Thursday, February 28, 2013
**If you have bought the Living Social deal, please sign-up for On-Ramp on the sign-up page! You must pre-register for class to insure a small class size and quality coaching for everyone.
Bench press 8 sets of 2 at 90% of 1rm.
Rest 60 seconds between each set. In other words OTM 8 min.
Dumbbell thruster (50/30) - two dumbbells
Handstand push up
Box jumps with step down (30,24)
Bear crawl there and back
Wednesday, February 27, 2013
Skill- work on some version of the kip (T2B, KTE, Butterfly, Muscle Up, etc)
Skill- dumbbell snatch, power and squat
This means practice these things and get good at them -- they may come up in a CrossFit Open WOD!
AMRAP 15 minutes
6 DB Power Snatch (3 each side) 50,30
12 Weighted Lunges (50/30)
18 Tire Strikes (9 ea side)
Tuesday, February 26, 2013
|Ah, remember this fun WOD?|
Skill - Turkish Get Up and then Turkish SIT up.
Work on stabilizing an object. You must use bumpers on a bar if you want to drop your object -- highly recommended. Don't be that guy that breaks the next bar or kettlebell or dumbbell. (Or your head!)
Try going heavy!
Let this be a longer and more challenging WOD - we are getting ready for the Open.
5 Hang Power cleans (155, 105)
10 2 handed Turkish Sit Ups (45/25 plate)
30 Double unders
10 2 handed Turkish Sit Ups
5 Hang Power Cleans
Monday, February 25, 2013
TwinFreaks is doing a Deal on Sport Performance (no On Ramp required) And on On Ramp! We only do this once a year -- and it's a steal. Tell friends and family! Link here.
Sunday, February 24, 2013
Death By Burpee and kettlebell!
Friday, February 22, 2013
Some bad news. Read it all... it's all bad. Sniff, it's like loosing a dependable friend. (I hope you are not that addicted!)
"First, a recent study of trained athletes tested what would happen during an exhaustive exercise trial if the athletes took 400 mg of ibuprofen—that’s two capsules of the standard 200 mg ibuprofen dose, so it’s not that much. Results showed there was significant evidence of intestinal injury after the exercise trial on ibuprofen. There was also loss of gut barrier integrity [LEAKY GUT], which increases risk of infection." Charles Poliquin
Come on in for a fun longer WOD and some skill work Saturday at 9 am. Hint -- bench mark WOD.
At 10:15, it will be time for a free introduction class. Curious about this CrossFit thing? Come in and try it out. Suitable for total beginners or people with some experience.
Open gym Sunday, 2-4 pm.
Thursday, February 21, 2013
Wednesday, February 20, 2013
It's Thursday, it must be time to... clean and jerk! We are shaking up the schedule a bit. It will be changing even more when the CrossFit Open starts in March. It will be exciting! If you like to compete - sign up, if you like to play with metrics and see how you compare to others worldwide - sign up. Last year more than 20,000 people signed up. We will do the WODs in the gym together during class time on Thursday and Sunday. Of course, we will allow scaling when needed. Here
clean and jerk 3 rm
EMOTM 13 minutes
1 power clean
1 hang clean
1 shoulder to overhead - press, push press, jerk, or split jerk
15 Sit ups
Dogs and cats sleeping together! What is this world coming to.
Tuesday, February 19, 2013
Artem Udachyn gets a 198kg Snatch. Nice video.
What to do if you miss out front
Monday, February 18, 2013
Sunday, February 17, 2013
Optional 250 meter row. Get in a 250m row this week. Start with an easy 250 meters row to warm up. Try to leave some energy to sprint the last 25 meters. Make a note of your pace. Make up the row on Saturday or Sunday if you miss it.
Friday, February 15, 2013
No Free Intro Class this weekend. Sign up for next week. We will do some warmups, some skill work, and a short WOD. We will scale weight and reps, don't be afraid of it being too hard or too easy either. There will be time afterwards to talk about CrossFit's methodology and our On-Ramp beginners' class. If you are interested in taking one of our On-Ramps or have already signed up - take this class!
Sunday - Open Class 2-4 pm. Two hours to work on anything you missed this week. Ask the coach if you need advice or help deciding what to do.
Oh, and by the way...
Thursday, February 14, 2013
Wednesday, February 13, 2013
Tuesday, February 12, 2013
Monday, February 11, 2013
Sunday, February 10, 2013
Squat 20 reps
You should have a very good idea what these 20's are going to feel like. Tell yourself you are not going to quit no matter what! You are a beast.
Leave a little time to recover before the WOD. (Mwah-ha-haaah!) Be happy we will be doing 5's starting next week!
250 m row on odd minutes
5 chin-ups and 7 kettlebell swings on even minutes
As heavy as possible.