Ready for Ski Season?
WOD
10/9/8/7/6/5/4/3/2/1 Rep Rounds of:
Power Clean
Pull-up
Comments: If you could pick one exercise to be in a WOD, what would it be?
November 2009
Operation Pheonix
Trainer Blogs
November 08, 2009
November 06, 2009
11.7.09 WOD
Here's a link of a cool video of the Deadlift event from the Crossfit Games: http://games2009.crossfit.com/thegames/deadlift-event.html#comments
In addition to the WOD at 8:00, we will be having a Snatch Technique Class at 9:00
WOD
In Teams of 3:
Each person work up to a 1 Rep Max Deadlift
Add up each persons number to get the team total, Highest total wins
There is a 25 min time limit
Comments: Do you like facebook?
November 05, 2009
11.6.09 WOD
Mike jumping some rope. How high do you think you REALLY have to jump to get a double under?
WOD
Run 400 meters
40 Box Jump
20 HSPU
40 Wall Ball
20 Ring Dips
40 Squats
20 Push Press
40 Burpees
20 Pull ups
2 Rope Climbs
Run 400 meters
Comments: Where is your pick to ski this winter?
November 04, 2009
11.5.09 WOD
Deadlifting with the pregnant belly. Who says they can't do CrossFit?
WOD
20 Knees to Elbows
10 Good Mornings
20 Toes to Bar
10 Good Mornings
20 Sit-ups
10 Good Mornings
20 Hollow Rocks
10 Good Mornings
20 sec L-Sit
10 Good Mornings
Comments? Why do you think CrossFit has a persona that people can't do it? What excuses did you have before you started and how have you realized that you are both challenged and capable of everything you do in the gym?
November 03, 2009
11.4.09 WOD
Eva T shows us how the front squat is done at the original CrossFit HQ gym in Santa Cruz.
WOD
Front Squat Medley
Max Reps 185/135
Max Reps 135/95
Max Reps 95/65
Rest roughly 5 min between efforts. Max reps means that you go till the bar drops, no re-racking, no breaks, dig in and move that weight!
Comments: How much of a role does the mental aspect play in your workouts? What other things in life to you experience that seem easier because of how you push yourself in the gym?
November 02, 2009
11.3.09 WOD
Sami and Susie motor through their medball cleans this afternoon.
"CORE" CLASS TONIGHT AT 6:30 PM. LEARN HOW TO GET THAT SUCKA STRONGER WITH SOME ACCESSORY EXERCISES.
WOD
Push Press 3-3-3-3-3
Barbell Row
3-3-3-3-3
Row 200 meters x 5
Complete a set 1 set of push press, then 1 set of barbell row, then 1 200 meter row. Do this 5 times for the completion of the workout.
Comments: Are you coming to the technique class tonight? Do you think these are valuable and what are some other things you would like to see every other Tuesday?
November 01, 2009
11.2.09 WOD
Eric, Nat, and Kenzie at the Pumpkin Smashin 5k with Naomi and Cash!!
WOD
3 Rounds:
10 Deadlifts (fairly heavy)
Run Around the Building
20 Medicine Ball Cleans
Comments: What is your favorite food?
October 30, 2009
10.31.09 5K in Layton, NO SAT. WOD AT GYM!!
Meet us at the gym at 7:30 to head down to the Pumpkin Smashin 5k!! Even if you're not a runner, we would love to have you come with us!!
October 29, 2009
10.30.09 WOD
You might need this if you are trying to dress up like Addy tomorrow!! Best Costume wins a free one-on- one session!!
There's the link for the Pumpkin Smashin 5K on Saturday. Try to register in advance if you can, although we will be able to register there. We will be meeting at the gym at 7:30 a.m. on Saturday morning if anyone wants to carpool and drive down together or you can just meet us at the event site. It should be fun
WOD (Courtesy of Josh Everett: Head S&C Coach at the University of California Riverside)
3 Rounds:
10 Power Snatches
20 Pull-ups
30 Squats
Comments: Do you do anything fun for Halloween?
