MWOD: SI Basics
Piriformis: 2 min per side with lacrosee ball
Hip Capslue by blocking with foot: 2 min per side
Psoas: 2 min with lacrosse ball
WOD:
21-15-9 reps for time of:
75#/55# Sumo Deadlift High-pull
Box Jump
Dumbell Swing, 55#/35#
Post time to comments.
There is a 10 minute time cap.
Now who's this CFBT member also dressed as Santa?
Complete as many rounds as possible in twenty minutes of:
5 Chest to bar pull-ups
10 Ring dips
15 Overhead squats, 95#/65#
Post rounds to comments.
If you cannot do solid ring dips, sub parallette push-ups or regular push-ups.
Can you guess the CFBT member dressed as Santa at last weekends SantaCon?
Snatch Balance: 1-1-1-1-1 reps
Post loads to comments.
CrossFit Level 1 Seminars: CrossFit SAP, CrossFit SS, CrossFit New England, University of San Diego.
CrossFit Coaches Prep Course: CrossFit Strong.
In teams of two:
Complete as many rounds as possible in fifteen minutes of:
Partner 1: 10 Wall ball shots
5 Ball chest passes
Partner 2: 10 Wall ball shots
Guys use 20#, girls 14#.
Post rounds to comments.
Natalie, and her back and arms looking AMAZING on her wedding day! Congrats Natalie- we hope to see you back soon!
Five rounds:
3 Deadlifts
Max reps HSPU
Rest as needed between rounds. Post loads for Deadlift, and reps for HSPU to comments.
CrossFit is now officially an ANSI Accredited Certificate Program Issuerfor our Level 1 Trainer Course.
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. HOLIDAY PARTY TONIGHT! 7pm Bambinos!
My Favorite photo from 2010. The CFBT 2010 Affiliate Cup team at Regionals!
Complete as many rounds as possible in twenty minutes of:
5 Thrusters, 115#/75#
10 Lateral barbell hops
15 Toes to Bar
At random you will be called to row 1,000m.
Guess who's back?!?! Yep that's right Mark! Welcome back Mark, we've missed you!
MWOD: Triple Hip Extension
Hip opening against wall: 2 min per leg
Banded Psoas stretch: 2 min per leg
Box lunge: 1 min per leg
WOD: Snatch: 1-1-1 reps
Don't forget about the CFBT Holiday Party this Thursday at Bambino's, 7pm! Please RSVP here or on the Facebook page!
Damon and Meg
Ten rounds for time of:
35/20 pound Dumbell hang squat cleans, 10 reps
10 Slapping push-ups
Post time to comments.
CrossFit Level 1 Seminars: CrossFit Monrovia, CrossFit Maximus, CrossFit Virtuosity, CrossFit Colosseum.
CrossFit Coaches Prep Course: CrossFit BGI.
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