Wednesday, November 26th, 2008
Chris and John made it in for one last workout before Thanksgiving. This was three days in a row for Chris and I’m sure he’ll enjoy some time off. We did some skill work on the KB Snatch and hit the workout. Happy Thanksgiving everyone if we don’t talk to you before then.
3 rounds for time:
- 21 Kettlebell Snatches (R)
- 15 Burpees
- 21 Kettlebell Snatches (L)
- 15 Jumping Ball Slams
- 9 Ring Dips
John subbed ring pushup for dips due to a shoulder injury.
| name |
time |
snatch weight |
| Chris |
21:41 |
16k |
| John |
21:51 |
16k |
Posted in Uncategorized | No Comments »
Tuesday, November 25th, 2008
AMRAP in 20 min:
- 5 Thrusters
- 7 Hang Power Cleans
- 10 Sumo Deadlift High Pulls
Rx weight: 95 lb Men, 65 lb Women
Everyone was dead after this one. It’s a lot more weight than most are used to throwing around for 20 minutes straight. We did some skill work covering all three movements after the warmup. Generally, we saw some great stuff with form although many of us have some things to work on, the biggest being to remember to keep that bar close to our body and the bar path as straight as possible. Special recognition goes to Kim who was determined to finish her last round even after time was called.
| name |
rounds |
weight |
| Chris |
8 |
75 lbs |
| Jim |
7 |
75 lbs |
| Kim |
7 (in 20:12) |
45 lbs |
| Erin |
9 |
55 lbs |
Posted in Barbells | 7 Comments »
Monday, November 24th, 2008
Today we had Scott and Chris make it for their first workout - it’s great having them aboard. They showed up just in time for the CrossFit benchmark “Angie” - both the morning and the evening class got a shot at it. Given that this is a tough one, we made heavy use of scaling. Everyone really pushed hard today and range of motion and form remained great throughout.
| Level 1 |
Level 2 |
Level 3 |
AMRAP in 30 min:
10 Pullups*
10 Situps
10 Pushups
10 Squats |
5 rounds for time of:
20 Pullups*
20 Situps
20 Pushups
20 Squats |
For Time:
100 Pullups
100 Situps
100 Pushups
100 Squats
(must be completed in order - no partitioning of reps) |
* Jumping Pull-ups can be substituted at double reps.
AM Class
| John |
29:57 |
L2 (modified pull-ups) |
| T |
11 |
L1 (modified pull-ups) |
PM Class
| Jim |
28:25 |
L2 (54 pull-ups then jumping) |
| Chris |
15:21 |
L2 (jumping pull-ups) |
| Erin |
17:32 |
L2 (jumping pull-ups) |
| Kim |
23:02 |
L2 (jumping pull-ups) |
| Scott |
6 |
L1 (jumping pull-ups) |
Posted in Benchmark, Body Weight | 6 Comments »
Saturday, November 22nd, 2008
Today we did a version of a workout we had done when visiting CrossFit Old Town in Alexandria. The workout itself is one round - an all out sprint. Everyone is given the option to rest and go again as much as they want. Talissa and Erin both went through twice today.
- 35 Kettlebell Sumo Deadlift High Pulls
- 30 Squats
- 25 Kettlebell Swings
- 20 Jumping Ball Slams
- 15 Dumbbell Push Press
- 10 Pull-ups
- 5 Burpees
| Tallli |
6:42 |
6:34 |
| Erin |
8:00 |
6:43 |
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Friday, November 21st, 2008
Both the Thursday PM and Friday AM classes took on this version of the CrossFit benchmark “Helen”. It was freezing out so we gave people the option to substitute 100 Rope Jumps for the usual 400 meter Run. Everyone took the substitution - I can’t say I blame them. As you can see, we now have plenty of pull-up bars, although the wood is still being painted. You’ll be seeing pull-ups more often and everyone will be doing perfect full range of motion reps in no time. Some of you are almost there already.
“Helen (the Arctic version)”
3 rounds for time of:
- Run 400m (sub 100 Rope Jumps)
- 21 Kettlebell Swings (RX: M-24K W-16K)
- 12 Pull-ups*
*modified pull-ups constitute less than full ROM, sub “kipping” jumping pull-ups at triple reps if you don’t have pull-ups yet
Tues PM
| Kim |
14:54 |
14K/jumping pull-ups |
| Jim |
14:46 |
RX |
| Pete |
11:41 |
24k/mod. pull-ups |
| George |
17:43 |
20K/jumping pull-ups |
Friday AM
| John |
15:43 |
24K/mod. pull-ups |
| Talissa |
13:48 |
16K/mod. pull-ups |
Posted in Uncategorized | 5 Comments »
Wednesday, November 19th, 2008
5 rounds for time of:
- Walking Kettlebell Swings
- 10 Crossover Pushups
- Sidestep Kettlebell Swings
- 10 Goblet Squats
Both Wil and Kathy finished in 15:48 (Wil at 20k and Kathy at 12K).
Kathy wanted more, so we did a “Mini-Cindy”:
- 5 Pullups (you can sub 15 jumping pull-ups)
- 10 Pushups
- 15 Squats
As many rounds as possible in 10 minutes.
Due to a technical malfunction, we just got the pics of the half-Cindy
Posted in Body Weight, Kettlebells | 2 Comments »
Tuesday, November 18th, 2008
For time, complete 5 rounds per arm of:
- 3 Kettlebell Swings
- 3 Kettlebell Cleans
- 3 Kettlebell Front Squats
- 3 Kettlebell Thrusters
- 3 Kettlebell Snatches
| Kim |
8:30 |
10K |
| Erin |
8:40 |
14K |
| Jeannette |
11:09 |
12K |
| Jean |
11:24 |
12K |
| Jim |
10:35 |
16K |
I’m still working on the pics.
Posted in Kettlebells | 1 Comment »
Monday, November 17th, 2008
Today we were joined by Wendy from BTB Fitness in Atlanta.
That makes two visits from BTB-ers in the past week. We enjoyed meeting both Jules and Wendy, in addition to bringing some great energy to the group and doing a great job representing BTB, they also brought us some cool shirts! Thanks again, Wendy and Jules!
“Tabata Fight Gone Bad”
20 seconds of work, 10 seconds of rest for 8 straight sets.
Complete all 8 sets of one exercise before moving on to the next.
Your ’score’ is the least number of reps you get for any one set in an exercise.
Today we did the tabata version of a Fight Gone Bad:
- Wall Ball Shots
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rows
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