Wednesday, October 31, 2012

Run

There is light at the end of the tunnel















Warm up
3 rounds
10 Push ups
10 Sit ups
10 Air squats

Mobility
Calves, Hips

Metcon
Run a 5K


Rember the light at the end of the tunnel may be you. - Aerosmith


Post time to comments.

Tuesday, October 30, 2012

Hurricane WOD #2

video

                           I love this video





Warm up
100 Jumping jacks

Homesu
Goal - 150 HRPU's
EMOTM 5 Air squats


Attitude is the way you mentally look at the world around you. It is how you view your environment and your future. It is the focus you develop toward life itself.


Post time to comments.

Monday, October 29, 2012

Hurricane WOD

Batten down the hatches!



















Warm up
If you have access to a treadmill 800m run
otherwise 3 rounds of 10 Push ups, Sit ups, Air squats

Mobility
Stretch for 12 to 15 minutes

Metcon
EMOTM
Tuck Jumps
Add 1 rep each minute thereafter, continue until failure


“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” - Mark Twain


Post number of reps completed to comments.


Sunday, October 28, 2012

Rest

Gather round children



















And when the future hinges on the next words that are said, Don't let logic interfere, believe your heart instead. - Philip Robison



Post thoughts to comments.













































Saturday, October 27, 2012

Thrusters, Burpees

T and Jacob


















Warm up
1200m Run

Mobility
15 minute foam roll/Lbal

Metcon
Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/45 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.


If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. - T. Alan Armstrong 


Post the total number of minutes it took to reach 100 thrusters to comments.

Friday, October 26, 2012

Hang Power Clean

Way to go Jessica on your 20" box jump!


















Warm up
3 rounds
50m Farmers Walk 1.5 pood/1 pood
10 Step ups 20"/15"
20 Air squats

Mobility
Quads/Hams/Calves

Metcon
EMOTM
Hang power clean 135/95
Add 1 repetition each minute


Self-suggestion makes you master of yourself. - W. Clement Stone


Post number of reps completed to comments.
























































Thursday, October 25, 2012

Fight Gone Bad

Welcome to the Herd Brad!


















Warm up 
800m Run

Mobility
Foam roll/L ball

Skill Builder
SDHP
Push press

Metcon
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
  1. . Wallball Shots: 20/14 10ft/9ft
  2. . Sumo Deadlift High-Pull: 75/55
  3. . Box Jump: 20" box 
  4. . Push Press: 75/55
  5. . Row:  (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



Things turn out best for those who make the best of the way things turn out. - Jack Buck



Post total score to comments.

































Wednesday, October 24, 2012

Rest

Welcome to the Herd Leland!

















       Inspirational video from Windy City CrossFit






We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery. -
Samuel Smiles


Post thoughts to comments.





























Tuesday, October 23, 2012

Curtis P's

Head Coach/Owner Joachim of CrossFit Mainz in Germany stopped by



















Warm up 
2 minutes M.E.
Dbl unders

Mobility
ankle, Hip

Metcon
For time
100 Curtis P's 115/95


You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination. - Ralph Marston


Post time to comments.








Monday, October 22, 2012

Burpee broad jump, Kettlebell swing, V-sit ups

Aaahhahahhhhhh!!!!





















Warm up
20 Push ups
20 Air squats
20 Sit ups
10 Pull ups (strict)

Mobility
Foam roll 12 minutes

Metcon
2 rounds
30 Burpee broad jumps
30 Kb swings 53/35


Every thought is a seed. If you plant crab apples, don't count on harvesting Golden Delicious. - Bill Meyer


Post time to comments.

Sunday, October 21, 2012

Wall sits, Push ups, Dead hang

CrossFit Games tonight ESPN




















Warm up
Dynamic warm up

Metcon
30min
30 second Wall squat
30 second Plank
30 second Dead hang

Post number of rounds completed to comments.

Saturday, October 20, 2012

Rest

Grab a broomstick and practice!





















