Friday 12-30-11

I appreciate everyone’s enthusiasm with all the new and crazy things I put you through. All the Gymnastics/Mobility stuff will pay off just keep it up.

We will spend a few minutes in the warm up going over a new core killer and a new level of Handstand Push Up.

7 Rounds for time:

155 lb Power Cleans, 3 Reps

4 Handstand Push Ups

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When the clock stops all is well. Each of you should be proud of what you just accomplished and the community we’re all building.

Thursday 12-29-11

  I know New Year’s is here and many of you have already mentioned you’re ready to get serious about setting some goals and, of course, getting your nutrition lined out. We will set up some seminars and open gym settings with learning groups over the next several weeks. Keep in mind the most effective way, hands down, to drop body fat percentages is to eat prescribed – meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. As for reaching strength and conditioning goals, we will be doing skills and mobility in our warm up to help improve our performance in the WODs. Completing the WODs the best you can as often as you can over time will produce results. New Year’s goals fall by the waist side usually within three weeks because we want it all to happen now. Be persistent and consistent and look back at the end of the year and you will be proud of your accomplishments. Persistent and Consistent! 
  It has come to my attention that we have several who are completely capable of double unders, with practice,  that are more willing to do the usual modification of tripling the amount for singles rather than working on their double unders. The usual modification is to progress you, not inhibit you. We do doubles for a reason. Fair warning – work on your double unders. I have a new modification that will urge you to work on them.

I want to change our usual routine of loading up the bars as soon as we show up for class on weight days. We will do things in our warm up that will require open floors. 

20 Min AMRAP:

400 M Run

155 Pound Deadlift, 21 Reps

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I’m proud of our diverse 4:30 group making the “12 Days” WOD work.

Wednesday 12-28-11

Kudos to Annette. She and Charlie were the only ones to follow through completely with the challenge, points and all. I got to tell you she kind of proved it’s not about how much you eat as it is what you eat. Her points were really low because she stuck with prescribed nutrition entirely and didn’t get all the extra points for zoning and such. She dropped 9% in the 9 weeks!! That’s good. Everybody should give her a pat on the back when you see her. 
We are going to work on some new stuff today. We will incorporate a little mobility into the WOD then get our strength on. 

3 Rounds 0f:

Hold Bridge Up for 90 seconds

Hold German Hang for 30 seconds


Bench Press

Resting 60 seconds between sets: 

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Everybody’s gotta start somewhere.

Tuesday 12-27-11

Back on track through Friday. We will post hours for Saturday and Monday if we have any but we will schedule the same holiday hours for New Year’s as we did CHRISTmas – closed Saturday and Monday.

20 Minute AMRAP:

Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps

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This picture demonstrates to me some serious CrossFit – mobility, strength and balance.

Friday 12-23-11

Great turnout for the CHRISTmas WOD! It was a tough one but it looked like everyone enjoyed themselves.

Today and Saturday we will have an open gym setting. Mobility, make up a missed WOD, skills and drills or even pick our brain for a WOD.

Saturday Joe will be there at regular Saturday hours (9 – 10 or so). So if you’re in town and free, come on.

Everybody enjoy these last few days of  “free for all”. The first is coming and so is the nutrition band wagon.


Thursday 12-22-12

We wanted to have a good time with a WOD for CHRISTmas. Friday was going to be the day but then the question came up what if many athletes are out Friday for CHRISTmas, so here goes.

This one will be completed in a fashion that coordinates with the song “12 Days of CHRISTmas”.

“12 Days of CHRISTmas”

1 muscle up

2 hspu

3 ghd sit ups  

4 turkish get-ups 1.5/1 pood

5 kettlebell swings 1.5/1 pood

6 pull ups

7 squats

8 push presses 95/65

9 sumo dl 95/65

10 wall balls 20/14

11 box jumps 20″

12 double unders

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Loads and exercises will be scaled and modified at the top of class.

Tuesday 12-20-11

Warm Up – 2x: down mat and back with butt-kickers and 10 moderately heavy kettlebell swings. Find corners and get hips open and thoracic oscillations with the peanut.

This one has two new exercises in it. We will cover these at the beginning of class.

5 Rounds for Time:

5 Ring Extensions (left + right = 1)

10 Abmat Sit Ups

50 Double Unders

10 Sots Presses 45/30 lbs

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Great visual for the sots presses.

Monday 12-19-11

For Time:

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

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We have several ways to modify the handstand walks. Women’s RX weight for this one will be 155.

Give her a neutral neck and this is picture perfect!