Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915
.Ashrey getting Oly Cert'd @ CF Oahu!!
Great affiliate with some wonderful people!!
November 2009 Archives
30 November 2009
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 090221.
Gymnastics Cert. 1 month!!!! I am so F@#$ing excited!!!
29 November 2009
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
28 November 2009
REST DAY!!!
Ryan goes overhead....
Oly Lift Workshop tomorrow from 1600 to ???
We are going to lift, lift and lift some more..
Keep in mind if you are not solid in your squats
(all of them), you will only be able to train power
Oly lifts or the oly lifts unloaded!!!
Oly Lift Workshop tomorrow from 1600 to ???
We are going to lift, lift and lift some more..
Keep in mind if you are not solid in your squats
(all of them), you will only be able to train power
Oly lifts or the oly lifts unloaded!!!
27 November 2009
Complete AMRAP in 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Gymnastics Cert. only about a month away now!!!
Because we encourage so many of you to seek
more information on nutrition, Powerlifting, Oly
lifting......etc. You may come across the black box
summit blog on Robb Wolf's Website. Before you
ask me what my take on it is, here is what I say, it is
what it is, all corporations have growing pains. My
promise to you guys is we will continue to seek out
knowledge to give you the absolute best training available
to push the limits of human performance.
25 November 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Compare to 090921.
Capt America showing his best river dance During Deads!!
Games Competitors for today's WOD take no more
than a 1 minute rest between sets.
23 November 2009
Complete in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
We will be closed for Thanksgiving and weekend
hours on Friday please make sure to adjust your
schedule appropriately!!!
Games Competitors along with the extra work
make sure to increase all loads by 15% this week.
If it is a body weight exercise or increase
the repetitions or distance by 15%!!!
22 November 2009
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used
for pull-ups to comments.
Capt. America scolding the bar post WOD!
21 November 2009
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Coach Larissa leading the bootcamp through
some stretching, prior to the training evolution!
Thanks for the great job you are doing!!
19 November 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
Will be missing all of you this next week, looking forward to getting back and hitting
the Oly training hard. After I work on my tan
for 7 days that is!!!
18 November 2009
"Fran"
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 091011.
Terrance fresh off Achilles surgery, rehabbing the best way you can...Exercise!!!!
For those of you who did or didn't attend our
last nutrition workshop a lot of great info was
put out. much of it was also captured by
Robb Wolf during a recent podcast. Have
a listen the guy has some incredible things
to say in regards to nutrition and performance!
PODCAST
17 November 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090926.
Beaten but never broken!!! Welcome back to Zirah, Eva is a miserable WOD Period,
even worse after a long break!! Great Job!!
16 November 2009
REST DAY!!!!
Joy will be leaving us this week, she has been a
great asset to the gym and a fantastic friend to
a lot of us. Make sure you come by this week to
say bye to her as she leaves to make an impact on
the CrossFit Community in Texas!!
Memberships!!! While I am adamant about not tieing
people into a long term contract and think the month
to month works great, do you (the members that have
fought through the adversity of adaptation to movement)
see a benefit in a short term contract for new athletes or
should we just consider those who quit after a month a
frustration just acceptable
losses/ cannon fodder?
Joy will be leaving us this week, she has been a
great asset to the gym and a fantastic friend to
a lot of us. Make sure you come by this week to
say bye to her as she leaves to make an impact on
the CrossFit Community in Texas!!
Memberships!!! While I am adamant about not tieing
people into a long term contract and think the month
to month works great, do you (the members that have
fought through the adversity of adaptation to movement)
see a benefit in a short term contract for new athletes or
should we just consider those who quit after a month a
frustration just acceptable
losses/ cannon fodder?
15 November 2009
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Compare to 060328.
What is your favorite element of fitness that is or more importantly is not a part of
CrossFit Protocol.
FYI....Flexing in mirrors or on stage in your
underwear is not an element fitness
14 November 2009
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 090630.
Aromas is coming!!! Is your game together?
Do certs help you prepare for the games or
are they strictly a tool for being a better trainer?
Sorry for the late post ... we have had a
really busy day!!!
13 November 2009
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090905.
Lots of early shows for Cindy and Mary!!
Do you think its beneficial to WOD @ different
times on different days? Should your WOD times
be as constantly varied as your WOD's?
12 November 2009
Rest Day!!!
