Tuesday 2/9/2010
Additional Warm-Up:
3 rounds of – 5 Toes to Bar, 15 Walking Lunges, 15 Back Extensions, 15 Jumping Squats, 5 HSPU
Workout of the Day:
Resting 60 seconds between sets:
Clean and Jerk 3-3-3-3-3-3-3-3-3-3
Post load(s) to comments.
Monday 2/8/2010
Additional Warmup: 1000 m Row, 3x rds of Cindy, 20x OH Walking Lunges (25#/15# plate)
Workout of the Day:
“Fran”
21-15-9
Thrusters (95#/65#)
Pullups
Post time to comments.
Sarah and I at her Coronado garage gym.
Sunday 2/7/2010
Rest Day
Saturday 2/6/2010
Open Gym 8:30-10:30 (members only)
Free Introductory Workout for anyone interested in trying CrossFit @ 10:30
Have you put in your order for our new Odyssey shirt?
Friday 2/5/2010
Workout of the day:
“Angie”
100x Pullups
100x Pushups
100x Situps
100x Squats
Post time to comments.
Thursday 2/4/2010
Workout of the day.
AMRAP in 15 minutes
15 x squats
10 x Boxjumps (24inch)
15 x kb swings (55# / 35#)
Post completed rounds to comments
Crossfit Kids tonight @ 4:30 and 5:00
Wednesday 2/3/2010
Additional Warmup: 25x Wall Ball, 20x Walking Lunges, 25x Ring Rows, Banded Mobility
Workout of the Day:
“Jackie”
1000 m Row
50x Thrusters (45#)
30x Pullups
Post time to comments.
**If you have one, please bring your own watch to the gym today.
Be on the lookout for more new equipment: jump ropes, bumper plates and another GHD!
Please welcome our newest members: Ambre, April, Ben, David, Laura, Marc and Trish
Look at the extension in this pic. Great work Jen!
Tuesday 2/2/2010
Additional Warmup: 1000 m row, 20x GHD back extensions, 20x GHD Situps
Workout of the Day:
“Diane”
21-15-9
Deadlift (225#/155#)
HSPU
Post time to comments.
Monday 2/1/2010
Morning class is canceled. Odyssey will reopen for the 5 pm class. Due to snow in the parking lot, please be careful when driving in… especially in smaller vehicles. If you have questions on this…..ask Lee.
Additional warmup up: 1000 m row, 4x rds. of Cindy, 15x PVC pass thrus, 3 min of handstand holds (work on doing these independently away from the wall)
Workout of the Day:
7 Rounds
7x Power Snatch (95#/65#)
7x Snatch Balance
7x OHS
Post time to comments.
Ok, so we know it is cold and it probably won’t get any better for another month so hit the gym today for this wod and while your in there write your goals up on the board. We want to know what you are working on!
**Today is the last day to place an order for a jump rope. Also, designs for the new Odyssey shirts are in the gym, reserve yours today!
**Latest CF Kids starts tomorrow!
FRIDGE FUND IS DUE, please bring cash or check to the gym to pay tab.
Saturday 1/30/2010 and Sunday 1/31/2010
Gym is Closed!
You want to try CrossFit but you’re nervous about starting? Not sure you have the time? Don’t know what to do with your kids?
These are some of the things the trainers at Odyssey hear often from new CrossFitters, but there is no need to worry. At CrossFit Odyssey we thrive on a community based gym. Our trainers carry a variety of certifications and along with being CrossFit certified we have gone on to attend specialty certifications which include: Kettlebell, Olympic Lifting, Barbell and Nutrition Certified! Our fundamentals is intended to get you moving safely and knowledgeable of our general skills before being immersed into mainstream classes. However, ALL of our classes are inclusive: meaning we do not segregate you based on skill and ability. Every member does the same workout but is able to scale the workout to his or her abilities. We are not here to tell you can’t do it, we are here to tell you that you can! You will see how quickly it is to fit into our group classes and enjoy the one on one instruction our trainers provide before each class! So sign up today for a fundamentals and get started! (no contracts required!) Oh yeah, did I mention kids are welcome in our playarea during ALL class times? Got children ages 5 and up? Sign them up for our newest CF Kids classes beginning Feb. 2nd! Want to try it out first? FREE WORKOUTS EVERY SATURDAY @ 10:30!
Special until Jan. 31st!
20% off fundamentals with a 3 month prepaid membership
50% off fundamentals with a 5 month prepaid membership and your 6th month is FREE!
Current members: Refer a friend from now until Feb. 28th and receive 50% off 1 month membership!
Next Fundamentals are two day power sessions: (Option A) Saturday Jan. 30th/ Jan 31st 11:00-1:00
(Option B) Monday Feb. 1st/ Tuesday Feb. 2nd 6:30-8:30
Friday 1/29/2010
Workout of the Day:
Lifting Clinic:
Trainers will be available to help you develop your lifts: Clean and Jerk along with Snatch.
First hour of each class will be dedicated to Clean and Jerk
Second hour will be dedicated to Snatch
**We are headed to Havana’s on Great Neck @ 7pm to help Heather and Betsy celebrate their birthdays, everyone is welcome!
Thursday 1/29/2010
Additional Warmup: Row 250,Suicide Sprints inside, 20x Tuck Jumps, 20x OHS with unloaded bar, Row 500 m
Workout of the Day:
With a continuously running clock perform each exercise for max reps. On the call of “rotate” you will switch to the next exercise until you complete all 4 exercises for a total of 3 Rounds. However, round 1= 30 seconds of work, round 2= 1 min of work, round 3= 2 min of work there is NO rest between exercises. This workout is 14 min. in length.
Squats
DB Power Cleans (45#/35#)
Box Jumps
DB Push Press or Push Jerk (45#/35#)
Post total reps to comments.
Wednesday 1/27/2010
Workout of the Day:
“Michael”
3 Rounds
800 m Run
50x Back Extensions
50x Situps
Post time to comments.
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