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I am a crossfitter from Tennessee (crossfit middle Tennessee) and recently
stopped in for a week of workouts.…
Read....
“Lynne”
5 rounds for max reps. There is NO time component to this WOD
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
Post total reps to comments.
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.
3 rounds for time
500m row
30 Burpees
10 push Press m135 w85
Post time to comments
Perform each exercise for 20 sec. work and 10 sec. rest. Stay on one exercise until you have completed 8 rounds
Pull-up
Weighted Lunge
Ring Dips
Overhead Squat m45 w35
Post gripes to comments.
CrossFit DeWitt has sold out our first Sprint Mechanics Seminar. This will lead to many more and also be progressive. We look forward to working with all of the Adult Athletes.
Press 3 x 5 or 5 x 1 Coach will decide.
Weighted dips or Floor Press 4 x 4
Metcon:
2 rounds
2 min. bike
50 AbMatt sit ups
25 Power Snatches with bar- if you put the bar down to rest you have to do 5 burpees
Post max load on squat to comments.
To create a community you need many things to occur on a regular basis. The first being accountability and an understanding of the rules. Today we measure Body Fat %. Let’s see how the community is doing!
Team WOD
Same rules as always, only one person touches the bar at a time.
5 Rounds for time.
5 Tire Flips
10 Squat cleans m155 w115
15 KB swings 2 Pood
500m Row
Post team and time to comments.
Don’t forget we are haveing a sprint mechanic seminar this Sat. at 9:30am. Click on our event listing for more information.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Post total rep count to comments.
It’s time for change. Our Adults are making change happen every day. From the meal plans to the determination that is developing in there WOD. We are proud of you and know you can accomplish so much more. You do more in one WOD than most people do in a week, and it only takes you 15 min. It’s that which separates you from the rest. Keep it up!
Functional warm up
working on your suck 3 x 10
Deadlift 3 x 5 or 5 x 1 yes eyes bulging.
Then
The Ugly 5 by10
10 Power Cleans
5 Burpees
10 Push Press
5 Burpees
10 SDHP
5 Burpees
10 Jerks
5 Burpees
Post loads to comments.
No matter what we throw at our athletes they preserver that means you (adults). That is part of the CrossFit mindset, to keep driving on. This can come in many forms be it physical, mental, social. Whatever the case may be our athletes thrive!
Sisu is a Finnish term loosely translated into English as strength of will, determination, perseverance, and acting rationally in the face of adversity. However, the word is widely considered to lack a proper translation into any language. Sisu has been described as being integral to understanding Finnish culture. The literal meaning is equivalent in English to “having guts”, and the word derives from sisus, which means something inner or interior. However sisu is defined by a long-term element in it; it is not momentary courage, but the ability to sustain an action against the odds. Deciding on a course of action and the sticking to that decision against repeated failures is sisu. The noun sisu is related to the adjective sisukas, one having the quality of sisu.
21-15-9
Burpees
Pull-ups
Buy out
2 rounds
500m Row
25 Push Press m85 w55
Post time to comments.
Ok Tex you asked for it, Now you have to own it!
Make your life happen on purpose, don’t let life happen TO you. Decide what you WILL do. Focus on developing NOW.
For time M75 W35
20 Thrusters
20 Knees to Elbows
50 AB Mat Sit ups
30 KB Swings 1.5 pood
15 Burpees
20 Sumo Deadlift High Pull
500 M Row
30 Push Press
20 Pull ups
50 Squats
Post time and comments to comments.
This is some thing you can do at home and post to comments.
50 Squats
50 Sit-ups
50 Push-ups
50 Tuck Jumps
50 Broom Stick Squat Snatchs
Post time to comments.
Austin placed 6th place overall at the CrossFit Games. Phenomenal effort and it showed. Totally prepared for any situation. Great job.
Austin performed this WOD at the Regionals and did it in 5:03, he was working on his rhythm. Then he did it today after being in the car for 3 hours and blows away his old time with a 3:40. As of this posting this is the best time for this WOD.
Watch this Video!!!!!!
http://media.crossfit.com/cf-video/CrossFit_AustinMalleolo_NE1.wmv
Tex
If you are interested in buying this GREAT meal management system type in jmtraining in the coupon code and receive 20% discount. NICE!
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Inorder to be strong you must first be strong of mind. The only way your mind becomes strong is to FACE challenges everyday. Some of these challanges you may conquer and some may conqure you . Either way you will start to develop strength of mind. “See you in the Zone’” Tex
5 rounds for time
5 Deadlift 225/135
10 Burpees
We are sold out for CrossFit DeWitt for the rest of the month. We will not accept new clients for the remainder of the month. Anyone who is interested in starting can contact us and start next month at the earliest.
Reminder there is no Sports Training class this week. Classes will resume next week at there regular class times. Have fun .
WOD
Midwest sectional
54321
For Reps
5 Min. of Rowing for Cal.
4 Min. of Box Jumps
3 Min. of Hang Squat Snatch (45/75)
2 Min. of Wall Balls
1 MIn. of Handstand Push-ups for reps
Post time to comments.
It’s not easy to start eating in the Zone but if you make small changes on a consistant basis, your partner will not have to do burpees.
AMRAP 15 min.
500m Row
10 Over head Squat 95#m 65#w
10 Burpees ( yup )
POst time to comments.
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Oct 06, 2011
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Jan 02, 2012
Hammerhead WNYCrossFit Challenge Series
The Hammerhead Fitness WNY CrossFit Challenge Series is an opportunity for athletes in Western NY to get together and compete - CrossFit style
Jan 04, 2012
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