Tuesday, February 12 2013

WOD:

Strength - Jerk 1-1-1-1-1-1-1
Met Con - 1000m row for time
Know what your old time is going into this and try to beat it!
WOD Tomorrow:
Test Day - BRING YOUR BOOKS IN & USE THEM
100 air squats for time
Max set of unbroken push-ups
Max set of unbroken pull-ups
Max set of unbroken ring dips

Strength - Back Squat 3x5
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Monday, February 11 2013

Happy Birthday Alicia Macpherson!

FREE SAMPLES AVAILABLE!! JUST ASK YOUR COACH FOR DETAILS!

WOD:

CrossFit Games Open Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #155lbs/100lbs
12 Push-ups
15 Box Jumps #24/20
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WOD Tomorrow:
Strength - Jerk 1-1-1-1-1-1-1
Met Con - 1000m row for time
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Saturday, February 09 2013

WOD:

Strength - Squat Clean 5x3
Met Con- 3 rounds for Max Reps
1min Wallballs Max Reps 14/20
30sec Rest
1min Burpee Box Jump 20/24"
30sec Rest
1min Ring Dips
30sec Rest
WOD Monday:
CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #155lbs/100lbs
12 Push-ups
15 Box Jumps #24/20

 

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Friday, February 08 2013

If you are NOT planning on making it in tomorrow due to the weather please sign out of the class now!!

Also, for those of you who sign up for Saturday classes EVERY week and then never show. PLEASE PLEASE PLEASE stop taking these spots from people who plan on actually coming. They continually get e-mails early Saturday morning or a few hours before the start of class and aren't able to plan their weekends. Out of courtesy we ask that if you sign up you dedicate yourself to training!

WOD:

Strength - Front Squat 5-5-5-5-5
Met Con - 8 minute AMRAP
8 Knees to elbows
8 KB Swings #2/1.5 pood
16 Air squats
WOD Tomorrow:
Strength - Squat Clean 5x3
Met Con- 3 rounds for Max Reps
1min Wallballs Max Reps 14/20
30sec Rest
1min Burpee Box Jump 20/24"
30sec Rest
1min Ring Dips
30sec Rest
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Thursday, February 07 2013

WOD:

CrossFit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Men:

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women:

45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Dim lights Embed Embed this video on your site
WOD Tomorrow:
Strength - Front Squat 5-5-5-5-5
Met Con - 8 minute AMRAP
8 Knees to elbows
8 KB Swings #2/1.5 pood
16 Air squats
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Wednesday, February 06 2013

Happy Birthday Dominique Vernon!

Soon enough!!

WOD:

6 x 250m Row
Immediately following each interval - Set of max effort hand release push-ups
Rest ~ 4 minutes after each interval
Post fastest/slowest row time and highest/lowest push-up score to board

WOD Tomorrow:

CrossFit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Men:

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women:

45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

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Tuesday, February 05 2013

Many of you walked into the gym today to a nice pleasant surprise of burpees. Not a few burpees, but 7 full minutes of them!! Now I know I don't have to explain the reasoning behind stretching the truth about what the WOD was today, I feel it's important for those of you who check the daily WOD to understand why I did what I did. I understand why some of you were unhappy when you came in today hoping to do Filthy 50 (or dreading it for that matter), I had to program what was best for all of you. I heard every comment today ranging from how mad people were to how happy they were because they had no chance to dwell over the fact that they had to do this WOD and they wouldn't have showed up if it was posted but because they weren't aware they still came in and kicked ass for 7 minutes!

I needed to ensure that even though you guys come in to get a good workout and hopefully enjoy yourself while doing so, that you also train for everything!! This is one of those workouts that people cherry pick like crazy! If you were one of the lucky people who came in today, I hope you left feeling proud of yourselves that you completed this daunting task and for those of you who crushed last years scores, CONGRATS! This goes to show that your hard work has paid off and the programming is working! Also, for those of you who still hate me for lying, I hope you understand why I needed to do so that people would come in and do this WOD. I hope everyone is enjoying their burpee coughs!! :)

Actual WOD:

Death By Barbell (Refer back to July 19th 2012 to compare)
5 Rounds for time
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerk
#135/95lbs

WOD Tomorrow:
6 x 250m Row
Immediately following each interval - Set of max effort hand release push-ups
Rest ~ 4 minutes after each interval
Post fastest/slowest row time and lowest push-up score to board
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Monday, February 04 2013

Happy Birthday Melissa Keillor & Rose Lamanna!

WOD:

Filthy Fifty - For Time Complete:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD Tomorrow:
Death By Barbell (Refer back to July 19th 2012 to compare)
5 Rounds for time
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerk
#135/95lbs

 

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Saturday, February 02 2013

WOD:
CrossFIt Games open workout 12.4
Complete as many rounds and reps  in 12 minutes of:
150 wall balls #20/14-10/9
90 double unders
30 Muscle-ups
Dim lights Embed Embed this video on your site
WOD Monday:
Filthy Fifty - For Time Complete:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Friday, February 01 2013

 

WOD:
Strength - 5 Rounds of max effort pull-ups (kipping/butterfly is allowed). Rest exactly 2 minutes between each round. Score is total reps of the 5 rounds.
Met Con - 10 Rounds for time of:
15 Deadlifts #135/95
15 Push-ups
WOD Tomorrow:
CrossFIt Games open workout 12.4
Complete as many rounds and reps  in 12 minutes of:
150 wall balls #20/14-10/9
90 double unders
30 Muscle-ups

 

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World Class Fitness in 100 Words!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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