Please check out the post on the main site (crossfit.com) for January 29 under the affiliate blog. This particular post speaks to the power of CF when applying your strength gains across other athletic endevors (in his case marathon running). Happy crossfitting! Laura
Hanging Tough on Wed night 1/30/2008
Large Wed. night(9) class took part in a 22 - 16 -10 CrossFit NEGA workout of:
Wall Ball (run 50 yards to the wall) #12 Dynamax Balls
Dumbell Snatch L/R arm (#20 girls, #30-#35 guys)
Push Press (#55 girls, #95 guys)
John, Lee, Bobby, Billy, Ray, Matt, Holmes, Jan, AC
* now those are some real Southern North [...]
January 30, 2008 Wednesday a.m.
Both classes this a.m. did version of Cindy,5 pull ups,10 pushups,15 squats,as many rounds as possible in 15 minutes.The 8 o clock used the bands and averaged 7 rounds,The 9 o clock did jumping and averaged 9 rounds. Good job!
Monday, Jan. 28 6:00PM
Intense sprint workout -left many NEGAXFITTERS on the floor:
4 Rounds with each round comparable to first round split
20 pullups
20 pushups
20 situps
20 air squats
Sprint 200 M 2 min rest between each round.
Most of the 6:00 PM group were under 4:00 per round.
Brenau Univ Swim Team: completed the swimming version with a 50 yard sprint in place [...]
Saturday, 12/26 8:30 Class
Warmed up with some foot work drills on our flat hoops. Followed by the workout of the day:
“Nasty Girls” : 3 rounds for time of: 50 squats, 7 muscle ups, 10 reps hang power clean.
Note: as we continue progress toward muscle ups - the modification was 3 pull ups + 3 dips = 1 muscle [...]
Monday 1/19 Deadlift Day
The Mon night class started with some warm up ladder work for agility followed by a great set of box jumping (single leg, side jumps and forward sets) intervals. The WOD was 1-1-1-1-1-1-1 DeadLifts. We finished with some core work - “Hollow Rocks”
Friday, January 18, 2008
The 8 am classes continue to be small except for Wednesdays. If you want more private attention, I recommend trying Mondays at 8 and 9 am. We did Helen today and Jan Watley blew everyone out of the water. Jenn Terry used the most weight. Most impressive 3 rounds of 35 lb kettlebell swings. [...]
Wednesday, January 16th, 2008 9:15a.m.
We had a huge class at 8 am. 9 am had a hard workout, run 400, 21 snatch 95 lb , 21 pullups, run 400, 15 snatch 95 lb, 15 pullup, run 400, 9 95 lb snatch, 9 pullups. Jenn with great form on the snatch
We got some new stuff
CrossFit NEGA picked up some new stuff: Glute Ham, a pickup truck full of rubber bumper plates (great pricing from Wright Exercise in Birmingham, AL at 1.00 per lb. - nice guys that are doing some CrossFit in their workouts), and more kettlebells. The rope will be installed next week. Laura has added some [...]
Thursday Evening
Ray was the unfortunate solo participant with Andrea and Jack in our “Its Just 3 Minutes” Workout.
3min Rowing - all 3 of us over 750 M
3min Hang from Rings (I had to touch down every min to regrip)
3min of #35 Kettle Bell Swings
3min Hang Cleans
3min Box Jumps
3min Deadlift #115
