Image: Lauren shown here on the pullup bar.
WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
CHECK OUT THIS VIDEO FROM GREG GLASSMAN THE FOUNDER OF CROSSFIT:
Force, Distance, and Time by Greg Glassman – video [wmv] [mov]
AS OF NOW, WE WILL KEEP THE 12NOON CLASS ON THE SCHEDULE. THANKS FOR COMING BACK!
July 11, 2009
Categories: Announcements, Informative . . Author: laurahead . Comments: Leave a Comment
I finally got a chance to teach Laura’s 9:15 class… Today was a NEW RECORD for the longest prep time taken prior to a WOD for this group! Poor John Pope had his barbell locked and loaded , D’ball ready, and Kettle Bell ready to swing. John had to do his warm up all over again as we got the ladies ready for the WOD…..Just kidding, I really miss this group and I since I do not get to visit with them often I appreciate their strength gains and enthusiasm for CrossFit. Great Work Ladies and I really miss working out with you! Jack
Brinkley, Great first WOD!
Brinkley's Mom, Sherri
WOD: 5 Thrusters, 7 Kettle Bell Swings, 9 Medicine Ball Cleans AMRAP (as many rounds as possible) in 18 minutes
July 9, 2009
Categories: Workouts . . Author: wskidawg . Comments: Leave a Comment
WE ARE CONSIDERING CANCELING LUNCH CLASSES DUE TO LOW ATTENDANCE. MANY OF YOU HAVE SWITCHED TO OTHER CLASSES RELATED TO THE HEAT. IF YOU PLAN ON ATTENDING THESE CLASSES GIVE US A POST SO WE WILL KNOW WHETHER TO CONTINUE OR NOT.
July 8, 2009
Categories: Announcements, Informative, SCHEDULE CHANGE . . Author: laurahead . Comments: 1 Comment
Image: Brian and Celene pounding it out before they go off to basic training. We are proud of yall.
WOD:
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
July 8, 2009
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
Image: Curt here with great form on the air squat. He enjoyed “Murph” as well as Corey did last week!
WOD:
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
July 7, 2009
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
CHS XC Team
Coach Wes Wessely invited me to workout with the CHS XC members who choose to run every M, W, F at 7:30 AM. This is a dedicated group of kids that I have had the pleasure to workout with and throw a little CrossFit into their training. This mornings workout:
Run 3 miles, then 4 X striders on the straights, jog easy the curves.
WOD: Run for total distance in 14 minutes, completing 6 buprees with broad jumps, 6 walking lunges on the minute every minute. All of us got 5 quarters in. The burpees and lunges started hitting us pretty fast toward the end. Jack (see you all at 6:00PM!)
July 6, 2009
Categories: Workouts . . Author: wskidawg . Comments: Leave a Comment
Image: Corey here doing “Murph” in a 20 pound weight vest. In case some of you forgot, that is run 1 mile/100 pullups/200 pushups/300 squats/run 1 mile-HE DID IT ALL WITH THE VEST! I tried to talk him out of it, but he would have nothing to do with it. Oh yeah, before he came in that morning he had run 5 miles. He did the workout in under an hour. It was somewhere in the 50 min. range. Check out the board b/c we wrote it down. Corey will be a junior next year in high school. If he doesn’t kill himself first, he will be a force to be reckoned with. Way to go Corey!
WOD:
“Badger“
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
July 6, 2009
Categories: Uncategorized . . Author: laurahead . Comments: 1 Comment
Only one responded for CF tomorrow, so NO Class on SAT at CF NEGA
I will be running from Riverside Track at 6:45 AM for about 1 hour and 15 min. back to the track at Riverside at 8:00AM
You all are welcome, we can go long and slow and enjoy the day. Then a little work out at the track at 8:00AM. If you can not make the run be at the track at 8:00AM.
I hope you all have a great 4th of July…
See you next week, Jack
July 4, 2009
Categories: Announcements, Workouts . . Author: wskidawg . Comments: Leave a Comment
Image: Farmer Ward with his harvest in tow.
PLEASE POST TO THIS SITE IF YOU WANT SATURDAY CLASS FOR THE 4TH OF JULY. WE ARE CONSIDERING CANCELING, BUT JACK WILL SHOW IF YOU POST THAT YOU WILL COME. BILLY, GAYLA, MARIA, CINDY, LANGMAN LADIES PLEASE POST TO LET US KNOW. EVERYONE CHECK WEBSITE TOMORROW NIGHT TO SEE ABOUT SATURDAY CLASS.
WOD:
“Randy“
75 pound Power snatch, 75 reps for time.
Post time to comments.
This looks awful, oops, I mean awfully fun.
July 3, 2009
Categories: Uncategorized . . Author: laurahead . Comments: 1 Comment
JULY 10, 2009 FRIDAY
Image: Brad and Kevin tearing up the box jumps. No, Mark is not about to hit them with a Jack hammer. It’s amazing Mark can still work out with new baby CJ, not sleeping through the night (born on Monday night!) Congrats to MOM and DAD!
WOD: REST DAY OR:
4 rounds for time:
400 meter run
50 squats
IF YOU ARE NOT A CROSSFIT GAMES WATCHER, YOU NEED TO CHECK OUT “EVENT ONE” OF THE GAMES. GO TO
2009 CrossFit Games Set-up
July 10, 2009
Categories: Comments, Informative, Workouts . . Author: laurahead . Comments: Leave a Comment