For time
1000 Row
10     Thruster
10     Pull up
10     Push up
800   Row
8       Thruster
8       Pull up
8       Push up
600   Row
6       Thruster
6       Pull up
6       Push up
400   Row
4       Thruster
4       Pull up
4       Push up
200   Row
2      Thruster
2      Pull up
2      Push up

4 rds for time
400 run
50 squat
(sorry Chris rowing WOD is tomorrow)

CrossFit Total
1-1-1 Backsquat
1-1-1 Press
1-1-1 Deadlift

Max lift's added together.

Rest Day

For time
10 Cleans Run 200m
9 Cleans Run 200m
Continue until
1 Clean Run 200m

Cindy
AMRAP in 20 Min
5 Pull ups
10 Push ups
15 Squat

Tuesday, November 10, 2009

Clean & Jerk

1-1-1-1-1-1-1

Fran
21-15-9
Thrusters #95/#65
Pull ups (rings)

Sunday, November 8, 2009

Row 5km for time.

Saturday, November 7, 2009

 REST DAY!!!

AMRAP in 25min
200m row
10 KB swings
10 Push Press 115#

For time:
5 Rds
200m run
30 Wall ball
30 Box jump

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

REST DAY

When you work out, you damage your muscles.

Rest gives your body time to repair itself, to make yourself stronger, faster and better.

Without proper rest you will quickly plateau in your workouts and no longer see improvements.
More is not always better.


TAKE YOUR REST! We push 3 on 1 off for a reason. Enjoy your time off, you may not be running from danger but I bet the fellow in picture took some rest once he got away.


(picture from http://www.robbwolf.com/ )

For time

1 Pull up
50m sprint
20 Sledge hammer strikes (15#)

2 Pull up
50m sprint
19 Sledge hammer strikes (15#)

3 Pull up
50m sprint
18 Sledge hammer strikes (15#)

Continue till

10 Pull up
50m sprint
10 Sledge hammer strikes (15#)

Nancy

5 rds
400m run
15 Overhead squats 95#

For Time
GI Jane

100 burpee pull ups

Rest day

AMRAP in 20 Min
200m Run
10 ring dip
10 SDHP

For time:
5-10-15

225# Back Squat
20" Box Jump

TABATA ROW

20 row
10 rest
32 rds
post calories

Rest

3 Rds for time:

20 Sumo Deadlift High Pull M/95 W/65

100m backwards run

100m forward sprint

20 Box Jump 20"

For time:
400m Run
50 Squats

Grace

For time

Grace
30 Clean and Jerk @ 135#

Rest Day
Origin: bef. 900; (n.) ME, OE; akin to G Rast; (v.) ME resten, OE restan; akin to G rasten

 

Noun

• the refreshing quiet or repose of sleep: a good night's rest.
• refreshing ease or inactivity after exertion or labor: to allow an hour for rest.
• mental or spiritual calm; tranquillity.

Verb (used without object)

• to refresh oneself, as by sleeping, lying down, or relaxing.
• to relieve weariness by cessation of exertion or labor.

Used in a Sentence

HOLY F##K that workout was crazy I need to lie here for a while and rest.....bring me a bucket

AMRAP in 20min

400m Run

15 Cleans M/95 W/65

AMRAP in 20min

5 Rope assents
500m Row
10 Shoulder Press M/95 W/65

For time
30 Muscle ups

If you don't have muscle up, but have a deep ring dip and chest to the bar pull ups work on your technique for the muscle up.

Rest

For Time 5 rds

50 Double unders

30 Sit ups

10 Push jerk (M/115 W/95)
 
Post comments

Tabernac

For Time 5 rds
21 Burpees
20m lunges with 45lb overhead

Post Comments

Thursday, October 15, 2009

5km Run

Rest Day

It's was great to see  Heather (60yrs) and Will (15yrs)at the Level 1 Certification in Toronto.  During the Fran WOD, yes it was scaled, but the intensity from both was awesome and is what CF is all about.   As Will put it "It was hard".  On Sunday Heather was thrilled her legs hurt  as much as they did.        

Cindy

AMRP in 20 min

5 Pull ups
10 Push ups
15 Squats

Post rounds completed

Monday, October 12, 2009

Front Squat 3x3x3x3x3


Remember go heavy or go home! You have to burn off all the turkey and stuffing!

Sunday, October 11, 2009

95 pound OverHead Squats
1 1/2 pood kettle bell swings.

21-15-9

For time


Pood is a russian measurement of weight. At least in reference to kettlebells. 1 Pood is 16kg, 1 1/2 is 24 kg.

Saturday, October 10, 2009

REST DAY!

Take today as a skill day, take something your not very good at and try to improve it.

Skipping? You have skipping down, what about Double Unders?

One jump and the skipping rope does 2 full rotations.

Double Unders

WOD
Hopper Deck Friday

Tommy V
21 Thrusters (M/115 W/85)
12 Rope Climbs
15Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Tuesday, October 6, 2009

Complete as many rounds as possible in 20 min of

10 Box Jumps 24"
10 Push Press 95#
Remember to fully open your hips at the top of the box before coming back down.

"Sometimes you have to try new things, even when you know your going to fail."

"Angie"


For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Rest Day

Today being a rest day allows you to reassess the last 3 days of training.  How do you feel? How is your performance?
Diet is the foundation of your training.

If your feeling sluggish after a meal it's time to drop carb blocks.  For every block you drop add 3 fat blocks.

If your not recovering fast enough after a workout, add a carb block.  

Not sure of how many blocks you should be on.  Check out this site http://www.dbhonline.com/zoneful/p_calculator.htm

Sunday, October 4, 2009

21-18-15-12-9-6-3

3/4 BW Front Squats
Ring Dips
Situps

DEADLIFTS

1-1-1-1-1

The "Fish" out of water

WOD
For time
4 Rds
400m Row
400m Run

Post times

Rest Day

Got to love the rest day.  Give you time to catch up the things you've been neglecting.... like breathing.

Thought is would be easy, I was wrong 17mins.    

WOD

10m Interval Run
With a continuously running clock do  1 interval the first minute, 2 interval  the second minute, 3 interval  the third minute... continuing as long as you are able.


Post number of minutes completed to comments

WOD

For Time:
21 Snatch  (m-85lb) (w-65)
21 Pull up
15 Snatch
15 Pull up
9   Snatch
9   Pull up

WOD

20 Min AMRP

25 Box Jump 20"
25 Kettle bells swings (M 24kg) (W 16kg)
400m Row

Day One

The day went by fast.  Lots of people checking out the gym.  It's great to finally be open.

Opening Day Thoughts

Opening Day: 26 September 2009