WOD

February 18, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

News and Notes:

We’re supposed to get a few inches of snow and ice tonight so please keep an eye out for updates on possibly cancelling the morning class.

Please make sure that you are in the habit of signing up for classes.  If you were at the gym tonight you saw how busy the evenings are becoming and we cap classes at 8 members.  Don’t make me be the guy that tells you you can’t work out because you were not signed up.

Below is a great article from  Games athlete Talayna Fortunato on mistakes CrossFitter’s commonly make.  This article is directed towards individuals looking to compete but much of what she says applies to us all.  Plenty of good advice and sometimes it helps to hear it from somebody other than me:)

http://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make

Strength:

Push Press 3×5 (+5)

MetCon:

5rds

:30 max S2OH

:30 max Double Unders

1:00 min Rest

 

February 17, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

Mmmmm bacon.  

http://www.youtube.com/watch?v=cG2krftM2eQ

Strength:

Front Squat 3×5 (+5)

WOD:

“Air Force WOD”

20 Thrusters (95/65)

20 SDLHP

20 Push Press

20 OHS

20 FS

*4 burpees at the top of every min.

**Compare to 10/9/2013

February 14, 2014

By Tony Fusaro | October 5, 2016 | 0 Comments

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more gems!  “LIGHT WEIGHT BABY”

Strength:

Deadlift 5RM (+5)

WOD:

Open 11.2

15min AMRAP

9 Deadlifts (155/100)

12 HRPU

15 Box Jumps (20/14)

February 13, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

 

Use this video for inspiration.  If you keep squatting, one day you will be able to yell “LIGHT WEIGHT BABY!!”  Also, if anybody needs hyped up today and would like me to slap their back prior to squatting, I’m your guy.

http://www.youtube.com/watch?v=aaHh8tptUxs

Strength:

Back Squat 3×5 (+5)

MetCon:

EMOM 16min

Even: 3 Back Squat @80%

Odd: 8 Wall Balls (20/14)

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