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Shane hates this workout as much as you do

Don’t forget, class is only at 6:30am and 9am today.

Do you hate thrusters?  Do you hate either pullups, pushups, or air squats?

Then join me in hating this workout!  What a way to send 2010 out with style!  Where were you a year ago?  Where will you be next year?

As much as I hate this workout, I will love having it done!

We are looking forward to big things in 2011, and are so excited to be part of the success our athletes are experiencing!  Thanks for making this such a blast.

Workout of the Day

For Time:
80 Thrusters (95/65)

*1st Time you put bar down, 1 round of Cindy (5 pullups/10 pushups/15 squats)
**2nd Time you put bar down, 2 rounds of Cindy
***3rd Time = 3 Rounds etc. etc.

Friday: 6:30 am


Saturday: 10am

Workout of the Day:
For time:
Row 1000 Meters
then complete five rounds of:
5 Power Cleans (135/95 lbs.)
10 Box Jumps (30″/24″);
and finish with an 800 Meter Run

Freddy: 12:20
Kevin: 13:29

29 Dec 2010

Holiday week

Workout of the Day:
Three sets of:
Weighted Pull-Ups x 4-6 reps

(If you don’t have weighted pull-ups, work strict pull-ups. If you don’t have strict pull-ups, work negatives – use a box to get your chin over the top of the bar, and then take at least 5-10 seconds to descend to the bottom, then do it again for a total of 5 reps.)
Compare pullups to 122110
Rest 90 seconds
L-Sit Holds x 30-60 seconds
(If you cannot hold for 30 seconds straight, hold for a total time of 30-60 seconds – rest as needed, but don’t count that time.);
and then,
Four rounds for time of:
Snatch x 3 reps @ 85% of your 1-RM
Pull-Ups x 15 reps
Anchored Sit-Ups x 30 reps

The starting line for the Christmas Eve Day Wod

Saturday, our New Year’s Day wod will be at 10am instead of our usual 9am.   We would love to have a big crowd, so bring your friends and family, and anyone who is interested in CrossFit.  Be aware:  We are doing “Murph”.  If you don’t know what that is, check the board.

Workout of the Day:
Three sets of:
Squat x 4-6 reps (Compare to 122010)
(take a few warm-up sets, and then get heavy for three sets – if you get 6 reps, you MUST go up in weight)
Rest 2 minutes
Handstand pushups x max
(strict, no knee-bend, as heavy as you can handle, note any asymmetries in your performance logs)
Rest 2 minutes;
and then,
Three sets for max reps/calories of:
60 second Row for Max Calories
20 second Rest
60 second Burpees
20 second Rest
60 second Push Press (95/65 lbs.)
Rest for 3 minutes and 20 seconds

Compare to 101110

A friend was asking me about CrossFit, and, as usual, I was having trouble explaining what we do, and why.  Yeah, 4 years in and I still can’t explain it.  You know or you don’t.

He started to explain that his wife would like to lose some weight, and that she had enjoyed Pilates previously.

I responded, “I don’t even know what Pilates is good for.”  He laughed.  He didn’t either.

Here’s the thing I should have followed up with.  We are talking about Fitness.  Increased strength, power, speed, stamina, endurance, flexibility, accuracy, balance.  We are looking to get more fit.

Which of those might Pilates improve?  Flexibility?  Congratulations.  What else?  We are looking to get in incredible fitness, defined as the above list of components.  What people do MAY have an effect on one of these, but rare is the program which improves them all, or has a plan to.

What do we do?  We get you fit as ****.   I don’t even know what to say when people tell me they did bootcamp and it was the same thing, so I don’t have to explain it to them anymore.  Get out.  Your bootcamp didn’t prepare you for anything but the illusion that you can do our easiest movements.

This is a journey to fitness.  A transformation of your body, mind, and philosophy.  We are only for those who are actually willing to commit to hard work for a period of time.

No matter where you start, you can get to improved fitness.  Kelly brought her sister and mom in today.  They did great!  They learned a little bit about some of their weaknesses, but their mindset was so dead on!  They worked, and pushed themselves, and they couldn’t stop smiling and talking to one another about how they felt during the wod after they finished.

We aren’t talking about skinny jeans or looking like a malnourished teenager.  We are talking about getting into better shape for our health, our well being, and defined by our quantified output on the workout.

Workout of the Day:
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes;
and then,
Five rounds for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips.
Rest 60 seconds.

Don’t forget, only one class today, at 9am.

Workout of the Day:
Teams of two must complete the following as quickly as possible:
1200 Meter Run (three laps around the building)
50 Power Cleans (135/95 lbs.)
100 Pull-Ups
200 Anchored Sit-Ups (your partner will anchor your feet)
1200 Meter Run
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

23 Dec 2010


Workout of the Day:
Take 15 minutes to work on Power Cleans
(if you feel good, add weight, if not, work technique and focus on maintaining good speed on the barbell for each attempt);
and then,
7 rounds of:
3 x Power Cleans (as heavy as you can)
Wall-to-Wall Suicide Runs
(partner up with one or two others and work through – get back to the barbell as soon as you complete your sprints and your partner has moved on to his or her sprints)

22 Dec 2010

Oly day

Workout of the Day:
Six sets of:
2-Position Power Snatch
Rest as needed between sets;
and then,
Seven rounds for time of:
95/65 lb. Power Snatch x 7
30″/24″ Box Jumps x 7

Following on our philosophy of ‘Yet understood’.


Workout of the Day:
Four sets of:
Weighted Pull-Ups x 4-6 reps
Rest 90 seconds
GHD situps x 6-8 reps
Rest 2 minutes;
and then,
For time:
30 DB Push Press or Jerk (shoulder to overhead anyhow – heavy)
40 Dynamic Push-Ups (chest must touch and hands must leave the ground)
50 Pull-Ups

Compare weighted pullups to 111610

Henry Deadlifts

Check the schedule for our updated holiday hours this week.  The bottom line is that we have normal hours through Wednesday, then Thursday evening we only have one evening class, 5:30pm, and Friday, just a 9am class.  No class Saturday, obviously.

Workout of the Day:
Three sets of:
Back Squat x 5 reps
Rest 90 seconds
Ring Rows x 10-12 reps
Rest 2-3 minutes;
and then,
For time:
20 “Clusters” – Clean & Thruster (135/95 lbs.)
50 Burpees

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