Archive for June, 2009
Wednesday 7/1/2009
Deadlift
5,5,5,5,5
Post loads to comments.
** Fridge Fund is due by Thursday**
** The 0630 am class is now by appointment only, email Sara at least 12 hrs prior to schedule the class**
** The gym is closed on Friday and Saturday this week for the July 4th weekend**
Tuesday 6/30/2009
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
“Michael”
3 rounds for time of:
800m run
50 Back Extensions
50 Sit Ups
Extra Credit: Rest as needed, then do 75 Slam Balls for time before you leave. (choose your own ball weight)
Post times to comments.
Ohhhh… click here.
Joe incapacitated following his 3:06 "Fran" PR!
Monday 6/29/2009
“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups
Post your time to comments.
Sara, Michael, and Jennifer have just finished their fundamentals classes and have showed up just in time to meet “Fran”. Please welcome them into the gym.
Sunday 6/28/2009
Rest Day
Jack is leaving Virginia Beach and moving on. Here’s a few pics of him during his time at Odyssey.
See you Jack!
Saturday 6/27/2009
0830-1030 Open Gym for Members
1030-1130 Free Trial Workout for anyone interested in trying CrossFit
Friday 6/26/2009
2 person teams
Pick someone who uses the same load. Alternate rounds with your partner like a relay race. (don’t start the next round until your partner is finished with their sprint)
16 rds per team of:
1 Power Clean (135/95)
3 Hang Squat Cleans (135/95)
2 Push Press or Jerk (135/95)
30 meter sprint
Post your team’s time to comments.
click here to watch a 10 round video from CrossFit.com
“Murph”
There are a few people doing “Murph” this coming Saturday morning… so if you would like to get in on it talk to Nate. Weight vests are limited but we may be able to get a few extras with some advance notice.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
** Starting July 1st we are introducing the family member discount. Click here for more info.
*** Starting Monday July 6th there will be a 2:00 class every Monday, Wednesday and Friday.
****The gym will be closed on July 3rd, 4th, and 5th for 4th of July weekend.
Wednesday 6/24/2009
4 rounds for max reps:
Med Ball Situps (20#/14#)
Double Unders
Ring Pushups
Perform each exercise for 1 minute before moving to the next exercise on the call of rotate. Following ring pushups there will be 1 minute of rest. Have a partner record your reps. Post total reps to comments.
** Starting July 1st we are introducing the family member discount. Click here for more info.
*** Starting Monday July 6th there will be a 2:00 class every Monday, Wednesday and Friday.
****The gym will be closed on July 3rd, 4th, and 5th for 4th of July weekend.
Tuesday 6/23/2009
50 Deadlifts (Bodyweight)
1600m Run (6 laps)
Post total time to comments.
*Please do not park in front of other businesses (those that have their company sign on the door). You can park in the back of the building too, or along the construction zone on the right as you come in, or down by the guard rail along the storage site. Violators will be subject to a painful Burpee penalty!
Monday 6/22/2009
3 rounds for time of:
20 Kettlebell Swings (55#/35#)
40 Push Press (75#/45#)
60 Air Squats
workout demo from CrossFit North Santa Cruz / CrossFit.com
Post time to comments.
Saturday 6/20/2009
Open gym for members 830-1030
Free Introductory Workout from 10:30-11:30 (please try to arrive 10-15 min early)
Friday 6/19/2009
“Every Second Counts” tonight at 7pm in the gym after the WOD!
Our newest members just finished their fundamentals classes Thursday night and will be joining you guys soon. Please welcome Karen, Jaime, Brittany, Allen, and Mark to the gym.
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use a 20#/14# ball at a 10 foot target.
Post time to comments.
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