Sunday, February 07, 2010 Are you Zoning?
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.
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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.
3 rounds for time
200m row
15 squat cleans m135# 95#w
15 Push Press m135# 95#w
Post time to comments.
Karen if she cared
75 Wall ball shots
Back Squat Advanced 5x5 Begginer 3x15
Press Advanced 5x5 Begginer 3x15
Glute ham raise 3 x 25
Metcon:
3 x 500m row for time with 1 min. rest between sets
Short Helen
3 Rounds for time
200m run
12 1.5 pood KB swings
6 Pull-ups
Diane (Small version)
21-15-9
Deadlift 135#m 85w
Handstand push ups
This week will have a main focus of Active Recovery. That means you will still perform WODs , but they will be scaled for all. This will allow your body to recover and you to still maintain your current level of conditioning.
Little Angie
For time
50 Pull-ups
50 Push-ups
50 Squats
50 Sit-ups
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps
Elizabeth
21-15-9 reps, for time
Clean 135 lbs
Ring Dips
Foundations of all movements until they become much better. We are very proud of all of our athletes and we that’s why we are going to harp on form a little more. We think you can become that much better. We will strive for excellence in coaches and athletes.
Metcon
3 x 500m with 1 min. rest between sets
Back Squat 1-1-1-1-1 for advanced 5-5-5 for beginner
RDL 4x4 of a weight you can only do for 4 reps
Sled Pulls 6-8 Pulls (Glute Ham) Coach will prescribe weight
50 GH Sit-Ups
10-1 for time.
Deadlift #225m #135w
Burpee Pull-up if you can’t perform a free Pull-up first do Burpee then pull-ups
Kettlebell Swing 2 pood
Tire Hop
We are proud of all of our athletes for PRing Fran last week (imagine that, 15 min. workouts getting you that fit). You earned it. I’ll see you in the Zone” Tex. We measure today (or Tues. if that’s your first day of the week).
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps or Knees to Elbows
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)
Fran
21-15-9 for time
Thrusters
Pull-ups
| March 2010 | ||||||
|---|---|---|---|---|---|---|
| S | M | T | W | T | F | S |
| 1 | 2 | 3 | 4 | 5 | 6 | |
| 7 | 8 | 9 | 10 | 11 | 12 | 13 |
| 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 |
| 28 | 29 | 30 | 31 | |||
Feb 27, 2010
Pull-Up Seminar
Learn how to do a Pull-Up or imrove your performance
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