Archive for February, 2009
Saturday 2/28/2009
0930-1030 Open Gym for members
1030-1130 Free Trial workout for anyone interested in trying CrossFit.
Friday 2/27/2009
Deadlift:
5,5,5,5,5
Each set of reps should be “touch and go” with no regrip. Rest as needed between sets.
Then, 50x Knees to Elbows for time.
Post loads and time to comments.
Thursday 2/26/2009
“Kelly”
5 rounds:
400 m run
30x Box Jump (24 in/20in)
30x Wall Ball (20#/14#)
You will be noticing many new faces in the gym, please welcome our newest members: Chris, Tina, Latika, Jenn, Stephanie and Michelle.
Tuesday 2/24/2009
“Nasty Girls”
50x Air Squats
7x Muscle Ups (we will cover substitutions in class)
10x Hang Power Cleans (135#/95#)
Check this out…….
http://media.crossfit.com/cf-video/051204.mov
Saturday 2/21/2009
0930-1030: Open Gym for members
1030-1130: Free trial workout for anyone interested in CrossFit
Emily and Todd during last Saturday's Free Trial Workout
Friday 2/20/2009
Pick one and shoot for a PR:
Deadlift, Back Squat, or Overhead Squat
1,1,1,1,1,1,1
Rest…..
50x GHD Back Extensions
check out the WORD??
you want some....what? what?
Thursday 2/19/2009
AMRAP in 15 minutes
5x Box Jumps
10x Kettlebells (55#/35#)
15x Wall Ball (20#/14#)
Rest….
100x Anchored situps for time.
- 2.14. What’s with the kipping pullups? Isn’t it “cheating?”
- “Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it’s function as a posterior-chain developer.” Short Version Answer courtesy of Jesse Woody, from www.crossfit.com
Wednesday 2/18/2009
10 rounds for time of:
7 Thrusters (115 lbs / 75 lbs)
7 Pull Ups
Jared working on his 'double unders' this past Saturday.
Tuesday 2/17/2009
4 x 800m Run (3 min rest period)
Then 100 push ups for time.
Post splits for run and total time for push ups.
Current 800m Track and Field World Records
Men’s Record
1:41.11- Wilson Kipketer in Cologne, Germany on 8/24/97
Women’s Record
1:53.28 – Jarmila Kratochvílová in Munich, Germany on 7/26/83
Monday 2/16/2009
“Grace”
30 Clean & Jerk for time (135 lbs. / 95 lbs.)
Check out this dude from CrossFit Central in Texas!
http://www.youtube.com/watch?v=ydeCu7W1VRc
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