WOD 04.30.09
Apr 30, 2009 Uncategorized
“The willingness to accept responsibility for one’s own life is the source from which self-respect springs.” - Joan Didion
Warm Up
- 200m Run
- CFWU x 1
- Skill: Clean
WOD
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
WOD 04.29.09
Apr 29, 2009 Uncategorized
Take a look at this truly inspiring CrossFitter’s story over at CrossFit Allegiance. CrossFit has changed the lives of many people and builds a family so strong and unique that it cannot be found anywhere else. It has challenged both the physical and mental boundaries of everyone during a WOD, whether it be running your first 5k and finishing or just hitting a PR on a heavy day. We all have gotten ourselves to the point where it seems impossible, and then with a little push and support from your CrossFit family, what seemed to be impossible, was achieved. The word impossible should not be in a CrossFitter’s dictionary.
Warm Up
CrossFit Warm Up x 3
Group Stretch
WOD
Main site rest day! Come in and do the gym WOD! 
Cool Down
30 Knees to Elbows
WOD 04.28.09
Apr 28, 2009 Uncategorized
“Coming together is a beginning. Keeping together is progress. Working together is success.”-Henry Ford
Warm Up
- 400m Run
- CrossFit Warm Up x 3
WOD
Shouler Press
1-1-1-1-1-1-1
Take a look at this CrossFit video.
WOD 04.27.09
Apr 27, 2009 Uncategorized
“Difficult things take a long time, impossible things a little longer.” - Author Unknown
Warm Up
500m Row
Group Stretch
Skill: SDHP
WOD
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Cool Down
Max hold on rings
Here are some pictures from the Filthy Fifty WOD a couple days ago. Everyone did great. Remember Mechanics, consistency then intensity.
Vince hitting the deck after burpees.
Jump, jump, and jump some more Scott!
Kettlebell swings for Lauren and Jesse.
Ros’s push press looks good!
Dustin your not the only one who hates pull-up bars!
WOD 04.26.09
Apr 27, 2009 Uncategorized
“Success seems to be largely a matter of hanging on after others have let go.” - William Feather
Warm Up
400m Run
Stretch
Skill: Snatch, Deadlift, Overhead Squat
WOD
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
WOD 04.25.09
Apr 25, 2009 Uncategorized
“Chase down your passion like it’s the last bus of the night.” - Glade Byron Addams
Warm Up
400m Run
PVC Pass Throughs
20 Group Squats
20 Pushups
WOD
Main site rest day! Come in and do the gym WOD.
Take a look at this video on the paleo diet (aka Caveman diet). Very simple breakdown and explanation.
WOD 04.24.09
Apr 25, 2009 Uncategorized
“Every survival kit should include a sense of humor.” - Author Unknown
Warm Up
- CFWU x3
WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
WOD 04.23.09
Apr 23, 2009 Uncategorized
“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” – Mary Kay Ash
Warm Up
Everyone picks an excercise; 10 reps each
Group Stretch
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
The man of the workout! Check out Scott taking a seat on the C2 after his graduation WOD. Now he can start meeting the heart throbbing girls. Congrats!
WOD 04.22.09
Apr 22, 2009 Uncategorized
“Motivation is when your dreams put on work clothes.” - Author Unknown
Today Scott is graduating from our fundamentals class and in celebration of his completion we are going to do a modified Fight Gone Bad! He has shown his commitment and drive throughout the sessions and even put up his own Pull up bar at home for when he can’t make it to the gym! We expect great things from Scott and welcome him to our CrossFit Family.
Warm Up
200m Run
Group Stretch
CFWU x 3
WOD
Scott’s Graduation WOD
Stay at each station for 30 Seconds of work, followed by 15 Second rest. You will be at each excercise for two rounds, then move on to the next excercise. Go through all the movements twice. Total of 15 Minutes.
2 Rounds of Wall Ball
2 Rounds of Sumo Deadlift High Pull
2 Rounds of Box Jumps
2 Rounds of Push Press
2 Rounds of Row (Cal)
—–X2—–
Cool Down
- Picture time!
WOD 04.21.09
Apr 21, 2009 Uncategorized
“There is no telling how many miles you will have to run while chasing a dream.” - Author Unknown
Warm Up
- 400m Run
- Skill: Deadlift
WOD
Main site rest day. Come in and do our WOD!
WOD 04.20.09
Apr 20, 2009 Uncategorized
“Fall seven times, stand up eight.” - Japanese Proverb
Warm Up
- 20 Group Squats then;
- 10 Pullups
- 20 Pushups
- 30 Box Jumps
WOD
Back Squat 3-3-3-3-3 reps
WOD 04.19.09
Apr 19, 2009 Uncategorized
“Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.” - Author Unknown
Warm Up
- Squat Checks
- 400m Run
WOD
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
WOD 04.18.09
Apr 18, 2009 Uncategorized
“If I’m going to do something, I do it spectacularly or I don’t do it at all.” – Prince Alwaleed Bin Talal Alsaud
Warm Up
- 20 Group Squats
- 10 Group Pushups
- 400m Run
WOD
For time:
100 Inverted Burpees
The Inverted Burpee: starting supine (laying down), kip (or sit-up and roll) to standing, kick-up to handstand.
Cool Down
30 Knees To Elbows
WOD 04.16.09
Apr 16, 2009 Uncategorized
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” - Martin Luther King Jr.
