The greatest CrossFit Affiliate in North America
TODAY’S CLASS TIMES: 7, 8, 9, 10am The crossfit area will be closed at 11.
“Jackie”
1000 Meter Row
50 Thrusters- 45lbs
30 Pull-ups
* This is a benchmark wod, because of the lack of rowers we will do this workout in heats. We last did this workout on 9/15/10. Check out archives for old score.
MOBILITY WOD- 12/27/10 post
You may need some of these today! You know who you are.
Hang Power Cleans- 3-3-3-3-3-3-3; rest as needed b/t sets
then,
For Time:
“OPT Flight Simulator”
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders
20 Unbroken Double Unders
25 Unbroken Double Unders
30 Unbroken Double Unders
35 Unbroken Double Unders
40 Unbroken Double Unders
45 Unbroken Double Unders
50 Unbroken Double Unders
45 Unbroken Double Unders
40 Unbroken Double Unders
35 Unbroken Double Unders
30 Unbroken Double Unders
25 Unbroken Double Unders
20 Unbroken Double Unders
15 Unbroken Double Unders
10 Unbroken Double Unders
5 Unbroken Double Unders
* Rx’ed flight simulator is anytime you break or get hung up on a set you start that set over again.
* Still learning double unders go for 1/2 flight simulator or pick a number and make it a goal to get to it.
* Can not do double unders yet, well that means you have 10-15 minutes of good quality practice time- NO SINGLES!
MOBILITY WOD- 12/26/10 post
Attention everyone… Unfortunately, Dom is stranded in New Jersey and won’t be able to make it home in time for tomorrows Olympic Lifting class. It will be canceled. So instead, your training is to shovel your driveway by hand as apposed to using a snow blower for the duration of this snow storm.
Remember:
1. Tight Core
2. C-Curve in lower back
3. Chest up… Scoop and throw snow
* Repeat reps as often as needed to remove all snow from drive and sidewalks.
We have another Birthday. Happy Bday Celeste! After yesterday’s workout we will save Celeste’s birthday workout for another day. Don’t worry Celeste we will make it extra special, you are turning a very important age.
5 Rounds for time of:
10 KB Swings- 53m/35w
20 Push-ups
30 Sit-ups
MOBILITY WOD- 12/22/10 post
ATTENTION- Here is the schedule for the rest of the week:
Mon- Thurs- Regular Class Schedule
Fri- We will have class time at 7, 8, 9, 10am only. (OAC closes early)
Sat- off HAPPY NEW YEARS!
It’s another Birthday Boy! Happy Birthday Scott, better late then never. Only the hard workouts for you Mr. Fancy Pants. Workout courtesy of Sealfit.com
“Dublata”
8 Rounds of each exercise,
40 sec max effort/20 sec rest
Wall Ball- 20/14
Thrusters- 95m/65w
Power Snatch- 95/65
Back Squat- 95/65
* Score will be max reps from start to finish.
MOBILITY WOD- 12/21/10 post
You wanted a challenge, well you’ve got a challenge. In the past we’ve done the Paleo, we’ve done the Zone. We’ve even done a mix of the two. Now it’s time for something different. It’s time to really school you on proper nutrition and healthy eating habits. CrossFit is definitely a step in the right direction, but if you are truly serious about making a total transformation, nutrition HAS to be at the bottom of your Fitness Pyramid. I’m about to introduce you to… The 30 Day Challenge.
First and foremost, notice I didn’t use the word “diet”. When people hear the word diet they cringe. Thoughts of starving yourself just to loose a few pounds come to mind. This is unsatisfying and unhealthy. Take a second to read the true definition of the word.
di·et (1) (noun)
1. what person or animal eats
2. controlled intake of food
3. regular intake of something
Notice there is nothing in this definition about starving yourself. It’s about eating proper foods and quantities to sustain a healthy lifestyle. So to avoid any confusion we will instead be presenting you with an “Eating Challenge”. A 30 Day Eating Challenge to be a little more precise. Now that we’re all on the same page, let’s get down and dirty with the rules, guidelines, and most importantly what you have to gain as a participant.
30 Day Eating Challenge:
Rewards: Everyone who enters is obviously rewarding their bodies with a healthier way to live. You’ll feel better and you can’t put a price on that. BUT, only those who complete all 30 days of the challenge will be eligible for the prizes below.
Schedule:
Now this all doesn’t sound so awful right?! You’re making a change for the better and that’s yet another step in the right direction. I’ll leave you with this quote I read… “Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”.” Well there you go… Your move!
Brody demonstrating a proper chest to bar pull-up. Check out how much further you have to pull your chin over the bar to get your chest.
7 Rounds for time of:
5 HSPU
10 Dead lifts- 185m/125w
10 Chest to Bar Pull-ups
20 Double Unders
Here are some times of this workout by some of the top crossfitters:
Austin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14, Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs), Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson 13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).
MOBILITY WOD- 12/20/10 post
“12 Days of Christmas”
1 Muscle-up (can’t do mu, 10 sec. static hold pull-up)
2 Deadlifts- 135m/95w
3 Hang Cleans
4 Front Squats
5 Push Jerks
6 Burpee Box Jumps- 24″/20″
7 Wall Balls- 20/14 (10ft)
8 Pistols (can’t do pistols, x 2 squats)
9 KB – 53m/35w
10 Sit-ups
11 Double Unders (x3 singles)
12 Laps around the track (1 lap= 155m)
*Workout goes just like the song;
1 Muscle-up
1 Muscle-up, 2 Deadlifts
1 Muscle-up, 2 Deadlifts, 3 Hang Cleans
etc……
ending on 12 laps around the track!
If you’ve been naughty, add a weighted vest.
New 30 Day clean eating challenge coming in January! Stay tuned for challenge details.
3 Rounds for time of:
775 Meter Run (5 laps)
30 Double Unders
15 Burpees
MOBILITY WOD- 12/18/10 post
Chirs Henry, one of the best crossfitter we have at CFTC will be leaving us this month to go and serve our country. Chris has went from a weight room meat head, to one of the best we have had. Keep up the hard work Chris and you will continue with that success in the future. I know we did a Hero’s workout yesterday with very similar movements, but I promised Chris we could send him off with “Fran”. So suck it up and come to enjoy the numbness and tingling sensations that no other workout could do but Fran!
“Fran”
21-15-9
Thrusters- 95m/65w
Pull-ups
MOBILITY WOD- 12/17/10 post
“Blake”
4 Rounds for time of:
100′ Weighted Overhead Walking Lunge- 45m/25w
30 Box Jumps- 24″
20 Wall Ball- 20m/14w (10ft)
10 Handstand Push-ups
Here are some of the times for this workout of some of the top crossfitters:
Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24″ box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24″ box, 16lb ball).
MOBILITY WOD- 12/16/10 post
Recent Comments from CFTC Athletes