Susan started with us about a month ago. Her son is an avid crossfitter and suggested she give it a try. What a fighter! Susan continues to impress all of us with her work ethic and how fast she learns movements. Keep it up, lady!!
2/15/12
Skill:
Kipping Pull Ups
Kipping Toes to Bar
WOD:
10x2 Press, 60 Seconds rest between sets, work to a 2RM
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| Valentine Partner WOD! |
| Warm Up: |
| Partner, barbell movements |
| Strength: |
| 5x5 Weighted Push Ups |
| WOD: |
| 10, 9, 8........1 |
| Med. ball squat throws |
| med ball partner push ups |
| med ball sit up pass |
| piggy backs (light pole and back) |
| Then, finish with 2 rope climbs |
| (1 each) |
| MWOD |
Becca (green shirt)Rocking the 1st Wod at the 2011 Crossfit World Games in Carson, CA
*From the Crossfit Games Website
2/13/11
Skill:
Rope Cliimbs
WOD:
50 Back Squats (75/45)
25 Pull Ups
40 Back Squats
20 Pull Ups
30 Back Squats
15 Pull Ups
20 Back Squats
10 Pull Ups
10 Back Squats
5 Pull Ups
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WU-
50 pulls on rower for distance
Burgener warm up
Strength: 5x5 snatch at 75%
WOD:
10,9,8.....1
Handstand push ups,
Air squats,
KB swings,
Toes to bar.
MWOD
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The 4 O'Clock at CFE...
Sometimes when we leave town for whatever reason, be it vacation, business, school, whatever, it's easy to let getting out of your "routine" become an excuse for "getting out of your routine". Thing is though, it doesn't need to be an excuse. It's about choices. Choose to eat well. Choose to get out and do something active. If you're like Christina this last week at All State Choir in Denver, you won't feel right unless you're getting weird looks from people in the hotel gym. If you need some motivation, find a computer or get on your phone and check out or site, the main site, some you tube WODS, or google Crossfit Games videos. Don't get me wrong, rest is important. Sometimes a little time away from everything to feel rejuvenated. I'm all about that. On the other hand, I know I generally FEEL better when I take a little of the "routine" with me.
2/8/12
Skill:
Kipping Handstand Pushups
WOD:
3 Rounds
10 Deadlifts (275/185)
50 Double Unders
]]>W.U.- 3 rounds-
10 1-leg Rom. Dead lifts,
10 squat jumps,
10 hand release push ups,
10 GHD sit ups.
Strength: 5x5 close grip bench press
WOD: 12 min. AMRAP-
12 box jumps,
6 thrusters (95/65),
6 pull ups
MWOD
Strength:
5x5 Sumo Deads @75 %
WOD:
We don't do hero wods often and this will be the first for a child. In honor of Jeremy and his parents, Jeremy and Kelly...
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees
We'll modify slightly. OHS wil be 95/65.
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| Strength: Back Squat 5x3 |
| WOD: |
| 21-15-9 |
| Bar Facing Burpees |
| Ground to Overhead (95/65) |
Clean and Jerk 1RM
It may as well have been posted:
PR
I'm not sure we've ever had a day so full of PR's! We're so proud of you guys! Thank you for working so hard and making our jobs so easy! Come ready to work. We've had two good strength days. Time for a little metcon....
2/1/12
Rest one minute between rounds and add all reps:
5 Min AMRAP:
5 Back Squats
15 Double Unders
5 Min AMRAP:
5 Wall Ball
5 Push Ups
5 Min AMRAP:
5 SDHP
5 Box Jumps
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WOD: Clean and Jerk , 1RM
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