Strength:
Rest
WOD:
5 Rounds for time of:
6 Thrusters, 135lbs
9 Chest-to-bar Pull-ups
Post times for WOD to comments.
Posted on 30. Mar, 2010 by Kane in WOD
Strength:
Rest
WOD:
5 Rounds for time of:
6 Thrusters, 135lbs
9 Chest-to-bar Pull-ups
Post times for WOD to comments.
Strength:
Rest
WOD:
5 Rounds for time of:
6 Thrusters, 135lbs
9 Chest-to-bar Pull-ups
Post times for WOD to comments.
Posted on 30. Mar, 2010 by Kane in Blog
“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”
-George Orwell
Posted on 29. Mar, 2010 by Kane in WOD
Strength:
Deadlift
1 x 5
Max Reps Pull Ups x 3
WOD:
5 Resisted Runs
10 Medicine Ball Slams
4 Resisted Runs
20 Medicine Ball Slams
3 Resisted Runs
30 Medicine Ball Slams
2 Resisted Runs
40 Medicine Ball Slams
1 Resisted Run
50 Medicine Ball Slams
Post loads for Strength, and times for WOD to comments.
Strength:
Deadlift
1 x 5
Max Reps Pull Ups x 3
WOD:
5 Resisted Runs
10 Medicine Ball Slams
4 Resisted Runs
20 Medicine Ball Slams
3 Resisted Runs
30 Medicine Ball Slams
2 Resisted Runs
40 Medicine Ball Slams
1 Resisted Run
50 Medicine Ball Slams
Post loads for Strength, and times for WOD to comments.
Posted on 29. Mar, 2010 by Kane in Blog
“The only way of finding the limits of the possible is by going beyond them into the impossible.”
–Arthur C. Clarke
Posted on 29. Mar, 2010 by Kane in WOD
Strength:
Back Squat
3 x 5
Push Press
3 x 5
WOD:
For time:
2 Rounds of Cindy
2 Clean & Jerk, 155lbs
2 Rounds of Cindy
4 Clean & Jerk, 155lbs
2 Rounds of Cindy
6 Clean & Jerk, 155lbs
2 Rounds of Cindy
8 Clean & Jerk, 155lbs
2 Rounds of Cindy
10 Clean & Jerk, 155lbs
Strength:
Back Squat
3 x 5
Push Press
3 x 5
WOD:
For time:
2 Rounds of Cindy
2 Clean & Jerk, 155lbs
2 Rounds of Cindy
4 Clean & Jerk, 155lbs
2 Rounds of Cindy
6 Clean & Jerk, 155lbs
2 Rounds of Cindy
8 Clean & Jerk, 155lbs
2 Rounds of Cindy
10 Clean & Jerk, 155lbs
Posted on 27. Mar, 2010 by Kane in Blog
Saturday class during “Karen”
“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans [...]
“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”
-Mark Rippetoe
Posted on 27. Mar, 2010 by Kane in WOD
Open Gym from 1-3:30p.m.
TAKE ADVANTAGE OF THIS! If you are a current member, and are new to a lot of the movements used in CrossFit, come in and let’s get your technique where it needs to be! You can train for the entire 2 1/2 hours, and there is no pre-scheduled workout. If you [...]
Open Gym from 1-3:30p.m.
TAKE ADVANTAGE OF THIS! If you are a current member, and are new to a lot of the movements used in CrossFit, come in and let’s get your technique where it needs to be! You can train for the entire 2 1/2 hours, and there is no pre-scheduled workout. If you want to make up a workout you missed during the week, one you saw from the mainsite, or another affiliate feel free!
Also if you are not a current member, and want to check out the gym this is a good time. Registration for the CrossFit Bootcamp in April ends tomorrow as well.
Posted on 27. Mar, 2010 by Kane in Blog
A very close friend of mine is competing in the Virginia/DC/WV CrossFit Games Sectional this weekend. We served together when I was in the Navy and still keep in contact regularly. We’ve been through a lot all over the world.
About 8 months ago he finally gave in and said he would test out this “CrossFit” [...]
A very close friend of mine is competing in the Virginia/DC/WV CrossFit Games Sectional this weekend. We served together when I was in the Navy and still keep in contact regularly. We’ve been through a lot all over the world.
About 8 months ago he finally gave in and said he would test out this “CrossFit” stuff, and made a deal with me he would abandon his traditional weightlifting and and running routine and give CrossFit a try for 30 days. I believe he thought he would do it for the month, and then fall back into what he was doing before. Needless to say about 2 1/2 weeks into it he told me he was an idiot for not starting earlier, and has been hitting it hard ever since.
After Day 1 of his sectional he is sitting at 56th place(out of close to 200 CrossFitter’s), and I’d say that’s pretty amazing for someone who has been doing it for less than a year!
Good luck on the last 2 events brother! You still have a chance to get in the top 20 and earn a seat a regionals!
Here are the events from this competition:
Event 1 (Saturday)
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Men wear a 20# vest. Women wear a 14# vest. Each rep is worth 1 point.
Event 2 (Saturday)
As many rounds as possible in 3 minutes of:
Clean & Jerk (185/115lbs)
Each rep is worth 20 points
Event 3 (Sunday)
As many reps as possible in 12 minutes of:
20 Overhead Squats (115/75lbs)
2 laps around the court
Each OHS rep is worth 4 points
Event 4 (Sunday)
As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls (95/65lbs)
Each rep is worth 3 points
Posted on 27. Mar, 2010 by Kane in WOD
“Karen”
For time:
150 Wall Ball shots, 20/14lb ball
“Karen”
For time:
150 Wall Ball shots, 20/14lb ball