WOD

February 12, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

I would like Uncle Russ and Travis to complete the WOD today like this…with some strong eye contact.

Strength:

Clean & Jerk 3RM 

WOD:

“Grace”

30 Clean & Jerks (135/95)

 

February 11, 2014

By Tony Fusaro | October 5, 2016 | 6 Comments

This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back.  He was paralyzed from the waist down and without medical coverage the CF community has been doing what it does best, coming together in support and raising money to help fund his recovery.  This event is open to the entire Pittsburgh CF community and is a great opportunity to interact with our fellow CrossFitters for a good cause.  In support of this we will be cancelling the Team WOD on Sat. and if anybody would like to attend are more than welcome to join us at CFMTL. The 10am community class will still be on.  Afterwards we will be leaving from the gym and heading over to CFMTL.  Below is a link with the info. for the event.  Any other questions see me in class.

https://www.facebook.com/events/203977256464720/ 

Strength:  

Push Press 3X5 (+5)

WOD: 

3rds

30 KBS

25 Pullups

20 S2OH

February 10, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

Note:  We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket.  We will be pulling a name this coming Fri. so please be square before then.  

Strength: 

Thruster – 30 min to work to a heavy single or simply work technique

WOD:

12-9-6-3

Front Squat (135/95)

Ball Slams

February 7, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

This is what we’re going to look like today doing the WOD!

Skill:

Handstand Work 

**Pushups/Kicking up onto the wall.

WOD:

“Diane”

21-15-9

Deadlift (225/135)

HSPU

February 6, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

Today we will introducing a new movement, floor press.  Upper body pressing is imperative to building strength and for now this is how we will achieve it.  Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class.

“To set-up for the barbell version you will need a power rack (unless you have a training partner willing and able to deadlift the bar and hand it to you). Lying on the floor as you would on a bench with your shoulder blades pulled together, elbows tucked, back arched and feet flat you will un-rack the bar, lower it under control until your triceps touch the ground, pause for a split second and reverse the movement; simple as that.”

 http://www.youtube.com/watch?feature=player_embedded&v=ueRcdcQsIyM

Strength:

Back Squat 3X5 (+5)

Floor Press 6,6,6

MetCon:

2min Airdyne test for calories

February 5, 2014

By Tony Fusaro | October 5, 2016 | 4 Comments

WOD: 

1 Bar Muscle Up

10 C2B Pullups

20 HPC (135/95)

30 Burpees

40 KBS (50/35)

50 Wall Ball (20/14)

40 KBS

30 Burpees

20 HPC (135/95)

10 C2B Pullups

1 Bar Muscle Up

**HPC – Hang Power Clean

**C2B – Chest to bar

 

February 4, 2014

By Tony Fusaro | October 5, 2016 | 0 Comments

If you are participating in the nutritional challenge please make sure you drop off your entry fee, $10, to myself or April before weeks end.  Also there will be the penalty jar up at the gym for any “mis-steps” during the challenge.  Penalty jar will be on the honor system so let’s make sure we’re doing what is right.  

Strength:

Snatch 3×3

**Compare to 1/22/14

MetCon:

20 Snatches (95/65)

30 Double Unders

15 Snatches

30 Double Unders

10 Snatches 

30 Double Unders

February 3, 2014

By Tony Fusaro | October 5, 2016 | 1 Comment

I hope everybody is off to a good start with the challenge.  Remember to visit and use the FB group to share ideas and be motivated to stay on track.  

Strength:

Front Squat 3X5 (+5)

WOD:

Barbell Complex

3 Power Cleans

2 Front Squats

1 Jerk

**As Heavy As Possible

January 31, 2014

By Tony Fusaro | October 5, 2016 | 4 Comments

After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent?

http://games.crossfit.com/workouts/the-open  

Strength:

Deadlift 5RM (+10)

WOD:

2013 Open  11.2

10min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

 

 

January 30, 2014

By Tony Fusaro | October 5, 2016 | 1 Comment

Skill: Overhead Squat

**We will spend the first part of class reviewing and drilling proper OHS mechanics

Strength:

Snatch Complex

1 Power Snatch

1 OHS

1 Power Snatch

1 OHS