Wednesday, February 29, 2012

Push press, Push ups, Slam ball

Ok 91 years old, whats your excuse!
























Warm up
Tabata
Row for cal

Skill Builder/Mobility
Hip mob.

Strength
Deadlift
1-1-1-1-1-1-1

Metcon
AMRAP 10
7 Push press 75#/115#
7 Push ups
7 Slam ball 15#/20#
 
"I may think ahead and plan for the future, but I choose to live in the moment. Because I focus on the 'now,' I feel alive, aware, and completely in touch with the life I'm living, right now and every day. When I see my world clearly, I find it is filled with endless possibilities, and unlimited opportunities to make every day an incredible day." 
Post load and number of rounds completed to comments.

Tuesday, February 28, 2012

Run, Box jumps, Wall ball

Way to go athletes 1 down 4 to go!

















Warm up
Jump rope 3 min.
10 Push ups
10 Sit ups
10 Overhead squats
10 Back Extensions

Skill Builder/Mobility
Hip & Shoulder Mob.

Kelly
Five RFT
Run 400m
30 box jump, 24"
30 Wall ball shots,  14#/20#


"I have been given the incredible gift of being me. So I choose to live up to the promise only I can fulfill. I have so much to discover, and so much to live; so much to offer, and so much to give. And every day I choose to live up to my best, and become the me I have chosen to be." 
 
 Post time to comments.




















Monday, February 27, 2012

Pull ups, Handstand, Atlas stones



Stones in the morning


































Warm up
800m Run

Skill Builder/Mobility
Shoulder Mob.

Strength
Press
5-5-3-3-1

Metcon
EMOTM 15min
5 CTB pull ups
3 Hand stand pushups
1 Atlas stone to the shoulder
Courtesy of Strongman WOD

"Of all the people who help me, influence me, or guide me in any way, the one person who has the most control over my thoughts, my actions, and the direction of my life, is the person I spend the most time with each day. The one person who holds the key to who I am, and who I will be . . . is me." 
Post load and number of rounds completed to comments.




Sunday, February 26, 2012

Rest

Double under tutorial with a champion

Let's Go!!!
























Post thoughts to comments.










Saturday, February 25, 2012

Atlas stone squats, Push ups


Stones and squats great class everybody!


Warm up
400m row

Skill Builder/Mobility
Double unders

Metcon
10min AMRAP
3 Atlas stone squats 20/65/95
10 HRPU's

"When I have doubt, I choose to have faith, and believe in the best. When I feel I just can't win, I refuse to give up or give in. When I'm not sure about my purpose in life, I remind myself that I'm here for a reason. And when I wonder whether I can go on, I always choose to take one more step forward." 
 Post load and number of rounds to comments.

Friday, February 24, 2012

Deadlift, Pull up

video
video

Kev killin his first ever double unders!


Warm up
400m run

Skill Builder/Mobility
Foam roll

Metcon
10!
Deadlift 155#
Pull ups

"When I have doubt, I choose to have faith, and believe in the best. When I feel I just can't win, I refuse to give up or give in. When I'm not sure about my purpose in life, I remind myself that I'm here for a reason. And when I wonder whether I can go on, I always choose to take one more step forward." ~ Shad Helmstetter

Lets thank Royal Huddleston Burpee!


Post load and time to comments.








Thursday, February 23, 2012

Run, Row





Mackey, we welcome you to the herd!

































Warm up 
500m row

Skill Builder/Mobility
Hip

Strength
Weighted pull ups
2-2-2-2-2-2-2

Metcon
2 Rounds

Row 500m
Rest 1m
Run 400m
Rest 1m
Row 250m
Rest 30s
Run 200m
Rest 1m


"When I change my Self-Talk, I change what I believe about myself. When I change what I believe about myself, I change my attitude. When I change my attitude, I change my feelings. When I change my feelings, I change my actions. And when I take the right actions, I create my success." 
 
Post time for each round to comments.




Wednesday, February 22, 2012

Rest





















Annie Sakamoto even moms CrossFit


Sweeeeettttt
Courtesy of Paleo Diet Lifestyle

To snack or not to snack that is the question? 
Courtesy of the New York Times

"When it comes to my attitude . . . I'm up! When it comes to my goal . . . I'm going for it! When it comes to staying with it . . . I'm there! And when it comes to making my day an incredible day . . . I'm on it, I've got it, and I'm making it happen!"


