There are no evening classes tomorrow. 7, 8 and 9am classes only. We are closed Friday and Saturday and open back up on Monday Jan 4th with regular schedule. Robyn and a few other people are going to be working out at the gym at 10am Friday and Saturday. You are welcome to join them. This is not a fixed class environment but they will have a workout going and she'll make sure everyone knows what is up with all the movements.
Tech:
Squat Clean and Jerk 8x1
WOD:
3 rounds:
10 Power cleans and Jerk @ 50% of daily heavy single
10 Burpee pullups
20 Wallballs
10 x 1 min row w/t 1 min break Leaderboard
Ladies:
1. Hattie 2753m
2. Lauren 2497m
3. Chelsea 2300m
4. M 2289m
5. Bombshell 2233m
Men:
1. Solo 3088m
2. Scott ?
3. Tymac 2701m
4. Egypt 2663m
5.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
A little bit of Cardio for ya
WOD1:
1 mile run
Press 50% or 1 rep max x3 on the minute for 10 min
* warmup your press before you leave on your run.
WOD2:
10 sets for distance:
1:00 Row
1:00 Rest
Lynne Leaderboard
Ladies:
1. Roe 88 @ 75#
2. Ains 82 @ 95#
3. BB Guns 71@ 75#
4. Dimples 72 @ 75#
Men:
1. Scott 172 RX (Gym Record!!)
2. Solo 116 RX
3. Bayday 91 RX
On the ladies side I had to guess peoples weight to come up with leaderboard as nobody did RX.
1 mile run
Press 50% or 1 rep max x3 on the minute for 10 min
* warmup your press before you leave on your run.
WOD2:
10 sets for distance:
1:00 Row
1:00 Rest
Lynne Leaderboard
Ladies:
1. Roe 88 @ 75#
2. Ains 82 @ 95#
3. BB Guns 71@ 75#
4. Dimples 72 @ 75#
Men:
1. Scott 172 RX (Gym Record!!)
2. Solo 116 RX
3. Bayday 91 RX
On the ladies side I had to guess peoples weight to come up with leaderboard as nobody did RX.
Monday, December 28, 2009
Lynne
Tech:
5x hill sprint, 60 sec break between runs.
WOD:
5 rounds for time w/t 5 min break between rounds
Max Bodyweight Bench Press
Max Pullups
note: you cannot break at all between the bench and pullups, you must jump straight up to the bar. If you want to chalk your hands you must do so before your set begins. If you cannot get at least 8 reps of bodyweight on your first set than scale down the weight.
Front Squat Leaderboard
Ladies:
1. Hattie 820
2. Annie 808
3. Roe 760
4. Lauren 540
4. M 540
Men:
1. Solo 1240
2. Scott 1020
3. Bayday 1000
4. PMO 700
5. R Star 670
5x hill sprint, 60 sec break between runs.
WOD:
5 rounds for time w/t 5 min break between rounds
Max Bodyweight Bench Press
Max Pullups
note: you cannot break at all between the bench and pullups, you must jump straight up to the bar. If you want to chalk your hands you must do so before your set begins. If you cannot get at least 8 reps of bodyweight on your first set than scale down the weight.
Front Squat Leaderboard
Ladies:
1. Hattie 820
2. Annie 808
3. Roe 760
4. Lauren 540
4. M 540
Men:
1. Solo 1240
2. Scott 1020
3. Bayday 1000
4. PMO 700
5. R Star 670
Sunday, December 27, 2009
Normal Class Schedule mon,tues and wed
WOD:
1-10-1-20-1-30
Front Squat
Rest as needed between sets. Add up all 6 weight made for your total.
This is a new rep range .com has been playing with the last few days and I'm excited to see how it feels. Obviously none of us have tried this yet so I expect everyone to likely make mistakes in the weight they choose to go after. If you fail on any of the sets, simply chalk that up and move onto the next.
1-10-1-20-1-30
Front Squat
Rest as needed between sets. Add up all 6 weight made for your total.
