Tuesday, May 31, 2011

Core Storm

Warm up:  3 x
-10 squat jumps, 10 push ups, 10 ball slams

Workout:
25 sit ups
100 m run
50 Russian twists (25 ea side)
100 m run
50 mountain climbers (25 ea side)
100 m run
50 star crunches (25 ea side)
100 m run
25 sit ups
100 m run
3 RFT

Monday, May 30, 2011

CrossFit Regional Games Wod #4

Warm up:  50 m broad jump, 50 m run

Workout:
100 pull ups
100 swings 55#/35#
100 double unders
100 ohs 95#/65#
for time

 In honor of all who have served their country

Saturday, May 28, 2011

Scavenger Hunt

Family, friends, health and a lot to be thankful for. . .

Friday, May 27, 2011

Pressed & Ready

Warm up:  4 x 5:  mb push ups, sdhp 45#/30#

Skill/focus:  Bench Press
2-3 sets to build load

Workout:
Bench press 5. 5. 5 @ 65/75/85%
2 min rest btwn
and then. . .

400 m run
max effort bw squat*
max hspu**
*If you cannot do bw, do 3/4 or 1/2 depending on skill level
**If you cannot do hspu, do band, box or floor modification
Score is bench wt/time/# of combined reps

Memorial Day:  1 class only at 9 am

Gym Clean Up:  Everyone is pretty good about this but lately there have large dumbbells left out, chalk left on the floor for people to trip on and a few other things.  I know how you feel at the end of the wod, you just want to lay there but please be considerate when we have back to back classes.  Make sure your stuff is all put away so that the Coach can get the class started on time.  After that, find an area and you are more than welcome to hang out on the floor.

It’s been a good week.  I actually went rx the last 2 days.  Being 10+ lbs lighter must have made the dh pull ups easier and a big thanks to Dan for “suggesting” I do the hspu without the band.  10 lbs ago I could only 2-4, today was sets of 10-12.  Now, we need to work on running faster. . .

Have a safe, healthy and fun Memorial Day weekend everyone! 

Thursday, May 26, 2011

Angry Cats

Warm up:  2 x 7 swings 50#/30#, burpees

Skill/focus:  Deadlift

Workout:
Deadlift 5. 5. 5 @ 65%/75%/85%
and then. . .

7 dh pull ups
7 box jumps 24″/20″
7 swings 70-75#/50-55#
7 ball slams
7 RFT
Post dl 5 rm and time for score

Announcements: 

Muscle up clinic:  Don’t forget Part 2 is this Friday, May 25th at 5:00 pm.  There will be no 5:00 pm class but you are welcome to do the wod on your own at that time.

Memorial Day:  There will be only 1 class Memorial Day, Mon May 30th at 9:00 am.  Rest assured it will be a good one!

Shout outs:  Sherree deadlifting 185# for 5, Lindsay doing 50 dead hang pull ups (she added 1 more in to make it 50:), Shaina for backing up her smack talk by dl’ing 255# for 5, the guys in general for getting set up in a timely and efficient manner.  And there were just too many remarkable PR’s today to mention.  Please see below.

Wednesday, May 25, 2011

Attack of the Racoons

Warm up:  800 m run, practice sledge slams/hollow rocks

Skill/focus:  Power Clean
Warm up to work load

Workout:
FGB style:  perform 1 min on for each exercise with 1 min rest at the end of each rd for 3 rds
power clean 135#/95#
supermans
sledgehammer slams
double unders
hollow rocks
Score is total repetitions

1st Place Overall

Congratulations Candyce!!  Candyce took home the gold with 1st place overall victory in the Bikini Division at the NPC Jr Nationals in South Carolina this past weekend.  Smoking!!!

I wanna come home with you

Who could resist this adorable kitten?  If you have room in your heart and home for this precious baby please contact Jesse at  jessespinnato@gmail.com

Tuesday, May 24, 2011

Shoulder Press 5 RM

Warm up:  tmu dh holds / dip holds

Skill/focus:  Shoulder press
Take 2-3 sets to build your load

Workout:
Shoulder press 5. 5. 5 @ 65%/75%/85%
rest 2 mins between
and then. . .

Tabata
1 arm db snatch 50#/30# or AHAP
sit ups
1 arm db row 50#/30# or AHAP
Score is lowest round per event

Sexy in your Swimsuit Challenge Winners

Great job EVERYONE–a picture says a thousand words. . .

Congrats Reigning She Beast

Monday, May 23, 2011

Jumpin’ Jag Flash

Warm up:  3x:  100 m run, 10 jump squats, 100 m run, 10 split jumps (5 ea)

Skill/focus:  Barbell Jump Squat
2-3 sets to build load

Workout:
Jump squats x 12 use 30-50% of your 1 rm
rest 2 mins
3 sets
and then. . .

15 kte
15 swings 55#.35#
15 real push ups (20 mod real push ups, 25 knee push ups)
5 RFT

Thank you everyone for your patience; we had such an event filled weekend it is taking me a few days to catch up with the postings.

The wedding ceremony on Friday of Coaches Mike and Melissa was absolutely beautiful.  Tears welled in my eyes (and that doesn’t happen very often) as I listened to the vows they wrote and spoke to each other.  The love between them was clearly written on their faces.  The food and rest of the bash was pretty awesome too.  They’re in the Bahamas right now having a fabulous honeymoon.  You know, we’ll hear when they get back but I imagine  they’re getting a few wods in.  CONGRATULATIONS Mr. & Mrs. Goodrich!!

Saturday, May 21, 2011

Puppy Turnin’ Big Dawg
Happy 21st Mark

Warm up:  400 m run, tmu:  swings / squat holds

Workout: 
1 mile run

21 deadlifts 185#/135#
21 flying burpees
21 wall balls
21 box jumps 24″/20″
3 rds Puppies
4 rds The Pack
5 rds Big Dawgs
For time (including mile)

Birthday Beast Finisher:  21 HSPU

What a team!!

Happy 21st birthday Mark!!  It was a good one and you’re a Big Dawg now!

Paula Jager of CrossFit Jaguar shares her weekend fitness tip for couples who want to work out together at the beach.