Positive Attitude Tip:
There are many people who need to listen to how they currently communicate. Not only what words they say, but also how they listen. Focusing on the positive not on the negative. When you consciously focus on speaking and listening in a positive manner then you will find it does make a difference.
Two tips...
1. when speaking try and focus only on the good, find the good in the situation and focus on that
2. when listening, truly listen....do not try and think about what you are going to respond, just listen.
As Epictetus once said, "We have two ears and one mouth so that we can listen twice as much as we speak."


Post thoughts to comments.

Friday, October 19, 2012

Groiners, Jumping air squats, Burpees, Burpee pull ups

Rick, Graham, and Matt





















Warm up
Dynamic warm up

Mobility - 12min
Foam roll/Lacrosse ball

Metcon
7 rounds of
7 Groiners
7 Jumping air squats
7 Burpee's
7 Burpee pull ups


Don't judge each day by the harvest you reap, but by the seeds you plant. - Robert Louis Stevenson


Post time to comments.


Thursday, October 18, 2012

Power snatch, Burpee box jump, OH walking lunge

Chris










Warm up
3 rounds of
50 Dbl unders
10 OHS (PVC)

Mobility - 10min.
Shoulders/Glutes

Skill Builder
Power snatch

Metcon 
Power snatch - (115/95)  10, 8, 6, 4, 2
Burpee box jump -  (30"/24) 2, 4, 6, 8, 10
50m OH walking lunge 45# (Trail knee must touch the ground)
Walking lunge is performed after both PS and BBJ are completed.
* Scale as needed


What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: Our life is the creation of our mind. - Buddha


Post time to comments.

Wednesday, October 17, 2012

Row, Burpees

Courtney goin overhead!


















Warm up
3 min dbl unders or single unders

Skill Builder
Rowing

Metcon
500m Row
25 Burpees
500m Row
25 Burpees


You must begin to think of yourself as becoming the person you want to be. - David Viscott 


Post time to comments.

































Tuesday, October 16, 2012

Rest

Great way to finish the weekend!



















6 Surprising benefits of "Fish oil". Click here..


“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” -  Albert Einstein


 Post thoughts to comments.

Monday, October 15, 2012

Split Jerk, Box jump, Run

video
           Matt gets his first Muscle up way to go!






Warm up
3 rounds of
10 Push ups
10 Sit ups
10 Air squats

Mobility
Shoulders

Metcon
15 minute AMRAP
3 Split jerk 115/95
9 Box jumps
200m Run


When you wholeheartedly adopt a "with all your heart" attitude and go out with the positive principle, you can do incredible things. - Norman Vincent Peale


If you are taking this please read this click here...


Post number of rounds completed to comments.

Sunday, October 14, 2012

Run, Kettlebell swing

































Thanks to everybody who came out yesterday food and friends where great!






Warm up
800m run

Mobilty
Hips

Metcon
800m Run
21 KB swings 52/35
600m Run
21 KB swings
400m Run
21 KB swings
200m Run
21 KB swings

Post time to comments.

Saturday, October 13, 2012

Deadlift, Burpees





















Warm up
Three minute jump rope


Mobility
15 minute
Shoulder

Metcon
5 RFT of:
5 Deadlifts 275/165
10 Burpees


We make a living by what we get, we make a life by what we give. - Winston Churchill



Post time to comments.









































Friday, October 12, 2012

Rest

Welcome to the Herd Susan!



















It's not who you are that holds you back, it's who you think you're not.  


Hey Athletes remeber tomorrow at 2pm bring a fresh kill be it Fish or Fowl Nuts or Seeds,
Fruits or Vegetables to the BBQ water no booze and WLC certified foods most welcomed. See you there. 


Post thoughts to comments.
















































Thursday, October 11, 2012

GTOH, Burpees


WOD Today!!!!






















Warm up 
Tabata Row ( Total cal)

Mobility
Shoulders
T spine

Metcon
5 RFT
5 GTOH (anyhow) 185,145,135 Scale as needed
10 Burpees


Love the moment, and the energy of that moment will spread beyond all boundaries.  - Corita Kent




Post time to comments.









































Wednesday, October 10, 2012

Deadlift, Kettlebell press, Hang power clean

Welcome to the Herd Amy!





