This is a new rep range .com has been playing with the last few days and I'm excited to see how it feels. Obviously none of us have tried this yet so I expect everyone to likely make mistakes in the weight they choose to go after. If you fail on any of the sets, simply chalk that up and move onto the next.
Friday, December 25, 2009
Merry Christmas Everyone!!
Hope everyone has a great day today. See you boxing day at 9am to work off todays festive food.
Wednesday, December 23, 2009
CrossFit Games Sectional Registration
Those of you that are wanting to compete at the sectionals tryouts for the CrossFit Games, the online registration is now open. Go to crossfit.com and click on crossfit games link to register. The sectionals are going to be held in Squamish on March 27, 28th. It is going to be a great weekend for sure. The early plan is to head up to Whistler on Sunday night after the competition for a little "r and r". Registration is $100 for all athletes and $50 for spectators ( which myself and many others think is way too high). Anyone wanting to watch should wait a bit to see if that price comes down. If you are wanting to compete however do not wait as we don't know if there will be a limit to the amount of athletes aloud in.
Christmas Eve WOD:
Those of you who didn't do the twelve wods of christmas can do that. If you lifted today than we will take the time to work on some weaknesses and have some fun.
Holliday Hours Reminder
Dec 24: 7,8,9,2pm
Dec 25: closed
Dec 26: 9am
Dec 27: closed
Dec 28, Dec 29, Dec 30 : normal class schedule
Dec 31: 7,8,9am
Jan 1: closed
Jan 2: closed
Twelve Wods Of Christmas Leaderboard:
Ladies:
1. BB Guns 35:08
2. Annie 37:48
3. Hattie 36:35 w/t purple band
Men:
1. Monkey 27:40
2. Scott 29:27
3. GC 31:30
4. Pie 32:14
5. Pouja 42:13
Christmas Eve WOD:
Those of you who didn't do the twelve wods of christmas can do that. If you lifted today than we will take the time to work on some weaknesses and have some fun.
Holliday Hours Reminder
Dec 24: 7,8,9,2pm
Dec 25: closed
Dec 26: 9am
Dec 27: closed
Dec 28, Dec 29, Dec 30 : normal class schedule
Dec 31: 7,8,9am
Jan 1: closed
Jan 2: closed
Twelve Wods Of Christmas Leaderboard:
Ladies:
1. BB Guns 35:08
2. Annie 37:48
3. Hattie 36:35 w/t purple band
Men:
1. Monkey 27:40
2. Scott 29:27
3. GC 31:30
4. Pie 32:14
5. Pouja 42:13
Tuesday, December 22, 2009
The 12 WODS Of Christmas
This workout is courtesy of Sarah Bowling, Marrisa's sister who owns CrossFit Delray Beach. We issued a challenge to her to do The Lion last time it came up and this is what she has thrown back our way to try for fun.
THE 12 WODS OF CHRISTMAS
FOR TIME: Complete this list IN ORDER, using only ONE BAR for every applicable exercise.
RX Weight for MEN = #75 / RX Weight for WOMEN = #55. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me...1x 200 M RUN.
On the 2nd WOD of Christmas, my Coaches gave to me...2 x Thrusters (#75) and
...1 x 200 M RUN.
On the 3rd WOD of Christmas, my Coaches gave to me...3 x Push Press (#75)
...2 x Thrusters and
...1 x 200 M RUN.
On the 4th WOD of Christmas, my Coaches gave to me...4 x Power Cleans (#75)
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 5th WOD of Christmas, my Coaches gave to me...5 x Deadlift (#75)
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 6th WOD of Christmas, my Coaches gave to me...6 x SDHP (#75)
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 7th WOD of Christmas, my Coaches gave to me...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 8th WOD of Christmas, my Coaches gave to me...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 9th WOD of Christmas, my Coaches gave to me...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 10th WOD of Christmas, my Coaches gave to me...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 11th WOD of Christmas, my Coaches gave to me...11 x Walk-Lunges(#45)
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 12th WOD of Christmas, my Coaches gave to me...12 x Squat Jumps
...11 x Walk- Lunges
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
Grace Leaderboard
Ladies:
1. Hattie 4:03 (Gym Record!!)
2. Firestarter 4:18
3. Dimples 5:43 @ 85#
Men:
1. Solo 3:18
2. GC 4:03
3. Jabybay 7:07
4. Pouya 7:57
THE 12 WODS OF CHRISTMAS
FOR TIME: Complete this list IN ORDER, using only ONE BAR for every applicable exercise.
