Friday, December 30, 2011

Warm up:  500 m row, 15 squats, 10 push ups, 5 pull ups, 10 squat jumps

500 m row
3 RFT
3 min between
Post slowest 500 for score

Squat maintenance
50% 1 rm x 20
75% x 10
90% x 3
65% x 8
80% x 5
95% x 1

Thursday, December 29, 2011

Walk in the Park

Warm up:  Burgener 1 x 10 w/ pvc or light load

Skill/focus:  Power Snatch & Snatch

Workout:
400 m oh walk 95#/65# Rx+ 75#/115#

squat snatch every time you set the bar down
repeat rep scheme of 1/2/3/4/5/4/3/2/1
Score is time and # times bar is set down

NOTE:  There will be no 6 or 7 am class on Monday, January 2nd.  There will be an 8 and 9 am along with a 5:30 and 6:30 pm classes

Wednesday, December 28, 2011

JTWarm up:  400 m run, 50 m oh db carry 20#/10#, 10 push ups on db, 50 m oh db carry

Skill/focus:  TGU

Workout:
TGU 1. 1. 1 (r & l)

21. 15. 9
hspu
ring dips
push ups
for time
Post TGU 1 rm for right/left and time for score

Tuesday, December 27, 2011

Back & Forth

Warm up:  500 m row, 2 rds Cindy

Skill/focus:  SDHP

Workout:
20 burpees
10 sdhp 95#/65#
rest 2 min
15 burpees
15 sdhp
rest 2 min
10 burpees
20 sdhp
rest 2 min
15 burpees
15 sdhp
rest 2 min
20 burpees
10 sdhp
Rx is xompleting each duo in <90s or total time of <15:30
Rest 5 mins

max dead hang pull ups in 1 attempt
Score is time/# pull ups

Do you look good naked?

• % of body fat lost
• before/after pictures (looking good naked:)
• total weight lost
• adherence to a Primal diet (Fit Day food log)
• overall performance improvements

Monday, December 26, 2011

Reindeer Wrath

Who likes duck walks !!??

Saturday, December 24, 2011

Kevin’s Surprise!

A very Merry Christmas to all!

Warm up:  400 m run, 15 x 2 sit ups. push ups, jump squats

Workout:
100 m walking lunges
100 m flying burpees
50 m sprint
5 deadlifts 275#/205#
20 sledge slams
400 m run
box jump chain
35 medicine ball get ups
50 double unders/tuck jumps

1 or 2 RFT

Saturday WOD group. We can eat guilt free tomorrow:)

Santa and her elves !

Friday, December 23, 2011

The Grinch

Skill work:  handstands

Push press 12 x 2 @ 60% every 30 s

EMOM until failure
10 m sprint
burpee
-increase sprint by 10 ea min
-increase burpee by 1 ea min
Post emom # for score

Check out CF Jag’s December article in Natural Muscle magazine. . . The “Cult & Culture” of CrossFit http://jaguarfit.com/2011/12/crossfit-jaguar-cult-culture-of-crossfit/

by Paula Jager CSCS as published in Natural Muscle magazine December 2012

 ”Obsessed is a word the lazy use to describe dedicated” was the first thing I saw when I walked into my CrossFit box this morning.  It was a saying on the back of a member’s shirt that was dripping with sweat and I couldn’t agree more.  What is the matter with a lot of people?  They expect results without effort; they’d rather take a pill or buy the latest supplement/gadget?  Sorry, doesn’t work that way–fitness is one thing money can’t buy and only hard work can. 

Thursday, December 22, 2011

Death Brush

Warm up:  500 m row, 3 x 5 of dips, squats, pull ups

Skill/focus:  spend 10 mins building your clean/dl load

Workout:
3 muscle ups
3 squat cleans 225#/155#
9 hspu
12 deadlifts 225#/155#
4 RFT

and the winner is CrossFit Family. . .

CrossFit Family

what a close race with Primal Bacon only 1 vote behind. . .

Primal Bacon

and Snowmen Having Fun

Snowmen Having Fun

Wednesday, December 21, 2011

Explode!

Warm up:  400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats

Skill/focus:  Box Jump
2-3 sets of 2-5 to build load

Workout:
Box jump
8 sets of 3 reps on the minute*
*choose a height that allows for max power (i.e. speed)–these are not for max effort

15 push ups
15 squats
15 sit ups
15 du’s
5 RFT
Post height/time for score

Full ROM & proper form is key

Excellent article from Catalyst Athletics  http://www.cathletics.com/blog/blog.php?blogID=1674 and excellent effort today Ruby, as usual!

The Push Up:  Why Is This So Hard
By Greg Everett

“One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump).