Tuesday, November 30, 2010

CrossFit Workout - Wednesday 12/01/10

Deadlift - 90 seconds followed by 3 minutes rest, 5 rounds

The idea is to lift the most weight  you can in 90 seconds, while maintaining perfect form for the duration of the round.  You decide how much to put on the bar, however it must weigh at least 85% of your body weight. You may increase or decrease the weight during any of the 5 rounds.

Record the total amount of weight lifted during each round plus the grand total for all 5 rounds. Also divide the total amount you lifted by your own body weight and post that number i.e. if you weigh 170 pounds and you lifted a total of 18,700 pounds, you lifted 110 times your body weight.

Some Crazy-ass shit today, here are the results:

Monday, November 29, 2010

CrossFit Workout - Tuesday 11/30/10

Tuesday Surprise

Show up and find out what's in store for today.


Sunday, November 28, 2010

CrossFit Workout - Monday 11/29/10

16th Birthday Workout for Mike McCaffrey

5 rounds for time of

16 burpee box jumps
16 pullups

Record time and height of box on the Whiteboard or post to Comments

We are all meeting at the West End Tavern at 6:30pm to have a drink with Stacey Kaiser and to wish her well with her  future, she's moving to Nashville to pursue a business opportunity with her boyfriend. Cheers!

CrossFit Workout - Saturday 11/27/10

max rounds in 20 minutes of..

10 DB squat cleans
15 jumping ring dips
20 bicycle crunches

Friday, November 26, 2010

CrossFit Workout - Friday 11/26/10

pullups - max reps in one minute
pushups - max reps in one minute
jumping squats - max reps in one minute
rest - one minute

5 rounds, record total reps per round.

Pics to follow asap.

Thursday, November 25, 2010

Crossfit Workout - Thursday 11/25/10

Happy Thanksgiving!

Here's a quick workout to sneak in between dinner and dessert.

10 minutes, walking lunge for distance.

Round up a few of your dinner guests, set a timer for 10 minutes, and see how far you can travel doing walking lunges outside your pad.  Cheers!

Tuesday, November 23, 2010

CrossFit Workout - Wednesday 11/25/10

5 one-arm pull-ups, right & left
5 one-arm pushups, right & left
5 one-leg squats, right & left

5 rounds, rest 2-3 minutes between rounds

We will show you how to scale each exercise to fit your strength level.  This is a great bodyweight strength workout, do not fear it.  Show up and we will coach you through the movements.  There is no clock for this workout, take your time and do it right.

Here is Alison demonstrating two of the three exercises:

Monday, November 22, 2010

CrossFit Workout - Tuesday 11/23/10

7 rounds for time of

30 wall ball situps
300 meter row


Sunday, November 21, 2010

CrossFit Workout - Monday 11/22/10


That's right, Atabats - that's Tabata backwards.  Today we place heavy demand on your first anaerobic energy pathway, sometimes called the phosphate system.

10 seconds of all-out effort followed by 20 seconds of rest, for 8 rounds.  Rest one minute and continue for 8 more rounds, rest one minute and complete 8 more rounds. The entire workout is over in 13 minutes flat.  Go hard and fast.

95lb thruster - 8 rounds
1 minute rest
95lb summo deadlift high pull - 8 rounds
1 minute rest
95lb split jerk

Begin each round with the barbell on the ground. 65lbs for women, scale weight down as needed, but use the same barbell for the entire workout.

You must perform a split jerk for the rep to count, even if  you are able to press or push press the bar. It's time to get good at the dip, drive & drop under the bar when going overhead.

Score the total number of reps of each of the three exercises.

Warmup: CF Warmup x 3
Cool down: Iron chair hold - 4 minutes total, record # of attempts necessary to complete

2010 CrossFit Games Training Team Workout: What? Don't you think this is hard enough? Post score to   the Whiteboard.


CrossFit Workout - Saturday 11/20/10

5 rounds for time of

25 front squat 95M/65W
50 plank jack


11:00am Basic Intro Class