RX Weight for MEN = #75 / RX Weight for WOMEN = #55. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me...1x 200 M RUN.
On the 2nd WOD of Christmas, my Coaches gave to me...2 x Thrusters (#75) and
...1 x 200 M RUN.
On the 3rd WOD of Christmas, my Coaches gave to me...3 x Push Press (#75)
...2 x Thrusters and
...1 x 200 M RUN.
On the 4th WOD of Christmas, my Coaches gave to me...4 x Power Cleans (#75)
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 5th WOD of Christmas, my Coaches gave to me...5 x Deadlift (#75)
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 6th WOD of Christmas, my Coaches gave to me...6 x SDHP (#75)
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 7th WOD of Christmas, my Coaches gave to me...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 8th WOD of Christmas, my Coaches gave to me...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 9th WOD of Christmas, my Coaches gave to me...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 10th WOD of Christmas, my Coaches gave to me...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 11th WOD of Christmas, my Coaches gave to me...11 x Walk-Lunges(#45)
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 12th WOD of Christmas, my Coaches gave to me...12 x Squat Jumps
...11 x Walk- Lunges
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
Grace Leaderboard
Ladies:
1. Hattie 4:03 (Gym Record!!)
2. Firestarter 4:18
3. Dimples 5:43 @ 85#
Men:
1. Solo 3:18
2. GC 4:03
3. Jabybay 7:07
4. Pouya 7:57
Monday, December 21, 2009
Grace
Tech:
Back Squat 4x4
Power Clean Max Single
WOD:
"Grace"
30 Clean and Jerks for time @ 135/85
Cindy Leaderboard
Ladies:
1. Firestarter 20 2/3 ( New Gym Record!!)
2. BB Guns 17 1/3
3. Dimples 13 1/3
Men:
1. Steven Bunches 24
2. Solo 22 2/3
3. Slats 20 2/3
4. Ant 20 2/3
5. Jaybay 14 1/3
Back Squat 4x4
Power Clean Max Single
WOD:
"Grace"
30 Clean and Jerks for time @ 135/85
Cindy Leaderboard
Ladies:
1. Firestarter 20 2/3 ( New Gym Record!!)
2. BB Guns 17 1/3
3. Dimples 13 1/3
Men:
1. Steven Bunches 24
2. Solo 22 2/3
3. Slats 20 2/3
4. Ant 20 2/3
5. Jaybay 14 1/3
Sunday, December 20, 2009
Cindy
Thank you to everyone who came out on Saturday night. I hope everyone had a good time. Thank you so much to the "Young Executives" who played our party for much less than they would normally do. I think they were fantastic and I can't wait to have them back. Murder, OZ, Duke, Rich Smith and Jonny. On another note Connie Chungs girlfriend lost a ring on Saturday night. It has a purple stone in it. If anyone has seen it or picked it up please let me know.
Tech:
Deadlift 5x2
WOD:
"Cindy"
rounds in 20min
5 pullups
10 pushups
15 Squats
Tech:
Deadlift 5x2
WOD:
"Cindy"
rounds in 20min
5 pullups
10 pushups
15 Squats
Friday, December 18, 2009
Lumberjack 20
This is taken from CrossFit.com
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
WOD:
"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB swings Black/Red
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups Chest to Bar/ Regular
Run 400m
20 Box jumps 24/20
Run 400m
20 Hang Squat Cleans 95/65
Run 400m
Obiously the weight for some of these movements is very advanced. Please scale down as needed. Each athlete will only be able to use one bar. Having to shed the weight off the bar and reset for each of these exercises will be part of the workout. If you are a new athlete to the gym, this workout will be subbed down quite a bit. Weather is supposed to be dry but cold so please dress accordingly.
