Friday, 2010-04-30

WOD - 'DeJa Vu'

70 burpees
60 sit-ups
50 KBS
40 Pull-ups
30 Handstand Push Ups

Yes, we just did this one on Tuesday, just in reverse order.  Buck up and Go for it!




Thursday, 2010-04-29

 WOD - Make up Day 

Since today is an official 'rest day' for regular CrossFitters, today is a make up day for a previously missed workout. 

1. 2.
1. Shelly and Johnny loving the box jumps. 2. Brian and Chris @ Wall Ball throws.

Wednesday, 2010-04-28


WOD - Front Squats 

           3-3-3-3-3

3 rep max efforts for 5 sets, after a thourough warm-up to starting weight, gradually increase weight with each set.

Tuesday, 2010-04-27

WOD - for time:

30 Handstand Push ups
40 pull ups
50 KBS
60 sit ups
70 Burpees

Scale weights and reps as necessary.

1. 2.
1. Tara working through the Muscle up Progression.  2. Tara, Teresa & Adria @ wall ball throws.

Monday, 2010-04-26

WOD - Wall Ball & Muscle Up Ladder

50-40-30-20-10 reps per round of Wall Ball throws
10-8-6-4-2 reps per round of Muscle Ups

Scale reps, weights, movements, etc. as necessary.
1. 2.  3.

1. Mark and Brian with Heavy Overhead Walks. 2. Melissa and Mark with Knees to elbows while Jake tuck jumps. 3. Sarah and John work on Knees to elbows.


Saturday, 2010-04-24

WOD - "Paul"

50 Double Unders
35 Knees to Elbows
185#/125# (m/w) - Overhead Walk, 20 yds.  

scale weights and reps as necessary.

The story of 'Paul:' Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


Friday, 2010-04-23

WOD -

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Thursday, 2010-04-22

WOD - 5 rounds for time of:

Heavy Back Squats x 3
Ring Dips x 20

Goal is to go heavy on the back squats - yet with impeccable form.  Adjust weights as necessary.

Wednesday, 2010-04-21

Hey Gang!  The surgery went well and I'm starting to get back on my feet.  I've hosted the 8:30 am groups and it's gone fairly well.  I'm feeling pretty good now that I'm off serious pain meds and now I can get back to more of the regular routine.  Thanks for hanging in there during this week while things are a little off kilter.  Mark has been hosting the Saturday and evening groups and is happy to finally meet some of our new recruits.  It's been going well & his extra care for you guys and me is greatly appreciated!

Here is what today's WOD is & what we've been up to since last Thursday:

2010-04-21

Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT (50 lbs/35#)
5 One Arm DB Thrusters LT (50 lbs/35#)
7 Push Ups
9 Box Jumps 24" Box

(from CrossFitFootBall.com)

Tuesday, 2010-04-20

5x 50 meter sprints (rest as needed between)
then:
3 sets of max rep pullups

Monday, 2010-04-19

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Saturday, 2010-04-17

"Helen"

3 rounds for time of:
run 400m
21 KBS (1.5/1.0 pood)
12 pull-ups

Friday, 2010-04-16

'McGhee'

AMRAP in 30 minutes of:

Deadlift, 5 reps (275/190#)
Pushups, 13 reps
Box jump, 9 reps (24"/20")

Thursday, 2010-04-15

**** Remember no 6:30 pm class tonight ****

WOD - Snatch Balance 1-1-1-1-1-1-1

          (scale with Overhead Squat)

Filthy 50 shots:

  


Wednesday, 2010-04-14

****** Remember Schedule Changes for Thursday Evening ******


WOD - 'Filthy 50'

50 reps of each of the following (for time!):

Jumping Pull-ups
Box Jumps (24"/20)
Kettlebell Swings (1 pood -m, 3/4 pood-w)
Walking Lunges
Knees to Elbows
Push Press (45#/32#)
Back extension
Wall Ball (20#/14#)
Burpees
Double Unders

Scale weights and reps

(I know, we are usually a day behind in following the CF Main site WODs but...I couldn't resist this today.  There were a few of you begging to do this one; and low and behold here it is!)

Tuesday, 2010-04-13

Thanks Jake for aquiring some awesome tires for us!!  
Can't wait to start flipping them.

Remember there are a few changes to the schedule this week:
Groups will run unless noted as below:

Thursday, April 15 - no 6:30 pm class
Monday, April 19 - no 5:30 am class
Tuesday, April 20 - no 5:30 am class

Mark will be leading group WODs in Theresa's absence.



WOD - 5 rounds for time of:

15 reps - Dumbbell Snatch (40/30# - m/w)
21 pull ups

scale weight, reps and rounds as necessary

Great efforts with the Handstand work yesterday!!

  
As usual, the tasks were harder than you expected & you really pushed through it!

Monday, 2010-04-12

WOD - 5 rounds for time of:

Back Squats x 20 (135/95# m/w)
Handstand walk 20 yds


Scale weights as necessary
Substitute Handstand walks with Handstand Wall walks x 20 or handstands for 1 minute (accumulated)


Everyone totally busted a$$ during Saturday's WOD (pictures below).  I'm inspired by all.  We decided since you can make it through this WOD - the 'hill' at the finish of the Sole Burner will be a piece of cake.    We are encouraging all to sign up and participate in the American Cancer Society - Sole Burner 5k, coming up on May 8th.

