Is CrossFit Your Sport!

I love football, but we all know you should not spend so much time sitting on your butt!
As some of us were watching the UFC fights this past Saturday,
wagers were made, push ups were perfomed.
Since CrossFit is the sport of fitness, what a great way to tie their sport to your sport (CrossFit)!

So as you watch those bowl games this week try incorporating some CrossFit.

How to make bowl games and playoff games into
CrossFit workouts!

Do 5 burpees each time a team scores!

Log how many you get in each game!

Come up with some of your own ideas to make watching a sporting event
into a CrossFit WOD. Post them in the forum.

Today's WOD

20 Minute time limit
Failure is anytime the movement is broken.

Wall Ball (to failure)
Push ups (to failure)
Squats (to failure)
Mountain Climbers (to failure)
Sit ups (to failure)

Record reps and rounds.

Time Confirmed

There will be a 5:30am class on Wednesday and Friday Morning this week.
(8am has been ruled out.)

Set your 2009 Fitness Goals!

It is that time of year to set
your fitness goals for the
next year.

This group of ladies set on of
their fitness goals to complete
the Danskin Triathlon.


Each one completed this fitness goal!

What is your fitness goal for 2009?
THIS WEEK'S SCHEDULE
Monday/Tuesday - regular schedule
Wednesday - 5:30am and 12:15pm class
Thursday - OPEN NEW YEAR'S DAY WOD - 11:00AM
Friday - regular schedule

Today's WOD

# of Rounds in 20 Minutes

5 Thrusters
7 Hang Cleans
10 SDLHP

Start 'em Young

Check out Nikki's post.


Colton is ready! He says "It's on"


Nikki Hall's Blog

Remember the reason

We will have a noon class today and Friday.
Have a Merry Christmas. Don't forget what it
is all about!







Breathing Ladder

1-10-1 Thrusters


WOD

"Cindy"

5 pull ups
10 push ups
15 squats

AMRAP in 20 minutes.

38 Special

WOD

38 Special

38 Squats (any way you like, Mike here did overhead squats with 95lbs. Ouch!)
38 Push ups
38 Burpees
38 Sit ups

2 rounds for time.

Baseline

Baseline

Row 500m
40 squats
30 situps
20 push ups
10 pull ups

for time


Back Squat 10 as heavy as you can for 10 reps
Push Press 10 as heavy as you can for 10 reps
Step ups 10

3 rounds (no time component)

Overhead Squats

CrossFit is a skill based fitness plan.
We work to improve our skill level and use these
functional movements to improve in the 10 attributes
of fitness.
Today we will work on Overhead Squats.





wod

10-20-30

Ball Slams
Lunges (each leg)
Overhead Squats

For time

Thrusters

Check this out from Nikki Hall.

Monday, December 15, 2008

Stoked!

Training is going VERY well for me. Every day is a new PR (Personal Record). I'm doing everything as prescribed and am overflowing with pride at my accomplishments and motivation. Like I tell my clients or those new to CrossFit, "If CrossFit were your sport all your training would be put to the test on FRAN DAY!" Fran is 3 sets of 21, then 15, and 9 reps of 65 lb Thrusters and Pull Ups. My first experience with Fran as Rx'ed took over 10 minutes and I struggled with multiple attempts to get the last pull up to qualify. My second Fran was in late June at my CrossFit cert. I was so excited to get it done in under 7 minutes! But holy moly! Last week takes the cake! I walked away with a 4 minute & 26 second Fran time!!

Next goal, Sub 4 Fran!!!




WOD

Thrusters

5-5-5-5-5

Tis the season

Its that time of year - so remember
to log your food intake in the Nutrition Log!






WOD

10 Deadlifts
10 Burpees

5 rounds for time

Favorite Tunes

Hey gang! Be sure to register and check out our new forum.
It is a great place to log your workouts and nutrition. This works
great for accountability!

Log in and let us know,

What are some of your favorite tunes that push you through those last few reps of your WOD? Click here to answer.




20 Double Unders
20 Squats

5 rounds for time.

Great Monday!

David and Robin had a great time in Los Angeles
with Andy Petranek and John Burch of CrossFit LA.

We watched their "Nancy Challenge" finals on Saturday.

Thanks to everyone out there for a great weekend!



WOD

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (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


For Time

FOCUS

If you haven't done FRAN this week please look forward to accomplishing this today!

WOD
5K RUN

RUN for FUN

WOD

4 Rounds for Time:

15 MB Cleans

Red Stripe Sprint

5 275 Lb Deadlift

Red Stripe Sprint

15 Burpees

No Pain No Gain

WOD

"FRAN"
21-15-9
Thrusters
Pull Ups

Congratulations Colton!

Colton received his yellow belt in
Tang Soo Do!









"Annie"

50-40-30-20-10
double-unders
situps

WOD


AMRAP in 20 minutes

15 Pull Ups
15 Ring Push ups
15 Back Extensions
15 GHSU

Happy Birthday Nikki

Matt tries to keep up with Nikki!

Happy Birthday Nikki!






WOD


With clock running for 20 minutes

Max # pullups
Max # pushups

Post scores

Kettlebell!!!!

Get those Kettlebells out gang!!!








WOD

20 Kettlebell Swings
20 Goblet Squats
20 Double Unders


3x for time.

"Mr Joshua"

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr Joshua"

400m Run
30 GHSU
15 Deadlift (225 RX men)

5 Rounds for Time

CrossFit Total

Get out of your comfort zone!

Progress comes when you push out of the comfort zone.

World Class coaches help you push those limits in the most
efficient, technically correct and aggressive means possible.







WOD

CrossFit Total

Perform a 1 rep max for each of the following:

Back Squat

Shoulder Press

Deadlift

Total your score

BCS Sucks!

Keep Working!

Don't let those holidays slow your workouts.
Keep pushing!








WOD

21-15-9

SDHP
Push Press
Front Squat
400 meter run

For Time