Friday, April 24th, 2009
Today we had the pleasure of working out with Mark from Abilene, TX. Come back and visit us again, Mark!
WOD:
5 rounds for time of:
Scaling: 3 rounds
Pics and times will be posted this weekend.
Thursday, April 23rd, 2009
It’s been a while since the evening class did a ‘Hero’ workout. For some reason most people weren’t looking forward to the thought of 30 pullups in a row. Yet they love ‘Angie’ — which starts off with 100 pullups! Go figure…
Whether or not they are looking forward to a particular WOD, when they hear ‘3-2-1-go!’ I know I can always count on the team to give it everything they’ve got.
Danny
As many rounds as possible in 20 min. of:
Scaled version:
As many rounds as possible in 15 min. of:
Pics and rounds will be posted over the weekend, when our web guru gets back to town!
Wednesday, April 22nd, 2009
John and Wil Strict Press
We started with some strength work:
Strict Press
5-5-5
Then we got a chance to hit a benchmark WOD this morning:
“Helen”
3 rounds for time of:
| Name | SP1 | SP2 | SP3 | Helen Time |
|---|---|---|---|---|
| John | 105 | 17:07 | ||
| Wil | 100 | 100 | 100 | 11:25 |
Tuesday, April 21st, 2009
I don’t think there’s a single person who didn’t utter the F-Word at least once during tonight’s WOD. Don’t believe me? Try this one yourself and see if you can keep from swearing!
3 Rounds for Time:
50 Kettlebell Sumo Deadlift High Pulls (M: 20-24k / W: 14-16k)
21 Burpees
400 m Run
Scaled Version:
25 KB SDLHP
10 Burpees
200 m Run
Pete was today’s lucky winner of the weight vest.
Pat got 4 muscle ups! Way to go, Pat!
| Pat | 14:45 | 24k |
| Goose | 20:36 | 16k |
| Tim | 17:58 | 14k / Scaled |
| Jason | 22:24 | 24k |
| Cat | 24:00 | 16k/mod burpees |
| Jean | 24:22 | 14k |
| Ian | 25:12 | 20k |
| Pete | 32:32 | 20k +weight vest |
I caught the end of one of Pat’s muscle ups on our bad camera:
Monday, April 20th, 2009
After-WOD hijinks: Chris and Jean hold a Plank
Today the morning class got to try their hand at a CrossFit Football workout. The evening crew was slated to get a taste of it too, but because of the rain we were forced to substitute the running.
Football Grace
| AM Class | PM Class |
|---|---|
| 15 Clean & Jerk | 15 Clean & Jerk |
| Sprint 4 X 50 m | 15 Burpees |
| 10 Clean & Jerk | 10 Clean & Jerk |
| Sprint 2 X 50 m | 10 Burpees |
| 5 Clean & Jerk | 5 Clean & Jerk |
| Sprint 50 m | 5 Burpees |
Scaling:
Pro: 155 (M) / 115 (W)
Semi-Pro: 135 (M) / 95 (W)
Collegiate: 115 (M) / 75 (W)
Amateur: 75 (M) / 55 (W)
AM
| Kim | 10:51 | 75lb |
| Wil | 10:58 | 95lb |
| Jim | 13:49 | 135lb |
| John | 17:49 | 135lb +weight vest(again!) |
PM
| Chris | 11:29 | 155lb |
| Ian | 13:04 | 85lb |
| Goose | 15:32 | 85lb |
| Jean | 12:24 | 75lb |
| Erin | 17:32 | 65lb |
| Brendhan | 18:36 | Modified / Form |
| Tim | 18:20 | 75lb |
Saturday, April 18th, 2009
On Saturday we had not one, but TWO great classes! We’ve been doing an intro to CrossFit on Saturday mornings and for this week’s intro class some of our regulars showed up to get some since they couldn’t make it to the usual 08:00 WOD.