Rest is an important part of performing
optimally, If you are not getting enough
rest your cortisol levels will be high and
this affects so many things. Best case
scenario you should be trying to get 9
hours of sleep...... yeah that would be
in a perfect world!!!
Don't forget we have a Bootcamp Seminar and
Nutrition Workshop going on Saturday!! the first
WOD won't be until around 1430-1500.
optimally, If you are not getting enough
rest your cortisol levels will be high and
this affects so many things. Best case
scenario you should be trying to get 9
hours of sleep...... yeah that would be
in a perfect world!!!
Don't forget we have a Bootcamp Seminar and
Nutrition Workshop going on Saturday!! the first
WOD won't be until around 1430-1500.
11 November 2009
"Cindy"
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds
completed to comments.
Compare to 090824.
10 November 2009
Run 5K
Post Times to comments!!
Post Times to comments!!
Kay getting some of the Filthy 50!!
Stuff on the Horizon!!
14 Nov Nutrition Workshop "1300"!!!
29 Nov Olympic Lift Workshop
02-03 Jan Gymnastics Cert.
06-07 Mar Level 1 Cert.
10-11 Apr Olympic Lifting Cert.
*Starting in Jan we will also be adding
Olympic Lift Workshops every Sunday
Stuff on the Horizon!!
14 Nov Nutrition Workshop "1300"!!!
29 Nov Olympic Lift Workshop
02-03 Jan Gymnastics Cert.
06-07 Mar Level 1 Cert.
10-11 Apr Olympic Lifting Cert.
*Starting in Jan we will also be adding
Olympic Lift Workshops every Sunday
09 November 2009
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
Post time to comments.
Compare to 090719.
Welcome back to Nicolle and Larissa I have
gotten nothing but awesome feedback about
you guys from CF Singapore!!! Most importantly
you have breathed new life into a fledgling affiliate
and we hope they will flourish from here on out!!!
Thank you so much for your efforts!!!
08 November 2009
REST DAY!!!
Dedication or maybe exaustion..how do
you go about prepping for the WOD? Aside
from the warm up are there any special things
you do before every WOD??
Don't forget Competitors meeting is @ 1500!!
It's not mandatory but it may help get you on
the right track in your preparation!!!
you go about prepping for the WOD? Aside
from the warm up are there any special things
you do before every WOD??
Don't forget Competitors meeting is @ 1500!!
It's not mandatory but it may help get you on
the right track in your preparation!!!
07 November 2009
Complete AMRAP in 20 minutes of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
Still a few openings for our upcoming
Boot Camp!!! Spread the word so we
can get that sucker filled up!!!
06 November 2009
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.
Post number of minutes completed to comments.
Compare to 090813.
05 November 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
Our next Bootcamp starts 14 Nov 2009 @ 1100 we will be running a nutrition seminar
in conjunction with the Bootcamp Seminar
and assessment. If you need some help
figuring out how to fuel your performance be
here @ around 1300.... I also found a great article
on Cholesterol on Robb Wolf's Blog here is a link.
LINK
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
Welcome back Fred... Stop punching things you can't hurt!!!!!
For those who plan to participate in the
2010 regional qualifiers, there will be a
meeting Sunday @1500. Anyone can
participate as we will be scaling WOD's
this year. We will also be talking about
Affiliate Cup team training.
03 November 2009
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Post time to comments!
Compare to 060720.
CrossFit in Asia!! Tomorrow two of our
awesome trainers are headed to Singapore
to help along a new affiliate there..... Any
guesses on where the next affiliate will pop up?
02 November 2009
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
Congratulations to all those who finished
up Boot Camp this past week. We hope to
see you in our warrior classes soon. For those
who have been waiting for the start of the
next bootcamp it starts 14 November.
Everyone who plans on participating must
first complete the free demo workout so that
we can assess you and make sure bootcamp
is the right fit for you. Call anytime to get a
Demo workout scheduled 0989877754!!
01 November 2009
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Monday we will start a Strength Training hour. This is a low intensity supplementation to help
you increase strength gains and allow you to
use more aggressive loads during the regular
WOD! We have done some of the programming
ourselves as well as taken elements from "Starting
Strength" by Mark Rippetoe. This is designed for the
new to intermediate CrossFitter and will be on Monday-
Wednesday-Friday from 1600-1700. If you have not
developed the flexibility to move through full range of
motion safely then you will concentrate on unloaded
movement until a trainer feels you are able to move
heavy loads safely.
