09/03/10 WOD
September 3, 2010 by admin · Leave a Comment
WOD
AMRAP in 20 minutes of:
5 Thrusters- 95m/65w
7 Hang Power Cleans
10 SDHP
Mobility WOD- Aug 25th post
LABOR DAY SCHEDULE- We will only have the 9 and 10am classes on Monday, Sept 6th.
09/02/10 WOD
September 1, 2010 by admin · Leave a Comment
OOOOH BARBARA!
STRENGTH
Power Snatch- 5 sets of 3 reps; rest 2 minutes
WOD
7 Rounds for time of:
15 Unbroken Burpees
20 Unbroken Box Jumps- 20″
25 Double Unders
Rest 2 minutes
*The burpees and box jumps have to be unbroken. If you stop you must start that exercise over.
09/01/10 WOD
August 31, 2010 by admin · 8 Comments
Coordination, Agility and Balance are some of the ten general skills required for optimal physical competence. She doesn’t crossfit, a party gone wrong for her. Thanks Cathy for hosting a great party this weekend.
WOD
“BARBARA”
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*There will be a 30 minute cut-off to this benchmark.
Mobility WOD- Aug 24th post
ATTENTION- There will be no O-Lifting this Thursday. We will be holding in it’s place at 7pm, a Pose Running Clinic to introduce to you a new Crossfit Endurance class coming in October. I highly recommend anyone that wants to improve their running to come and see what its all about.
08/31/10 WOD
August 30, 2010 by admin · 8 Comments
STRENGTH
Shoulder Press/Push Press/Push Jerk- 2,2,2 x 3: rest 1 min b/t sets
WOD
For Time
21,18,15,12,9,6,3
Sumo Deadlift High Pull- 75m/55w
Push Jerk- 75m/55w
*Every odd round, Run 400 meters
*Rest as needed*
Powell Raises- 3 sets of 15 reps, rest 45 sec b/t sets
Mobility WOD- 08/23/10
We have some upcoming races this month that several of out CFTC members will be participating in. We have teams that are competing in The Dirty Dash, and The Tough Mudder. We also have a new one that I was contacted about last week, The Metro Dash. If anyone is interested in putting a team together for any of these races that have not already, please post to comments so we can put another team together.
08/30/10 WOD
August 29, 2010 by admin · Leave a Comment
STRENGTH
Bulgarian Slit Squats (back leg elevated)- 3 sets of 5 reps, each leg
WOD
AMRAP in 15 minutes of:
7 Back Squats- 155m/115w
10 (steps) Overhead Walking Lunge (right hand)
7 Burpees
10 (steps) Overhead Walking Lunge (left hand)
Sunday Aug 22nd post. “The first of many beat downs”
08/28/10 WOD
August 27, 2010 by admin · 4 Comments
This is Cathy rowing.
This is Cathy’s house come Saturday night!
WOD
In teams of 4 you will complete:
FAT A$$ JACKIE
3000 Meter Row
200 Thrusters-95m/65w
150 Pull-ups
*1 person on the rower, 2 people at a time on the exercises.
Everyone be sure to pick up a flyer by the whiteboard for directions to Cathy’s house tonight. See ya there!
08/27/10 WOD Results
08/27/10 WOD
August 26, 2010 by admin · 1 Comment
WOD
4 Rounds for Max Reps of:
40 sec on/20 sec off
Inchworm
GHD Sit-ups
Shoot-Through
Seated Box Jumps- touch butt on ball/box, jump onto a 30″m/24″w box
KB Swings-53m/35w
STARTING NEXT WEEK- MOBILITY WOD (after some of the workouts we will be adding in a mobility WOD, this is one area that is very neglected by myself and all of the Crossfitter’s at CFTC.) CHECK IT OUT!
We had some very impressive PR’s today in the O-Lifting class. Snatch- Curtis 155#, Jodie 88#, Jana 88#. We will have video posted soon!
08/26/10 WOD
August 25, 2010 by admin · 23 Comments
BEFORE CROSSFIT
STARTING CROSSFIT (the making of a machine)
AFTER 6 MONTHS OF CROSSFIT (we don’t use machines we make them)
HAPPY BIRTHDAY BRODY!
BRODY’S BIRTHDAY WOD’s
WOD #1
1 Round of:
800 Meter Run
30 Pull-ups
*Rest 4 minutes
WOD #2
1 Round of:
30 Burpees
50 Sit-ups
*Rest 3 minutes
WOD #3
1 Round of:
200 Double Unders
*Rest 2 minutes
WOD #4
30 Lateral Bar Hops
15 Squat Cleans-135m/95w
*Rest 1 minute
WOD#5
465 Meter Run (3 laps)
THERE WILL BE A CROSSFIT PARTY THIS SATURDAY AT CATHY’S HOUSE. BE SURE TO PICK UP A FLYER BY THE WHITEBOARD FOR DIRECTIONS!
08/25/10 WOD
August 24, 2010 by admin · 5 Comments
Sorry for the butt shot Joni, but this is great posture for the overhead squat.
WOD
“Nancy”
5 Rounds for time of:
400 Meter Run
15 OHS- 95m/65w
*We all need to strive for perfect posture during our lifts, please listen when the trainers try to help you on your form. If you cannot maintain correct posture and go through the full range of motion the weight is to heavy!
08/24/10 WOD
August 23, 2010 by admin · 9 Comments
Dirty Curt, the original O.G. of CFTC. Happy Birthday Curtis, one of the first members of crossfit still going strong!
Skill
Pistols- take 8-10 minutes of practice
WOD
For Time:
30-25-20-15-10
Burpees
Box Jumps- 24m/20w
Toes to Bar