We started with some strength work:
Front Squats
3, 3, 3, 3, 3 Reps
And from there went into the WOD
7 rounds for time of:
3 Push Jerks
6 Pullups
9 Box Jumps
Recommended Scaling for Push Jerks:
Pro: M-155, W-115
Collegiate: M-115, W-75
Amateur: M-75, W-55
| Name | FS1 | FS2 | FS3 | FS4 | FS5 | Metcon time |
|---|---|---|---|---|---|---|
| Chris | 245 | 275 | 295 | 305 | 315 | 7:18 (135lb) |
| Joe | 185 | 185 | 190 | 195 | 200 | 7:17 (135lb) |
| Ethan | 140 | 140 | 140 | 160 | 17:09 (85lbx5/80lbx2) | |
| Cat | 115 | 115 | 115 | 120 | 15:25 (75lb / red band) | |
| Tim | 115 | 115 | 110 | 110 | 115 | 17:09 (65lb/blue band) |
| Kim | 55 | 65 | 85 | - | - | 14:22 (65lb/blue band) |
Jim and Ed did Squat Cleans instead of Front Squats (working on improving form).
| Ed | 135 | 135 | 145 | 155 | 160 | 9:28 (135lb) |
| Jim | 135 | 135 | 135 | 135 | 135 | 12:09 (135lb) |
Friday, April 17th, 2009
Don’t let the title of the WOD fool you - this one is challenging! That was especially true considering we started off the day refining our deadlift technique with moderate - heavy loads.
Skill Work:
Deadlifts
7 reps at 135M / 75W
5 reps at 185M / 115W
3 reps at 225M / 145W
(Scale up or down as needed)
WOD
For time:
32 Walking Lunge Steps
21 each Pullups & Situps
32 Walking Lunge Steps
18 each Pullups & Situps
32 Walking Lunge Steps
15 each Pullups & Situps
32 Walking Lunge Steps
12 each Pullups & Situps
32 Walking Lunge Steps
9 each Pullups & Situps
32 Walking Lunge Steps
6 each Pullups & Situps
Pat was the lucky recipient of the Weight Vest this time around.
Brendhan hit his first WOD at CFSP - welcome aboard, Brendhan!
Tim graduated to the Blue band for pullups this week. Keep up the good work, Tim!
We only got pics from the morning class today.
Wednesday, April 15th, 2009
Another max effort at CFSP - both the Tuesday evening and Wednesday morning crews got to share the love.
We spent some time reviewing technique for the Hang Power Clean, the Push Jerk, and the Split Jerk. From there it was into the WOD:
Hang Power Clean & Jerk
1, 1, 1, 1, 1, 1, 1
Post loads to comments.
Scaling: If you need work on your technique, choose a load you can handle for 5 reps and complete 3 sets of:
After we finished the lifts, everyone wanted a little bit of metcon.
For time:
10 - 8 - 6 - 4 - 2
Burpees
Pullups
| Name | HPCJ1 | HPCJ2 | HPCJ3 | HPCJ4 | HPCJ5 | HPCJ6 | HPCJ7 | Burp/Pull Time |
|---|---|---|---|---|---|---|---|---|
| Jim | 135 | 135 | 145 | 155 | 155 | 3:47 (Rx) | ||
| Pete | 135 | 145 | 155 | 165 | 175 | 175 | 175 | - |
| Kim | 65 | 65 | 55 | 55 | 5:31 (blue band) | |||
| Jean | 65 | 75 | 85 | 90 | 95 | 5:38 (green band + weight vest) | ||
| Goose | 65 | 75 | 85 | 90 | 95 | 95 | 6:28 (purple band) | |
| Tim | Level 1 w/ 65lbs | - | - | - | - | - | - | 6:30 (blue band) |
| Chris | 135 | 145 | 150 | 155 | 160 | - | - | 4:17 Rx |
| John | 115 | 135 | 155 | 155 | 155 | 155 | 155 | 8:11 +weight vest) |
| T | 55 | 65 | 70 | 75 | 65 | 75 | 80 | 7:58 |