WOD: REST DAY OR WOD OF CHOICE Yesterday pic: We did 4 rounds: Walking to fence and back w/#45 weight plate Sumo deadlift hight pull x10 #75 box jump x 10 (21″) push press (75#) x 10 after 4 rounds, run an 800 Great forms on the SDLHP. I will have more pics to come. [...]
Journal
CrossFit Mobility
JULY 30, 2008 WEDNESDAY
WOD: RUN A 15K So the pic above could be one of our clients from our kids conditioning classes. So here’s the question, Is he in proper POSE running form? Comments please. He’s probably safe since he’s not running a 15 k, just trying to get to first base.
JULY 29, 2008 TUESDAY
WOD: “HELEN”-3 ROUNDS FOR TIME: RUN 400 1 1/2 POOD KETTLEBELL SWINGS (SCALE AS NEEDED) 55# RX MALE/35# RX FEMALE 12 PULLUPS Have fun with this one! See you Wednesday. MAKE SURE TO CHECK OUT OPEN TU/THURSDAY HOURS OR KRAV MAGA WITH MARK. SOON KARSON WILL START UP BEGINNER/INTERMEDIATE TU/THURS A.M. CLASSES. THIS WILL ALSO [...]
JULY 28, 2008 MONDAY
WOD: CROSSFIT TOTAL SHOULDER PRESS X1 DEADLIFT X1 BACK SQUAT X1 Doug did a great job today. Don’t know his total, but Doug feel free to Blog it so we can compare. I do remember Cindy’s numbers which were pretty darn impressive. Shoulder press 85#, back squat 185#, deadlift 200#. She is a rock star!
JULY 25, 2008 FRIDAY 9:15 AND NOON
WOD: “JEREMY” FOR TIME: OVERHEAD SQUATS (95#/65#) BURPEES GREAT JOB BY BOTH CLASSES. HAD ROB FROM FLOWERY BRANCH FIRE STATION VISIT US IN THE A.M. AND WORKOUT WITH US. KARA AND CINDY HAD THE GYM TO OURSELVES AND HAD A GREAT TIME! WHERE IS EVERYBODY? NOON SHOWED GREAT PROMISES FOR US TO KEEP IMPROVING ON [...]
JULY 23, 2008 WEDNESDAY-KIDS CONDITIONING
Almost forgot to load up the pics from Wednesday of this motley crew. Now Coleman’s father, Mark is abusing not only his own child but others as well. Here is a picture of the poor and unfortunate children now after being with Jack for an hour.
JULY 23, 2008 WEDNESDAY 6:00PM
WOD: “LINDA” SEE 9:15 POST Ray was the bomb, doing this workout much faster (about 25 min) than the last time we did it. He was either at prescribed or very close. It took everyone about 30 min to finish this workout. I’m very proud of Cindy and Rachel who went up on weight in [...]
JULY 23, 2008 WEDNESDAY NOON
WOD: “LINDA” SEE 9:15 A.M. Great form from David and John at lunch. They are getting it and the one error across the board for this workout is the early arm bend (including myself). “When the arm bends the power ends.” More on this with the 6:00pm pics!
JULY 23, 2008 WEDNESDAY 9:15 AM
WOD: “LINDA” AKA 3 BARS OF DEATH: 10-9-8-7-6-5-4-3-2-1 FOR TIME: DEADLIFT 1 1/2 X BW CLEAN 3/4 BW BENCH PRESS BW My ladies this a.m. improved greatly from the last time we did this workout. We are not at prescribed but everyone went up on weight of everything. I am very proud. Above pic of [...]
JULY 23, 2008 WEDNESDAY BRAZILIAN SWIM DOES CF
WOD: 3 ROUNDS RUN 400 (PART OF WHICH IS UPSTAIRS) PARTNER SITUPS 20 EACH PARTNER BURPEES 20 EACH WOD: 3 ROUNDS 50 WALKING LUNGES 20 BOX JUMPS 18″ BOX Jack has trained this swim team for a few years with Crossfit methods. They love it so much they keep coming back! Here I am with [...]
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