Post thoughts to comments.




Tuesday, February 21, 2012

Run, Jumping slam ball






















 
Warm up 
500m row

Skill Builder/Mobility
Keg Lift and Press

Metcon
4 RFT
400m Run
25 Jumping slam ball 15/20

“I choose to see my own future as a bright, positive, healthy, exciting place to be. That's the future I choose to live. And today and every day, in everything I do, that's the future I create.”
Post load and time to comments.


Monday, February 20, 2012

Wittman

video
Montel 65# Atlas stone Hell Yeah!!!!


Warm up
2 rounds
10 Med ball cleans 14/20
10 Wall ball 14/20
10 Push ups

Skill Builder/Mobility
Shoulder mob

Wittman
Seven rounds for time of:
15  KB swings 35/53
15  Power cleans 75/95
15  Box Jumps 20/24

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Courtesy of Mark's Daily Apple


 "Today I choose to focus on my goals, get a clear picture of what I need to do next, make the decision to take action, get my attitude in shape, put myself into motion, and make today a get-it-done day!"


Post time and load to comments.


Sunday, February 19, 2012

Thrusters






















Warm up
800m run

Skill Builder/Mobility
Thruster

Strength
Thruster
1-1-1-1-1-1-1

Metcon
5 Strict pull ups
7 Ab-mat sit ups

I hope you have an incredibly good day! You deserve it!
Post all totals to comments.
 

Saturday, February 18, 2012

Rest




Great job yesterday welcome to the herd Tim!

"It's not 'luck' that makes my life work; it's how I look at it. I choose to see the bright, find the good, believe in a positive outcome, and always have faith that I will overcome the challenges and succeed. And because that's how I choose to look at my life every day . . . time after time, I win!"
 Post thoughts to comments.


Friday, February 17, 2012

Sprint

 













video
Welcome to the herd Kevin, Patrick, Bena, & Jose "aka" Joey


Warm up
2 rounds
20 Box jumps
20 Russian lunges with twist

Metcon
Sprint three 300 yard shuttles

  
"It's not 'luck' that makes my life work; it's how I look at it. I choose to see the bright, find the good, believe in a positive outcome, and always have faith that I will overcome the challenges and succeed. And because that's how I choose to look at my life every day . . . time after time, I win!"

Post time of each round to comments.


Thursday, February 16, 2012

Row, Deadlift, Burpees

video
Great class yesterday woohooo!


Warm up
500m Row
10 Push ups
10 Sit ups
10 Overhead squats
10 Pull ups
10 Back extensions

Metcon
1 RFT of
Row 1000m
25 Deadlifts 225#/155#
50 Burpees


"I choose to be healthy in every way! I choose to eat right, get the nutrition I need, rest well, exercise often, be productive, look good, avoid negative people and habits, help others, smile a lot, always think in a positive way believe in the best, and always picture myself and my future, living a life of health and success!" - Shad Helmstetter


Post time and load to comments.


Wednesday, February 15, 2012

SDHP, Wall ball, Pull ups, KB swings, Slam ball

video
video
Matt and Jim stoooonnnnessss 150#


Warm up
500m Row


Skill Builder/Mobility
Atlas Stones/Hip Mob


Metcon

Max rounds in 5 mins. -
3 Inversions or Handstand push ups
6 Sumo Deadlift high pulls 75#
- Rest 2 mins
Max rounds in 5 mins. -
4 Wall ball 14/20
8 Pull ups
- Rest 2 mins
Max round in 5 mins. -
5 KB swings 53#
10 Slam ball 15/20

Post load and number of rounds completed to comments.

Tuesday, February 14, 2012

Rest


And Fran wasn't hard enough Rob is a beast!!!!

Leptin resistance what is it?
Courtesy of curezone.com

It's healin time!
Courtesy of Radiance Nutrition

Post thoughts to comments.

Sunday, February 12, 2012

Da Machine

video
video
video
video
video

I feel like a proud father so many PR's from the herd!


