TEAMWORK SATURDAY
WOD
In teams of 2 you will complete.
2 Rounds for time of:
800 Meter Run
50 Pull-ups
60 Wall Balls- 20m/14w
70 KB Swings- 53m/35w
80 Walking Lunges
2010 CFTC Games
July 30, 2010 By 31 Comments
More Detailed Info:
* The event itself is for the love of CF, but most importantly, all for FUN.
* These Games will be replacing the usual Saturday WOD, so you’re either in or out.
* Start time is 8:30a.m. and will go until all WOD’s are completed. Approximate finish, 10:30a.m. Please show up early so you can meet with your team.
* WOD’s may be both outside and inside, so come prepared for anything.
* A sign up sheet will be hung on the white board. You can also sign up through this post. Just leave a message under comments. Please leave your full name.
* 4 Person Teams. Teams will be a blind draw. Once everyone has signed up by the deadline on August 12th, we will draw teams the following day one person at a time from a hopper. Teams will be posted online at www.crossfittheclub.com by friday August 13th. The blind draw assures no team will have an advantage over another. You will also have a chance to meet new people from other classes and enjoy one another’s company through collective suffering… All in the name of CFTC Games.
07/30/10 WOD
July 29, 2010 By 2 Comments
I haven’t seen this guy in awhile!
STRENGTH
Deadlift/Hang Clean/Push Jerk- 2, 2, 2 x 4; rest 2 min b/t sets
WOD
For Time:
30 Deadlifts
Hill Run
30 Ground to Overhead
Hill Run
Level I
Deads-155m/95w
Ground to Overheads- 95m/65w
Level II
Deads- 225m/135w
Ground to Overheads- 135m/85w
07/29/10 WOD
July 28, 2010 By 8 Comments
A Theoretical Hierarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
WOD
4 Rounds for time of:
200 meter run w/ med ball overhead- 20m/14w
30 Squats
20 yd Bear Crawl Push-ups
10 Burpee Pull-ups
*REMEMBER* We added an new 7am class time on Thursdays.
The Perfect Pushup
July 28, 2010 By Leave a Comment
The Perfect Pushup
Few exercises are more effective than this old-school bodyweight exercise.
Think it’s too tough? Read on.
By the Editors of Women’s Health
07/28/10 WOD
July 27, 2010 By 8 Comments
DETERMINATION!
BENCHMARK WEDNESDAY
WOD
“ANNIE”
50-40-30-20-10
Double Unders
Sit-ups
*Rest 10 minutes, then:
For Time:
Row 1000 meters
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T-SHIRT SALE!!
Select shirts are $5 OFF NOW in the online store. Click here to view.
Sizes are limited and are on a first come/first served basis.
Also, if you purchase two shirts,
get an additional $10 off.
USE THE CODE:
CROSSFIT to receive your discount.
We will also be putting in an order for hoodies.
If you would like to order one, please pre-pay by Friday.
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07/27/10 WOD
July 26, 2010 By 16 Comments
Happy Birthday Stacie F! This picture speaks for itself.
STRENGTH
OHS- 3 sets of 3 reps, rest 1 min b/t sets
WOD
3 Rounds for time of:
30 Games Standard Push-ups
Run 400 meters
21 OHS- 95m/65w
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T-SHIRT SALE!!
Select shirts are $5 OFF NOW in the online store. Click here to view.
Sizes are limited and are on a first come/first served basis.
Also, if you purchase two shirts,
get an additional $10 off.
USE THE CODE:
CROSSFIT to receive your discount.
We will also be putting in an order for hoodies.
If you would like to order one, please pre-pay by Friday.
———————————————————————-
07/26/10 WOD
July 25, 2010 By 15 Comments
WOD
Crossfit Games WOD #2
For Time:
Run 1240 meters (8 laps)
63 KB Swings- 53m/35w
36 Pull-ups
Run 775 meters (5 laps)
42 KB Swings
24 Pull-ups
Run 465 ( 3 laps)
21 KB Swings
12 Pull-ups
-then-
within 2 minutes of finishing time:
Max Load- Shoulder to Overhead
*Score will be your time and load.
07/23/10 WOD
July 23, 2010 By Leave a Comment
WOD
4 Rounds for time of:
10 Curtis P’s- 95m/65w (clean, lunge R, lunge L, push press)
30 Double Unders
REMEMBER- the OAC will be closed tomorrow for Pioneer Day, have a good weekend.
Undulation Ropes
July 22, 2010 By 1 Comment
Simple Yet Powerful
by calropes.com
Would you believe that using your arms to quickly move a 40 foot piece of rope would give you a better cardio workout than a $4000 piece of equipment? Believe it!
When exercising below maximum oxygen consumption (i.e., not going to failure), the comparatively small muscle mass of the arms, along with the need to recruit trunk stabilizers and lower body synergists, make upper body exercise a greater challenge to your cardiovascular system than equivalent lower body exercise. Your heart has to work harder to deliver oxygen to those hard working muscles! This leads to higher cardiac output and oxygen consumption, and one killer workout!
In addition to the obvious cardiovascular benefits, undulating rope work increases strength and endurance of the shoulders, back, abdominals, arms, hips, legs, and hand grip. The simplicity and effectiveness of our products make them ideal tools for boxers, mixed martial artists, swimmers, surfers, basketball, baseball, or tennis players…or anyone looking to take their fitness to a new level.
Check out THIS LINK to watch some awesome demo videos and see what these incredible fitness tools can do for you.
07/22/10 WOD
July 21, 2010 By 11 Comments
Can you guess who this is?
It’s the Birthday boy, Brook M. This one’s for you Brook and could you please wear that same outfit from the first picture, today for the wod.
STRENGTH
Unbroken KB Swing (heavy)- reps of: 21-18-15-12-9-6
b/t each set of KB Swings you will do, Rope Undulations (new toy!)
b/t 1st set- 45 degree wave- 30 sec.
b/t 2nd set- Alternating 45 degree wave- 30 sec.
b/t 3rd set- Double wave- 30 sec.
Repeat for sets 4,5 & 6.
WOD
For 20 min.
Run 310 meters (2 laps)
*Rest percisely the time of the pervious run.
*Score will be total distance you cover in meters.
07/21/10 WOD
July 20, 2010 By 4 Comments
Bitty and Scott C. will no longer be trainers for CFTC anymore, they took the TRX challenge at the games and failed it! I told them to not come back if they couldn’t complete it. To their credit not too many people were passing the test either. The TRX is a fun new toy that we need to get in the future. Anything to cause more pain, I ‘m all for it!
Benchmark Wednesday
WOD
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving on to the next.
We have a new glory board goal, the 100 club. If you can complete this workout Rx’ed you can join the 100 club.
*ATTENTION* There will be NO classes this Saturday, the OAC will be closed for Pioneer Day. We will also be holding the O-lifting class this Thursday at 7pm.
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