Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331.
I couldn't decide what looked cooler, Maria's vein or Eddie's huge arm!
Thursday, May 14, 2009
Thursday 090514
I couldn't decide what looked cooler, Maria's vein or Eddie's huge arm!
Wednesday, May 13, 2009
Wednesday 090513
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090209.
I'm hoping to get a t-shirt order in this weekend. Let me know if you'd be interested in purchasing one once we have the design. The first shirt will most likely be very simple, but feel free to submit ideas...
Tuesday, May 12, 2009
Tuesday 090512
Power clean 1-1-1-1-1-1-1 reps
For those of you not experienced with this movement, we will be doing sets of 5-5-5-5-5 while working on form.
Bonus rounds for everyone today!!!
Please remember that while the main goal of the CF warm-up is to prepare yourself for vigorous activity, it is also where you can improve your strength and flexibility. Your goal is to be able to get through 10 unbroken reps of each exercise, 3 times around. We will be doing more of a structured warm up once we move to the bigger facility, but for now, you really need to push yourself to do the warm-up as Rx'd!
For those of you not experienced with this movement, we will be doing sets of 5-5-5-5-5 while working on form.
Bonus rounds for everyone today!!!
Please remember that while the main goal of the CF warm-up is to prepare yourself for vigorous activity, it is also where you can improve your strength and flexibility. Your goal is to be able to get through 10 unbroken reps of each exercise, 3 times around. We will be doing more of a structured warm up once we move to the bigger facility, but for now, you really need to push yourself to do the warm-up as Rx'd!
Monday, May 11, 2009
Monday 090511
For time:
50 chest to bar pull-ups
50 burpees
Thanks again to those of you who stopped by this weekend to help out with the boxes. We still have 6 more to cut out and put together. We will definitely have one of the best box jump collections in the area once they are all finished...if that day ever comes!
50 chest to bar pull-ups
50 burpees
Thanks again to those of you who stopped by this weekend to help out with the boxes. We still have 6 more to cut out and put together. We will definitely have one of the best box jump collections in the area once they are all finished...if that day ever comes!
Sunday, May 10, 2009
Saturday, May 9, 2009
Saturday 090509
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090326.
Don't worry. If its raining, I've got an indoor WOD we can do.
9 AM session today is still on. I will be heading to the new gym shortly after to work on the box jumps. The address is 944 W Lake Street if you've got some spare time to stop by. Its on the north side of the road between Rodenburg and Garden.
Friday, May 8, 2009
Friday 090508
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080918.
Good news! The pull-up bars are being made and should be done in less than 2 weeks! As soon as they are completed and installed, we will be moving the equipment to the new gym.
If you are planning on working out this Saturday, please come to the 9 AM class. I will be heading to the new gym to work on the box jumps as soon as the class is over. Feel free to stop by to see the new place anytime after 11 AM. Any help is obviously appreciated.
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