Archive for October 2016
February 7, 2014
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
Read MoreFebruary 6, 2014
Today we will introducing a new movement, floor press. Â Upper body pressing is imperative to building strength and for now this is how we will achieve it. Â 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…
Read MoreFebruary 5, 2014
WOD:Â 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 Â
Read MoreFebruary 4, 2014
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. Â Also there will be the penalty jar up at the gym for any “mis-steps” during the challenge. Â Penalty jar will be on the honor system so let’s make sure we’re…
Read MoreFebruary 3, 2014
I hope everybody is off to a good start with the challenge. Â Remember to visit and use the FB group to share ideas and be motivated to stay on track. Â Strength: Front Squat 3X5 (+5) WOD: Barbell Complex 3 Power Cleans 2 Front Squats 1 Jerk **As Heavy As Possible
Read MoreJanuary 31, 2014
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…
Read MoreJanuary 30, 2014
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 Â Â Â Â Â Â Â Â Â Â Â
Read MoreJanuary 29, 2014
Strength: Power Clean 3,3,3,3,3 **Increasing weight each set WOD: ME Power Clean 3min Rest 3min ME Power Clean 2min Rest 2min ME Power Clean 1min
Read MoreJanuary 28, 2014
News alert:  Since Mother Nature is deciding to be a frigid old women (literally) we’re going to cancel the 7am class.  Trying to do work when it is -30 outside is ridiculous.  Regular schedule for the rest of the day.  Strength: Push Press 3X5 (+5) WOD: “Barb” 3rds 20 Pullups 30 Pushups 40 Situps…
Read MoreJanuary 27, 2014
Thank you to everybody that came out yesterday for the nutritional seminar to learn about proper nutrition and supplementation and how it relates to your performance. Â The challenge will be starting next Saturday when we will be performing the workout and taking measurements. Â If anybody is interested in using the Advocare products we introduced on…
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