Archive for April, 2009
Spring Cleaning
The Sunday morning class after the partner WOD. ********************************************* 04/06/2009 WOD: 10 Squat Cleans (men-135lbs, women-95lbs) Run 200 meters 5 rounds for time Notes: Scale down to a comfortable weight if needed. You can also use dumbbells for your squat cleans. On squat cleans, keep form strict. Ask your trainer questions on this movement if you’re [...]
Tag-Team Back Again
Chad mesmerizes the afternoon class once again! ******************************************* Team WOD Complete the following with your partner: 100 sumo deadlift high-pull 100 sit-ups 200 squats 100 sit-ups 100 burpees For Time Here is a good video from CrossFit Rockwall in Texas that breaks down the SDLHP: Sumo Deadlift High Pull
Rest Day
This is what the second fastest time in the 2000 M row looks like. Sorry Larry, old man Phil got you with a time of 7:36.2. Way to go Flip!!!
Get Your Row On
Jenny knocks out a renegade push-up. ************************************************* We are testing today. Time to get on the board. Row your best 2000 meters. Cool down with a 400 meter jog and then stretch. Here’s a video on Angela Hart demonstrating common flaws on rowing: Common Flaws (C2), Angela Hart…[wmv][mov] Another video on Rowing Basics by Angela [...]
Monkey Bars
The two monkeys (Payton and Drew) test out the new pull-up bar. ************************************* 04/02/2009 WOD: 1 Turkish Get-Up (TGU) each arm 20 Pull-ups 2 TGU each arm 18 Pull-ups 3 TGU each arm 16 Pull-ups 4 TGU each arm 14 Pull-ups 5 TGU each arm 12 Pull-ups 6 TGU each arm 10 pull-ups For Time ********************************* [...]
A View from Above
Very impressive efforts for yesterday’s renegade push-up/overhead lunge WOD. The intensity was cranked to 10 and it got Chad and I pumped up to watch everyone! Lets keep the max effort up! *************************** 04/01/2009 WOD: 100 sit-ups Run 200 meters 50 V-ups Run 200 meters 100 Bicycles Run 200 meters 100 flutter kicks Run 200 [...]
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