Have a Great Labor Day Weekend!  We are out and about to have a little quality family time over the long weekend.  We will be closed Saturday - Monday.  Here are a few workouts for you to get in until Tuesday when things are back to normal.

Saturday, 2010-09-04                            Monday, 2010-09-06

WOD - For time:                                                         WOD - for time:

           Run 100 m                                                                Run 5k
           25 burpees                                                              
           Run 200 m                                                                Yes, push yourself on this.
           50 pushups
           Run 300 m
           75 walking lunges
           Run 400 m
           100 squats
           Run 300 m
           75 walking lunges
           Run 200 m
           50 pushups
           Run 100 m
           25 burpees

           (Solidly warm up with about 2 minutes of jump rope or easy 400 meters,     
            air squats and squat stretches, chest/shoulder stretches, situps & 
            back extensions)

Again, have a great holiday weekend!  See you Tuesday morning @ 5:30 am.

Friday, 2010-09-03

Remember (!):

** Schedule Changes for Labor Day Weekend --- We are closed Sat. Sun., and Monday.  Have a super holiday weekend. I will post workouts that you can do on your own.  JUST DO IT!  (Days 76,77 & 78 of Burpee Challenge too.)

** Register for Fight Gone Bad 5 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>


WOD - AMRAP in 20 minutes of:

  5 Handstand Pushups
15 Back Extension
25 Squats

Scale by reducing time and/or reps.  Handstands to 30 seconds sub for HSPU.

Excellent efforts by all in yesterday's WOD.  Some nice improvements across the board; 2 minute decreases in time for quite a few of you AND increases in weight and/or distance.  AWESOME!! (photos after 7am)

 
     Jake and Jason during 'Nancy.'   Sarah and Fawn at 5:30 am during 'Nancy. '

Thursday, 2010-09-02

** Schedule Change for Labor Day Weekend - - - Closed Saturday and Monday 9/4 & 9/6. 

** Register and get ready for Fight Gone Bad 5 on September 25th (Saturday 9-11:00 am)

WOD - "Nancy'

5 rounds for time of:

Run 400 m
15 OverHead Squats (m-95/w-65/all scaled as necessary!!)

         
Rob and Dan give ring push ups a first try.  Great Job too!  Not as easy as they look right guys? 

Wednesday, 2010-09-01

Schedule change for Labor Day Weekend - - - no classes Saturday (9/4) or Monday (9/6).  I will post a workout that you can do on your own.  All you will need is motivation.

Fight Gone Bad 5   >>>>>>>>>>>>>>>>>>>>>>>>>>>

WOD - Skills Drills and a little 'cardio'

3 rounds of the official CrossFit Warm-up
(squats, pushups, situps, back extension, pull ups, and dips)

Run  800 m for time
rest 5 minutes then
Row 1000 m for time

ROM & stretch

 
Eric joins Jake, Brian and Adrea for Wall Ball throws.  Brett and Tara work through them as well.
 

Tuesday,  2010-08-31

Fight Gone Bad 5!!!  >>>>>>>>>>>>>>>>>>>>>>

Schedule Change for Labor Day Weekend --- No classes on Saturday or Monday (9/4, 9/6).  I will post WODs that can be done on your own. 

WOD - for time:

50 Wall ball throws (20#m/14#w)
25 L pull ups
40 Wlall Ball throws
20 L pullups
30 Wall ball throws
15 L pull ups
20 Wall ball throws
10 L pullups

(scale reps and weight of WB as necessary!!)

We did this WOD on Feb. 11, 2010.  How have we improved?

(photos to be posted after 7 am. Speedwork yesterday was impressive. Also nice improvements in Bench Press numbers yesterday!!!)

  
Brian @ 185x5 (>bw), Adrea @ 100x5, Jake did get 250x5 (>bw) (photographer just behind in snapping camera. Oh well, better to be coaching than clicking).  Others: Tom 165x5 (>bw), Dan 215 (>bw), Rob 165x5, Chad 155x5, Tara, Teresa, and Fawn 65x5.
 

Monday, 2010-08-30

Remember to register and get going on fundraising for FGB5! >>>>>>>>>>>>>>>>>

We wil be closed for classes on Saturday, September 4th and Monday September 6th for the Labor Day Weekend. 


WOD - Speed and Strength

1. for 15 minutes run 20 seconds then rest 40 seconds.  Cover as much distance as possible. 

2. Bench Press 3x 5  (5RM - 5RM - 5RM) 

 
Rob, Danielle and Chris in MB run on Saturday - - - Saturday's 7 am group doing burpees and WallBall Situps. Excellent efforts all!

Saturday, 2010-08-29

Remember FGB5!!  > > > > > > > > > > > > > > > > >


WOD - 30-25-20-25-10 rep rounds of:

Burpees
Wall Ball sit ups

200 m Medicine Ball run (end of each round)

   
Warming up - - - Sarah and Karainne almost done with 400m walking lunges ("they is fit!")* - - - Shelly sharing everone's sentiments after 400m walking lunges.
 
*a fellow walking down the street, as Karianne & Sarah were finishing this WOD, was staring at these two athletes.  I went out to make sure they weren't interrupted or bothered by this guy.  It turned out he was confounded by what they were doing and amazed by their fitness level, "They is Fit!!"  Yes, they are.   

Friday, 2010-08-27

Remember to register for Fight Gone Bad 5!! »»»»»»»»»»»
We will have a schedule change for Saturday classes on Sept. 25th for FGB5.  We will hold the 7 am group and will do the FGB workout.  We will start the 'official' FGB5 festivities @ 9 am that Saturday.  We will get the WOD off to an awesome start and have plenty of time to stick around and have some quality refreshments and comraderie afterwards.   


WOD -  400 m of walking lunges
             (for time and count number completed)

             (Scale distance as needed!)

 
Sarah making good use of time in the que at SixFlags-Great America and of course the handstand to go along with it. Sarah is getting quite the handstand and pull-up photo portfolio. 

Thursday, 2010-08-26


WOD - 5 rounds for loads of:

Bear Complex

The Bear Complex is the following movements combined for one 'complex' rep:
Power Clean - Front Squat - Push Press - Back Squat - BTB Push Press - Front Rack. 7 reps of the sequenced pattern = 1 round. Here is a link to a CrossFIt video of the movement sequence http://www.youtube.com/watch?v=0WOP9J7QPwI.  We will focus on very distinct movements rather than combining the front squat and press into a thruster. A squat clean will be ok, just remember an additional front squat is still required before moving into a push press.  

    
Jake, Shelly, and Tara during the Run, WB, and push up WOD yesterday.  Tara increased her reps from 20/15 to 30/20 of WB/push ups and took 7+ minutes off her previous time!!! Awesome!! several others also shaved off 'minutes' yesterday.  Excellent  progress gang!!

Wednesday, 2010-08-25

Remember to register for FGB5 and start raising donations!! 
>>>>>>>>>>>>>>>>>>>

WOD - 5 rounds for time of:

Run 400m
30 Wall ball shots (20/14, 10 ft.)
20 push ups

 
We were "haulin'" yesterday!  Moving so fast it was hard to get photos without blur.  Brian and Amy on Burpees, Jake and Jason pushing each other hard (!!!) throughout (they finished within 0.5 sec of each other).  Way to go everyone!!