Look forward to seeing everyone Saturday Night around 7 for the CrossFit Lions Christmas Party. If you are planning on drinking please leave your car at home.
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
WOD:
"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB swings Black/Red
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups Chest to Bar/ Regular
Run 400m
20 Box jumps 24/20
Run 400m
20 Hang Squat Cleans 95/65
Run 400m
Obiously the weight for some of these movements is very advanced. Please scale down as needed. Each athlete will only be able to use one bar. Having to shed the weight off the bar and reset for each of these exercises will be part of the workout. If you are a new athlete to the gym, this workout will be subbed down quite a bit. Weather is supposed to be dry but cold so please dress accordingly.
Look forward to seeing everyone Saturday Night around 7 for the CrossFit Lions Christmas Party. If you are planning on drinking please leave your car at home.
Christmas Party is Tomorrow Night!!
7pm ish start time. Reminder that the cost is $10 and if you would like to bring a few soda pops that would be great. We will have some food here but dinner should be eaten before hand. Also the upper parking lot will be closed, so please park on the street and walk up the ramp. All are welcome and I am really looking forward to having a few Christmas cocktails with everyone.
W/U:
"Death by 10m" : minutes 4-12
Tech:
Front Squat 5x1
WOD:
21,15,9
Ring Dips
GHD Situps
Good Mornings 95/65 : Scale up or down as needed
Wednesday, December 16, 2009
Little bit of running and hard gymnastics movements
Tech:
Turkish Getup 5x5
WOD:
5 rounds for time:
1 Building Lap
10 HSPU
10 L-Pullups
Burpee Wallball Leaderboard
Ladies:
1. BB Guns 9:33
2. Annie 12:35
3. Lauren 12:41
Men:
1. Monkey 10:18
2. Ant 11:58
3. GC 12:09
4. Pie 12:40
5. Knight 13:32
Turkish Getup 5x5
WOD:
5 rounds for time:
1 Building Lap
10 HSPU
10 L-Pullups
Burpee Wallball Leaderboard
Ladies:
1. BB Guns 9:33
2. Annie 12:35
3. Lauren 12:41
Men:
1. Monkey 10:18
2. Ant 11:58
3. GC 12:09
4. Pie 12:40
5. Knight 13:32
Tuesday, December 15, 2009
Burpees and Wallballs
Tech:
2 bodyweight Back Squats x 10 w/t 45 sec break between sets. Focus on speed out of the hole.
WOD:
2 bodyweight Back Squats x 10 w/t 45 sec break between sets. Focus on speed out of the hole.
WOD:
50 burpees
Full recovery
50 wallballs
Full recovery
50 burpees
Full recovery
50 wallballs
You are going for total time of work done. You should rest approx 5min between exercises.
"Jackie" Leaderboard
Ladies:
1. Firestarter 8:07 (Gym Record)
2. Ains 8:45
3. Roe 9:00 ( not sure if this is roe or not. Couldn't read the board)
4. Dimples 12:09
Men:
1. Monkey 6:02 (Gym Record)
2. GC 7:35
3. Deaner 8:21
4. Tymac 8:27
5. Jaybay 8:58
Monday, December 14, 2009
"Jackie" + Holliday Class Schedule
Holliday classes are as follows.
