WOD
400m run
50 squats
35 pullups
30 wall ball
40 KBS
30 GHD situps
25 ring dips
15 burpees
40 boot strappers
400m run
Post time to comments
Friday April 29, 2011
 |
| Vegetarians Environmentally Conscious? |
WOD
A. Deadlift 5-5-5 (80% of 1RM)
B. 10 Min AMRAP
5 Box Jumps 24/20
5 Clapping Push Ups
10 Ring Rows
Post rounds to comments
Thursday April 28, 2011
WODA. Push Press 5-5
Push Jerk 3-3-3
B. For time:
21-15-9
Ring Push Up
Ball Slams 30/20
Kettlebell (Russian) Swing 2/1.5p
Post time to comments
Post time to comments
CrossFit Integrity - scroll down the page to view the article
Wednesday April 27, 2011
WOD
A. Work on WOD movements
B. 20 min AQAP (as quick as possible) but not for time complete:
Wall Walks
Turkish Get-Ups
Strict/Weighted Pull-ups
Optimal ratio of movements is 1:1:1
At some point within the 20min complete a 1000m row
9 Stretches You Should Know - Click on the pictures to view "how to" videos
Tuesday April 26, 2011
WOD
 |
| Doug Duncan at the top of Mt Kilimanjaro |
A. Snatch 1-1-1
B. 15 Minute AMRAP
3 Wall Ball 20/14
3 DB Snatch 45/30
6 WB
6 DB Snatch
9 WB
9 DB Snatch
12 WB
12 DB Snatch
...
How far can you go?
Post highest round to comments
Whole9′s Guide to Nutritional Off-Roading
Monday April 25, 2011
**please note there will not be a 1900-2000 class tonight as it is Easter Monday**
WOD
WOD
 |
| Yea pull-ups!! |
A. Back Squat 5-5-5
B. 2 min max DUs
45s rest
+
+
2 Rounds
1 min max pull-ups
45s rest
1 min max push-ups
45s rest
1 min max sit-ups
45s rest
+
2 min max DUs+
Understanding Food Cravings
Saturday April 23, 2011
WOD75 Lunges
65 Ring Rows
55 Push Press 40kg/20kg
45 Squats
35 Release Pushups
25 KBS 1.5/1pood
15 Ball Slam 30/20lbs
Here is a paleo recipe you can try for your Easter dinner. Remember, baking is still a treat and should be eaten sporadically, especially if leaning out is a priority.
Banana Pumpkin Pecan Muffins
Friday April 22, 2011
Happy Easter!!
WODA. Bench Press
B. "Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps to comments
This is a CrossFit benchmark WOD, meaning you will see it come up again. It is important to keep track of benchmark WODS so you can track and measure your progress.
This video is just for fun.
Thursday April 21, 2011
**Reminder, classes for Easter Friday are 0900 - 1000 and 1000-1100**
WOD
A. Hang Clean 1-1-1
B. For time:
Deadlift 10-9-8-7-6-5-4-3-2-1 (185/135)
Sit-Up 20-19-18-17-16-15-14-13-12-11
Post time to comments
Willie and Jay training for Raw Worlds 2010
WOD
A. Hang Clean 1-1-1
B. For time:
Deadlift 10-9-8-7-6-5-4-3-2-1 (185/135)
Sit-Up 20-19-18-17-16-15-14-13-12-11
Post time to comments
Willie and Jay training for Raw Worlds 2010
Results:
Willie Albert: 1st Place - World Champion 82.5kg
Back Squat: 245kg (539lbs)Bench Press: 170kg (374lbs)
Deadlift: 310kg (683lbs) (Willie pulled a 330kg deadlift but was called for not locking his shoulders back)
Jay Nera: 1st Place - World Champion 100kg
Back Squat: 310kg (683lbs) Bench Press: 207.5kg (458lbs)
Deadlift: 320kg (705lbs) (Jay pulled 330 but was called on not locking out the knees)
Wednesday April 20, 2011
WOD
A. HSPU Practice (remember, everything is scalable)
 |
| Chicken nuggets anyone? |
B. 3 rounds for max reps
1 min row (calories)
45s rest
1 min max DUs
45s rest
1 min max wall ball 20/14
45s rest
1 min KBS 1.5p/1pPost total reps to comments
What's really in a Chicken Nugget
If anyone is interested in a new pair of weightlifting shoes, women's size 8/men's size 7, please let me know. I ordered a pair as they were half off and they are a bit too small. I ordered another pair for the same sale price. They came to $65, shipping and taxes included.
Click the here to view. Send me an email or see me at the gym.
