CrossFit DeWitt is now offering CrossFit DeWitt Kids program. This is a national program and is the only one in the Syracuse area. This program is specifically designed to address the needs and enhance the development of young children. Click here to learn more. CrossFit Dewitt Kids
Posted on 02/17 at 05:13 AM
Friday, March 12, 2010 You knwo what happens on Fridays!
Quick WODs.
3-5 rounds for time
21 Deadlift m135 w95
1 Power Clean and walk with bar 40 yrds
Post time and comments to comments.
Austin is in the Zone, working his way to the 2010 Games. We all have faith in him.
Ya, you know what that means. Get the bands and chains out. Bust out the chalk and the Belts, were going heavy.
Snatch 4 x 4
Deadlift 3 x 5 or 5 x 2 You do not start counting your sets until you start to wonder if you can really get this weight.
Reverse Hyper 3 x max reps or 4 x 6 reps using bands
RDL 4 x 6
Metcon:
2000 m row for time.
Post pr’s to comments.
All of our Athletes work this hard every day. What was your team doing?
Crossfit WODs are designed to increase the intensity and decrease the duration in your conditioning program. In that essence we have a quickie in store.
Perform each exercise as fast as possible. Rest the remainder of the min. Continue on for 30 min.. If you don’t finish you 3 exercises in the min. time frame your WOD is done.
Each min. on the min. for 30 min.
5 Burpees
10 KB Swings 1.5 pood
15 Cleans m85 w65
Sue had a great suggestion and we are fallowing through with it. Sue suggested that CrossFit Dewitt hold a Kipping pull-up seminar to teach and or refine those who are interested in improving there Pull-up. This will happen this sat. fallowing our class at 8 am.
Improvements come over time. This isn’t something you can expect to happen without pressing the envelop. This isn’t something that is easy. This is something that all great athletes have had to deal with. Whether you’re a mom or college level CrossFitter you have to develop tenacity. You have to train to distance yourself from the comfortable and live in the uncomfortable. This is where change happens and where we put our athletes everyday.
Joe wasn’t the same without Tex but Dom tried to fill in and everybody worked hard. Good comments.