Wednesday, November 30, 2011

Hard Pressed

Warm up:  tmu wall balls/ring rows

Skill/focus:  Bench press
1 x 8, 1 x 5

30 s ring push ups
15 s rest
30 s box jumps
15 s rest
30 s du’s
1 min rest
4 rds for max reps
Post 3 rm and total reps for score

Nice shirt Mason!

G.I. Jane – Mudder Beast Party & Team Meeting:  Tomorrow’s the big prelude to our Tough Mudder event.  At 6:30 pm ish Coach Amy goes G.I. Jane with Sheree shaving off her locks and Stephen, Beast that he is goes for a mudderish mohawk.  You all won’t want to miss this.  Team meeting and delicious food and drinks next door at Michael’s Grill at 7:30 pm.

Tuesday, Saturday November 29, 2011

Vested Interest

Warm up:  2 x:  200 m run, 10 pull ups, 10 dips, 15 sit ups

Workout: 
w/ vest for rx+
10 rope climbs
20 ring dips
30 c2b pull ups
40 good mornings 45#/30#
50 burpees
1 mile run
for time

Now this is what’s meant by “Chest” to Bar

Give the girl a vest. . .

Sat, Dec 3rd:  there will be 1 class only at 8:30 am and it is for all levels due to the large attendance of both staff and members at the Tough Mudder.  Regular Sat schedule will resume the following Sat.

Yoga/Mobility Class:  we all need it but unfortunately we will no longer be having our Sunday 10:00 am class.  All members are highly encouraged to perform mobility work on their own to improve performance, reduce injuries and quite simply improve quality of life.

Monday, November 28, 2011

Pumpkin Roll

Warm up:  400 m run stopping every 100 m for 10 push ups

Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
for time

Deadlift
1 x 5 @ 70%
2 x 3 @ 75%
3 x max reps @ 80%
Post time/max reps for score

Announcements:

TM Participants:  The Tough Mudder event is this Saturday–that means this is a TAPER week.  If you are wise you will scale the workouts this week and I mean scale them.  You are not going to improve your strength or stamina one iota this week.  You have trained hard, you are there.  You want to go into “battle” fully rested.  Some suggestions are to scale the workouts M/Tu/W or do some light jogging for short distances, bodyweight exercises and stretching and do nothing but stay loose on Thurs/Fri.

TM Head Shaving Party/Team Meeting:  This Thursday, Dec 1 at 6:30 pm we are having a head shaving party!  Coach Amy goes G.I. Jane and Stehpen opts for a wild mohawk.  Team meeting to follow at Michaels Grill at 7:30 pm.  Attendance is recommended but not mandatory.  We will discuss meeting place/times and go over strategies as well as review what to bring, wear etc.  For those that are unable to attend an email will be sent to all the following morning (Friday).

Holiday Stocking Contest:  You may start hanging your holiday stockings in the box.  Be creative and decorate yours anyway you desire.  We will have a contest throughout the first 3 weeks of December for the best stockings.  Prizes will be distributed on 12/21 and determined by members votes.

Holiday Party:  Friday, Dec. 9th at 7 pm.  Primal Potluck.  Please bring your favorite Paleo/Primal side dish, appetizer or desert.  I am providing the kill (beef and bird).  You may bring your family (spouses and children) or a friend.  Please RSVP no later than Tues. Dec 6th and how many will be attending.  We must have an accurate head count so that we will have enough food.  Beer & wine will be available for consumption at Jenn’s Wine Shoppe and Rick will be making Primal margaritas for those of you that wish to indulge in a little tequila:)

Saturday, November 26, 2011

Barbara Against the Clock

Against a 3 min running clock complete as many rounds and reps as possible of:

20 pull ups
30 push ups
40 sit ups
50 squats

At the end of 3 mins you will rest for exactly 3 min before repeating for a total of
5, 3 min rounds.  You will begin your next set where you finished your previous set,

Advanced athletes:  your goal should be to achieve more than 5 rounds of the movements
over the course of the 5 sets.

Great job.   Welcome to visiting CrossFitter Adrienne from CrossFit Houston!

Friday, November 25, 2011

Work it Off!

20 swings 50-55#/30-35#
30 goblet lunges (total)
400 m run
AMRAP in 25 mins
Post total rds for score

Black Friday

Way to work it off !!!

<

Thursday, November 24, 2011

Happy Thanksgiving

A happy & healthy Thanksgiving to all.  Rest, relax, spend time with family and friends.  Watch football, go shopping or whatever you enjoy.  You train hard, you eat well; enjoy the holiday and indulge some–although sensibly.  This is why we do what we do.

Wednesday, November 23, 2011

Suicide Shaina

Warm up:  400 m run, 2x 10 mb cleans, 50 m sprint

Workout:
10. 9. 8. . . 1
thrusters 115#/75#
suicides 20 ft (down and back is 1)
for time

Where did you get that shirt?

Watch out Jason, she’s turning into a ferocious feline:)

Tuesday, November 22, 2011

PullForce

Warm up:  250 m row, 2 rds of Cindy

Workout:
Weighted pull up 4. 3. 2. 1
rest 60 s
L sit x 30 s
rest 90 sec

3 rope climbs
20 snatches 50-55#/30-35#
3 rope climbs
20 sntaches
10 min time cap, 5 burpees top of every minute

Post 1 rm / time for score

Girls w/ pull ups

Welcome to the Girls w/ Pull ups Club!

Monday, November 21, 2011

Shove It

Warm up:  20 burpee ball slams

Skill/focus:  Push Press
1-2 warm up sets

Workout:
Push press
2 x 5 @ 60%
2 x 3 @ 70%
3 x max reps @ 80%

30. 20. 10
sdhp 95#/65#
ring dips
for time
Post max reps/time for score

and he's a soccer player. . .

. . . whose game has improved since starting CrossFit along with being the leanest (under 200) in years.  Not to mention stronger, faster and more powerful.  Anyone recognize those delts?

Saturday, November 19, 2011

Ball & Chain

Teams of 4-6

8 tire flips
8 tire jumps
AMRAP in 6 min
rest 3 min

8 wall balls
8 burpees
AMRAP in 6 min
rest 3 min

80 m chain sprint (2 at a time, others rest)
AMRAP in 6 min
rest 3 min

8 deadlifts 225#/135#
8 pull ups
AMRAP in 6 min
Post total team rds for score

Pierce's Posse

And no, that’s not a typo.