A few of the brave that took on the weighted vest in yesterday’s WOD.

 

WOD

A.  5 x 1- 20 Double Unders + 1 Snatch (power or squat) @ 65%, 70%, 75%, 80%, 85%; rest 30 sec

+

4 Hill Sprints- max effort to the top, walk back down.  NO WALKING ON THE SPRINT.

 

ENDURANCE- meet at 6am in the spin room.

 

04/19/12 WOD Results

 

Three weeks ago Brook had a baby!

Sarah over half way with a new baby!

These women and all the other women that have been coming to Crossfit while pregnant and very soon after pregnancy are the definition of Strong.  Seeing these strong women yesterday has inspired me that all men today need to wear a weighted vest for the WOD!  Good Luck.

 

WOD

5 Rounds for time of:

Row 250 m

10 DB Hang Clean & Jerk- 25% of BW in each hand

15  Burpees

*Rest 3 min b/t rounds, each round should be max effort rounds.

*Weighted Vest Option- 20lb m/10lb w

 

ENDURANCE- meet at 6am in the pool.

 

04/18/12 WOD Results

 

 

 

HELP SUPPORT TEAM CFTC AT REGIONALS.  We will be selling team CFTC shirts, all proceeds will be donated to help pay entrance fees etc.. for all the athletes in the regionals May 4,5,6th.  Both colors come in Mens and Women’s sizes, the shirts are the high quality soft cotton athletic fit.  You can pre-order yours today through WOD Love Clothing at http://store.lovefitnation.com/category-s/58.htm

WOD

A.  In 12 min establish a 1RM Bench Press- take no more then 4 attempts, start counting reps at 80-85% of 1RM.  Then work up to 90-95%, then go for new PR.

+

For Time:

25 Wall Balls-20/15 (10′)

40 KBS-70/53

40 Barbell Wipers-135/95

25 Wall Balls

40 Dead lifts- 225/150

40 Toes to Bar

25 Wall Ball

 

ENDURANCE- meet at 9am in CF area.

 

04/17/12 WOD Results

 

Could be a double under day beat down.

 

WOD

A.  12 min establish a 1RM Back Squat

*Take no more then 4 attempts.  Start counting attempts at 80-85% of old 1RM, then work to 90-95%, then either match or beat old personal record.

B.  Max Reps HSPU- x 3; rest 2 min

+

3 Rounds for time of:

75 Double Unders

15 Squat to Box Jump-24/20

10 Push Jerk- 135/95

 

ENDURANCE- meet at 5pm in the CF area.

 

04/16/12 WOD Results

 

Just Another Saturday on pinkbike.com

 

Great Video by Dustin H.  For those of you that don’t know Dustin he suffered a major injury that required surgery with  a torn pectoral.  Ever since he was cleared to come back to Crossfit he has worked his butt off to get back into shape, so he could continue with his passion for mountain biking.  Keep up the strong work Dustin!

WOD

A1.  TGU- 3 x 5 (5 UB each arm)- heavy as possible; rest 45 sec.

A2.  GHD Sit-ups- 3 x 20; rest 45 sec.

+

For Time:

Run 400 m

*rest 2 min

Row 500 m

*rest 2 min

Run 400 m

*rest 1:30 min

Row 500 m

*rest 1:30 min

Run 400 m

*rest 1 min

Row 500 m

**All should be all out efforts.  Keep track of each round and if there is greater than a 5 second differential between any round there is a 25 Burpee Penalty.

 

ENDURANCE- meet a 6am in the spin room.

 

 

 

WOD
Teams of 2 complete for time of:

50 Wall Ball-20/15 (10′/9′)

80 Dead Lifts-135/95

80 Push-ups

80 Box Jumps-24/20

80 Floor Wipers-135/95 (over &back= 1 rep)

80 KB Clean & Press-35/26

50 Wall Ball

Happy Birthday Jill!  It’s a big birthday today and a girl never likes to reveal her age.  However, hidden in the workout is the clue, any guesses?

