For Time:
30 Burpees
20 Dumbell Swings, 55#/35#
10 Toes to bar
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Use the rest of the hour to work on skills, stretch and foam roll.
Welcome Khushbu!
April 2010
04/30/2010
04/29/2010
Work up to your 1RM in each of these lifts. Do not wear yourself out on warm-up sets, but do warm up!
Shoulder Press: 1-1-1
Back Squat: 1-1-1
We are going to start a new strength program next week. In order to do so, we need to establish 1RM's for EVERYONE on the Shoulder Press and the Back Squat. This program is going to take a little more effort on your part. I will need you to be diligent about logging your lifts each week, and you will need to do some calculations prior to class on each lifting day.
Post loads to comments.
Great job everyone on Fran yesterday! She is one of the TOUGHEST CrossFit workouts! A lot of PR's went down, way to push through it guys!
04/28/2010
"Fran"
21-15-9 reps for time of:
Thruster, 95#,65#
Pull-ups
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Kory is horny for Fran!
04/27/2010
Four rounds for time of:
400m run
75 Double unders/150 singles
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Ten TENdancies of a CrossFit Athlete
The NW Regional Competition for the CrossFit Games will be held May 15-16 at the Puyallup Fair Grounds! CFBT is sending an affiliate team to compete! Come cheer on Meg, Molly, Stephen, Mark, Dave and James as they work together to try to qualify as a team to the CrossFit Games which will be held in at the Home Depot center in California this summer.
Meg mastered the butterfly pull-up and apparently it terrified Ryan!
04/26/2010
"Grace"
For Time:
135# Clean and Jerk, 30 reps
(girls 95#)
Post time to comments.
CrossFit Level 1 Certificate Courses: CrossFit SAP, Seoul, Republic of Korea, University of San Diego, CrossFit Strong, CrossFit St. Paul, Colorado State Police.
04/24/2010
In teams of two, with only 1 partner working at a time; complete the following for time:
50 Double Unders/300 Singles
100 Push-ups
75 Power Cleans, 95#/65#
50 Wall Ball Shots
25 Overhead Squats, 95#/65#
50 Double Unders/300 Singles
Post time and loads used to comments.
Meg, Cody and James, kicking ass during Cindy last week.
04/23/2010
04/22/2010
For Time:
21-15-9 reps of:
95#/65# Squat Snatch
Pull-ups
Post time to comments.
"And Now a Word from Our Trainers" a CrossFit Journal preview video [wmv] [mov]
Ryan, Stephen, Jay and Molly getting after "Kory" last week!
04/21/2010
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for three rounds. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Fight Gone Bad with Kelly Starrett [wmv][mov]
Great work everyone on the split jerks and box jumps! Lots of PR's yesterday!
04/20/2010
Split Jerk: 1-1-1-1-1
Finisher:
Max Height Box Jumps
Post loads and height of box jump to comments.
David getting full range of motion on the push-up. Chest, stomach and thighs touching to full lock out at the top.
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