the 2 1/2 years I have lived in Phoenix I have tried various organized activities such as indoor soccer, dodgeball, bikram yoga, tai chi and volleyball--nothing seemed to touch the fulfillment I had experienced in Hawaii. Then along came this CrossFit thing. I can honestly say that some days I have felt the soreness in my body equivalent to 25 miles of ocean paddling and I LOVE IT! I feel like I am being mentally and physically challenged in so many new ways. After only a few weeks of CrossFit I feel stronger. I notice my posture has improved, my back feels stronger and I don\'t struggle completing daily tasks like I used to (such as changing out those bulky water dispenser bottles). Yes, the workouts can be rough but the encouragement of the instructors and classmates creates an environment where it is impossible for anyone to fail.
Michelle

Submit your testimonial here.

September 2010
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“The more intense the activity, the more fit you will become.”
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