 

WOD

5 min of:

7 Back Ext

15 Cal AD

5 Push Jerk

*Rest 4 min

5 min Row

*Rest 4 min

5 min of:

5 Box Jump- 24/20

5 Toes to Bar

5 Hang Power Cleans-115/75

*Rest 4 min

5 min Row

*Rest 3 min

5 min of:

10 Lunges w/ sandbag-80/40

7 Pull-ups

Run 155 m (1 lap)

 

ENDURANCE- meet at 6am in the spin room.

 

 

 

 

 

Please excuse the language, I saw this on someones facebook page and had to post it especially because we do have Zumba at the OAC.

 

WOD

A.  Power Snatch- 5 x 1; rest 90 sec

B. Snatch Pulls- 5 x 2 heavy; rest 90 sec

+

For Time:

9 Thrusters- 135/95

50 Double Unders

7 Thrusters

50 Double Unders

5 Thrusters

50 Double Unders

*If scaling the thruster weight make sure to go heavy as possible.

 

ENDURANCE- meet in the pool at 6am.

 

04/11/12 WOD Results

 

 

Airdynes, Love them or Hate them?  Doesn’t matter you are still going to do them anyway, but I’d like to know.

 

WOD

5 Rounds for time of:

Run 310 m (weather depending, could be outside)

10 Games Standard KBS (vertical KB)- 70/53

15 Burpees

*Rest 2 min b/t rounds

 

ENDURANCE- meet at 9am in the cf area.

 

04/10/12 WOD Results

 

For those of you that did not get the opportunity to read Scot W. blog post, here it is again it’s a must read.

Scot we can’t wait to get you back to work and back into the shape you were before they shipped you off to save our country from terrorists.

WOD

A. Power Clean x 1/ Push Jerk x 1- build to single; rest 75 sec x 5

+

For Time:

“Elizabeth”

21-15-9

Squat Cleans- 135/95

Ring Dips

ENDURANCE- meet at 5pm in the CF area.

I hope everyone had a Happy Easter and ready to get back to work after all that Easter Chocolate.

 

Here is an interesting article sent to me by a fellow crossfitter.

Margarine Vs Butter

Margarine was originally manufactured to fatten turkeys. When it killed the turkeys, the people who had put all the money into the research wanted a payback so they put their heads together to figure out what to do with this product to get their money back.

It was a white substance with no food appeal so they added the yellow coloring and sold it to people to use in place of butter. How do you like it? They have come out with some clever new flavorings….

DO YOU KNOW.. The difference between margarine and butter?

Read on to the end…gets very interesting!

Both have the same amount of calories.

Butter is slightly higher in saturated fats at 8 grams; compared to5 grams for margarine.

Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study.

Eating butter increases the absorption of many other nutrients in other foods.

Butter has many nutritional benefits where margarine has a few and only because they are added!

Butter tastes much better than margarine and it can enhance the flavors of other foods.

Butter has been around for centuries where margarine has been around for less than 100 years.

And now, for Margarine..

Very High in Trans fatty acids.

Triples risk of coronary heart disease …

Increases total cholesterol and LDL (this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol)

Increases the risk of cancers up to five times..

Lowers quality of breast milk

Decreases immune response.

Decreases insulin response.

And here’s the most disturbing fact… HERE IS THE PART THAT IS VERY INTERESTING!

Margarine is but ONE MOLECULE away from being PLASTIC… and shares 27 ingredients with PAINT

These facts alone were enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).

Open a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things:

* no flies, not even those pesky fruit flies will go near it (that should tell you something)

Author: Jim Fortner

 

WOD

Max Rounds in 3 min of:

5 COVP Pull-ups

7 SDHP- 95/65

9 Push Press- 95/65

*Rest 1 min b/t rounds for a total of 5 Rounds

 

ENDURANCE- meet at 6am in the spin room.

 

 

Remember we will be running our free crossfit every Saturday for the month of April at the 8:30am class.  If possible please come to the other class times 7:30 & 9:30.

 

WOD

In Teams of 2 complete:

5 Rounds of:

10 Burpees

15 Front Squats-95/65

20 HR Push-ups

*Each team member must complete each movement until each athlete has completed all 5 rounds.

Rest 5 min

Relay Run 1800 m (12 laps)- alternate b/t partner until you have completed all 12 laps.