Welcome RTF
RTF – return to functionality: this class is designed for those who have not participated in any type of exercise program for some time. Also for those who have finished any type of PT program are also eligible. Registration is this week and class begins on 3/1/10 and will last for 8 weeks. We have 2 group classes the 1st six who register for each class are in.
Warm Up
25x
pull up
push up
squat
double under
WOD The Groundbreaker
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 115 lbs
7 Push Presses 115 lbs
12 Burpees
Post total rounds.
5 Responses to “Welcome RTF”
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
"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
Eric rx’d 3 1/3
Phil rx’d 3 2/3
An old article from the NY Times I came across and thought y’all would like…
http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?pagewanted=1&_r=1
Jim- 95 lbs. @ 4 rounds
Michele- 30 lbs. @5 rounds
Deb- 45 lbs. @ 4 rounds
Dawn- 45 lbs. @ 5 2/3 rounds
Ted- 95 lbs. @ 6 rounds
“The Noah” WOD- Noah’s time (15 AMRAP of: 6 hang power cleans+9 burpees+12 squats+200 m. run- 5 rounds+run
Neil- 95 lbs. @ 4 rounds
Erin- 65 lbs.@ 5 1/3 +6 press
Sadie- 55 lbs. 5 2/3+ 6 burpees
John- med ball cleans+ 3 1/3
I’m pretty sure I have the world record for “The Noah.” Just sayin…