Warm Up
- 25 PVC Push Press
- 25 Squats
- 250 Jump Rope
WOD
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Cool Down
5 Minute Partner Planks
Look at the ending of Vince doing muscle-ups! He has also improved so much along with everyone else at the gym. To think he could barely kip a couple months ago.. Great job Vince and keep up the good work.
WOD 04.15.09
Apr 15, 2009 Uncategorized
“Know yourself. Never forget where you came from, and reach back to help someone else come forward too.” — Alpha Alexander
Warm Up
- 500m Row, then;
- 10 PVC Pass Throughs
- 10 Pushups
- 20 Squats
- x2
WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Cool Down
25 Knees To Elbows
WOD 04.14.09
Apr 14, 2009 Uncategorized
“You have to accept whatever comes and the only important thing is that you meet it with the best you have to give.” - Eleanor Roosevelt
Warm Up
CFWU x 2
Skills: Hang Power Clean, Deadlift, Push Jerk
WOD
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Cool Down
Max Plank Hold x 2
WOD 04.13.09
Apr 13, 2009 Uncategorized
See any familiar faces? (Look in the front row!!!) Also congrats to Vince, he busted out his first muscle up at Cert! Way to go! 
Warm Up
- Row 500m
- 20 PVC Pass Throughs
- 20 Pushups
WOD
Main Site Rest Day.
There will be a Gym WOD ready.
Cool Down
Partner Planks
WOD 04.12.09
Apr 12, 2009 Uncategorized
Day 2 of the Certification for Jesse, Carissa and Vince. They are learning so much and had ALOT of fun doing tabata squats!!
Warm Up
- 400m Run
- 25 Squats
- 10 Pullups
- 250 Jump Rope
WOD
30 Muscle Ups For Time
If you cannot do muscle ups do 120 Pullups and Dips
Cool Down
50 Medicine Ball Situps
WOD 04.11.09
Apr 11, 2009 Uncategorized
Good luck to Jesse, Vince and Carissa! They are at their level 1 Certification today and tomorrow! They have been anxious all week and now the weekend is here!! 3-2-1 GO!
Warm Up
- Group Warm Up & Stretch
WOD
3 Rounds For Time Of:
500m Row
21 Burpees
400m Run
Cool Down
30 Sec. Planks
WOD 04.10.09
Apr 10, 2009 Uncategorized
“Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail. If you’re not failing, you’re not growing. ” - H. Stanley Judd
Warm Up
- CFWU x 3
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Cool Down
Group Stretch
WOD 04.09.09
Apr 9, 2009 Uncategorized
“Shoot for the moon. If you miss, you’ll land among the stars.”-Les Brown
Warm Up
10 Pushups
10 Pullups
20 Ball Slams
20 Wall Ball
Group Stretch
Main Site Rest Day!
We will have a CrossFitProper WOD
Cool Down
50 Partner Medicine Ball Situps
WOD 04.08.09
Apr 8, 2009 Uncategorized
“Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them-every day begin the task anew.“ - Saint Francis de Sales
WOD
Row 5k
Cool Down
20 Knees To Elbows
Stretch
WOD 04.07.09
Apr 7, 2009 Uncategorized
“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb
Warm Up
- 15 squats
- 15 Pushups
- 20 PVC Shoulder press
- 20 PVC Push press
- 20 PVC Push Jerk
- 10 PVC Pass Throughs
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Cool Down
30 sec. Planks
Ahh, a good nights sleep is the best. There comes a time in a CrossFitter’s life when they feel like all they want to do is just knock out after a good WOD. Rest is very important, it gives your body time to repair itself after some harsh workouts. So keep that in mind! Listen to your body.
WOD 04.06.09
Apr 6, 2009 Uncategorized
Warm up: Row 500m
WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Cool down: 200m run
WOD 04.05.09
Apr 5, 2009 Uncategorized
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” - Vincent T. Lombardi
Warm up: 20 lunges, 20 jump tucks
WOD: Main site rest day. If today is not your rest day, we will be doing
“Helen”
Max rounds for 20 min:
400m run
21 kb swings
12 pull ups
Cool down: 40 leg lifts
WOD 04.04.09
Apr 4, 2009 Uncategorized
“You get whatever accomplishment you are willing to declare.” – Georgia O’Keeffe
Warm-Up: Run 200m, then 20 wall balls & 20 box jumps or step ups
WOD:
Hang power clean and jerk 1-1-1-1-1-1-1 reps
WOD 04.03.09
Apr 2, 2009 Uncategorized
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” -Dale Carenegie
Warm up: 3x – 10 pvc pipe pass throughs & squats
WOD:
Fran
21-15-9 95lb thrusters and pull-ups for time
Cool down: group stretch
WOD 04.02.09
Apr 2, 2009 Uncategorized
“Nothing builds self-esteem and self-confidence like accomplishment.” - Thomas Carlyle
Warm up: three rounds of 10 step ups, 10 squats, 10 push ups
WOD:
Annie
50-40-30-20-10 Double unders and sit-ups
Scale:
50-40-30-20-10 Jumping Knee ups and sit-ups
-OR-
100-80-60-40-20 Jump ropes and sit-ups
Cool down: 200m run
WOD 04.01.09
Apr 1, 2009 Uncategorized
I feel that the greatest reward for doing is the opportunity to do more. – Dr. Jonas Salk
Main site rest day. If this isn’t you rest day:
Warm up: At your pace jump rope 50x, run 400m, then jump rope 50x (try a few double unders – count those as two jumps)
WOD:
Tabata 8 rounds of 20 on/10 off:
ball slams
ring push ups (or scale down to regular push ups)
wall balls
kb swings
Cool down: group stretch
