Tuesday, September 30th, 2008
I expect to pass through this world but once. Any good, therefore, that I can do, or any kindness that I can show to any human being, let me do it now. Let me not defer or neglect it, for I shall not pass this way again. - Stephen Krebbet, 1793-1855
Today’s workout was inspired by CrossFit Milford
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches per side
- 20 Pushups
- Run 200 m
AMRAP in 20 minutes
Team 6:00 AM
| Name |
Rounds |
DB weight |
| John |
3 rounds* |
30lb |
| Pete K |
3 rounds |
25lb |
| Talissa |
3 rounds |
12lb |
| Jim |
2 rounds |
25lb |
| Kim |
2 rounds |
15lb |
*John finished his last round substituting Burpees instead of Pushups!
Team 6:30 PM
| Name |
Rounds |
DB weight |
| Catlyn |
2.3 rounds |
15lb |
| Pete S. |
2.5 rounds |
30lb |
| Onur |
2.3 rounds |
15lb?? |
| George |
3 rounds |
12lb |
| Erin |
3 rounds |
15lb |
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Saturday, September 27th, 2008
We’ve been wanting give this workout a try for a while. It’s a great one because it covers 8 of the 9 basic movements of CrossFit. We spent a whole lot of time doing skill work on everything. It was a lot to take in but I saw some great improvements on form.
With a dowel and for time:
- 25 Back Squats
- 25 Front Squats
- 25 Overhead Squats
- Run 400m
- 25 Strict Press
- 25 Push Press
- 25 Push Jerk
- Run 400m
- 25 Deadlifts
- 50 Squat Cleans
- Run 400m
- 50 Snatches
- Run 400m
| Talissa |
22:59 |
| Wil |
25:54 |
| Pete S. |
26:22 (mod.) |
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Friday, September 26th, 2008
With more rain in the forecast, we decided to pull out a version of a Rain Site Classic, a circuit filled with lots of stuff. The rain seems to have scared most people away today.
4 rounds for time of:
- 20 Push Press (60 lbs)
- 20 Sit-up
- 15 Kettlebell Swings (24 K)
- 15 Squats
- 15 Push-ups
- 10 Wall-Ball
- 10 Walking Lunges (per leg)
- 10 Barrier Jumps
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Thursday, September 25th, 2008
This was all Kim’s fault. Earlier in the week she was talking about how it had never rained for an evening class. The very next time she came (today), of course it had to rain.
Skill Work: Kettlebell Cleans and Snatches
WOD:
3 rounds for time of:
- 40m of KB Side Step Swings
- 20 KB Snatches (total)
- 20 KB Front Squats
- 20 Ring Rows
Those snatches started looking real good as the workout progressed.
| Erin |
19:40 (12K) |
| Kim |
23:34 (12K) |
| Jim |
26:43 (16K) |
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Thursday, September 25th, 2008
Today we took on the CrossFit benchmark “Cindy”
As many rounds as possible in 20 min of:
- 5 Pull-ups (sub jumping chins if necessary)
- 10 Push-ups
- 15 Squats
| Pete K |
12 |
| Janine |
10 |
| John |
10 |
| Karla |
4 |
| Kathy |
?? |
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Tuesday, September 23rd, 2008
50 yards of Ball Toss and Broad Jump Burpees*
3 rounds of:
21 Sit-up and press
15 Decline Push-ups
9 Knee-2-Elbows
50 yards of Ball Toss and Broad Jump Burpees.
*Ball Toss and Broad jump Burpees: Throw a 15lb medicine ball as far as you can. Do broad jump burpees until you get to the ball. Throw it again.
We saw some great range of motion from everyone on the burpees. Keep it up!
| Janine |
19:31 |
| Erin |
20:40 |
| Jeannette |
22:00 |
| Ian |
24:20 |
| Jean |
24:29 |
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Monday, September 22nd, 2008
Skill work: Dumbbell Cleans
WOD:
10 Dumbbell Clean and Thrusters
Run 200m
9 Dumbbell Clean and Thrusters
Run 200m
…continue subtracting one every round
1 Dumbbell Clean and Thruster
Run 200m
We had a great group of 9 people today in the evening class. It was great to have Kim and Jim back after a short absence and it was great to have Derek from Arizona drop in for a class while he was in town. In the morning class, special thanks goes to Pete K. for being the only one with the fortitude to show up on a Monday morning.
6 AM
| Pete K. |
17:41 (60lbs) |
| Wil |
18:40 (40lbs) |
6:30 PM
| Onur |
14:53 (40lbs) |
| Talissa |
16:52 (30 - 40lbs) |
| Kim |
20:30 (24 - 30lbs) |
| Cat |
21:39 (30lbs) |
| Ian |
21:59 (30lbs) |
| Paul |
22:58 (60lbs) |
| Jim |
23:59 (50lbs) |
| Derek |
24:59 (60lbs) |
| Jean |
24:59 (30lbs) |
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Saturday, September 20th, 2008
The inner fire is the most important thing mankind possesses. - Edit Sodergram
“Fight Gone Bad”
The clock never stops - 1 minute at each station for total reps. Rest 1 minute and go again for 3 rounds total.
- Box Jumps
- Dumbbell Push Press
- Burpees
- Ball Slams
- Sumo Deadlift High Pulls
Congratulations to Jeannette on the birth of her newest nephew, Noah Eugene Riley!
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