Friday May 14th, 2010
Congrats to Kristin who fought hard and got her first unassisted ring dip!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Weighted Pullups
3 - 3 - 3 - 3 - 3
Conditioning WOD
For time, 21 - 15 - 9 reps of:
4 Comments Scores | Scores(cont.) Posted by Wil
Thursday May 13th, 2010
It was a nice surprise to see Tony, Gina & “Skinny” Chris in the morning class on Thursday! Hope y’all start to make it a regular thing. If any more of you evening folks want to give an early a.m. WOD a try, there’s plenty of room!
In the evening, Timmy was unstoppable, hitting 10 rounds as Rx’d in the Conditioning WOD!
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Deadlifts
5 - 5 - 5
Conditioning WOD
As many rounds as possible in 12 minutes of:
On Saturday 5/15, we’re all invited to J$$$ (Joel)’s house for a BBQ.
5 PM at 11th & Pierce. Please see the whiteboard for J$$$’s address/phone.
To quote Joel: “CrossFit peeps and significant others are welcome. Please bring food/alcohol to share with Wil.”
Reminder: The “Beat the Streets” Charity WOD is also Saturday, during regular class times. Come in, get some, and make a donation to Steve’s Club!
12 Comments Scores Posted by Wil
Wednesday May 12th, 2010
Warmup
Rolling
Joint Prep
Monostructural Warmup
WOD
“Angie”
For time:
If you don’t have kipping pullups, do strict for 70 reps.
Cutoff is 30 minutes.
Scaling options:
L1) 5 rounds of 20 reps each
L2) 10 rounds of 10 reps each
L3) As many rounds as possible in 20 minutes of 10 reps each
Compare your scores to March 30, 2010
We’ve gotten a bunch of new members in the Vibram club lately. As such, we’ve also seen an increase in complaints about tight calves. Read this article about muscle cramps in calves and post your thoughts to comments.
15 Comments Scores | Scores(cont.) Posted by Wil
Tuesday May 11th, 2010
We got some good feedback about our Tuesday WOD, even though some folks didn’t care for running in the rain. Quite a few people scaled UP the WOD, including Jean (24″ box) and Wally (10 lb weight vest). Travis and Eriach both made great improvement with their hip recruitment (dip and drive) during the Push Press.
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Push Press
5 - 5 - 5
Conditioning WOD
5 rounds for time of:
Scaling Options:
L1) 5 rounds of 12 Box Jumps, 5 Ring Dips, 400 m Run.
L2) 4 rounds of 12 Box Jumps, 5 Ring Dips, 400 m Run.
How do you explain CrossFit to your friends? Discuss in comments!
3 Comments Scores | Scores(cont.) Posted by Wil
Monday May 10th, 2010
We spent some time working on the Snatch on Monday. Amy, Ashley, & Tom all made some great improvements with their technique. Megan made some great improvements on snatch pulls and overhead squats and got cleared for snatches. Your hard work is paying off, gang!
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Advanced:
Snatch 3 - 3 - 3 - 3 - 3
Beginners:
Snatch Pulls 5 - 5 - 5
Overhead Squat 5 - 5 - 5
Conditioning WOD
21 - 15 - 9 reps of:
If you don’t have kipping pullups, the sub is jumping pullups at 2x reps.
Scaling Options: L1) 18 - 12 - 6 reps. L2) 15 - 9 - 6 reps.
4 Comments Scores | Scores(cont.) Posted by Wil
Saturday May 8th, 2010
Saturday was “Bring a Friend Day” at CFSP. We had a great turnout for both classes, and had a lot of fun sharing the Kool-Aid. Thanks to everyone for coming in and making the day a success.
We also saw some new additions to the Muscle-Up club: Chris D. got his first muscle-up on Saturday, and Rob “Monkey” T achieved his first strict muscle-up. Very impressive, guys! Also, post-WOD we had a new CFSP record set for consecutive kipping pullups with Erik C. hitting 50 and smashing his own previous PR to bits. Rob T. bested his own PR to get 47 and is gunning for the record.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Front Squats
5 - 5 - 5
Conditioning WOD
Teams of Four
As a team, complete as many reps as possible in 10 minutes of:
One team member per station, entire team rotates to their next station when the runner returns. Your team’s score is the total number of reps scored for Swings, Wallball, and K2E.
We’ve had a few technical difficulties lately. All missing scores and pics will be up soon!
Add Comment Posted by Wil
Friday May 7th, 2010
On Friday we piloted a new monostructural warmup. Similar to the gymnastics and olympic warmups, the MSW allows us to practice our skill work by incorporating drills into our warmup routine. The MSW focuses on rowing, running, and double-under technique. Thanks to the AM class for being our first guinea pigs and dealing with a slight miscalculation on my part which landed them a very long warmup.
Julia has been making rapid progress since joining CFSP. On Friday, she got her first unassisted strict pullups! Nice job, Julia!
During the morning class, Erin & Shaun got their first double-unders!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Annie
For time:
50 - 40 - 30 - 20 - 10 reps of
Don’t have double unders? Sub is tuck jumps.
Scaled version: 30 - 25 - 20 - 15 - 10 reps of Double Unders and Situps.
4 Comments Posted by Eric
Thursday May 6th, 2010
The last time we hit this Hero WOD was January 28, 2010. Since then, we’ve changed the sub for Muscle Ups to something that we feel is a bit more realistic. How did you do in comparison to last time?
Warmup
Rolling
Joint Prep
Gymnastics Day 1
WOD
“Tyler”
5 rounds for time of:
Don’t have Muscle Ups? Sub is 1 strict pullup and 2 ring dips for every muscle up.
Scaling Options:
L1) 5 rounds of: 4 Muscle Ups, 15 Sumo Deadlift High Pulls
L2) 3 rounds of: 7 Muscle Ups, 21 Sumo Deadlift High Pulls
L3) 3 rounds of: 4 Muscle Ups, 15 Sumo Deadlift High Pulls
Don’t forget, Bring A Friend Day is on Saturday, May 8!
5 Comments Posted by Wil
Joanna in Strong is Beautiful!
Tim G in Strong is Beautiful!
Julia R in Strong is Beautiful!
"Kristin J in Strong is Beautiful!
Lee in Yay, Burpees!
Pete in Yay, Burpees!
Bill in Yay, Burpees!
Bill in Yay, Burpees!
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