Lift: Overhead squat 5-4-3-2

WOD:
 -run 400m
 -12 OHS #95/65 (overhead squat)
 -12 T2B (toes to bar)
     * 3 rounds *

Jeff performing an overhead squat.

Ever have that day when everything just clicks, or you hammer a workout. I can see it when it happens. Crossfitters move differently. They take control, the wod isn’t getting the best of them, their getting the best of the wod. Movements are a little quicker, crisper and no rep is left to doubt. Today was that day for Jeff, I saw it in his OHS’s he was hammering them rep after rep below parallel, good work.

Fat Tony PR’ed OHS 165X2

Two first timers today Rhonda and Melissa nice job ladies.

We leveled the playing field a bit today. For those consistently finishing well ahead of the pack, we added a little extra weight on the run. Please don’t take offense, it’s a compliment.

Open Sat. 9am and Sun. 9am, we’ll be outside.

Lift/Skill: Gymnastic – kipping, pull-ups, dips, muscle-ups.  Where ever you need work 15 min.  Then some parralletts (everyones fav)

WOD: Test 3
Tabata squat
max muscle-ups in 4 min.
*low # in tabata mulitplied by muscle-ups reps = score*

Jimbo

Today was another one of those days when scaling was nessecary for most. I can’t stress enough, SCALING IS OK! It’s part of Crossfit, everyone scales at one time or another. Lets not forget the goal – fitness.

What else do you do with lacrosse balls besides play lacrosse and roll on them to mobilize you joints?

Good little piece of motivation from Crossfit Fire

Make It Count

Lift: Dead lift 3-3-3-3 use as warm-up

WOD:
   -Row/run 1000m
    -21 deadlifts #225/155
   -21 ring dips
   -row/run 800m
   -15 dead lifts
   -15 ring dips
   -row/run 400m
   -9 dead lifts
   -9 ring dips
      * for time*

Matt dead lifting in today’s WOD

Lift: Bench Press: 10-8-6-4-1

WOD: “Test 1″
One rep max bench press, within 30 seconds of completing your 1 rep max bench complete a max set of pull-ups.

*Your score is one rep max in lbs. multiplied by your completed pull-ups*

Cole, 50 burpees for time 2:27

After the WOD an optional kick in the butt was available for those who come for that high heart rate. Looks like everyone comes for that kick in the butt.

The first 3 and 1/2 minutes of this video is full of good info.

Intensity is a very big part of what we do, but when your new to Crossfit, it’s best that intensity be kept low for a couple of reasons.  Safety – learn how to correctly perform the movements.  Pushing around too much weight too soon or red lining your heart rate when your not used to that kind of thing can be hazardous to your health.  The Suck Factor- if the workout sucked so bad the first time you did it you didn’t want to go back; it was too intense.  I’m embarrassed to say I’ve done this.  I was new to Crossfit and I just couldn’t wait to show others what a great program it is.  Here’s what I’ve learned, the “relative” part of relative intensity is very important.

You’ll notice a new link on the sidebar.  It’s called the Mobility WOD.  It’s a website run by Kelly Starrett who is a crossfitter and a PHD in physical therapy.  He’s got some great info on range of motion and streching.  He’s also very funny.  He’s been posting a video everyday for about a week, it’s good stuff, check it out.

Lift: Back Squat 5-4-3-2

WOD:
- 21 thrusters #45/15
- run 400m
- 10 tire hop/burpees
* 4 rounds *

Nate’s gettin’ strong

Lift: Snatch 2-2-2-2

WOD:
- Burpees
- Box Jumps
- Toes to bar
*30-25-20-15-10

Joe and Janey

Friday the 27th class times are 9am and 5pm.

Jimmy on the trail during yesterdays 800′s

Lift: Press 3, Push Press 3, Push Jerk 3 X 3

WOD: “Michael”
   – run 800m
   – 50 sit-ups
   – 50 back/hip ext.
        * 3 rounds *

6pm heading off into the sunset.