Ok CrossFitters, Have You Met "Angie"?

Halloween WOD '09

Would the real Johnny "U" please stand up

Great "Open Gym" This Saturday gang. There were some amazing

costumes and the workout kicked butt! Great Halloween. Happy birthday to

Michael and Melanie. Hope you had a wonderful Halloween.

Have you met Angie? She is one of CrossFit's ladies. If you have, then you know

what type of lady she is. If you haven't let me introduce you...

WOD

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

For time

Nancy

Nikki and Melanie take on the heat from David Tillman on Vimeo.

"CaveMan Nancy" Challenge is tomorrow at 8 am. See you thereWOD

"NANCY"

Run 400m

15 Overhead Squats (m 95, w 65)

5 rounds for time

Recipe

Shrimp Kebobs - from http://mypaleokitchen.blogspot.com

Ingredients (for 1 stick);
- 3 medium sized shrimp
- 3 cherry tomatoes
- 3 small chunks zucchini
And the marinade (for +/-20 shrimp);
- a tablespoon olive oil
- a teaspoon garlic powder
- a teaspoon cayenne pepper
- a teaspoon dried thyme
- a teaspoon dried parsley

First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.
After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. If you like, serve with garlic mayo. Yumm.

July 1st

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

7,7,7

Watch Trevor hit a triple under!


Today,

Back Squat 7
Ring Dip 7
Pull up 7


As many rounds as possible in 20 minutes

Lotsa Legs

Fun on Saturday!









Today's Workout.

CrossFit Warm up

WOD

5 Hills
50 Squats

3 Rounds for time

Back Squat

Happy Birthday Sara!
No better way to celebrate than
with a CrossFit workout at Tillman Training!







Today

CrossFit Warm-up

WOD

Back Squat

5-5-5-5

3-3-3-3

1-1-1-1

"Helen" on Friday

"Mike hits the push  ups

Today

"Helen"

Run 400m

21 kettlebell swings   1.5 pood

12 pullups

3 rounds for time

Matt made Varsity!

Congrats to Matt for making varsity!

He is at spring football for the next
few weeks! Good Luck!








Today

Clean and Jerk 5
Pull ups 10
Box Jumps 10

5 rounds for time

Don't forget those Ring Dips!

Pullups!

Remember about boot camp Saturday at 8:30am

Today

Kettlebell Swings   20     Guys 1.5 pood, Gals 1 pood.

Ring Dips   10

5 rounds for time.

Squat Cleans

Lunges! Everyone loves Lunges on a
Saturday Morning!





Today

30 Squat Cleans

Record Time and Weight used

Back Work

Jeff shows his dedication working around
his injury.

Go Jeff!







Today

20 Pull ups
20 Ring Rows
10 Renegade Rows each side

3 Rounds for time

Dumbell Bear

We have not done this one in a while. Coach Rutherford put together a great workout here.
Check out his blog. He provides great dumbell workouts!


Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

New Bootcamp!

Nikki will lead our New BootCamp! She is
certified and ready to train!

Come and try it out! Saturday BootCamp!

Starting this Saturday at 8:30 am.



Space is limited, so come in and sign up now!



Today

10 Kb Swings
10 Cleans
10 Pull ups
10 Thrusters

4 rounds for time

Push ups and squats

Carlos does knees to elbows.











50 push ups
50 squats

As Many Rounds as Possible in 20 minutes

Push Press

Eric and Kim Recover from
a Great Workout!







Today

Push Press

5-5-5-5

3-3-3-3

1-1-1-1

Filthy Fifty Friday

Raise your hand if
you love CrossFit!








The Filthy Fifty

50 of each:
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

Cheyenne's First Track Meet

Cheyenne's first track meet.

She took third in the shot put.

Pretty good for never having practiced. She was entered
by mistake. Great job Cheyenne!



Today!

single arm over head lunge 20 steps total.
(10 steps right arm, 10 steps left arm)
Pull ups 10
ring dips 5

# rounds in 20 minutes

Workout Triplet

Joan takes out some aggression on the bag!











Today

20 Air squats
20 SDHP @75lbs
20 Tuck Jumps

4 rounds for time

Michael has a great Friday Night Workout!











Pull ups 50
Push ups 50
Kb Swings 50
7 Hills on cycle

For time

"Fran"

Jordan Swings that sucka!











Today

"Fran"

Thrusters Guys 95lbs, Gals 65 lbs.
Pull ups

21-15-9

For time