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
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