"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 090914.
And they're off!!!!
Hey don't forget
WE WILL BE CLOSED SATURDAY
That is all!!
October 2009 Archives
30 October 2009
And they're off!!!!
Hey don't forget
WE WILL BE CLOSED SATURDAY
That is all!!
29 October 2009
BACK SQUAT
5-5-5-5-5
Post loads to comments
5-5-5-5-5
Post loads to comments
Rob Gerdes taking 450lbs to the ground
and back up... No big deal!!
and back up... No big deal!!
28 October 2009
"Nate"
Complete AMRAP in twenty minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
Even 3 firebreathers were unable to move the bar with only their minds... I think the bar
won the stare down too!!
For those of you who showed for the 06:30 class
very sorry that no one was here.. call it a scheduling
snafu... I am going to come up with a plan that when
things like this happen you will still have access .. again
my apologies!!
27 October 2009
REST DAY
Because this Saturday is Halloween and a Rest day
we will be closed. Sorry for anyone this may inconvenience!
we will be closed. Sorry for anyone this may inconvenience!
26 October 2009
MICHAEL
Three rounds for time of:
800m Run
50 Back extensions
50 Sit ups
Post time to comments.
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.
When I saw the WOD all I could think is ..Thank God I am going to be on a plane all day!!!
Enjoy!!! and somebody get a counter for Neil on
Rope ascents ..LOL
22 October 2009
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
Qualifying for the 2010 games is only a few months away! There is some great
info on the CF Games page to include
the video that was posted today!!! Get
some advice from 4 multiple time games
competitors... I think we are on the right
track and hopefully the the training plan I
am bringing back with me.... It's not the holy
grail and if you feel we are missing something
let us know but I think it will have us in the
right direction!!!
21 October 2009
"Tabata Something Else"
Complete 32 intervals of 20 seconds of
work followed by ten seconds
of rest where
the first 8 intervals are pull-ups, the second 8
are
push-ups, the third 8 intervals are sit-ups,
and finally, the last 8
intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090809.
Courtney is brand new @ CFA but already
showing great capacity!! Make her feel welcome
when you see her around!!!
20 October 2009
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 090830
19 October 2009
REST DAY
Ashley coaching during the PM class or
possibly directing a choir not sure which..
As long as Miley Cyrus wasn't involved I
approve!!!
Hey Peeps... The Gymnastics Cert. is
half full already, we are still 2 and 1/2
months out but I am telling you if you
wait until the last minute, you are going
to end up disappointed. Half full means
only 12-13 spots left.... get registered
while you can!
REGISTER HERE!
possibly directing a choir not sure which..
As long as Miley Cyrus wasn't involved I
approve!!!
Hey Peeps... The Gymnastics Cert. is
half full already, we are still 2 and 1/2
months out but I am telling you if you
wait until the last minute, you are going
to end up disappointed. Half full means
only 12-13 spots left.... get registered
while you can!
REGISTER HERE!
18 October 2009
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
Sept. 10 in Konar province, Afghanistan, of
wounds sustained when insurgents attacked
his unit using rocket-propelled grenades and
small arms fire. He was assigned to the 3rd
Squadron, 61st Cavalry Regiment, 4th Brigade
Combat Team, 4th Infantry Division, Fort Carson,
Colorado.
17 October 2009
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.
Welcome back Travis!!! Great to see you back in the game!
16 October 2009
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131.
Sorry for the late post .. just got checked in...
15 October 2009
REST DAY!!!
Is it just me or does it look like they are
sitting there waiting for Joe to burst into flames?
Is it just me or does it look like they are
sitting there waiting for Joe to burst into flames?
14 October 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090907.
Yuko dreaming of the big overhead squat!!
Yuko is one of our Level 1 Trainers currently
interning under Kay to help bring more
Okinawan's into the gym.
Have you signed up for the Gymnastics
Cert. in January yet? Here is some
inspiration!!! Unbelievable
Thanks to everyone who contributed to the
conversations over the las few days concerning
the blog's I linked. I am really happy that every-
one showed a mature attitude even when having
a difference of opinion. It shows that we have a
great community of people here that just continues
to grow much to the credit of all your good attitudes!!
13 October 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090902.
Megan, Liz and Donnie Crushing some SDHP'sHere is a link to couple of the more mature
responses I have seen to the Greyskull
Blog I posted earlier this week. I also
posted my feelings about it on 11 Oct comments.
If any of you are interested of course....
OneWorld Evolution
12 October 2009
"Fran"
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.
If you don't understand the pic then you
have probably not had a true FRAN
experience. Maybe tomorrow will
be that day!!
Don't forget we don't open until 1000 tomorrow!!
First Warrior WOD @ 1200!!!!