Tech:
Thruster 5x3, work up to a heavy triple then repeat for 5 sets w/t 90sec break in between
Snatch Balance 5x1
WOD:
"Jackie"
1000m row
50 thrusters 45#/35#
30 pullups
Monday Leaderboard
Ladies:
1. BB Guns 13
2. Roe 10.5
3. Annie 14 w/t front squat + pullups
4. Shadi 10 w/t pullups
Gents:
1. Jaybay 13 + 1 DL
2. Solo 13 + Cleans ( not full depth on the overhead squats)
3. Connie 12 ( Did more than RX weight because he is huge)
4. Knight 10 + DL
- Dec 24th: 7,8,9am + 2pm
- Dec 25th Closed
- Dec 26th 9am
- Dec 31st 7,8,9am
- Jan 1st Closed
- Jan 2nd Closed (this is a Saturday)
Tech:
Thruster 5x3, work up to a heavy triple then repeat for 5 sets w/t 90sec break in between
Snatch Balance 5x1
WOD:
"Jackie"
1000m row
50 thrusters 45#/35#
30 pullups
Monday Leaderboard
Ladies:
1. BB Guns 13
2. Roe 10.5
3. Annie 14 w/t front squat + pullups
4. Shadi 10 w/t pullups
Gents:
1. Jaybay 13 + 1 DL
2. Solo 13 + Cleans ( not full depth on the overhead squats)
3. Connie 12 ( Did more than RX weight because he is huge)
4. Knight 10 + DL
Sunday, December 13, 2009
Christmas Party Next Saturday Night
Tech:
Deadlift 5x3 ( If you are a new athlete to classes we will spend this time going over the movements in the workout.)
WOD:
As many rounds in 20 minutes of:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb
The weight for the bar exercises is 1/2 your bodyweight. No racks allowed. Please bring long socks or pants for the rope climb.
Saturday, December 12, 2009
No "Lumberjack" tomorrow
Workout is TBA but we will not be running outside. Just as an FYI. See you at 9 or 10am.
P.S. Invictus the new Matt Damon movie sucked.
P.S. Invictus the new Matt Damon movie sucked.
Thursday, December 10, 2009
Clean and Jerk + Snatch
I think we should forget about training for the Sectionals and try and put a team together to take on this group. We can take them.
Today we are going to work on both Olympic lifts. The Squat Clean and Jerk and the Snatch. If you are a new athlete here you likely will just be working the Clean and Jerk.
WOD:
Clean and Jerk 6x2 ( should get up to roughly 80% of your 1 rep max. No more)
Snatch - 8x1 work up to a heavy single
* note this might take more than an hour to complete. If you can stay past the hour to finish up that would be great. If not no problem.
"31" Leaderboard
Ladies:
1. Annie 16:36
2. BGuns 18:43
3. Hattie 18:36 w/t girl pushups
4. Roe 19:23 w/t girl pushups
Men:
1. Solo 18:32
2. GC 19:49
3. Pie 22:53
4. Ant 25:01
5. Jerry Rice 30:54
Wednesday, December 9, 2009
Happy 31st Birthday GC
Tech:
Muscle Ups or kipping pullups
WOD:
"31"
3.1 rounds for time:
31 Pushups
31 SDHP 75/45
31 Thursters 75/45
The .1 rounds is an addtional 31 reps of any of the three exercises in the workout. For example when you are done the three rounds you can then do 10 pushups, 11 SDHP and 10 thrusters or you can do 31 pushups. Up to you. Also within the pushup portion of the workout you must also complete 31 burpees. Each burpee will also count as a pushup. You may complete those 31 burpees at any point during the workout.
Tuesday, December 8, 2009
Oh my God my quads are sore
WOD:
A. Push Press 6x2, rest as needed
B1. 15 KB Swings x5 , 30 sec rest
B2. 30 double unders x5, 30 sec rest
C. Back Ext 3x20, 60 sec rest
Jumping Squat WOD Leaderboard
Ladies:
1. Rocket 13:42
2. Annie 14:30
3. Roe 18:21
Men:
1. Monkey 9:54
2. Bunches 9:43 ( subbed ring push ups for situps. that is why he didn't get the victory today, but I thought it deserved 2nd at least(
3. Dre 12:22
4. GC 14:40
5. Slats 16:47
Monday, December 7, 2009
Jumping Squats
Another good metabolic conditioning workout. This one is of a more muscular fatiguing variety compared with yesterdays WOD. This will be followed by a strength session on Wednesday. Lots of pictures and videos to follow from the weekend. Also stay tuned for a new goal setting program at the Den as well as CrossFit Lions first official CrossFit competition coming up in the spring.
