WOD: 6.15.14

“When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man around. But when I got to be twenty-one, I was astonished at how much he had learned in seven years.”

~Mark Twain

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WOD:

5-Rounds for time of:

  • 20 Turkish Get-ups, 10 each arm (53/35-pounds)

  • 15 Strict Pull-ups

  • 400m Run

 

 

“The Turkish Get-Up Series: The Steps” with Jeff Martone

WOD: 6.14.14

“Running is a road to self-awareness and reliance-you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet.”
~Doris Brown Heritage

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CrossFit – Running Fundamentals

The Endurance Paradigm with Brian MacKenzie

Team WOD:

15-minute AMRAP of:

  • Partner 1 performs Wall Balls (20/14-pounds) for total reps.

  • Partner 2 counts reps.

  • Partner 3 Runs 200m

When Partner 3 returns from the run he becomes the counter; Partner 2 performs Wall Balls, and Partner 1 goes on the run.

 

 

 

WOD: 6.13.14

“The greatness of a nation and it’s moral progress can be judged by the way its animals are treated.”

~Mahatma Gandhi

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WOD:

 

For time:

50 Deadlifts, (115/75-pounds)
50 Lunges, alternating legs
40 Back Squats, (115/75-pounds)
40 Toes-to-Bars
30 Power Cleans, (115/75-pounds)
30 Burpee Pull-ups
20 Thrusters, (115/75-pounds)
20 Triple-Unders

 


Hanging Ab Exercises

 


Quick tips for the Thruster Crossfit with Jason Khalipa

 

WOD: 6.12.14

“You’ve always had the power my dear, you just had to learn it for yourself.”

 ~Glinda, Wizard of Oz

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Strength: Snatch Balance 1RM

 

Fitness:

Six Rounds with one-minute at each of the following stations:

  • Row (for calories)

  • Burpee Box Jumps (24/20-inches)

  • Rest

 

Performance: 

Dynamic Effort Upper Body:

Bench Press with Bands @50% of floor press 1RM for 9 sets of 3 (rest 30-45 seconds between sets)

 

Accessory Work:

Glute Ham Raises 3×10

GHD Sit-ups 3×15

 

 

 

 

WOD: 6.11.14

I KNOW THAT EVERYTHING HAPPENS FOR A REASON,

BUT SOMETIMES I WISH I KNEW WHAT THAT REASON WAS.

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Fitness:

3-Rounds for time of:

  • Run 600m

  • 30 American Kettlebell Swings (35/26-pounds)

  • 30 Push-ups

 

 

Performance:

“Badger”

3-Rounds of:
30 Squat Cleans, (95/65-pounds)
30 Pull-ups
Run 800 meters
For Time:
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

 

 

 

 

 

 

WOD: 6.10.14

“We are here to laugh at the odds and live our lives so well that death will tremble to take us.” ~Charles Bukowski

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Strength:

“Push Press”

Push Press
1 Rep Max
For Max Weight


Reebok CrossFit ONE Movement Demo “Push Press”

 

Fitness:

“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
The Tabata “lowest set” scoring has to do with the initial application of the 20:10 work/rest application. It was introduced by Dr. Tabata to assist his bicycle athletes with an increase in VO2 max, and increase work capacity. The idea was not to 100% tax the athletes quickly, but rather to keep them at a high level of work over the entire set of 20:10 work/rest cycles. He would find out what the max wattage the athletes could hold, then would have them do the Tabata workout sessions from start to finish at 85% of their max wattage.

Tabata isn’t about “dash and crash,” It’s about going consistently hard throughout the entire workout. If your first set gets you 25 reps, and your last set gets you only 3, you’re missing the boat on this particular type of exercise. Try holding back a bit in the start, so you can finish at or near the same number of reps, or if you’re a glutten, push yourself harder to not fall off pace!

We don’t always score this way, but when we do it’s because we want you to work hard and not dog it for a single round. If you do have a bad round though it’s okay, we forgive you, but still give it your all. You’re only cheating yourself if you don’t!

 

 

Performance:

Tabata Intervals of:

  • Muscle-ups

  • Overhead Squats (75/55-pounds)

  • Box Jumps (30/24-inches)

  • Hang Power Cleans (135/95-pounds)

 

 

 

WOD: 6.9.14

“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.”

– Sir Winston Churchill

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WOD:

“Diane”

Deadlift (225/155-pounds)
Handstand Push-ups
21-15-9 reps, for time


Becky Conzelman Does “Diane” in 2:08

WOD: 6.8.14

WORK HARD IN SILENCE

LET SUCCESS MAKE THE NOISE

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WOD:

7-Rounds with a minute at each station of:

  • Double-Unders

  • Toes to Bar or V-Ups

  • Kettlebell Swings (53/35-pounds)

 

 

 

 

WOD: 6.7.14

There is No 12PM Class Today

“In the summer, the song sings itself.”

~William Carlos Williams

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WOD:

“DEL”

25 Burpees
Run 400 meters with a (20/14-pound medicine ball)
25 Weighted Pull-ups with a (20/12-pound kettlebell)
Run 400 meters with a (20/14-pound medicine ball)
25 Handstand Push-ups
Run 400 meters with a (20/14-pound medicine ball)
25 Chest-to-Bar Pull-ups
Run 400 meters with a (20/14-pound medicine ball)
25 Burpees
For time
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


CrossFit – WOD Demo with CrossFit Praxis

THE COAT CHECK IS FULL

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 PLEASE PICK UP YOUR STUFF THIS WEEK

ALL UNCLAIMED ITEMS WILL BE DONATED TO CHARITY

WOD: 6.6.14

“Long term consistency trumps short term intensity.”

~Bruce Lee

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WOD:

 

Row 1000m

  • 60 Sit-ups

  • 50 American Kettlebell Swings (53/35-pounds)

  • 40 Wall Balls (20/14-pounds)

  • 30 Push-ups

  • 20 Pull-ups

  • 10 Split Lunge Jumps, (on each leg)

Run 1000m

 

WOD: 6.5.14

“A dream is just a dream.  A goal is a dream with a plan and deadline.”
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Strength:

  • Sumo Deadlift with band 1RM


Movement Demo – The Sumo Deadlift

Fitness:

1 minute of Box Jumps (24″/20″)
1 minute of Sumo Deadlift High-pulls (115/75-pounds)
2 minutes of Box Jumps (24″/20″)
2 minutes of Sumo Deadlift High-pulls (115/75-pounds)
3 minutes of Box Jumps (24″/20″)
3 minutes of Sumo Deadlift High-pulls (115/75-pounds)

Performance:

Complete as many rounds as possible in 7 minutes of:

 

  • 5 Triple-unders

  • 3 Thrusters, (185/125-pounds)