Archive for December, 2009

Max Back Squats
1-1-1-1-1

Let’s see how much stronger we’ve gotten in 2009!

Post loads to comments. Compare to 091111.

Then: for time: Pull-up ladder 1 ->10->1
*unbroken sets if possible!

Post time to comments.

Picture: Robin squats 175x5x3; Post captions to comments!! Photo by Hardcore Ange.

Double-Under Challenge = LAST DAY! = Day 31 – do 31 Double-Unders (Trainers do 62)

For time:
50 Situps
50 Double-Unders
50 Situps
Walking Lunge, 50 steps
50 Situps
50 Burpees
50 Situps

Post time to comments. Compare to 080918.

OR make-up “Christine” from yesterday.

Picture shows the girls of Strength Club!

Double-Under Challenge = Day 30 – do 30 Double-Unders (Trainers do 60)

Benchmark Girl of the Week – “Christine”
3 rounds for time:
500 m Row
12 Bodyweight Deadlifts
21 Box Jumps – 20″

Post time to comments.

Coaches notes: Modify Deadlifts as 3/4 or 1/2 BW as needed, sub Box Steps as needed.

Picture: Sunday Rowers, by Julie.

Double-Under Challenge = Day 29 – do 29 Double-Unders (Trainers do 58)

Coming up: We are ending the year with a Max Back Squat on Thursday. We have scheduled regular morning hours, but those of you who work that day, what workout time(s) would you like to see in the early evening?

Back Squats
5-5-5 @ 85% 1RM

Post loads to comments. See 091216.

Then “Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)

Post time to comments. Compare to 090811.

Picture shows Louie Simmons of Westside Barbell (instructing Jeff Martin of CrossFit Kids and CrossFit  Brand X) who coaches the new CrossFit Powerlifting Certification. Courtesy of CrossFit.com.

Double-Under Challenge = Day 28 – do 28 Double-Unders (Trainers do 56)

New Year Goals: Now that Christmas is over, it’s time to start thinking about New Year’s Resolutions! Think of your goals and add your top 3 to the collage on the whiteboard by the rowers. Also feel free to post to comments.

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Coach’s notes:  You must complete two rounds of the first couplet before moving on to the second couplet.

Post time to comments.

Video: Jeff Tincher does “Twins” – [wmv] Courtesy of CrossFit.com

Double-Under Challenge = Day 27 – do 27 Double-Unders (Trainers do 54)

8:30am – Games Training

10am and 11am – Group Workouts – “Deck of Cards” with medicine balls

Post results to comments.

Double-Under Challenge = Day 26 – do 26 Double-Unders (Trainers do 52)

*SEND US YOUR HOLIDAY WORKOUT PICTURES!!

Double-Under Challenge = Day 25 – do 25 Double-Unders (Trainers do 50)

CFR is CLOSED today and tomorrow.

As you enjoy Christmas with your loved ones, we hope you’ll have as much fun as those shown in the picture, playing “Guess That WOD: CrossFit Charades!” at our annual Christmas party.

Picture Top left and clockwise: Kurt rowing, AngDesj cleaning, Leya in a Fight Gone Bad and Jill – muscles!

Double-Under Challenge = Day 24 – do 24 Double-Unders (Trainers do 48)

For equipment free workout ideas, see Chris’s OCD website or Eva T’s blog.

Classes will resume on Boxing Day with games training at 8:30am and team workouts at 10am and 11am.

30 Day Paleo/Zone Challenge coming in January!!

Max Shoulder Press 3-3-3 (Compare to 091117)

Then using 80% of max 3s reached:
10 rounds for time of
7 Push Press
7 Knees 2 Elbows (knee raises doubled)

Then 30 Pull-ups in as few sets as possible

Post results to comments.

Double-Under Challenge = Day 23 – do 23 Double-Unders (Trainers do 46)

Picture shows Brad Flood and Shannon Q Push Pressing during an evening workout.

CLOSED: CFR is closed Christmas Eve and Christmas Day; open Boxing Day for workouts at 10am and 11am, then hours continue as normal.

Benchmark Girl “Barbara“
5 rounds for time:
20 pull-ups
30 push-ups
40 situps
50 squats
Rest 3 minutes between rounds.

Post time for each round to comments.

Coaches notes: Intermediate do “Barbara Lite” – 4 rounds for time of 10 pull-ups, 20 push-ups, 30 situps, 40 squats, rest 3 minutes between rounds; Beginners do “Barbie” – 3 rounds for time of 5 pull-ups, 10 push-ups, 15 situps, 20 squats, rest 3 minutes between rounds. Compare to 090909.

Double-Under Challenge = Day 22 – do 22 Double-Unders (Trainers do 44)

Overheard at CFR: “My goal was to not let Shae lap me!”

Picture shows a debriefing session after a weekday morning workout.