Archive for April, 2009
Friday 5/01/2009
H-H-Hopper Deck Friday!
Some days you pay the man but you always come back for more.....
Tuesday 4/28/2009
21-15-9
Squat Snatch (95#/65#)
Chest to Bar Pullups
Post load and time to comments. Enjoy!
Joe getting ready for wod #4 at the Qualifier
Monday 4/27/2009
Two man teams: One member is running 400m while the other member is going for max reps, upon returning from the 400m team members switch spots. Both team members must perform max reps in an exercise before moving to the next.
Box Jumps
Pushups
Squats
Post time and total reps to comments.
Chris and brother Jesse (from Jeannie's Beach CF) going head to head at the qualifier
Sunday 4/26/2009
Congratulations to the Odyssey members that competed in this weekend’s Regional CrossFit Games Qualifier! Everyone did an outstanding job and we are proud of all of you. An extra congrats needs to go out to Chad who took the #4 men’s spot, among the top six, and is headed to Aromas in July! Thanks to all the members that came out and showed their support.
Rest Day!
Saturday 4/25/2009
Congratulations to all of our athletes: Dana, Dom, Chad, Chris, Joe, Marcus, and Tyler, that competed at today’s Regional CrossFit Qualifier! Please come and support them tomorrow for the final WOD! The first heat starts at 8:00 am. Times for our athletes are as follows: Dana: 10:40, Dom: 13:20, Chris 13:40, Joe: 11:40, Marcus: 14:00. Chad and Tyler are both placed among the top 10 men and will go head to head in the final heat at 14:40 pm. Come out and show your support for Odyssey!
Final WOD
21-15-9
Squat Snatch (95#/65#)
Chest to Bar Pullups
Click here for today’s results: http://games2009.crossfit.com/
Dana during workout #3
Friday 4/24/2009
**Please remember the gym will be closed for Friday evening and Saturday morning classes. Please join us to cheer on the Odyssey athletes at this weekend’s Regional CrossFit Games Qualifier. Located at: CrossFit Training Facility, 476 Viking Dr., Virginia Beach, VA 23452
10 Rounds:
7x Med ball Clean (20#/14#)
7x Burpees
Post time to comments.
Thursday 4/23/2009
Let’s Do it…..
400 m Run
21x OHS (95#/65#)
21x Box Jumps (24#/20#)
400 m Run
15x OHS
15x Box Jumps
400 m Run
9x OHS
9x Box Jumps
Post load and time to comments.
Wednesday 4/22/2009
Kettle Bell Swings on the Minute
Men@55#/Women@35#
Ex: 1x KB Swing the first minute, 2x KB Swing the second minute etc. Continue until you can no longer complete the number of reps within the minute.
Rest
100x Squats for Time
Men's heat at the SoCal Regional Qualifier this past weekend
Tuesday 4/21/2009
The gym will be closed on Saturday 25 April due to the CrossFit Regional Qualifier here in Virginia Beach. http://games2009.crossfit.com/map/index.html
“Two Minute Defense”
5 Rounds:
1x Power Clean (135#/85#)
3x Hang Squat Clean
2x Jerk
Sprint 200 feet
After round 5, rest 2 minutes, repeat.
http://media.crossfit.com/cf-video/CrossFit_Pat2minDefense.mov
*If it rains during your class, there will be a substitution for the sprint and we’ll keep it indoors!
**Bring your own stop watch if you have one so that you can time your rest period.
Post total time to comments. (your total time includes the 2 min rest period)
- Sara with her old workout crew at CrossFit Coronado this past weekend.
Sage, Sarah, Sara, and Jaime
Monday 4/20/2009
The gym will be closed on Saturday 25 April due to the CrossFit Regional Qualifier here in Virginia Beach. http://games2009.crossfit.com/map/index.html
AMRAP in 20 min of:
3 Hand Stand Push Ups
10 Squats
15 Double Unders
Post number of rounds completed to comments.
Hudson
“If your goal is optimum physical competence then all the general physical skills must be considered.”
- Cardiovascular/respiratory endurance
The ability of body systems to gather, process, and deliver oxygen. - Stamina
The ability of body systems to process, deliver, store, and utilize energy. - Strength
The ability of a muscular unit, or combination of muscular units, to apply force. - Flexibility
The ability to maximize the range of motion at a given joint. - Power
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. - Speed
The ability to minimize the time cycle of a repeated movement. - Coordination
The ability to combine several distinct movement patterns into a singular distinct movement. - Agility
The ability to minimize transition time from one movement pattern to another. - Balance
The ability to control the placement of the body’s center of gravity in relation to its support base. - Accuracy
The ability to control movement in a given direction or at a given intensity.
Saturday 4/18/2009
0830-1030 Open Gym for members
1030-1130 Free Trial workout for anyone interested in trying CrossFit… (click here)
Chris and Lisa during a team workout
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