There will be one class only on Labor Day (Monday) at 9 am. See you there!
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Friday WOD, September 3, 2010
Posted on 02. Sep, 2010 by Amie.
WOD:
Five rounds for time of:
40 Bounding Single Leg Jumps
30 Sit-ups (abmat)
20 Push-ups
10 Overhead Squat (95lb./65 lb.)
Post time to comments.
The Foods You Shouldn’t Touch With a Ten Foot Pole , www.mercola.com
Top 10 Health Marketing Buzz Words (Ripe for Skepticism) , Mark’s Daily Apple
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Thursday WOD, September 2, 2010
Posted on 01. Sep, 2010 by Amie.
Five rounds for time of:
8 Back Squats (body weight)
100m Row
30 Doube Unders
Rest two minutes between each round. Post time to comments.
Are you a man with no excuses, Zach Even-Esh
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Wednesday WOD, September 1, 2010
Posted on 31. Aug, 2010 by Amie.
WOD:
21-15-9
Deadlift (225 lb./165 lb.)
Box Jump
400m Run
Post time to comments.
September Challenge
Ryan has created a monthly challenge for you. This month will test how well-rounded of an athlete you are. Check out your own benchmark scores for deadlift, squat, clean, jerk and bench press. Can you lift 225 lbs. (male)/135 lbs. (female) on all of those? What about your time for 800m and 400m run?
If you are male, using 225 lbs., can you deadlift, squat, clean, jerk and bench press the weight, AND run 800m under 2:25?
If you are female, using 135 lbs., can you deadlift, squat, clean, jerk and bench press the weight, AND run 400m under 1:35?
As of today, in that challenge, where are you strongest? Weakest? Use the month of September to work on what you are weak at and see if by the end of September, you can accomplish most, if not all, of these feats. Keep in mind, this isn’t a contest of who is strongest – it’s a challenge for you to measure how well rounded you are as an athlete. Also remember technique is paramount; be sure that your lifts are technically sound and that you do not “grip and rip”. An athlete who can do all is a well-rounded athlete, both strong and fast.
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Tuesday WOD, August 31, 2010
Posted on 30. Aug, 2010 by Amie.
Mobility WOD (for those of you who have been having knee pain)…be sure to click on the “MOBILITY WOD” text and read the goodies KStar has laid out for us. (And yes, we are a few days behind on the mobility WOD project…be sure to get three lacross balls to use in the pain cave in the future. Feel free to read up on the posts as well because we will skip to the correct days next week!)
WOD:
As many rounds as possible in 15 minutes of:
Two rounds of Cindy (5 pullups, 10 pushups, 15 squats x 2)
5 Hang Cleans (135 lb./95 lb.)
200m Run
Post time to comments.
For our very own ECF7RRT (CF7 Running Club)…there’s an app for you guys! Best App for Runners, Core Performance.
What is your favorite app? Post thoughts to comments.
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CrossFit Games 2010
CrossFit Journal, Free Issue
