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Wednesday 040914

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Join us tonight for our strength class at 7pm.  We will work on the Deadlift. Let’s get back to basics and work on full range of motion and gain more power ! Why is power so important??? Because power = intensity, and intensity = results. Intensity pushes you past what you think you can do, thus extending your limits. If you can run an 8 minute mile, then running an 8 minute mile isn’t going to increase your threshold. Running a 7:30 mile will. Why? Because power is force x distance / time. If the force and the distance (numerator) stay the same, then decreasing time (denominator), will increase power. And power = intensity = results.

Warmup

400m Run

April Challenge

WOD (compare to 022614)

Complete 125 KB swings

with 5 Burpees (EMOM) every min on the min.

Call time when you have completed 125 kb swings.

Post new times and PR’s to journal.

 

Tuesday – 040814

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The front squats on Monday turned out to be painful! If you are sore then it’s even more important that you roll out after class for at least 10 minutes.  We will try to give you more time to roll out and cool down.  Tomorrow night we will start our first ever CFM Strength class.  The class will start Wed April 9th at 7pm.  The strength class is intended to give you more time working on a single lift.  We will go over form as a warm up and then break into pairs to work up to a 1/3/5 rep max.  Bring your olympic lifting shoes! What? you don’t own a pair ?  Time to do yourself a favor and order some online!  Image

Warmup

1200m Row

WOD

12 min AMRAP
10 Hang Cleans 115/75
10 TTB
10 Wallball 20/14

Monday 040714

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We start a new week for the H20 challenge.  Remember to write last weeks total in your journal.  For those of you looking for a nutritional challenge… check out “The Whole Life Challenge”. https://www.wholelifechallenge.com/  The Whole Life challenge starts May 3rd and it super easy to follow.  Ask me if you have questions.   Please bare with us on the building construction for the next few weeks.  The building is getting all new stucco! 

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Warmup

April Challenge

WOD

For time: 
16 Box jumps 30″/24″
4 Front Squat 70kg/55kg
14 Box Jumps 
6 Front Squat
12 Box Jumps
8 Front Squat
10 Box Jumps
10 Front Squat
8 Box Jumps
12 Front Squat
6 Box Jumps
14 Front Squat
4 Box Jumps
16 Front Squat

 

 

 

Friday 040414

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I know many of you have been waiting for this WOD to pop up.  Here it is.  Good luck and remember to get full depth in the squat.

We will total up the water challenge for the week. make sure to get all your numbers on the board.  Tomorrow at 10am we will have a Team WOD.  Bring a friend or spouse that is interested in getting a workout in, they having nothing to lose it’s FREE!

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Warmup

500m Row & 20 back burpees

-then-

3 min squat test

WOD

“Karen”

For time:

150 Wallballs 20/14lbs

post times to journal

Thursday 040314

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Don’t forget to count your ounces, water ounces that is!  How much water will you drink today?

Today we will practice the Over Head Squat with the pvc pipe.  OHS are difficult to perform unless you have a near perfect air squat.  Let’s practice and make perfect!

Warmup

April Challenge

WOD

4 rounds for time:

10 Deadlifts

20 Squats

400m Run

Wednesday 040214

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Remember to keep track of your water intake.  We have the H2O Challenge on the chalk board. Find your name and fill out your daily intake for week 1.  Lizzie is the H2O Queen and will be checking Nicks weekly water totals. Be ready Nick!

Warmup

April Challenge

WOD

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 34kgs (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

 

Tuesday 040114

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April is here and we have a new monthly challenge.  These challenges are designed to help you improve on skills that you would might  avoid like HSPU, T2B or those pesky DU’s.  This month we also have a nutritional challenge.  Everyone will be asked to make a daily water ounces commitment.  We will post these numbers on the board !  Just a friendly reminder that April membership is due.

 

Warmup

photo 5-2

April Challenge

HSPU

 

WOD

“CrossFit Total”

Shoulder Press

1-1-1-1-1-1-1

Back Sqaut

1-1-1-1-1-1-1

Deadlift

1-1-1-1-1-1-1

Monday 033114

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photo 1-3
Joanna has found full range of motion in her squat with some assistance from her new and awesome weightlifting shoes!

Today is the last day of March.  Although the CrossFit Games Open is over, we can still strive to improve our skills, strength, and perhaps our accuracy.  Let’s make April full range of motion month. Practice finding the bottom of the squat or perhaps full arm extension on a push up.  What-ever movement you choose; try and make it with full range of motion and perfect form.

Warm-up

March Challenge

WOD

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Friday 032814

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Everyone who guessed burpees or thrusters was correct.  Looks like we will finish the 2014 CrossFit Games Open with another thruster ladder.  Remember to put your name on the board for the heat you want and be ready to go.

Friday Night Lights starts at 6:30pm  — Post WOD beers !

Warm-up

March Challenge


Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

 

Thursday 032714

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Tonight is our last Games WOD announcement.  CrossFit Games Open WOD 14.5 will be like the last few…hard!  Tune in at 8pm on the CrossFit Games website.  We will 14.5 tomorrow night from 6:30pm to 8:30pm.  Don’t forget to bring a friend to our “Welcome to CrossFit” Class on Saturday at 10am.

WarmupIMG_9577

March challenge

WOD

3 Squat Snatch EMOM x 5 min
-Then-
3 Rounds for time:
20 Burpees
20 Toes to Bar