Monthly Archives: March 2012

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 Read More...

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 Post time to comments 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 Read More...

Thursday 3-29-12

Warm Up: 1 X CrossFit Warm Up, Burgener "Big Bear Chase Me!" 50 Bear Complex Sets with bar  Rest 2 Minutes 10 Bear Crawls down the mat and back Post time to comments "You think this will help my chest to bar pull ups?" Read More...

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. Read More...

Tuesday 3-27-12

Warm Up: 1 X CrossFit Warm Up, Burgener 3 Rounds for Time 1 minute at each of 3 stations with :30 rest and set up: Row - for calories GHD/Abmat Sit Ups Rope Ascents/Pull Ups Post total reps to comments then Work on skills We love to start them early. Davis is already setting PRs. Read More...

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 Read More...

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 Read More...

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 Post time to comments then Squat Strength Two of these three couldn't do Read More...

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. Read More...

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. Read More...