Melisa
Tuesday April 19, 2011
 |
| 'Something, somewhere went terribly wrong" |
A. Snatch 1-1-1
B. 6 min AMRAP
5 L-Pullups
10 Box Jumps
- 3 min rest -
6 min AMRAP
5 Clap Pushups
10 OHS 95/65
Post rounds to comments
The New Rules of Health (And My Wish)
Kahoot Deal - $25 for $50 worth of food at SweetGrass Aboriginal Bistro where you can enjoy amazing dishes such as, buffalo, bison, elk and seafood
The New Rules of Health (And My Wish)
Kahoot Deal - $25 for $50 worth of food at SweetGrass Aboriginal Bistro where you can enjoy amazing dishes such as, buffalo, bison, elk and seafood
Monday April 18, 2011
WODA. Deadlift 3-3-3
B. 5 rounds for time
7 Pullups
7 Thrusters 95/65
7 BurpeesReal Foods Take on Fake Foods
Saturday April 16, 2011
WOD
The Saturday Chipper
30 Sit Ups
 |
| "the cause of heart disease, hypertension and many common cancers" |
10 Push ups
20 Medicine Ball Cleans
10 Push Ups
20 Ring Rows
10 Push Ups
20 KBS
10 Push ups
20 Medicine Ball Cleans
10 Push Ups
20 Ring Rows
10 Push Ups
20 KBS
10 Push Ups
30 Sit UpsPost time to comments
Is Sugar Toxic? - NYTimes
Friday April 15, 2011
WOD
A) Back Squat 3-3-3
B) 4 rounds for time:
15 Wall Ball 20/16
15 DB Snatch 45/30 (one arm per round)
15 Ball Slams 30/20
Post load and time to comments
Thursday April 14, 2011
WOD
A) Overhead Squat (OHS) 3-3-3
B) 3 min row for calories
1 min rest
3 min max push ups
1 min rest
3 min max box jump 24/20Bringing Back the Lost Art of "Play"
Easter weekend is coming up and we are wondering when you would like to train. Please post to comments if you would prefer 9:00 - 11:00 or 3:00 - 5:00 on Friday and Monday. Or, would you prefer Monday to be regular hours. Saturday will remain the same.
Majority rules so let us know!
Wednesday April 13, 2011
 |
| CF Games Open WOD 11.2 |
WOD
A) Ring Skills
B) 3 rounds for time:
15 Hang Power Cleans
15 BurpeesThe Nine Habits of Highly Healthy People
Tuesday April 12, 2011
WOD
***NOTE THE CHANGE OF HOURS ON THE SCHEDULE PAGE***
***NOTE THE CHANGE OF HOURS ON THE SCHEDULE PAGE***
A) Push Press 3-3-3
B) 10 Pullups, 30 DUs (Double Unders)
9 Pullups, 30 DUs
8 Pullups, 30 DUs
7 Pullups, 30 DUs...down to
7 Pullups, 30 DUs...down to
1 Pullup
Monday April 11, 2011
WOD
A) Front Squat 3-3-3
B) 12 Minute AMRAP
50 Squats
40 KBS 1.5 pd/1 pd
30 Sit upsDmitry Klokov - Olympic Silver Medalist
Sunday April 10, 2011
Saturday April 8, 2011
WOD
3 rounds of:
Sit Ups
Row for calories
Wall Ball to 10 foot target, 20/16
Ball Slam 30/20
Jumping Pull Up
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", you must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add points and post to comments
PLEASE NOTE THE CHANGE IN HOURS STARTING MONDAY APRIL 11th.
Friday April 8, 2011
WOD
A) Clean & Jerk 1-1-1-1-1
B) Clean and Jerks Ladder
Min 1...1 C&J
Min 2... 2 C&J
Min 3... 3 C&J
How far can you go?
Min 1...1 C&J
Min 2... 2 C&J
Min 3... 3 C&J
How far can you go?
Thursday April 7, 2011
WOD
 |
| Happy Birthday Damek! |
A) Deadlift 3-3-3
B) "DAMEK"
AMRAP 11 Minutes
11 Box Jump 24"/20"
7 K2E
4 Burpees
Cheat Meals - Dutch Lowy
"Bottom line, we eat for nourishment so why muddy the waters with food that won’t nourish you?"
Wednesday April 6, 2011
WOD
A) Squat 3-3-3
B)
"Cindy"
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
AMRAP 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post rounds to comments
Post rounds to comments
Tuesday April 5, 2011
 |
| Sampson Stretch |
A) Snatch 1-1-1-1-1
B) 3 rounds for time
500m row
40 DB Snatch 45/30 (20 per arm)
Post time to comments
Top 10 reasons how women get fatter despite good intent
Monday April 4, 2011
WOD
A) Pull Up Practice (strict, weighted, kipping)
B) Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift, 155/100
12 Release Push-ups
15 Box jumps, 24"/20"
Post rounds to comments
9 Deadlift, 155/100
12 Release Push-ups
15 Box jumps, 24"/20"
Post rounds to comments
Saturday April 2, 2011
Friday April 1, 2011
WOD
a) Kettlebell drills
b) Tabata
Push Ups
Squat
Sit Up
Squat
Sit Up
Row
Rest 1 min between efforts
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