Monday 05/14/12

Reminder!!!  We start our Tuesday running class tomorrow at 6:00 p.m. at the Buffett Middle School track (just 1 mile east and a little south of CHS - click here for a map).  This is a great opportunity to improve your running technique and stamina, and we've certainly gotten some solid interest in this class.  We'd love to keep this class as a permanent addition to our schedule, so if you're interested in this class, prove it by showing up for a nice evening run!

A few notes for the running class:

1. Show up 10 minutes early (as always).
2. Bring a water bottle.
3. Bring your workout log.
4. If you have a stopwatch or wristwatch with stopwatch feature, please bring it.  It will greatly help you keep track of your own times.  The wristwatch will be the most convenient option to use, and if you don't have one, you can get a relatively cheap one at Walmart, Target, etc.  A "lap" feature is useful (many watches will store 30, 50, or 100 laps), but a basic stopwatch/chrono feature will do, and watches with this can be found for less than $20.  This is a good investment in your own training.
5. The restrooms may or may not be available on the track, so plan accordingly.

Clean
5-5-5-3-3-3


7:00 AMReAP of:
Burpees

This was the CrossFit Games Open 12.1, and we did this workout almost two months ago on 03/19/12 (This metcon was scheduled for last Monday, but we ended up going outside that night). Beat your score from last time!


Finale:   2 min in the hyena stretch and 2 min/leg with your hip up on a box.

Bringing it home!

Steve, Lori G., and Andy

Monday 03/19/12

Reminder:  There will be no class this Saturday (03/24/12); however, talk to Peter, Andy, or Lori G. - I believe they have a special gathering in the works for you that day!


Overhead Squat
2 x 5, 1 x 5+


7:00 AMReAP of:
Burpees

This is the CrossFit Games Open 12.1 - the first workout on the way to qualifying for the Games.  For workout instructions and a demo, click here.


Finale:  20 strict pull-ups.  Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option).  Options in order are ring rows, bands, regular, and weighted.  Between sets, grab a lacrosse ball and get your mob on.

 

Moving that rope with speed

03/17/12

Monday 04/25/11

Skill Work:
Double-Unders




As many rounds/reps as possible in 20 minutes of:
5 Power Cleans (145#/100#)
10 Toes 2 Bar
15 Wall Balls (20# to 10'/14# to 9')This is the CrossFit Games Open 11.5 WOD.  

This is from CrossFit.com and shows 

early arm bend (left) and correct form (right).

Saturday 04/23/11

As many rounds/reps as possible in 20 minutes of:
5 Power Cleans (145#/100#)
10 Toes 2 Bar
15 Wall Balls (20# to 10'/14# to 9')
This is the CrossFit Games Open 11.5 WOD.  




Is sugar toxic?  Post thoughts to comments - let's get a discussion going about this!

Paul knocking out some lunges while Chippen Wood

Saturday 04/09/11

Skill work:
Double-Unders

15 minute AMRAP of:
9 Deadlifts, 155#/100#
12 Push-ups
15 Box Jumps, 24"/18"
This is the second WOD in the CrossFit Games Open.  The Box Jump height for women is supposed to be 20", but since we don't have boxes that size, we'll use 18".

JT, Lori, and Rowdy - Great to see some people

are working to smaller bands!  Keep at it!

Monday 03/21/11

For those of you who ran in the Blarney Stone 5K, here is a link to most of the photos of our people (it's in Thursday's comments - just scroll down).


Snatch
3-3-3-3-3


10 AMRAP of:
30 Double-unders
15 GTO, 75#/53#

If you are a CrossFit Games fan, it may interest you to know that this metcon is the first workout of the CrossFit Games Open.  If you are interested in learning more and following the action online, click here for more information.

Congratulations to all those who competed in this year's Blarney Stone 5K.  

The Toughman award of the night goes to Peter, who cranked out 45 burpees 

after running 3.1 miles and consuming a fair amount of pizza and beer.  

Also, a big thank you goes to Andy for getting this picture.

03/17/11