December 21 2012

Last workout before the holidays!! I hope you all enjoy the holidays and take some time to rest.  Tomorrow's WOD is tonnes of fun.  It goes the same way as the song.  Starting at 1, then 2,1. 3,2,1 etc.  If you can not make the 6 am class there are a  few of us hitting it at noon.

WOD 
1. Clean and Jerk 65/95
2. Pull ups
3. K2E
4. Box Jump 
5. Push ups 
6. Deadlift 
7. Swings 35/50
8. Jumping lunges 
9. Tricep Dips
10. Burpees
11. Air Squats 
12. Double Unders. 

December 20 2012

Work on ankle mobility for 5 min 

Pistols 

20 Min AMRAP
5 Knees to Elbows  
10x Agility Ladder  
15 Back Extentions 

Deadlift 7x1 

December 19th 2012

"Bear Complex"

7 rounds for time and load of Bear Complex; Clean, Front Squat, Back squat - No resting the bar!

December 18th 2012

Tomorrow's WOD is a 5 AMRAP's repeated twice.  

a) 1  Min double unders
b) 1 Min Burpees
c) 1 Min Pull ups 
d) 1 Min KB Swings 
e)  1 Min Squats 

1 Min Rest between rounds repeat this 2 x's 

December 17th 2012

What a great weekend! Thanks again to everyone that came out to the Christmas gathering... it was lots of fun! This is our last week of classes in 2012! We are going to have a 10 participant limit on classes to avoid better serve our clients and avoid the New Years craziness.  Make sure you let us know if you are committed to classes in January or sign up online! Although there will be no classes December 23-January 2, the gym will still be open with the exception of Christmas Day and New Years day.  



WOD A
5 Rounds for time 
10 Single arm OH Squats - 5 per side
10 Shuttle Runs 
10 Mountain Climbers 

WOD B
5x5 Shoulder Press 

December 14 2012

We have Canyon School coming in at 11:00 today to do a CrossFit workout! Sue Milligan has been working with these kids once a week, showing them CrossFit.  They are really excited to come to a "real" gym and do the workout.  I chose "Fight Gone bad" as the workout.  If you get a chance to stop in and watch these kids please do so!! We will sub the rowing in the traditional workout with skipping.  Someday we will have more rowers and enough equipment to accommodate the masses.  Until then we thank you all so much for your support and dedication!

"Fight Gone Bad"
3 Rounds for reps with one min rest between rounds

Wall Balls
SDHP #75
Box Jumps 
Push Press #75
Skip 

There is a group of us hitting this workout at noon as well so feel free to join in! 

December 13 2012

Great job to all of you that did the Filthy Fifty today.. it was a killer! If anyone missed it maybe you can make it up Saturday before the team WOD? 

For Tomorrow; 
A) Split Jerk 6x3

B) 10 Min AMRAP
10 Pistoils -5 Per leg 
10 Ring dips 
10 Toes to bar 

December 12 2012

It's always interesting to repeat a workout and see if you have improved or if at the very least the workout suck less! The "Filthy Fifty" is a classic and was one of the very first workouts we did as a CrossFit affiliate.  This is where journaling can be really helpful.  If you have never done the Filthy you are in for a real treat! 

WOD~ For Time 

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull ups
50 K.B Swings- 1 pood
50 Walking lunges 
50 Knees to Elbows
50 Push Press- 45 lbs
50 Back Extensions 
50 Wall Balls - 20 lbs
50 Burpees 
50 Double Unders 

December 11 2012

We worked a lot on over head squats today.  I know some of you adrenaline junkies have a hard time slowing things down and just working on fine tuning our movements but  the reality is we ALL need to from time to time!

WOD

A) 21-15-9 
Dumbell Squat cleans 
Burpees 

B) Deadlifts 
5x3

I hope everyone got lots of rest over the weekend! I spent the day making Paleo ham soup, Paleo protein balls and Paleo Apple Crisp! Soon enough we will have recipes up on the website to help you plan for your week of healthy eating.  I was thinking today about how my training has evolved over the years.  I used to be able to go to the gym and workout even if I hadn't ate properly or maybe stayed out late the night before.  The thing about CrossFit is I have to eat in order to perform better.  Try doing a CrossFit workout hungover... I dare you! Okay don't do that.  CrossFit makes you want to be better, to eat better to rest up so that we can hit our workouts harder and better than the day before.  Watch for a few repeat workouts this week like say.... the "Filthy Fifty" it will give you a good chance to see if you have made some improvements in your training! 

For tomorrow we will start with a fun little circuit cause Shannon loves than AND its a great way to warm up. Then we will move into Overhead Squats; 5x10

Overhead squats are by far the most demanding movement in all of CrossFit and can be fairly neglected.  Lets hammer them tomorrow! 

December 7

Monday's workout was a lot of different movements and most of you are still getting to know most of them.  Tomorrow's workout is a test!Not a pass or fail kind of test but a burpee or no burpee kind of test.  We will be going through a bunch of movements and work on our skills. For those of you that missed today's workout; we will do a 5x5 Deadlift.  

This will be a fun class! 

December 6 2012

Yesterday I posted that it was the 13th... wow.  Maybe lack of sleep really is catching up with me.  For tomorrow December 6th 2012... 

5 Rounds for time;

5 Deadlift
10 Pull ups
20 Push ups

December 13 2012

Some pretty cool things happening around here!! Strength is building, box hops are not so scary and even double unders are getting a little more love. Not sure if you noticed but I LOVE CrossFit and all its challenges.  Don't get me wrong, embarking on a life long journey with no end in sight can be very scary.  Watching some of my favorite athletes perform is inspiring yet it seems to be human nature that we think of how far we have to go rather how far we have come.  This is a life long journey my friends, one that will continue to challenge us and change us for many years.  This is not the latest gimmick, this is not the next cool class at the health club.  This is CrossFit.  

Tomorrow's WOD is all about front rack position and how to improve it.  We will be working on cleans because we can always be faster and heavier with them.  

The WOD a modified version of "Grace"
30 Cleans for time

Then; 
Front Squats 5x10 

December 4 2012

Today's chipper was a butt kick! Great job to everyone that completed it! It was a challenge for some of you to remember all the different movements but it will come. Counting reps and thinking about the movements helps us fully engage in what we are doing instead of just going through the motions.  You may be able to get away with that doing boring bicep curls or using the leg extension machine, but that is why CrossFit is different.  CrossFit helps to better prepare us for daily life and sport.   Pay attention, learn the movements and practice practice practice CrossFit.  You will be amazed at what you are capable of! 

A) 3 Push press every min on the min for 10 min. #135/ #95

B) 15 Min AMRAP
5 Box hop 
7 Double Unders 
9 Sit ups 

December 3 2012

Hey! I hope you all had a great weekend! Just a reminder that we will be having a very fun and friendly competition December 15 at 2:00.  There will be a sign up sheet on the bulletin board this week for you to sign up.  The entry fee is $40 for the team and all proceeds will go to the SPCA.  Enjoy some Christmas cheer with us afterwards as we cheer on the other teams.  There will also be a kids workout at 3:00 so feel free to bring the whole family!

Tomorrow WOD is a nice big chipper.  Pace yourself and have fun!

25 Thrusters 95/65
25 Knees to Elbows
25 Dips
25 Pull ups
25 KB Swings 
20 Cleans 95/65
20 Push ups
20 Double unders
20 Walking Lunges 
15 Front squats 95/65
15 Push press 95/65
15 Wall balls
10 O.H squats 95/65
10 Burpees
5 Sumo Lift to high pull 95/65