WOD:
25 jumping squats with 45#
21 Pullups
21 situps
25 jumping squats
18 pullups
18 situps
25 jumping squats
15 pullups
15 situps
25 jumping squats
12 pullups
12 situps
25 jumping squats
9 pullups
9 situps
25 jumping squats
6 pullups
6 situps
Compare times with workout done on Friday Feb 17th and July 9th. Situps are anchored
CF Winter Challenge WOD 2 Leaderboard
Ladies:
None done at RX
Male:
1. Bunches 11:28 ( I believe this would have won the event in Victoria)
2. Monkey 11:58
3. Evil Kyp 15:48
4. Beaner 18:37
CF Winter Challenge WOD 2 Leaderboard
Ladies:
None done at RX
Male:
1. Bunches 11:28 ( I believe this would have won the event in Victoria)
2. Monkey 11:58
3. Evil Kyp 15:48
4. Beaner 18:37
Sunday, December 6, 2009
Fantastic Work at The CrossFit Winter Challenge
More to come on this but we had an awesome time this weekend in Victoria and I was so proud of everyone's performance in the three events. Final placing to come but here were a few highlights.
Kioks finishing 2nd in the second WOD for advance males and started the WOD with a 5:05 mile. I believe "B" won the intermediate class 2nd WOD. I finished 2nd in the first workout for advance males. There was many other great moments and all those involved please leave a comment with your thoughts on the weekend and if you would like to do stuff like this in the future (judging by the party we through down on Saturday night I think it will be a resounding yes). In honor of the great effort done yesterday I would like the gym to tackle one of these workouts tomorrow. If you competed this weekend and feel the urge to come in the gym, I will have seperate programming for you.
TECH:
Sumo Deadlift 5x3
WOD:
"CrossFit Winter Challenge WOD 2"
1 mile run *
30 box jumps
30 burpees
30 wallballs
30 GHD Situps
* Please bring warm running gear for the run. If you didn't bring any than you may row 1700 meters as a sub. I would prefer everyone to run however. Also I will take this time and say that it is your responsibility to bring outside weather gear to the gym each day if you see a run in programming.
Kioks finishing 2nd in the second WOD for advance males and started the WOD with a 5:05 mile. I believe "B" won the intermediate class 2nd WOD. I finished 2nd in the first workout for advance males. There was many other great moments and all those involved please leave a comment with your thoughts on the weekend and if you would like to do stuff like this in the future (judging by the party we through down on Saturday night I think it will be a resounding yes). In honor of the great effort done yesterday I would like the gym to tackle one of these workouts tomorrow. If you competed this weekend and feel the urge to come in the gym, I will have seperate programming for you.
TECH:
Sumo Deadlift 5x3
WOD:
"CrossFit Winter Challenge WOD 2"
1 mile run *
30 box jumps
30 burpees
30 wallballs
30 GHD Situps
* Please bring warm running gear for the run. If you didn't bring any than you may row 1700 meters as a sub. I would prefer everyone to run however. Also I will take this time and say that it is your responsibility to bring outside weather gear to the gym each day if you see a run in programming.
Friday, December 4, 2009
9am class only tomorrow
As previously stated there will only be 1 class tomorrow, the 9am. GC has kindly offered to open up the gym and do his best to run the class. He is not a coach so be kind to him.
WOD:
"White Men Can't Jump"
3 rounds for time
20 Hang Squat Cleans @ 95/65
30 Wallballs
40 Jumping Pullups
50 Box jumps 20"/16"
If you are a new athlete and aren't really comfortable with the clean than please sub for a D ball slam. The 16" box jumps are setup by stacking 4 45# plates ontop of each other. Jumping pullups height is determined by putting both hands straight overhead. The bar should be at wrist height. However scale down the height if you are finding that challenging.
Wish us luck. Will try and keep you updated on our twitter page. Cheers.
