Archive for August, 2009
Tuesday 9/1/2009
WOD
“Karen”
150x Wall Ball (20#/14#)
Post time to comments.
Meet Todd. After juggling wods in a globo gym he decided to join an affiliate and has since been at Odyssey approximately 7 months. His first big personal goal, like many, was the coveted muscle-up and he did it…on day #2 at the gym! Since then we have watched him go on to tackle many other goals. Most recently he was the first person to complete his PR’s on the men’s record board and for that he will be receiving some loot from the CF store along with a complimentary spot at our upcoming Oly Seminar with Coach Wilkes on Sept. 20th.
Todd is a well rounded athlete, driven by challenge, who pushes himself along with those around him. Waiting for the “3,2,1″ he sends out words of encouragement and it is not uncommon to watch him finish a wod then stand by a fellow gym member cheering him/her on to finish….this is what we stand for at Odyssey. Keep up the great work man.
Todd
Monday 8/31/2009
Additional Warmup: 400 m Row, 15x Pullups, 15x Back extensions, 15x DL @ 80% or your WOD weight.
WOD
SO1 Joshua Harris, 36, drowned while conducting a river crossing during combat operations, August 30th 2008 in Afghanistan. Click here to visit the “Hero” WODs on CrossFit.com
“Mr Joshua”
5 Rounds
400 m Run
30x GHD Situps
15x DL (250#/170#)
Post loads and times to comments.
**New morning hours begin today. First session is 8:30-10:30 am and our 2 pm class has been moved to 12:30 pm (M,W,F). The evening hours will remain the same 5:00-7:00 pm**
Please welcome new members: Nancy, Geoff, Matt, Nanette, Alex, Whitney, Carol and Scott
Geoff
Sunday 8/30/2009
Rest Day
**Please note our morning hours are changing. Beginning tomorrow, August 31st, we will open at 8:30 and our 2:00pm class has been moved to 12:30pm. Evening classes remain the same.**
Saturday 8/29/2009
Open Gym (members only) 8:30-10:30
Free Introductory Workout for anyone interested in learning about CrossFit @ 10:30
**Our morning hours will be changing Monday August 31st. Check “what’s the latest” for info.
Friday 8/28/2009
Additional warmup: 400 m jog, 15x Burpee Broad Jumps, 15x KTE, 15x Pullups
WOD
Two Man Teams: Only one member is working at a time and you can break up reps however you see fit but you must complete one exercise before moving to the next.
50x Med Ball Cleans(20#/14#)
60x Ring Dips
70x DB Push Press (35#/25#)
80x Box Jumps
Post time to comments.
There will be NO 2 pm class today.
Freddy (CF One World) and Dave (CF Central) rockin some handstands.
Thursday 8/27/2009
Additional warmup: 400 m jog, Burgener, 20x GHD back extensions, light c/j prior to full load.
“Grannie”
Double unders – Clean and Jerk – Situps
50-2-50
40-4-40
30-6-30
20-8-20
10-10-10
If you can’t do double unders, triple the number for singles.
Rx’d weight is 75% BW for the C/J.
Post loads and times to comments.
What’s the latest?
Ashley B.
Wednesday 8/26/2009
Additional Warmup: 150 singles, 20 Walking lunges, 15x PVC Pass Thrus, 15x Heaving Snatch Balance
WOD
4 Rounds:
400 m Run
10x Thrusters (105#/75#)
10x Pullups
Post times to comments.
Monday 8/24/2009
Additional Warmup: 800 m run, 15x GHD Back extensions and 15x GHD Situps
WOD
Deadlift
1,1,1,1,1,1,1
Post loads to comments. What is your least favorite named wod?
Monday 8/24/2009
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Beach WOD
Sunday 8/23/2009
Rest Day
Saturday 8/22/2009
The gym will be closed today.
Instead, we will be meeting at the beach at 10 am, contact Sara for details.
Friday 8/21/2009
Push Jerk
3,3,2,2,2,1,1,1
Post loads to comments.
This Saturday we are moving to the Beach for a workout, followed by some drinks and cornhole! Information is posted in the gym. There will be NO OPEN GYM or FREE TRIAL WORKOUT.
Thursday 8/20/2009
Additional Warmup: 400 m Row, 15x PVC Pass thrus, 20x Squats, 1x rope climb
WOD
7 Rounds:
15x Double Unders
10x SDHP (75/55)
5x Pullups
Post time to comments.
Question? What CF goal are you working on RIGHT NOW? Post to comments.
pm classes
Wednesday 8/19/2009
Additional Warmup: 400 m jog, 30x walking lunges, 30x GHD back extensions, sprints (sara will lead)
WOD
“Tabata Something Else”
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Pullups
Pushups
Situps
Squats
Post lowest score for each exercise to comments. We are taking a poll…What is your favorite named wod? Post answer to comments.
What’s the latest?
Dom
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