***************
Remember there are a few changes to the schedule on Thursday this week and Monday & Tuesday next week due to Theresa's orthoscopic surgery. 

Important Schedule change information for April 15,  19 & 20th (Thurs., Fri., Mon., and Tues):  Groups will run unless noted as below:

Thursday, April 15 - no 6:30 pm class
Monday, April 19 - no 5:30 am class
Tuesday, April 20 - no 5:30 am class

Mark will be leading group WODs in Theresa's absence.

1.2.
3.
1.  Chris, Sue, Kathy, Ann & Sarah on WB throws & Boxjump Burpees on Saturday 2. Scott, Jake & Brett during Saturday's WOD.
3. Farmer's Walk (Kathy & Ann)

Saturday, 2010-04-10

                  
Chris' Wedding Day Pull-up.  Congrats Chris and Scott Mischler on tying the knot!!

Important Schedule change information for April 15,  19 & 20th (Thurs., Fri., Mon., and Tues):
Due to Theresa's ACL surgery there are a few changes to the regularly scheduled classes. Groups will run unless noted as below:

Thursday, April 15 - no 6:30 pm class
Monday, April 19 - no 5:30 am class
Tuesday, April 20 - no 5:30 am class

Mark will be leading group WODs in Theresa's absence.


WOD - "Kelly" with a twist

5 rounds for time of:

Run 400 m
30 Wall Ball throws (20/14#)
15 Burpee Box Jumps
Farmers Walk 100 ft. (1.5/1.0 pood)

1. 2.
1. Charles visits from Houghton, MI (congrats on your recent CrossFit Level 1 cert.).  2. Learning and improving on the mechanics of the clean - yesterday's WOD.

Friday, 2010-04-09

Important Schedule change information for April 15,  19 & 20th (Thurs., Fri., Mon., and Tues):
Due to Theresa's ACL surgery there are a few changes to the regularly scheduled classes. Groups will run unless noted as below:

Thursday, April 15 - no 6:30 pm class
Monday, April 19 - no 5:30 am class
Tuesday, April 20 - no 5:30 am class

Mark will be leading group WODs in Theresa's absence.
 

WOD - 'DT'

5 rounds for time of:

Deadlift (155/110#) 12 reps
Hang Power Clean 9 reps
Push Press 6 reps

Weight for men goal 155#, women 110#,
Scale weight as necessary!

Everyone busted it yesterday - great efforts!!! Here are a few Pics.
1.2.
1. Kathy and Adrea crank out burpees  - 'yeah burpees!'  2. Brian drives through a tough 500 m row.


Thursday, 2010-04-08


WOD - for time:

Row 500 m
150 double Unders
50 Burpees

Scale reps and movements as necessary.

Wednesday, 2010-04-07



WOD - Overhead Squats 5 RM x 5 sets (gradually increasing weight each set)

1.2.
   Brett, Jake, Al & Shellye during the Clean & Jerk Weighted Pullup WOD.

Tuesday, 2010-04-06


WOD - For time:

Dumbell Clean & Jerks (25/35/45#) and Weighted PUlllups
Alternating exercises, complete the following rep pattern:

DB Clean & Jerk - 10,9,8,7,56,5,4,3,2,1
Weighted Pullups - 1,2,3,4,5,6,7,8,9,10

Monday, 2010-04-05

Congrats and Best Wishes to Chris on getting married this past Saturday!


WOD - Run 1600 meters (for time)
          Rest 3 minutes
          Run 1200 meters (timed)
          Rest 2 minutes
          Run 800 meters (timed)
          Rest 1 minute
          Run 400 meters (for time)

Saturday, 2010-04-03

WOD - Tabata Something Else
(AMRAP in 20 seconds work: 10 seconds rest x 8 sets each exercise)

Pull ups (CTB)
Push Ups (CTF)
Sit ups (Ab Mat)
Squats (ABP)

Complete each exercise as follows - then move to the next movement:
8 rounds of 20 seconds of work followed by 10 seconds of rest (4 total minutes each exercise - 16 minutes complete WOD). None other tha 10 seconds rest between exercises.

Track reps and score as follows:
Score A = total fewest reps for each exercise
Score B = total all reps for each exercise

Friday Update!!! 

Congrats to Scott on becoming an official member of the Muscle Up Club!!

 The Muscle Up Club is a group of CrossFitters that have performed a Muscle Up without any assistance.  Scott not only got one but finished 5 more with relative ease.  Awesome!!!

Friday, 2010-04-02

WOD - Choose between A or B:

A = 30 muscle ups for time

B = Back Squats 7-7-5
      Power Cleans 5-5-3-3
      Press  3-3-1-1-1

Both A & B rest 5 minutes then: 4x 20:10 for calories C2(row)

Thursday, 2010-04-01

WOD - Split Jerk 1-1-1-1-1-1-1

Tabata Row for calories (20:10 work:rest x 8)

1. 2.
1. Scott and Tom during DU/BJ/KBS  WOD.  2. Jake gets 195# thruster!