1. Was great to have three new folks come out to CrossFit with us yesterday. Hope the coaching and encouragement met their expectations.
2. WOD:
50 back extensions
100m overhead carry 95#
50 KB swings 53#
400m run
50 air squats
400m run
50 KB swings 53#
100m overhead carry 95#
50 GHD situps
See you at 0600.
Tuesday, June 30, 2009
Monday, June 29, 2009
Workout for Tuesday, 30 June
1. We'll be working on Overhead Squats today.
2. WOD:
21 - 15 - 9
50m sprint
2 tire flips
50m sprint
overhead squat 85#
See you at 0600.
2. WOD:
21 - 15 - 9
50m sprint
2 tire flips
50m sprint
overhead squat 85#
See you at 0600.
Sunday, June 28, 2009
Workout for Monday, 29 June
1. I will not be at the WOD today. Will be taking the PFT. Execute the full warmup paying close attention to loosening up your shoulders.
2. WOD:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Thursday, June 25, 2009
Workout for Friday, June 26
1. Am completely impressed by the effort you guys put out yesterday. You are awesome.
2. WOD: Team event. Details revealed at the WOD. Don't miss it. And I promise - its not a working party. Oh - but you will work!!!
See you at 0600.
2. WOD: Team event. Details revealed at the WOD. Don't miss it. And I promise - its not a working party. Oh - but you will work!!!
See you at 0600.
Wednesday, June 24, 2009
Workout for Thursday, 24 June
1. After being such a stickler about making sure all our athletes execute a proper warmup, I jumped into Grace yesterday without proper preparation. I executed Grace nearly cold and paid a price. Got a tweak in my neck and now can't look to the left nor down. Learn from my mistakes!
2. WOD: Tabatta Something Even More (men/women)
KB Swing (35#/20#)
Hang Power Clean (95#/65#)
Push Press (95#/65#)
Tire Jump
Wall Ball (20#/12#)
Post total reps to comments.
See you tomorrow.
2. WOD: Tabatta Something Even More (men/women)
KB Swing (35#/20#)
Hang Power Clean (95#/65#)
Push Press (95#/65#)
Tire Jump
Wall Ball (20#/12#)
Post total reps to comments.
See you tomorrow.
Tuesday, June 23, 2009
Workout for Wednesday, June 24
1. WOD: Grace
Clean and Jerk 135#, 30 reps for time.
Will help you scale appropriately. Post time to comments.
Clean and Jerk 135#, 30 reps for time.
Will help you scale appropriately. Post time to comments.
Monday, June 22, 2009
Workout for Tuesday, 23 June
1. Great effort yesterday fighting Fran. For you CF dabblers, and you know who you are, you now have Fran times - Congratulations. Make sure you post your times so that you can compare your times the next time Fran comes to town.
2. WOD:
800m run x 4 rounds
Take as much time in between repeats as necessary.
Post repeat times to comments.
Faces of Fran:
2. WOD:
800m run x 4 rounds
Take as much time in between repeats as necessary.
Post repeat times to comments.
Faces of Fran:
Sunday, June 21, 2009
Workout for Monday, 22 June
1. I will lead the 0600 class. No noon class until fall.
2. WOD: Fran
21-15-9
95# thrusters
pullups
Post time to comments. See you at 0600.
2. WOD: Fran
21-15-9
95# thrusters
pullups
Post time to comments. See you at 0600.
Saturday, June 20, 2009
Free Shipping from Zazzle.com during month of June.
1. Zazzle, the company we use to make our shirts, is having a "Free Shipping During June" sale. Click on the T-Shirt pic on the right. Pay no shipping charges until 30 June.
2. I don't control the price of the shirts. I use Zazzle so that I don't have to stock or ship product. Also, using Zazzle allows customers to design and purchase unlimited "one of a kind" shirts. These conveniences drive Zazzle shirt costs.
3. The cheapest shirts are the Basic T-Shirt. The Basic T comes in light colors. You will pay a premium when choosing the Basic Dark T-Shirt.
4. Fran is coming to town on Monday...
2. I don't control the price of the shirts. I use Zazzle so that I don't have to stock or ship product. Also, using Zazzle allows customers to design and purchase unlimited "one of a kind" shirts. These conveniences drive Zazzle shirt costs.
3. The cheapest shirts are the Basic T-Shirt. The Basic T comes in light colors. You will pay a premium when choosing the Basic Dark T-Shirt.
4. Fran is coming to town on Monday...
Thursday, June 18, 2009
Workout for Friday, 19 June
1. I will lead the 0600 WOD today. No 1130 WOD.
2. Great turnout for the Zone class yesterday. Now that you have the tools, commit to better performance today!
3. Fog of War: Team event. Details will be revealed at the WOD. WOD can be scaled for anyone...
See you at 0600.
2. Great turnout for the Zone class yesterday. Now that you have the tools, commit to better performance today!
3. Fog of War: Team event. Details will be revealed at the WOD. WOD can be scaled for anyone...
See you at 0600.
Wednesday, June 17, 2009
Workout for Thursday, 18 June
1. No WOD today. I will lead a class on the Zone Diet at 0600 at the quadcons. I will teach you the ins and outs of the Zone Diet and how to get more performance out of your body. Bring an ink-stick and something to write on. Be prompt.
2. The 0600 Zone class will be the only event of the day. No noon WOD scheduled. Rest day.
3. On Friday, there will be one WOD: 0600. The WOD will be a team event that you won't want to miss.
See you at 0600.
2. The 0600 Zone class will be the only event of the day. No noon WOD scheduled. Rest day.
3. On Friday, there will be one WOD: 0600. The WOD will be a team event that you won't want to miss.
See you at 0600.
