(It's the only pic I had of you Kirsten!)Just a quick CONGRATS to Kirsten for her first unassisted PULL UP on FRIDAY!!!! AWESOME!
WOD Friday January 30/09
(The mad russian!)Today's WOD comes courtesy of our own resident M.D. Ali, aka "The Mad Russian"!
FIGHT GONE BAD! (5 round championship version)
WOD Thursday January 29/09
(INTENSITY!)5 ROUNDS FOR TIME
50 Ft. Sandbag Clean and Throw (50#)
15 Handstand Push ups
21 KB/DB Swings (54#/30#)
WOD Wednesday January 28/09
DIET "FRAN"
3 Rounds for Time
21-15-9
THRUSTERS (65#/35#)
PULL UPS
then
CLEAN AND JERK
5-5-5
WOD Tuesday January 27/09
(Why is nobody smiling?! It really is a fun place to be, haha)WOD
5 Rounds for Time
50 FT. OVERHEAD WALKING LUNGE (45#/35#)
21 BURPEES
Let trailing knee gently kiss the ground on each lunge.
WOD Monday January 26/09
CONGRATULATIONS to Dawson for completing his CrossFit Level 1 Certification this past weekend! See ya next week Dawson and have a good time in Vermont!WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
then
DEADLIFT 5-5-5
WOD Friday January 23/09
(Sherri on her way down!)"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Complete all reps of each exercise before moving on to the next
OR
"BARBARA"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*5 ROUNDS FOR TIME*
3 minutes rest between rounds
WOD Thursday January 22/09
(Saw this pic on another affiliate sight and had to post it)CONGRATS TO SERENA (AKA. SABRINA) FOR GETTING HER FIRST UNASSISTED PULL UP TODAY!!! GREAT WORK SERENA!
"The Chief"
As many rounds as possible in 3 min
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 min
*Perform 5 Times*
WOD Wednesday January 21/09
(Virtual Shoveling)3 min Deadlifts (225#/165)
3 min Double Unders
3 min Squats
2 min Deadlifts (225#/165#)
2 min Double Unders
2 min Squats
1 min Deadlifts (225#/165#)
1 min Double Unders
1 min Squats
Record Total Reps for each
WOD Tuesday January 20/09
(Everyone's favorite - double unders)"Ryan"
5 Rounds for Time
7 Muscle-ups
21 Burpees
- *Each burpee terminates with a jump one foot above max standing reach*
WOD Monday January 19/09
(Turkish get-ups)CLEAN AND JERK
1-1-1-1-1-1-1
With Crossfit, physical proficiency comes quickly. A year into the program, an athlete who was overweight, weak, and deconditioned can expect to be lean, strong, and resilient.
Hesitancy and doubt are replaced by confidence and competency, and novel challenges become opportunities rather than obstacles. Somewhere along that path, the athlete realizes that progress is not limited by bodily capability,it is limited by mental capacity.
Becoming a top-tier athlete requires one to balance on the precarious edge between self-preservation and self-annihilation. The intelligent athlete leans toward preservation, as this ensures progress rather than injury. The problem comes when that athlete shies too far from the edge, forgetting that the body is a very hard thing to break.
Hesitancy and doubt are replaced by confidence and competency, and novel challenges become opportunities rather than obstacles. Somewhere along that path, the athlete realizes that progress is not limited by bodily capability,it is limited by mental capacity.
Becoming a top-tier athlete requires one to balance on the precarious edge between self-preservation and self-annihilation. The intelligent athlete leans toward preservation, as this ensures progress rather than injury. The problem comes when that athlete shies too far from the edge, forgetting that the body is a very hard thing to break.
WOD Friday January 16/09
Pete and yours truly are celebrating birthday's the next few days, so in honour of this "Photoshop" Perry Walker has designed today's workout and has included a special 1RM at the end of today's workout!
WOD Thursday January 15/09
(Dawson - Handstand practice)WOD
4 ROUNDS FOR TIME
25 WALL BALL (20#/14#)
25 KB SWINGS (24kg/12kg)
+
5-5-5-5-5-5 TURKISH GET UPS
*Tomorrow's workout is being designed by our resident photo shop expert Perry "Perfect Form" Walker! I have seen a rough outline of it and there is one section that everyone will love!*
WOD Wednesday, January 14/09
(Jeff - "Thrusters")3 ROUNDS FOR TIME
50 BOX JUMPS (24"/18")
21 DEADLIFT (185#/115#)
30 PULL UPS
A big congrats to Kim and Beth for making 200+ lbs Deadlifts last night! Both made successful lifts at 205! 225 is just around the corner ...
WOD Tuesday January 13/09
(The Woodhouse girls enjoying their burpees - and a textbook burpee at that Heather! Look at the full hip extension and hand clap at the top!)1o Thrusters (135#/95#)
50 Double Unders
8 Thrusters (135#/95#)
40 Double Unders
6 Thrusters (135#/95#)
30 Double Unders
4 Thrusters (135#/95#)
20 Double Unders
2 Thrusters (135#/95#)
10 Double Unders
WOD Monday, January 12/09
(Kim - Tabata Squats)30 Muscle Ups for Time
(If you can not do muscle ups you will do 4 pull ups and 4 dips for each muscle up)
Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.
If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.
Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.
It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30s from a pre-teen doing quarter-range tricep kickbacks. Screw that.
Quit now.
The transition isn’t easy--after my first Crossfit workout, I walked funny for a week.
Suck it up, Sunshine. Paying your dues is well worth the effort. Our methods will give you tremendous returns in motivation, work capacity, strength, and coordination.
Working out does not have to be a solitary slog through the machine minefield. There are future Crossfitters all over the country who are currently hooked to their iPod, standing on a treadmill, staring at a 5-inch TV, wondering why they’re not getting any better at anything.
The solution? Unplug all that sh*t. Come workout with people. All the computer programming in the world can’t replicate the motivation you’ll get from watching the guy next to you work harder and longer than you ever thought possible. In a few months, you’ll be competing at his level.
I tell my friends about our workouts.
“Today, we did Angie. 100 pullups, 100 pushups, 100 situps, 100 squats. Took about 25 minutes.”
This usually results in the “Holy Sh*t” stare. This is where your friend/girlfriend/mom/boss looks at you like you just told them that you believe euthanasia is a viable method of population control.
I love the stare.
WOD Friday January 09/09
PETE'S WOD IS TODAY ... THE PIC SAYS IT ALL!
"The Bear":
5 rounds of
7 sets of the Bear Complex
5 rounds of
7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You can rest between rounds.
WOD Thursday Jan.08/09
(Barely making it ... safely on top)
"TABATA THIS"
WOD Wed. Jan 07/09
(Filthy Fifty - KTE)"ANNIE"
DOUBLE UNDERS
SIT UPS
50-40-30-20-10
Alternate between exercises
WOD Tuesday Jan. 06/09
(The shirt looks great Jamie! The sweat kind of ruins it though ... haha)For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(Compare to your times from Dec. 5/08)
WOD Monday Jan. 5/09
(Alison showing everyone how she feels about "Thursters"! ... not very ladylike Ali! haha)WOD
DEADLIFT 1-1-1
PUSH JERK 1-1-1
WEIGHTED PULL UPS 1-1-1
(If you read this before tomorrow Dawson can you bring your weight vest!)
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