"Annie"
50-40-30-20-10 reps of:
Double unders
Sit-ups
Post time to comments.
New CFBT tanks are in! They are going fast!
October 2010
10/29/2010
10/28/2010
10/27/2010
WOD: Complete as many rounds as possible in twenty minutes of:
95#/65# Snatch, 10 reps
10 Ring dips
10 Knees to elbows
Post rounds to comments.
If you cannot do ring dips, sub box dips.
From the Vault: Dave and Jay.
10/26/2010
MWOD: Neck
Mobilize: 1.) Hand behind back: 2 min per side, 2.) Open thoracic: 2 min, 3.) Overhead lat stretch: 2 min per side, 4.) Lacrosse ball to chest: 2 min.
WOD: 10-9-8-7-6-5-4-3-2-1 reps of 150% bodyweight deadlift
Alternating with, 20-18-16-14-12-10-8-6-4-2 Box jumps, 24"/20"
Post time to comments.
Congrats to Joe for taking 3rd overall at the Throwdown this weekend!
10/25/2010
WOD A) Snatch Complex: 1-1-1-1-1
The movements in the complex are: Power snatch, Hang snatch, Snatch. Start at 70% of your 1RM Snatch and work up.
WOD B) For time: 1,000m Row
Congrats to Lo for passing her CrossFit Level 1 Certification this weekend! Way to go!
CrossFit Level 1 Seminars: CrossFit Tampa, King CrossFit, GSX CrossFit,CrossFit Asia.
10/24/2010
We are extremely excited to be opening our doors to the yoga world next Tuesday October 26th from 7:30pm-8:30pm, as part of a pilot program to compliment and help grow our existing class schedule. However space is limited, so the first four people to reply to comments will have a spot saved.
Our host: Jenniferlyn (‘JL’) Chiemengo
JL first experienced yoga in northern California in 2000 when she was looking for a way to escape the daily stress from her job as a TV news producer. In 2002, JL decided to move her career from the newsroom to the yoga mat. She began her training at Kripalu, the largest yoga center in North America. After completing more than 200 hours of training, JL became an immediate success in the yoga world – having evolved from renowned teachers as Shiva Rea, Seane Corn, Ana Forrest and Dharma Mittra; the most attuned and respected Yogi’s in the world.
JL is currently Director of Yoga at HauteyYoga in Queen Anne, teaches at YogaLife in Greenlake and holds the position of Alumni Ambassador with LuLulemon Athletica. Her most recent accomplishments: “Yoga & Chocolate,” “Live Music Yoga” and “Vino & Vinyasa”. JL truly embraces both the seriousness and playful side of yoga, in all its functional delight.
JL
10/23/2010
10/22/2010
WOD A.: Complete as many rounds as possible in ten minutes of:
65#/45# Thrusters, 10 reps
10 Pull-ups
Rest 2 minutes:
WOD B.: Complete as many rounds as possible in ten minutes of:
65#/45# Sumo deadlift high-pull, 10 reps
10 Push-ups
Post rounds to comments.
10/21/2010
MWOD: Heel Cords
Mobilize: 2 min: loaded ankle mobility
4 min: free up the skin on your heel cords
4 min: contract and relax your calfs against the wall with straight leg bias.
WOD: Shoulder Press THEN Back Squat
If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.
RKelly and Stephen
10/20/2010
Skill Work: Muscle up + L-sits
WOD:
Three rounds for time of:
135#/95# Hang power cleans, 15 reps
15 Burpees
Post time to comments.
WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
The new gym!
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