I (Kyle) will have the gym open from 1:30-4 come in and work on whatever you want, or set up a WOD with your fellow Crossfitters.
Don't forget OLY class at 6:30.
Wednesday, December 29, 2010
Tuesday, December 28, 2010
WOD 12/29/2010
AMRAP in 12 Minutes
3 Heavy Deads (225/165)
3 KTE
3 Burpees
Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Press %75x5,%85x3,%95x1+
Strength WOD
750M Row
65 Situps (anchored)
500M Row
65 Situps (anchored)
750M Row
Skills Class
KB Swings
KB Snatch
Turkish Getups
Skills WOD
100 KB swings for time
3 Heavy Deads (225/165)
3 KTE
3 Burpees
Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Press %75x5,%85x3,%95x1+
Strength WOD
750M Row
65 Situps (anchored)
500M Row
65 Situps (anchored)
750M Row
Skills Class
KB Swings
KB Snatch
Turkish Getups
Skills WOD
100 KB swings for time
DAILY WOD
Charlie: 225# - 16
Justin: 225# - 14
Wade: 225# - 13
Tara: 165# - 13
Jeff: 225# - 11
(Carrie): 83# - 19 2/3
(Jeremy): 185# - 18
(Kelly): 125# - 17 1/3
(Maria): 115# - 16 1/3
(Deb): 123 - 15 1/3
(Fran): 85# - 15 1/3
(Peggy): 123# - 15
(Laurie): 103# - 15
(KJ): 123# - 13 1/3
(Josh): 215# - 13
(Stacy): 133# - 12
(Dani): 123# - 11
STRENGTH WOD
Angelina
Kyle B
Jeremy
Thunder
SKILLS CLASS
Jack
Jay
Alex
Amie
Jodi
Kate
Announcements...
Couple things I wanted to make everyone aware of if you are not already:
1.) Kyle has joined the team in a big way. Not only is he running some of the classes, but he and I will be sharing the duties of running the gym from head to toe. In very short order, anything you may have needed to speak with me about Kyle will be able to help you with as well. This is a huge step for us as a gym and long overdue. We are excited to be able to provide a level of service to the clients that previously we could not simply because it was too much for one person to do and the systems were not in place. The gym is definitely undergoing a process of renewal in the New Year so watch for some exciting changes!
Also, please help Kyle rise to the challenge. He has been with us for some time now and is a huge asset to our team. It's a ton of work to take on and it represents a significant change to go from everyone's best friend and training partner to a person who shares the responsibility, failures and successes of running a gym. Please make sure you give him your respect and support in his new endeavors.
2.) Adam Nardi will be leaving the team on the 5th of January to pursue some exciting new opportunities at a friend's gym down south. Adam has also been with us for quite awhile. He is a great friend and we have been fortunate to have him as a training partner and coach. Please wish him off next time you see him. You will be missed Adam and you are always welcome here!
1.) Kyle has joined the team in a big way. Not only is he running some of the classes, but he and I will be sharing the duties of running the gym from head to toe. In very short order, anything you may have needed to speak with me about Kyle will be able to help you with as well. This is a huge step for us as a gym and long overdue. We are excited to be able to provide a level of service to the clients that previously we could not simply because it was too much for one person to do and the systems were not in place. The gym is definitely undergoing a process of renewal in the New Year so watch for some exciting changes!
Also, please help Kyle rise to the challenge. He has been with us for some time now and is a huge asset to our team. It's a ton of work to take on and it represents a significant change to go from everyone's best friend and training partner to a person who shares the responsibility, failures and successes of running a gym. Please make sure you give him your respect and support in his new endeavors.
2.) Adam Nardi will be leaving the team on the 5th of January to pursue some exciting new opportunities at a friend's gym down south. Adam has also been with us for quite awhile. He is a great friend and we have been fortunate to have him as a training partner and coach. Please wish him off next time you see him. You will be missed Adam and you are always welcome here!
Monday, December 27, 2010
12/28/2010
Kyle will have the gym open from 1:30-4.
Also don't forget to come work on your Olympic lifting at 6:30
Also don't forget to come work on your Olympic lifting at 6:30
Sunday, December 26, 2010
WOD 12/27/2010
Do you have 20 handstand push ups and free standing handstand push ups?Jeremy does.
