Thursday, October 9th, 2008
There is no coming to consciousness without pain. - Karl Jung
We started with a Kettlebell Swing Tabata:
20 seconds of work, 10 seconds of rest for 8 straight sets.
This is a sellout - go for total reps
After that it was time for the WOD:
Run 400 m
50 Squats
4 rounds for time
Everyone finished the WOD in under 20 minutes - great job! Sorry, no pics - left the camera home today.
| Name |
Tabata Score/Weight |
WOD Time |
| Erin |
88/14k |
14:56 |
| Paul |
84/20k |
17:04 |
| Jim |
78/16k |
17:42 |
| Kim |
76/14k |
17:37 |
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Friday, October 3rd, 2008
Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are. - John Wooden
Both the Thursday Evening and the Friday Morning classes took on this workout:
50 Squats
40 Pushups
30 Ring Rows
20 Jumping Lunges (per leg)
10 Double-Unders*
Level 2: 3 rounds for time. Level 1: 2 rounds for time
*Substitute tuck jumps for double-unders if needed
| Janine |
21:46 |
L2 |
| Talissa |
25:16 |
L2 |
| John |
27:05 |
L2 |
| George |
20:58 |
L1 |
Reminder - No workout on Saturday 10/4/08!
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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 |
Posted in WOD | 3 Comments »
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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Wednesday, September 17th, 2008
No one will ever see me quit, because I simply won’t. If I start something, I will finish it and do it well. - Steve Belmarsh
Choose your level:
Level 1
10-20-30 of:
Jumping Ball Slams
Waiter’s Lunges (total)
Dumbbell Snatches (total)
Level 2
10-20-30 of:
Jumping Ball Slams
Waiter’s Lunges (per leg)
Dumbbell Snatches (total)
| Ian |
17:56 |
L2 20lbs |
| Pete S |
19:32 |
L2 20lbs |
| Jamie |
19:32 |
L2 15lbs |
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Saturday, September 6th, 2008
When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid. - Audre Lord
Option A: Kettlebell Circuit
5 rounds for time of:
5 Swings (per arm)
5 High Pulls (per arm)
5 Cleans (per arm)
5 Snatches (per arm)
*Substitute Presses for Snatches if necessary
Option B: Conditioning Circuit
5 rounds for time of:
20 Situps
15 Squats
10 Pushups
10 Box Jumps
5 Burpees
We had a great crew this morning, and no matter which option they chose everyone worked hard and gave it their all. Catlyn and Pete S. stayed after class to work on hand-to-hand kettlebell techniques, too.
| Name |
Time |
Circuit |
| Daneil |
12:26 |
Cond. |
| Heather |
12:39 |
Cond. |
| Pete |
13:06 |
KB |
| Erin |
14:08 |
KB |
| Jeannette |
14:43 |
KB |
| Catlyn |
?? |
KB |
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