REDNECK TABATA
This is our very fancy new treadmill that has been jimmy rigged for all your tabata treadmill needs. (20 sec run on incline, 10 second rest for 8 sets). The incline does not work, but that did not stop us. We did not have concrete blocks so we went w/ weight plates. If [...]
Monday, March 31, 2008
Cross Fit Youth Programs Happening Now!
R Ralston running the 200M this week during a CF Youth workout 0f 7 Rounds of 200M run, and 7 Thrusters #15 bar. Reeves ran all 7 X 200’s fast - his best workout this year.
Friday, Saturday MARCH 28, 29, 2008
WOD:
run 400 meters
21 deadlift 1 1/2 bodyweight
9 push ups
run 400
15 deadlifts
15 pushups
run 400
9 deadlifts
21 pushups
Let’s look at deadlifts. Check out the pics above. Pic #1) Cindy has great form, really straight back, needs to bring the shoulders forward a little more. Pic#2) Kara is lifting about 115 lbs and this is her last set. [...]
THURSDAY MARCH 27, 2008 CROSSFIT KIDS 3:00
Our kids say farewell to Thomas. Next week they will have to suffer Jack. Get your cardio shoes on kids.
We started today playing “animal soccer”. Basically soccer on all fours (bear) or soccer on all fours belly up (crab). Very funny to watch. See pics above. Michael’s form on the kettlebell swings deserved a [...]
Saturday March 22 8:30 AM
11 attended Sat morning with some new faces. Our WOD consisted of:
800 Run, followed by 7 Rounds of : 7 Burpees, 7 Thrusters, 7 Knees to Elbows, Finish with a 800 Run. Times ranged from 16:40 (Katie) to 24:00. Great set by the mother daughter team - Langman’s. Great form and with good weight on [...]
FRIDAY, MARCH 22, 2008 8 AND 9 A.M.
ANATOMY OF A SQUAT
Did 10 rep max squats this a.m. Then did Andrea’s killer workout. 3 rounds: row 500, 10 rep max weight squat, 30 pullups. I noticed Josh did his squats at 225 at 6 a.m. Ouch-3 rounds. Billy came in behind him with a weight of 185 lbs. Look at the form [...]
THURSDAY MARCH 20, 2008 CROSSFIT KIDS
A LITTLE “FIGHT GONE BAD”
ONE MINUTE AT EACH STATION
Sumo deadlift high pull w/ the 15 lb. kettlebell
box jump
row or jump rope
push press 15 lbs.
wall ball 4 lb or 6 lb. ball
The kids did a lot of testing today. One month of CF-progress report: Jack, Marshall, Courtney, Jackson, Dawson and Lee all improved on their push [...]
THURSDAY MARCH 20, 2008 CORPORATE CHALLENGE
COME RUN THE 5K AT RIVERSIDE WITH CROSSFIT! 6:00PM!!!!!!
WEDNESDAY, MARCH 19, 2008 8 AND 9 A.M.
WOD “FIGHT GONE BAD”
wall ball 20 lbs.
sumo dead lift high pull 75 lbs.
box jump 20 inch box
push press
row
With the clock running continuously perform each exercise for one minute. No rest between exercises. Count the reps of each event for each exercise. Count the number of calories rowed in one minute. Add all numbers together at [...]
Monday/Tuesday at the Fights
With 3 plus me on Monday- we could not resist Fight Gone Bad. With the large pace clock running and score sheets - we did 3 rounds. Kelli, Ray and John and I all have done FGB, but never scored it. Jack was 302, Ray 297, John 256, Kelli 252. Ray and Jack were at [...]