Warm up
3 min dbl under ( if you do not have a dbl under practice them)

Mobility
10 min
Shoulder

Skill Builder
Clean and Jerk/Split

Metcon
12min AMRAP
5 Deadlift 245/155
10 KB Push press 5-R/5-L* 52/35
5 Hang power cleans 135/95

Rest 5 minutes

20 Clean and Jerks 135/95


"Having a positive mental attitude is asking how something can be done rather than
saying it can't be done." - Bo Bennett


Post number of rounds completed to comments.




Tuesday, October 9, 2012

Curtis P, Box jumps, Kettlebell swing

Yeahh!!!


























Warm up
25 - 8 Count body builders

Mobility
Foam roll

Strength
Push press
3x3

Metcon
15min AMRAP
5 Curtis P's 95/65
10 Box jumps 24"/20
15 KB swings 52/35


Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same. - Francesca Reigler


Post number of rounds completed to comments.













Monday, October 8, 2012

Rest

Want to thank Noel Vega of Urban Art House for our front desk



















My rest day question to everyone is how has CrossFit changed your life?
Has it made your quality of life good, better, or the same?
Think about it. - Coach


Dare to be true: nothing can need a lie: A fault, which needs it most, grows two thereby. - George Herbert


Post thoughts to comments.






























Sunday, October 7, 2012

Run, Pulls ups, Push ups, Air squats



You guys are killin it!!!!






























Metcon

8!
50m Sprint
Cindy
Descending ladder first round 50m sprint 8 rounds of Cindy.
Second round 50m Sprint 7 rounds of Cindy etc..


"Our attitude toward life determines life's attitude towards us." - John N. Mitchell
 
 
Post time to comments. 









Saturday, October 6, 2012

Burpees, Push ups

Welcome to the Herd Yimin

















Warm up
Dynamic warm up

Metcon
100 Burpees
5 Push ups ( EMOTM )
Scale as needed


If you train hard, you'll not only be hard, you'll be hard to beat. - Herschel Walker


Post time to comments.




























Friday, October 5, 2012

Squat clean, Box jump



Welcome to the Herd Tamarah, Zack, and Ashley
































Warm up
Dynamic warm up

Skill Builder
Clean

Metcon
Three rounds of
10 Squat cleans 135/115
20 Box jumps 24"
Courtesy of CrossFit.com


Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not. - Oprah Winfrey 

Post time to comments.

Thursday, October 4, 2012

Rest

The Giant's could have used Jeronimo on Sunday

























Remember today is throw back Thursday 80's and 90's hits baby!


These repetitive words and phrases are merely methods of convincing the subconscious mind. - Claude M. Bristol

Wednesday, October 3, 2012

Push press, Row


Stacey is outta here great job on the WOD yesterday!


















Warm up
1 minute of:
Jumping jacks
Push ups
Sit ups
Air squats

Mobility
Hips

Strength
Front squat
3x3

Metcon
100 Push press 75/45
1000m Row


"You must not allow yourself to dwell for a single moment on any kind of negative thought." - Emmet Fox


Post time to comments.


























Tuesday, October 2, 2012

Run

Welcome to the Herd Alex


















Warm up
3 Rounds
200m Run
15 Russian swing
15 HRPU's

Skill Builder
Push Jerk
  • Feet Check
  • Down & Up
  • Push Away & Drop
  • Full Movement
Metcon Lvl 2 (beginners)
5 RFT of:
15 Walking lunges steps
15 Shoulder to Overhead anyhow
15 Abmat Situps

Metcon Lvl 1
Death by 10m


Love the moment, and the energy of that moment will spread beyond all boundaries. - Corita Kent


Post number of rounds completed to comments. Lvl 1 - Lvl 2




























Monday, October 1, 2012

Med ball cleans, Burpees

Sunday Rocked!


















Warm up
500m Row
400m Run

Mobility
Tricep/Hips

Strength
Deadlift
10min get to 1RM

Metcon
7min AMRAP
10 Med ball cleans 20/14
10 Burpees


"I can't change the direction of the wind, but I can adjust my sails to always reach my destination." - Jimmy Dean


Post number of rounds completed to comments.