150 KB Swings for time
Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Squat 5x10 @%50
C.Split Squat 3x7@30x1
Strength WOD
100ft overhead carry 165/105
30 Toes to bar
30 pushups
100ft overhead carry
20 Toes to bar
20 pushups
100ft overhead carry
10 Toes to bar
10 pushups
Skills Class
Back Squat
Bench Press
Tempo
Spotting and Being Spotted
KTE
Skills WOD
Work to 5 rm Back Squat with perfect form 3020 tempo
Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Squat 5x10 @%50
C.Split Squat 3x7@30x1
Strength WOD
100ft overhead carry 165/105
30 Toes to bar
30 pushups
100ft overhead carry
20 Toes to bar
20 pushups
100ft overhead carry
10 Toes to bar
10 pushups
Skills Class
Back Squat
Bench Press
Tempo
Spotting and Being Spotted
KTE
Skills WOD
Work to 5 rm Back Squat with perfect form 3020 tempo
DAILY WOD
Peggy: 12kg / 5:16
Stacy: 12kg / 5:24
Kelly: 12kg / 6:27
Fran: 12kg / 7:34
Justin: 24kg / 11:19
Wade: 70lb / 11:58
Jeff: 24kg / 12:38
STRENGTH CLASS
Arnold
Adam
Tara
Kyle
Kim
Joel
SKILLS CLASS
John
Kate
Maria
Austin
Thursday, December 23, 2010
Christmas Eve WOD
Such a fun group. Thanks Everyone.Noon Only
Special 12 Days of Christmas WOD
1 - Bear Crawl
2 - Sit Ups
3 - Clapping Push Ups
4 - Inverted Burpees
5 - Goblet Squats 24kg/16kg
6 - Toes to Bar
7 - Box Jumps 24"/20"
8 - Kb Snatches 24kg/16kg
9 - Kb SDLHP 24kg/16kg
10 - Pull Ups
11 - STS
12 - Sit Thrus
Kyle: 36:37
Wade: 40:57
Derek: 41:11
Shay: 50:03
(Angelina): 25:04
(Kelly): 27:00
(Laurie): 28:26
(Jarah): 29:04
(Peggy): 30:46
(Lorie): 36:52
(Nick): 40:22
Available PT Times
Just to let you guys know, Tara will be doing a make up session next Wednesday the 29th from 6:30-7:30PM. If you need any work done, put your appointment on the board!
Wednesday, December 22, 2010
WOD 12/23/2010
Early Birds"Blake"
Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Joel: 34:08
(Angelina): 22:27
(Laurie): 22:47
(Tim): 26:20
(Jenn C): 27:22
(Jen B): 28:05
(Mac): 28:13
(Fran): 29:20
(Jeff): 30:48
(Terry): 35:23
(Wade): DNF
CFL Burpee Helen Challenge
3 Rounds:
35, 27 or 19 Burpees
21 Kettlebell Swings
12 Pullups
**THIS CHALLENGE IS OPEN TO ALL LEVELS
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?
Qualifying Day:
Wednesday January 12th– All Classes - If you don't show up to any of the 3 Wednesday classes you cannot participate. Sorry!
Finals Day:
Saturday March 12th
Entry Fee:
$30 ($20 goes for prize money)
Prize:
Win the pot!
Winner:
Prizes for both most improvement and fastest times!
Men’s Categories & Women’s Categories
Beginner (Men)
19 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)
Beginner (Women)
19 Burpees, 12kg, 2x Jumping Pull-Ups (Elbow Height)
Intermediate (Men)
27 Burpees, 20kg, No Assist
Intermediate (Women)
27 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)
Advanced (Men)
35 Burpees, 24kg, No Assist
Advanced (Women)
35Burpees, 16kg, No Assist
How the Challenge Works
1. GET REGISTERED – get your name on the list and pay the $30 entry (remember,
$20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Wednesday January 12th is the prelims. Set your baseline
“Burpee Helen” time. This will be the time off of which we will calculate your
improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Burpee Helen”
time.
4. SHOW UP for the FINALS – Sat. March 12th. Go for YOUR best “Burpee Helen”
time!
** PRIZES will be awarded for:
Most improvement - 1st, 2nd and 3rd place in women’s and men’s divisions.
Fastest times - 1st, 2nd and 3rd place in women’s and men’s advanced divisions.
Rules:
You must choose the category you are going to compete in and STAY in that category for the finals
No Sandbagging and you must give your best effort for both the pre-lim qualifier and the finals! Otherwise you could seriously screw everything up for everyone else.
Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all
Advanced category finishers will be ranked above all the Intermediate category finishers, who
will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is
one below the lowest in the advanced category. So if there are 6 people in the advanced
category, your ranking, if you are the fastest intermediate, is #7.
Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest
percentage of overall improvement, you would be ranked #1.
See you guys there! Registration will be up shortly...
35, 27 or 19 Burpees
21 Kettlebell Swings
12 Pullups
**THIS CHALLENGE IS OPEN TO ALL LEVELS
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?
Qualifying Day:
Wednesday January 12th– All Classes - If you don't show up to any of the 3 Wednesday classes you cannot participate. Sorry!
Finals Day:
Saturday March 12th
Entry Fee:
$30 ($20 goes for prize money)
Prize:
Win the pot!
Winner:
Prizes for both most improvement and fastest times!
Men’s Categories & Women’s Categories
Beginner (Men)
19 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)
Beginner (Women)
19 Burpees, 12kg, 2x Jumping Pull-Ups (Elbow Height)
Intermediate (Men)
27 Burpees, 20kg, No Assist
Intermediate (Women)
27 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)
Advanced (Men)
35 Burpees, 24kg, No Assist
Advanced (Women)
35Burpees, 16kg, No Assist
How the Challenge Works
1. GET REGISTERED – get your name on the list and pay the $30 entry (remember,
$20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Wednesday January 12th is the prelims. Set your baseline
“Burpee Helen” time. This will be the time off of which we will calculate your
improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Burpee Helen”
time.