WOD:
"White Men Can't Jump"
3 rounds for time
20 Hang Squat Cleans @ 95/65
30 Wallballs
40 Jumping Pullups
50 Box jumps 20"/16"
If you are a new athlete and aren't really comfortable with the clean than please sub for a D ball slam. The 16" box jumps are setup by stacking 4 45# plates ontop of each other. Jumping pullups height is determined by putting both hands straight overhead. The bar should be at wrist height. However scale down the height if you are finding that challenging.
Wish us luck. Will try and keep you updated on our twitter page. Cheers.
Thursday, December 3, 2009
"Diane" -- Saturday Class schedule
Tech:
Front Squat 4x4
WOD:
"Diane"
21,15,9
Deadlift 225/185
HSPU
If the rx weight is over 70% of your 1 rep max for the deadlift than please scale down. If you don't have a HSPU than scale down the height or do a strict press.
This Saturday Dec 5th, a bunch of us are going over to Victoria to compete in the CrossFit Winter Challenge. There will only be one class on Saturday at 9am and it will not be coached. GC is going to open up the gym and there will be a workout assigned. Wish us luck. I'll try and update the blog once the competition is done or check out twitter page.
Front Squat 4x4
WOD:
"Diane"
21,15,9
Deadlift 225/185
HSPU
If the rx weight is over 70% of your 1 rep max for the deadlift than please scale down. If you don't have a HSPU than scale down the height or do a strict press.
This Saturday Dec 5th, a bunch of us are going over to Victoria to compete in the CrossFit Winter Challenge. There will only be one class on Saturday at 9am and it will not be coached. GC is going to open up the gym and there will be a workout assigned. Wish us luck. I'll try and update the blog once the competition is done or check out twitter page.
Wednesday, December 2, 2009
Squat Clean + Hang Squat Clean
WOD:
Squat Clean + Hang Squat Clean - Go for max weight completed
Ring Dips 3x20 with 120 sec between sets
Back Ext 3x15 with 60 sec between sets
"The Power Of Ten" Leaderboard
Ladies:
1. B 16:29
2. Robyn 16:52
3. Roe 19:19
4. Annie 19:28
5. Dimples 19:53
Men:
1. Solo 14:16
2. Tymac 15:58
3. Ant 16:41
4. Knight 17:34
5. Laps 22:09
Squat Clean + Hang Squat Clean - Go for max weight completed
Ring Dips 3x20 with 120 sec between sets
Back Ext 3x15 with 60 sec between sets
"The Power Of Ten" Leaderboard
Ladies:
1. B 16:29
2. Robyn 16:52
3. Roe 19:19
4. Annie 19:28
5. Dimples 19:53
Men:
1. Solo 14:16
2. Tymac 15:58
3. Ant 16:41
4. Knight 17:34
5. Laps 22:09
Tuesday, December 1, 2009
The Power of Ten
Tech:
Push Press 5x3
WOD:
"The Power of Ten"
10 rounds for time:
10 Calorie Row
10 Pike situps ( Arms straight behind your head and you have to bring your back off the ground and touch your shins with your arms)
10 walking lunges per leg
"Angie" Leaderboard
Ladies:
1. Robyn 16:59 (Gym Record and Personal Best by over 2min)
2. Annie 22:28
Men:
1. Kioks 15:57 ( his old PB was 31:35....wow)
2. Slats 16:38 ( PB and nice to have him back)
3. GC 19:13 (PB)
4. Connie 20:23
5. Solo 20:36
Push Press 5x3
WOD:
"The Power of Ten"
10 rounds for time:
10 Calorie Row
10 Pike situps ( Arms straight behind your head and you have to bring your back off the ground and touch your shins with your arms)
10 walking lunges per leg
"Angie" Leaderboard
Ladies:
1. Robyn 16:59 (Gym Record and Personal Best by over 2min)
2. Annie 22:28
Men:
1. Kioks 15:57 ( his old PB was 31:35....wow)
2. Slats 16:38 ( PB and nice to have him back)
3. GC 19:13 (PB)
4. Connie 20:23
5. Solo 20:36
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