Sunday
Dec302007

WOD 12.30.07

"Fran"
21-15-9 reps for time of:

Thrusters 95#'s
Pull-Ups

Thrusters can easily be scaled by decreasing the load on the bar. Some modified weights we used today included 75lbs, 45lbs, and 15lbs.  It is in the athlete's best interest to choose a weight that he or she can manage with good form.  Technique, Consistency Then Intensity.


Heat 1 of 3 from today's "Fran" workout.

Saturday
Dec292007

WOD 12.29.07

Max Rounds in 20 Minutes of:
10 Dumbbell Hang Muscle Snatches each arm
1 Odd Object Carry (Up the steps, across the Lyceum and back down)
10 Burpees


Kevin and Leonid go for a stroll.

Friday
Dec282007

Recovery on the 1st, CrossFit on the 2nd

Starting January 2nd, we will be adding a Wednesday Group Class at 7pm. Privates will also be available by appointment. Stay tuned for more updates!


Fd/t=P!

Sunday
Dec232007

WOD 12.23.07

"Fight Gone Bad"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today's FGB is 3 Rounds. The
stations are:


  1. Wall-ball: a: 14lb b: 8lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.


Erik on Box Jumps

Sunday
Dec232007

WOD 12.22.07

4 Rounds For Time of:
Deadlift 10 Reps
Dumbbell OH Sit-Up 15 Reps

Skills:
Burgener Warm Up
DB HPS


Learning the Dumbbell Hang Power Snatch.

Sunday
Dec162007

WOD 12.16.07

Deadlift 3-3-3-3-3 reps.

Additional work today included Jump Rope mechanics and B2B Tabata Squats.


Jacinto helps Michele set her back. She pulled a new PR of 115x3 a few sets later!

Saturday
Dec152007

WOD 12.15.07

10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Hang Power Clean
Push Press
Overhead Squat

Bear Crawl

Each of the three lifts done in sequence is counted as one rep.  Follow each set with a Bear Crawl across the Lyceum.


Jeremy makes it look easy.