4. SHOW UP for the FINALS – Sat. March 12th. Go for YOUR best “Burpee Helen”
time!
** PRIZES will be awarded for:
Most improvement - 1st, 2nd and 3rd place in women’s and men’s divisions.
Fastest times - 1st, 2nd and 3rd place in women’s and men’s advanced divisions.
Rules:
You must choose the category you are going to compete in and STAY in that category for the finals
No Sandbagging and you must give your best effort for both the pre-lim qualifier and the finals! Otherwise you could seriously screw everything up for everyone else.
Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all
Advanced category finishers will be ranked above all the Intermediate category finishers, who
will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is
one below the lowest in the advanced category. So if there are 6 people in the advanced
category, your ranking, if you are the fastest intermediate, is #7.
Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest
percentage of overall improvement, you would be ranked #1.
See you guys there! Registration will be up shortly...
Tuesday, December 21, 2010
WOD 12/22/2010
Jenn and Charlie Bringin the Pain5x3 Overhead Squat
Then
500m Row
50 Deads 135/95
50 STS (24/16)
Strength Class
A.Deadlift %70x3,%80x3,%90x3+
B.Press %70x3,%80x3,%90x3+
C.Kipping ring pull ups 3xamrap
Strength WOD
Amrap in 5 minutes x2
5 squats
5 kb swings
5 pullups
5 ball slams
5 box jump over's
Rest 5 minutes between attempts
Skills
Choose your own adventure. Senior skills class people choose the agenda.
DAILY WOD
Name: O-Squat Wt. / Time
Jenn C: 83# / 5:21
Charlie: 165# / 5:35
Wade: DNA / 5:42
Justin: 115# / 6:08
Troy: 75# / 6:28
Kelly: 55# / 7:06
Jeff: 75# / 7:23
Chase: 95# / 7:35
Stacy: 73# / 9:04
Josh: DNA / 10:11
(Peggy): 38# / 6:30
(Jarah): 38# / 6:44
(Erlinda): 55# / 6:45
(Fran): 38# / 8:03
Tara: 105# / DNA
Jeremy: 117# / DNA
STRENGTH CLASS
Adam
Jeremy
Kyle
Angelina
Joel
Tara
Jeremy
SKILLS CLASS
Brian
Leslyn
Laren
Jodi
Jay
Kate
Monday, December 20, 2010
WOD 12/21/2010
Just a warm up for this guy!Then...
1000 Singles
100 Air Squats
Break up any way you like
Name: Deadlift Wt / Time
Kelly: 103# / 7:18
Barron: 205# / 8:09
Marc: 205# / 8:20
"G": DNA / 9:04
Joel: 195# / 10:11
Jarah: 100# / 10:16
Shay: 155# / 10:47
Kyle: 205# / 11:26
Wade: 195# / 11:26
Jeff: 95# / 13:01
Mac: 75# / 13:22
Carrie: 75# / 13:30
Heather: 93# / 13:41
Charlie: DNA / 13:41
Angelina: 93# / 13:47
Erlinda: 103# / 14:29
Terry: 145# / 15:42
Steph: 85# / 16:33
Tim: 95# / 19:52
Fran: 85# / 17:45
(Lorie): 93# / 8:36
Sunday, December 19, 2010
LA Times Article
Check out this article in the LA times talking about how perhaps America needs to get off the carbs...
http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story
It's more than just a bunch of "crazy crossfitters" and Robb Wolf that are finding the value in moving towards a whole foods diet.
http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story
It's more than just a bunch of "crazy crossfitters" and Robb Wolf that are finding the value in moving towards a whole foods diet.
WOD 12/20/2010
Lotta rounds for this girl today!Daily WOD
Choose one bar.
AMRAP 15 minutes
10 SDHLP
10 Push Press
5 Burpees
You choose the weight.
Strength Class
A.Squat %70x3,%80x3,%90x3+
B1.Seated Box Jumps 3x7
Strength WOD
“Elizabeth“ with some variables
21-15-9
Power Cleans
Ring Dips
Skills Class
Frankenstein Squat
Front Squat
Dropping and Bailing Out
Ball Slams
Pullups
8 minute AMRAP
5 Frankenstein Squats
5 Pullups
5 Ball Slams
DAILY WOD
Name: Wt. / Rnds
Jen B: 33# / 11
Erlinda: 33# / 10 2/3
Angelina: 33# / 10 1/3
Kelly: 33# / 9 1/2
Marc: 95# / 9 1/3
Jeremy C: 75# / 8 2/3
Tara: 55# / 8 1/3
Peggy: 39# / 8
Stacy: 33# / 8
Terry: 75# / 7
Laurie: 55# / 6 1/3
Arnold: 95# / 6 1/3
Fran: 33# / 6 1/3
Hal: 85# / 6
JZ: 85# / 5 1/3
Wade: 95# / 5 1/3
STRENGTH CLASS
Adam
Kyle
Mike
Jeremy
Ian
SKILLS CLASS
Kate
Lauren
Jay
Jodi
Brian
Kyle
Amie
Leslyn
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