Friday May 20, 2011

WOD

**On Monday May 23rd, classes will run from 1000-1300, check the schedule page for more details**

A. Deadlift 5-5-5

B.  15 min AMRAP

      5 C2B

      7 Clap Push-ups

      9 KBS (2/1.5p)

   
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In The Know: Should Americans Return To A Simpler, Stone Age Lifestyle?

Thursday May 20, 2011

WOD

A. Push Press - 1RM

B. 5 Rounds:

     20 OHS 20/10kg

     10 Tuck Jumps

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How to do an Elimination Diet

Wednesday May 18, 2011

WOD

A. Back Squat - 1RM

B. 21-15-9

     Pull-up

     Burpee

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Women and Muscle

Tuesday May 17, 2011

WOD

A. Pull-up practice (kipping, strict, weighted)

B. 10 min AMRAP

    10 Box Jump 24/20

    10 T2B

    10 Push-ups

Drinking Ourselves Fat: Students Demonstrate the Damage of Soda

Monday May 16, 2011

WOD

A. Clean

B. 3 rounds for max reps:

1 min row for cal

30s rest

1 min KB Snatch

30s rest

1 min DUs

30s rest

1 min GHD situps

30s rest

1 min pushups
30s rest

The Illusion of Nutrient Dense Food

Sunday May 15, 2011

REST

There was an interesting discussion yesterday after the

WOD about food and particularly saturated fat. We cannot stress enough that saturated fat is NOT the enemy. It is the copious amounts of grains consumed that is causing heart disease, hypertension and diabetes. You do not 'need' grains, what you do need is protein and fats. Don't believe us, read the links below.

The awful truth about eating grains

Proven benefits of saturated fats

Saturday May 14, 2011

WOD

50 Sit-ups

25 Pull-ups

50 DUs

25 KBS

50 Push-ups

25 Goblet Squats

50 DUs

25 Pull-ups

50 Sit-ups

Willie does a 1005lbs CrossFit total, 10 rounds for time

Friday May 13, 2011

Sorry about the delay in posting and yesterday’s WOD disappearing. Blogger was having some technical difficulties, but all good now.

WOD

Happy Friday the 13th!!

A. Deadlift 1-1-1

B. 13 min AMRAP

      8 Thrusters 45/30kg

      5 Burpees

    13 GHD sit-ups

"BREATHE" from Paul Schneider on Vimeo.

Thursday, May 12, 2011

WOD

A. Kettlebell and Gymnastics Skills

B. 20 min work on weaknesses

What this means is, Jay and Willie will assign movements for you to work on within the 20 minutes. Each person will have a different program depending on weaknesses.

Wednesday May 11, 2011

WOD

A. Snatch Practice

B. 3 rounds for time:

    200m run  

    5 Deadlifts 70/50kg

    10 T2B

    20 DB Snatch 45/30lbs (10/arm)   

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Love you, love your food