Saturday 3-31-12

Workshop 8:30 – 9:30

We will cover some foundational movements. Joey will cover coming off the ground. I will cover pull up progressions. Daylon will cover rowing. After this week we will move the workshops to after the WOD and move the WOD back to 9 a.m.

WOD 9:30 – 10:30

Back to TEAM WODs

Friday 3-30-12

In real life (e.g.nature, sport and work) the demand for the elements of physical fitness are never separated. “Segmented training leads to segmented capacity.” – Greg Glassman

Warm Up: Spealler, Burgener

5 Rounds for Time:

10 Power Snatches, 75% OHP Max

30 Double Unders

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then

Squat Strength

“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice”. – Mark Rippetoe

Wednesday 3-28-12

Does anybody know somebody that does window tint? It is obviously going to get warm at this location real quick! We are hoping that some dark tent will keep the west sun at bay during the afternoon classes.

Mylene has locked down the jump house for our 1 year anniversary party on April the 21st. We would still like to collect donations to partially reimburse the investors. Our idea is still to WOD eat and drink. Other suggestions are welcome. We need everyone on the committee that can stay Saturday after the WOD for a few minutes to stay please.

With summer approaching and schedules changing we will shift a few things such as the kids class when school lets out. Everyone knows Joe, Daylon and I are always working on being better trainers/coaches. We will be adding a CrossFit Endurance certification to the list soon and we are actually considering an endurance class. This is still CrossFit, only with more emphasis on endurance. Ideal for marathon runners, triathletes, bikers, etc.

Warm Up: Spealler, Burgener

For Time:

400 M Run

21 Kettlebell Swings, 1.5/1 pood

21 Pull Ups

400 M Run

15 Kettlebell Swings, 1.5/1 pood

15 Pull Ups

400 M Run

9 Kettlebell Swings, 1.5/1 pood

9 Pull Ups

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OHP Strength

If you would like to see what GHD Sit Ups done properly can do for you, check out these ladies!

 

Monday 3-26-12

I want to say thanks to everyone that participated in the cleaning party. I want to say a special thanks to Justin, Mylene, Kim and Melinda. They stayed and put their backs into it. The box looks better than it has in months. Joey and I have plans to make more room and to have a more efficient layout for everyone over the next several months. Our next party will be our first step in making that happen.

Our 1 year anniversary party will be Saturday April 21. We will plan on a great WOD, some grillin’, some drinkin’ and a bounce house. Mylene has taken it upon herself to put a deposit down to secure the bounce house for that Saturday. If all the parents that plan on having their kids to the party could get with her to chip in on the balance that would be greatly appreciated. Any adults that want to play in it can also chip in.

Warm Up: 3 Rounds of Cindy, Burgener

21-15-9:

Overhead Walking Lunges, 45/25 lbs.

Double Unders

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Deadlift Strength

Assistance Work: Reverse-Hyper, Hanging Leg Raises

This little guy is tough and fearless. Addison is bound for greatness some day!

Saturday 3-24-12

Workshop 8:30 – 9:30

Defining your goals and reaching them!

CrossFit Games Open WOD 12.5 9:30

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Friday 3-23-12

To improve flexibility means “to increase range of motion, as well as increasing bone, ligament and joint stability” – Sefcik. Flexibility is an often overlooked aspect of physical fitness. However, a lack thereof can hinder performance in every other general physical skill.

Warm Up: 1 X CrossFit Warm Up

For Time:

21 Turkish Get-Ups each arm, 1.5/1 pood

400 M Run

15 Turkish Get-Ups each arm, 1.5/1 pood

400 M Run

9 Turkish Get-Ups each arm, 1.5/1 pood

400 M Run

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Squat Strength

Two of these three couldn’t do this when they started just a couple months ago.When I asked them to work on their handstands for a few minutes those same two told me they couldn’t do it. “I’ve already tried”, they said. They’re big cheesin’ now!  All it takes at any age is to show up and give us what you’ve got.

Thursday 3-22-12

Each of us is born with a specific makeup of 3 types of skeletal muscle fiber. The percentage present of each type of fiber is as unique as the individual. Numerous scientist have demonstrated that the phenotype of mammalian skeletal muscle can be altered. This changes are brought about through training and practice. CrossFit avoids the pitfalls of a specialized program by constantly varying the stimuli, hitting every aspect of fitness. Aerobic/anaerobic, fast twitch/slow twitch-you name it its there. Through consistent and diverse training muscles can develop and change while adapting to handle the stress of exercise. (Excerpts from CrossFit Training Course)

Warm Up: Spealler, Burgener

Row/Run Intervals

3 X: Row 250 M, Rest 60 secs

then

Run 400 M

Repeat

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This is such a rare CrossFit WOD sight that I had to get a good shot!

 

Wednesday 3-21-12

Warm Up: 1 X CrossFit Warm Up, Thoracic Oscillations

Lynne

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises and weight for bench in all rounds.

I feel like this was going to carry over to today (the rain). It saved everybody from some serious running. I still want to meet at the track for a WOD soon, the weather has been  near perfect.