Warm up
400m row

Skill Builder/Mobility
Foam roll

Metcon
Da Machine
15 Burpee's
15 Deadlifts 75/115
15 Burpee's
15 Hang power cleans
15 Burpee's
15 Front squats
15 Burpee's
15 Push jerks
15 Burpee's

Post time to comments.

Saturday, February 11, 2012

CrossFit Total












 

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

1 - Squat
1 - Press
1 - Deadlift

Post total score to comments.

Friday, February 10, 2012

Rest
























Hey Ladies!
Courtesy of Dr. Mercola

CFT rules of engagement
Courtesy of crossfit.com


“A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them.” -  John C. Maxwell


Post thoughts to comments




 










































Thursday, February 9, 2012

Power clean, Push ups, Knees to elbows

video 



Warm up 
3 rounds
10 Squat jumps
10 Push ups
10 Sit ups

Skill Builder/Mobility
Power clean

Metcon
5 Rounds
Max rounds in 3 mins.
Rest 1 min.
3 Power cleans 135#
6 Push ups
9 KTE's

"Every day I choose to make the best of any situation. No matter what, I practice having a winning attitude, a 'can-do' spirit, and a non-stop belief in making things work. And what does practicing having a great attitude do for my life? It makes it better in every way!"

Post number of rounds to comments.

Wednesday, February 8, 2012

Front squat, Burpee box jump

video 

Graham, Migs, Courtney way to go!   





Warm up 
Tabata Dbl unders

Skill Builder/Mobility
Foam roll 10mins.

Strength
Press
5-5-3-3-1

Metcon
5RFT of
Front squat max reps
7 Burpee box jumps 24"

“Today I'm going for it! I know my goal, I know what I want to do, and I know that all I have to do is do it! So I choose to take control of my day, stop the excuses, put myself into motion, take action, put all of my energy into making it work, and refuse to stop until I reach the goal!”


Post load, reps and time completed to comments. 






Tuesday, February 7, 2012

Row






















Welcome to the herd Naheem!




Warm up
Dress appropriately we will be running for the warm up
800m run

Skill Builder/Mobility
Shoulder and calf mob.

Metcon
Rowing Ladder
Row 1 min. Rest 1 min.
Row 1 min. Rest 50 secs.
Row 1 min. Rest 40 secs.
Row 1 min. Rest 30 secs.
Row 1 min. Rest 20 secs.
Row 1 min. Rest 10 secs.
Then back up back up and finish with 1 min on 50 secs.

"Today is a great day to help others succeed. I care about others, and it shows. I choose to help people get better, in any way I can. And when I help others achieve their best, my life gets better, too." 
Post total distance to comments.

Monday, February 6, 2012

Rest



Our first Sunday class was a huge success heirs to many more!
Thanks for coming out everybody.














 


















Dude where's my car?
Courtesy of Dr. Mercola

I can't afford that...
Courtesy of the Whole9

"I will not be stopped when other people doubt me. I will not be held back by other people's fears. I have my goal; they have theirs. I have a road that is mine to follow. And I choose to keep going . . . because I choose to win."


Post thoughts to comments.
 


Sunday, February 5, 2012

1st Sunday















Max rounds in 7 minutes
7 Wall ball 14/20
7 Burpees

Then

15min AMRAP
5 Ring Row
10 Hindu push ups
15 Jumping air squats


Post number of rounds completed to comments.















Saturday, February 4, 2012

Thrusters, Pull ups, Squats



















 

Welcome to the herd Sam


Quarter gone bad
5 Rounds
Thruster, 15 seconds 95/135
Rest 45 Seconds
Weighted pull-up 15 seconds 25/50
Rest 45 Seconds
Air squats, 15 seconds
Rest 45 seconds


"Every day I look for the good, and every day I find it! I find it in my family, in my work, in my friendships, in my thoughts, in my goals, in my future, in the world around me, and always in myself. Every day I look for the good . . . and I find it!"

Post total reps for all five rounds to comments.

Friday, February 3, 2012

Dbl unders, Deadlift, HPC, Push press, KB swing




Welcome to the herd Jay!

































Warm up
Dynamic drills

Skill Builder/Mobility
Back squat

Metcon
3 RFT
30 Dbl unders
5 Deadlifts 95/135
5 Hang power cleans 95/135
5 Push press 95/135
5 KB swings 35/53

Post load and time to comments.