February 1, 2012

On 01/31/2012 by Kerry

OG Matt when he got the kipping pullup movement down.

WOD

7 Rounds for time of:

  • 10 Wall ball shots 20/14 lbs.
  • 10 pull ups

This is another sub 15 minute WOD for a lot of you, so make sure to get good and warmed up.  Follow the warm up board, and take some time to work on a weakness or two.

 

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January 31, 2012

On 01/30/2012 by Kerry

Fabi was not in her usual posing mood on this day.

SWOD

For those that are just starting up we are going to sub out the back squat for the front squat.  We will still need to find the back squat 1RM, but we can do this later.  For those that have been working the Wendler Program from the start and would like to continue doing the Back Squat for this cycle that is fine, but for the next cycle we need to all be on the same page.  Good job to those that have been dedicated to the strength program as we have noticed a lot of increases in your lifts which transfers to being stronger in the MetCons.  IF IT WAS EASY EVERYONE WOULD BE DOING IT!

90% of 1RM then calculate the following:

Front Squat/Back Squat

  1. 75% for 5 reps
  2. 85% for 3 reps
  3. 95% for 1+ reps

3 rounds of K2E’s at 10 to 15 reps. between sets.

Power Clean

  1. 75% for 5 reps
  2. 85% for 3 reps
  3. 95% for 1+reps

3 rounds of 20 sledge hammer to tire swings 10 right/10 left

MMWOD/  2 MINUTE CHALLENGE—Do as many Double Unders as possible in 2 minutes.

 

 

 

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January 30, 2012

On 01/29/2012 by Kerry

Monday night fun!!! Let's have some more!!!

WOD

CFLakeland’s “Renegade”

Four rounds for time of:

  • 20 Goblet squats 53/35lbs.
  • 20 Shoulder to overhead  115/75 lbs.
  • 400 m. run

I was looking over my records of WOD’s done in the past for a workout with these components and found this WOD made by Mike Knaisch of CrossFit Lakeland.  Here is another good example of the benefits of keeping good records of your past workouts, and I have a record of how long it took me along with notes of what my weaknesses and strong points were in this particular WOD.  I’m just saying.  Oh and did I mention we have 7 more WOD books left;)

Also starting February 1st the rate for twice a week or 8 visits is going up $15 a month. 

 

 

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January 28, 2012

On 01/27/2012 by Kerry

I guess I had the settings wrong on the camera.

Saturday WOD

Plate Run and Burpee Box Jumps

5 rounds for Rx.  3 rounds for beginners

  • 10 Burpee box jumps 24/20 inches
  • 325 m. Plate run 35/25 lbs. (one lap around the building) 5 equals 1 mile.

Carrying your plate any way you can, run around the building.  There is a 5 burpee penalty for setting your plate down outside of the box to be done before advancing.  There is a 15 burpee penalty for throwing your plate down.

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January 27, 2012

On 01/26/2012 by Kerry

The power snatch in use during a WOD.

WOD

“Randy”

75 power snatches with 75/55 lbs  for time.

CROSSFIT HERO WOD: “RANDY” Welcome to the first of five “Named WOD Friday’s”

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6, 2008 in the line of
duty. Our thoughts and prayers go out to
Officer Simmons’ wife and two children.

Reminder!!!!Starting NOW you must go to the Schedule page of the website and hit the appt. on the appropriate day for the 12:15 p.m. class and the 5:30a.m. class to let me know someone is coming to that class.  These classes are the less popular classes and for that reason I need to know if anyone is coming so that we are sure someone is here to run the class.  If you do not schedule and you have some unexpected time call before you make the trip to avoid wasting your time.

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January 26, 2012

On 01/25/2012 by Kerry

WOD Books are a great way to keep and follow your progress.

SWOD

Wendler Strength Program

Take 90% of 1RM and calculate the following.

Take 1RM add 10 lbs then take 90% of that to calculate the following:

Dead Lift

70%x 3  80%x3  90%x3+

Shoulder Press

Take 1RM add 5 lbs then take 90% of that to calculate the following:

70%x 3  80%x3  90%x3+

Then for the icing on the cake……….

Death by 10 METERS,  Yes!

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