Tuesday, June 16, 2009
Workout for Wednesday, 17 June
1. I will lead both the 0600 and 1130 classes.
2. WOD:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Monday, June 15, 2009
Workout for Tuesday, 16 June
1. I will lead both the 0600 and 1130 WODs. Note the new morning time.
2. I'll be giving a class on the Zone Diet on Thursday in lieu of a WOD. Thursday will be a morning class only. Come on down to the box and learn how to eat like an athlete.
3. WOD:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
2. I'll be giving a class on the Zone Diet on Thursday in lieu of a WOD. Thursday will be a morning class only. Come on down to the box and learn how to eat like an athlete.
3. WOD:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, June 14, 2009
Workout for Monday, 15 June
1. I'm back from leave and will be leading the 0615 class. I will also lead the 1130 class.
2. Beginning on Tuesday, 16 June, the morning class will begin at 0600 to facilitate greater throughput numbers. Beginning 22 June, there will be one daily CFCL WOD at 0600.
3. Next week, I will host the final noon classes until the fall. I am making this change to mitigate the risk for heat-related injuries resulting from the summer weather and CrossFit's intensity. All althletes should bring water to ALL WODS.
WOD:
500m row
50 AS
400m run
50 AS
500m row
50 AS
400m run
50 AS
Post time to comments. See you at 0615.
2. Beginning on Tuesday, 16 June, the morning class will begin at 0600 to facilitate greater throughput numbers. Beginning 22 June, there will be one daily CFCL WOD at 0600.
3. Next week, I will host the final noon classes until the fall. I am making this change to mitigate the risk for heat-related injuries resulting from the summer weather and CrossFit's intensity. All althletes should bring water to ALL WODS.
WOD:
500m row
50 AS
400m run
50 AS
500m row
50 AS
400m run
50 AS
Post time to comments. See you at 0615.
Friday, June 12, 2009
Workout for Friday, 12 June
At 4 stations adjacent to the quadcons:
2-tire Box Jumps, 20 reps
30# Overhead Walking Lunge, 20 reps
53# KB Swings, 20 reps
Burpees, 10 reps
X 4 rounds - carrying 45# plate around big tree between stations.
Adjust weights where necessary.
2-tire Box Jumps, 20 reps
30# Overhead Walking Lunge, 20 reps
53# KB Swings, 20 reps
Burpees, 10 reps
X 4 rounds - carrying 45# plate around big tree between stations.
Adjust weights where necessary.
Wednesday, June 10, 2009
Workout for Thursday, 11 June
21-15-9
400m run
Handstand Pushups
53# KB swing
Scale HSPU with stacks of tires and KB swings with the 35# KB or lighter DBs.
For max height when throwing your 85# kid in the pool, completely open your hips before engaging the arms - much like a thruster.
400m run
Handstand Pushups
53# KB swing
Scale HSPU with stacks of tires and KB swings with the 35# KB or lighter DBs.
For max height when throwing your 85# kid in the pool, completely open your hips before engaging the arms - much like a thruster.
Workout for Wednesday, 10 June
95# front squat
1 front squat the first min.
2 FS the 2nd min.
3 FS the 3rd min.
Continue as long as you are able.
Post number of mins to comments.
1 front squat the first min.
2 FS the 2nd min.
3 FS the 3rd min.
Continue as long as you are able.
Post number of mins to comments.
Thursday, June 4, 2009
Workout for Friday, 5 June
***I will lead both the 0615 and the 1130 classes.***
1. A big thanks goes out to Max who joined me at 0615 to assemble the C2 Rowers. Max stayed behind when I went to work at 0700 and assembled 5 rowers. Thanks, Max!!!
2. I will be on leave next week. Marco is PCSing. Ryan has offered to open up the box for the noon class. Will need someone step up and open up the box for the morning class next Monday-Friday. Email me or contact me in comments.
3. WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
1. A big thanks goes out to Max who joined me at 0615 to assemble the C2 Rowers. Max stayed behind when I went to work at 0700 and assembled 5 rowers. Thanks, Max!!!
2. I will be on leave next week. Marco is PCSing. Ryan has offered to open up the box for the noon class. Will need someone step up and open up the box for the morning class next Monday-Friday. Email me or contact me in comments.
3. WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Wednesday, June 3, 2009
Workout for Thursday, 4 Jun
1. Great work yesterday executing the "Big Suck." Super effort!
2. I'll be at the box at 0615 putting together the new C2 rowers if anyone wants to help...
3. WOD: 5K run on your own.
See you on Friday.
2. I'll be at the box at 0615 putting together the new C2 rowers if anyone wants to help...
3. WOD: 5K run on your own.
See you on Friday.
Tuesday, June 2, 2009
Workout for Wednesday, 3 June
***I will lead both the 0615 and 1130 classes.***
1. Super turnout yesterday. Between both classes 16 athletes came out and tested their mettle against the press, push press, push jerk progression. Great effort by all.
2. WOD: a version of "Frelen"
21-15-9
400m run
45# DB thrusters
Pullups
Post time to comments.
1. Super turnout yesterday. Between both classes 16 athletes came out and tested their mettle against the press, push press, push jerk progression. Great effort by all.
2. WOD: a version of "Frelen"
21-15-9
400m run
45# DB thrusters
Pullups
Post time to comments.
Monday, June 1, 2009
Workout for Tuesday, 2 June
***I will lead both the 0615 and 1130 classes.***
We'll be using our new squat racks.
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
We'll be using our new squat racks.
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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