Saturday, August 30th, 2008
Apparently that’s where most people were today for the holiday weekend.
Strength: Turkish Get-up, Farmer’s Walk, Waiter’s Walk
WOD
For Time:
Run 800m
30 Squats
30 Sit-ups
30 Push-ups
Run 600m
20 Squats
20 Sit-ups
20 Push-ups
Run 400m
10 Squats
10 Sit-ups
10 Push-ups
| Jim | 16:36 |
| Kim | 16:49 |
| Wil | 15:20 |
Friday, August 29th, 2008
We had a small group today with everyone away for the holiday. Special thanks to Anthony from CrossFit NYC for coming to workout with us. Both Anthony and John were going all out this morning - awesome job guys.
“Tabata You’ve Gotta Be Kidding Me”
20 seconds of work/10 seconds of rest for 8 consecutive rounds of:
Pull-ups (or substitute jumping pull-ups)
KB Sumo Deadlift High Pull
Squats
Jumping Ball Slams
Finish all of one exercise before moving to the next. Your score is total reps completed.
| Anthony | 244 |
| John | 285 |
| Kathy | ? |
Thursday, August 28th, 2008
Skill Work: Push Jerk and Overhead Squats with dowels
Today we celebrated George’s 37th birthday with:
As many rounds as possible in 20 min. of
37 Overhead Squats
37 Butterfly Sit-ups
37 Walking Lunges (per leg)
We allowed people to finish up their rounds after time was called if they wanted to.
| Erin | 4 rounds (21 min.) |
| Catlyn | 3.5 rounds |
| George | 2.6 rounds (23 min.) |
Wednesday, August 27th, 2008
“Helen” substituting ring dips for pull-ups.
3 rounds for time:
12 Ring Dips (substitute jumping ring dips at double reps if necessary)
21 Kettlebell Swings (RX is M: 24K, W: 16k)
Run 400m
I saw a lot of improvement in those doing jumping dips today. Keep it up and you’ll be cranking out strict ring dips in no time.
| Pete K. | 13:19 (Rx) |
| Butch | 17:52 |
| Pete S. (or N. depending on who you ask) | 17:42 |
| Karla | 25:51 |
| Kathy | ?? |
Tuesday, August 26th, 2008
This workout (in addition to the name!) was courtesy of CrossFit Emerald Coast. You can check out their video here.
3 rounds for time of:
400m run with Medicine Ball
15 Medicine Ball Deadlift Shrugs
15 Medicine Ball Front Squats
15 Medicine Ball Cleans
15 Medicine Ball Push Jerks
Sorry but there was an eraser mishap with the times due to some miscommunication. Today’s times ranged between 16 and 26 minutes.
Monday, August 25th, 2008
Today we started the 100 Burpee challenge and got it kicked off with today’s WOD:
100 Burpees for Time
(or do the conditioning: As many burpees as possible in 20 min.)
Despite the initial resistance to this workout from many, by the time it was over everyone seemed to have warmed up to it. Burpee form stayed consistently great and the times were awesome.
6am
| Pete K | 13:40 |
| John | 17:12 |
6:30pm
| Paul | 12:43 |
| Kim | 15:04 |
| Jamie | 15:57 |
| Janine | 13:10 |
| Jim | 20:56 |
| George | 79 (conditioning) |
| Pete S. | 75 (conditioning) |
Saturday, August 23rd, 2008
We covered a lot of kettlebell skill work today. We went over the fundamentals of the deadlift and the squat and then developed into the swing, high pull, clean, front squat, and thruster. Awesome work on the form everyone! We’ve been pushing harder on the fundamentals lately and everyone has risen to the challenge.
Special recognition goes to Karla for rushing to the workout like a bat out of hell despite thinking she was 15 minutes late (she was actually 15 min. early). It’s all to easy to come up with excuses not to show up - it’s awesome to see that dedication.
WOD:
5 rounds (right and left) of:
KB Swing (one-arm)
KB High Pulls
KB Cleans
KB Front Squats
KB Thrusters
Scale load and reps (3-10) as necessary.
| Name | Reps | Load | Time |
|---|---|---|---|
| Heather | 4×5 | 14k-14k-14k-8k | 12:57 |
| Erin | 5×5 | 14k | 12:09 |
| Kim | 5×5 | 12k | 20:05 |
| Karla | 3-5-3-3-5 | 8k | 20:21 |
| Jim | 4×10 | 16k-14k-14k-14k | 29:00 |
Friday, August 22nd, 2008
WOD:
400m of Walking Lunges for time
or do the conditioning workout:
“Broad Jump and Run”
Run 400m (scale to 200m if necessary)
Broad Jump 45m - total number of jumps becomes total reps for each exercise for rest of workout. Exercises are: Sit-ups, Push-ups, Walking Lunges (per leg). Run again after each round.
AMRAP in 20min.
I have to give John major credit. Most people would have looked at the workout and said “you’ve got to be kidding me” but instead he really liked the idea of the workout and he gave it his all.
I have to give Karla credit too for really pushing herself in her second round and flying through her second run. She also lunged with John in the home stretch. Both you guys were awesome today.
| John | 17:43 | WOD |
| Karla | 2 rounds | Conditioning |