11 October 2009
Rest Day
While we are far away from alot of the
drama that infects some CF affiliates in
other locations I wanted to share this with
all of you. You are all grown ups capable
of forming your own opinions. While I can
understand the writers position I can't say
I agree with the end state.... but I would love
to hear what all of you think about what he
had to say Greyskull
Because it is somewhat related to some of the
things said in the blog post, we (the trainers)
have been talking about the addition of a strength
training hour added 3 days a week to focus on
creating more strength in a lower intensity environment.
This has been in the works for a couple months but
we are just finally settling into a groove with the
schedule which will allow us to offer more options (like
Olympic Lifting classes)for your progression not only in
CrossFit but other competitive sport
drama that infects some CF affiliates in
other locations I wanted to share this with
all of you. You are all grown ups capable
of forming your own opinions. While I can
understand the writers position I can't say
I agree with the end state.... but I would love
to hear what all of you think about what he
had to say Greyskull
Because it is somewhat related to some of the
things said in the blog post, we (the trainers)
have been talking about the addition of a strength
training hour added 3 days a week to focus on
creating more strength in a lower intensity environment.
This has been in the works for a couple months but
we are just finally settling into a groove with the
schedule which will allow us to offer more options (like
Olympic Lifting classes)for your progression not only in
CrossFit but other competitive sport
10 October 2009
Run 5K
Post Time to comments.
Post Time to comments.
Mike getting all 30 muscle ups for a huge PR!!
Next goal ..get him in the sun!!! =)
Sorry for the late post, have a great run!!
Next goal ..get him in the sun!!! =)
Sorry for the late post, have a great run!!
09 October 2009
Complete AMRAP in 20 minutes:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Compare to 040525.
Welcome back Laura!!We have really missed you!
MONDAY!!!
Columbus day we will be on holiday hours
We will be open 10-7 with the warrior class
@ 1200. See you then!!!
08 October 2009
Thrusters
1-1-1-1-1-1-1
Post loads to comments.
1-1-1-1-1-1-1
Post loads to comments.
Bob has made so much progress in the
last 2 months. Thank you for being a part
of CFA, you are always inspiring and give
all you have everytime!!!
last 2 months. Thank you for being a part
of CFA, you are always inspiring and give
all you have everytime!!!
07 October 2009
REST DAY!!!
On September 8, 2009 We lost a dear friend!
Mike Johnson was not only a crossfitter but
an incredible person all around. Those of us
who got the chance to know both him and his
beautiful wife Durinda feel truly blessed!!!
Our prayers are with you Durinda and we can't
even imagine what you are going through but
we @ CFA love you very much...
God Bless!
Michael Johnson was killed during combat
operations in Afghanistan. He is survived by his
wife Durinda Johnson.
On September 8, 2009 We lost a dear friend!
Mike Johnson was not only a crossfitter but
an incredible person all around. Those of us
who got the chance to know both him and his
beautiful wife Durinda feel truly blessed!!!
Our prayers are with you Durinda and we can't
even imagine what you are going through but
we @ CFA love you very much...
God Bless!
Michael Johnson was killed during combat
operations in Afghanistan. He is survived by his
wife Durinda Johnson.
06 October 2009
30 Muscle ups for Time:
If you cannot do Muscle ups,
Do 120 Pull ups 120 Dips!
If you do ring pull ups and ring dips
it is a 1:1 ratio if unassisted, Rings
MUST be pulled to the chest!
If you cannot do Muscle ups,
Do 120 Pull ups 120 Dips!
If you do ring pull ups and ring dips
it is a 1:1 ratio if unassisted, Rings
MUST be pulled to the chest!
Team WOD coming again soon to
a CrossFit Box near you!!
a CrossFit Box near you!!
05 October 2009
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Warrior WOD
18-12-9-6-3 rep rounds of:
Power clean 75 pounds
Sit-ups
Back extensions
Post time to comments.
Some new faces .... Rochelle and Donnie
are kicking ass consistently... looking
forward to seeing you guys again this week!!!
04 October 2009
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with
Kettlebell or dumbbell. Use 1 1/2
pood Kettlebell or 55 pound dumbbell
for pistols.
Post time to comments.
Compare to 021130.
Showdown with "Helen" @ sunset!!
03 October 2009
REST DAY!!!
You can call yesterdays WOD whatever you like....
It doesn't make it suck any less!!
It doesn't make it suck any less!!
02 October 2009
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 051220.
Jess doing a great job of jumping the bar
through a range of motion!!
Hey don't forget there is a Party @ Ashley's
house tomorrow night!!! It is going to be a lot
of fun and is a great way to get to know those
people you do battle in a setting that doesn't
involve copious amounts of sweat!!!!
From Gate 1 go towards the seawall... GO to the 3rd
stoplight and make a right. Take the first left
after Coffee Casa. House #19 on the right.
No buckets will be provided for puking!!!
