June 2010 Archives

WOD
"The Newport Crippler"
For time:
30 Back squats (Bodyweight or 225/Bodyweight or 135)
1 mile run

WOD
5 rounds for time:
40 Double-unders
30 Box jumps (24/18)
20 Kettlebell swings (55/35)

Strength
Deadlift 5-5-5-5

WOD
AMRAP in 10 minutes of:
5 Handstand Push-ups
10 Ring Dips
5 Burpees

WOD
3 rounds for time:
800 meter run
30 Pull-ups
15 Thruster (95/65)

Rest day / make up a missed WOD

WOD
Run 5k - find a local trail or use MapMyRun. Post times and/or coordinate group runs in comments.

The gym will be closed tomorrow for the Women's Only Olympic Lifting Seminar 10:00 - 2:00. There are still a few spots remaining. Register

WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This week we will be doing our Benchmark on Friday instead of Thursday -- just this week.

Strength
Hang Power Clean 1-1-1-1-1

WOD
For time:
50 ft. Bear crawl
25 Push-ups
5 GHD sit-ups
50 ft. Bear crawl
20 Push-ups
10 GHD sit-ups
50 ft. Bear crawl
15 Push-ups
15 GHD sit-ups
50 ft. Bear crawl
10 Push-ups
20 GHD sit-ups
50 ft. Bear crawl
5 push-ups
25 GHD sit-ups

Reminder: we have 2 days left to collect enough participants for the Plane Pull 2010. Please sign up on the gym wall if you'd like to join us.

WOD
400m run
Then 3 rounds of:
12 deadlift (225/185)
24 pull-ups
Then 400m run to finish

Strength
Overhead Squat 1-1-1-1-1-1-1

WOD
3 rounds for time:
50 meter sprint
50 meter standing broad jump
50 double-unders

WOD
3 rounds for time:
10 squat clean and jerk (135/95)
20 toes-to-bar
30 burpees

Rest day / make up a missed WOD

Thank you to Mike and Dominique for an impressively relevant, helpful gymnast skill seminar. Attendees please leave thoughts, feedback in comments.

9:00am WOD TBA at gym
10:00 - 4:00pm Gymnastic Skill Seminar
There are still a few spots remaining if you'd like to join us. Register before 10am.

Strength:
Front Squat 1-1-1-1-1

WOD
AMRAP in 10 minutes of:
3 thruster (95/65)
5 push-ups
7 jumping air squats
50m sprint

WOD
"Fight gone bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating, three rounds total. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate" athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Good news! Based on the recent member survey we will be adding more classes beginning on Monday, July 12. We're going to be open 38hr / wk!

1) Noon - 1:00 class on Mon, Tue, Thurs, & Fri. This class has been requested by several night-shift workers, moms, and those who want to stop in over lunch.

2) 8:00-9:00pm on Mon and Wed. For our friends at the Cleveland Clinic!

In an effort to hit the ground running on these new hours we are offering a one-time only discount to new members who plan to attend to attend these new hours: 50% discount on your first month! Sign up for any member plan before July 4 with your membership to begin July 15 and billing will refund your card 50% after your purchase.

WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell swings (55/35)
Burpees
Pull-ups

Strength
Push Press 1-1-1-1-1

WOD
Tabata Deadlift (225/155) and Double-unders

This is an 8-minute work out. You will alternate between deadlifts and double-unders (substitute: the ever-so-nasty tuck jumps!) for every round of 20 seconds on, 10 seconds off. Example: Clock starts.  Perform as many deadlifts as possible for 20 seconds. Rest for 10 seconds. Complete as many double-unders as possible for the next 20 seconds. Rest for 10 seconds. Continue this pattern for 8 minutes. Clock stops. Score is total reps.

Update: today's update was delayed because our webhost's server was down for upgrading

Reminder:
This Saturday, June 19, Gymnastics Skill Seminar - register
Saturday, June 26, Women ONLY Olympic Lifting Seminar - register

Skill
Overhead Squat or Snatch technique

WOD
Northeast Regional WOD
For time:
21-15-9 reps of:
Overhead squat (135/85)
Chest-to-bar pull-ups

Rest day / make up a missed WOD

THANK YOU to all who showed up to move 12,000lb of mats yesterday. Even after doing CrossFit for three years it is amazing to see so many CrossFit athletes come together to help out. Whether it is sharing tips to improve, supporting one another through an especially difficult WOD, or helping the gym as we grow -- the quality of character of our members is something we are truly thankful for!

WOD
10am Individual WOD TBA at gym
11am Group WOD: Move 6 tons for time!

5 Power snatch (135/85)

Strength:
Back squat 1-1-1-1-1
(20 min time limit)

WOD:
1 mile run for time

Reminder: Our gymnastic skill seminar with Olympic Gold Medalist Dominique Moceanu-Canales and gymnast Dr. Mike Canales is less than 2 weeks away. Register now to reserve your spot on June 19. Learn how basic gymnast skills improve your CrossFit times. Includes muscle-up progressions, handstands, tumbling basics, ring basics, hip and shoulder flexibility, front lever, Back lever, Iron cross, Olympic cross, Maltese cross, L-sit, V-sit, Manna...

Strength
Push or split jerk
2-2-2-2-2
(15 min time limit)

WOD
3 rounds for time:
30 wall balls
15 GHD sit-ups (x2 abmat)
30 double-unders

Rest day / make up a missed WOD

9AM WOD Only - to be announced at gym
10AM-2PM Olympic Lifting Seminar with Coach Dan Bell (register)

WOD
AMRAP in 15 minutes:
9 Pull-ups
18 Box jumps (24/18)
50 ft. Bear crawl

WOD
21-15-9 reps of:
Handstand push-ups [freestanding demo, assisted demo]
Ring-dips [demo]
Push-ups [demo]

Reminder: there are only a few spots remaining in coach Dan Bell's Olympic Lifting seminar this Saturday. For those of you who still need to learn the clean, jerk, and snatch to participate in all CrossFit WODs, this seminar is for you. Register.

WOD
4 rounds for time:
400m run
50 air squats