Thursday 12/1/11

Chris is holding over 100lbs and still made it on the 24" inch box

 

Check out this Crossfit on-line comp starting Jan. 1st. We will be doing the comp. wod as 1 of our wods each week for 3 weeks. There are 2 age divisions for men and women, this is the same site that now does our member billing and you can track wods and compare to other athletes across the world. This would be a good way for you to prepare for the CrossFit open competition starting in late Feb.

http://www.wodclubopen.com/

Also if you haven't yet seen our new athlete of month page it's pretty cool. Dean Becker is the first to earn this honor. You can read his Q&A section by clicking this link.
Dean Becker Dec. 2011 athlete of the month

WOD:
Bar Tabata, 20 secs work 10 secs rest for 8 rounds
Toes to bar
ground to bar touches
pull-ups

Challenge:
 max time handstand hold against wall.

Wednesday 11/30/11



Rommel looking strong on those KB swings

WOD: Russ may make slight changes to the wod in the am.

Do the following 7 times. (135/95) repeat 7 times

1 deadlift

1 clean

1 front squat

1 push-press

1 back squat

1 push-jerk

Pre wod challenge:

 max height box jump while holding a 20 lb med-ball

please make sure there is nothing too dangerous around you and bring your shin guards if you want.



Tuesday 11/29/11

WOD:

6 mins to get to your highest number

1 wall-ball

2 box jumps (24/20)

3 wall-ball

4 box jumps

etc.

pre-WOD challenge:

Thruster Ladder

Women start out at 55lbs

Men at 85lbs

go up 10 lbs every 45 seconds to max weight

Earn a T-shirt! In January we will be getting T-shirts made that will not be for sale. You can only get one by earning it. You can get them 1 of several different ways. 1. We will test you next week in the "Timberwolf Total" (My 3 favorite lifts) Clean, Deadlift, Bench Press. Your total must go up 8% in 8 weeks. and a 2000m row at 4% faster. No sandbagging!, I still have your comp wod totals 2. Complete the following workouts RX'D: Fran, Cindy, Grace, Kelly, Nancy, Isabel Daniel, Gi Jane, Angie. 3. Athlete of the Month will recieve one. 4. last way to earn the shirt is a secret. Any suggestions for a shirt design?

11/28/11 Half Eva

5 rounds for time:
400m run or row
15 pull-ups
15 kb swings (24/16)

Challenge: clapping push-ups
attempt to complete all.
Level 1- single clap in front from knees
2- 2 in front from knees
3- swan dive from knees (arms straight out)
4- 1 in front 1 in back from knees
5-1 in front from toes
6- 2 in front from toes
7- swan dive (arms straight out to sides from toes)
8-1 in front 1 in back from toes
9- front,back,front from toes

Happy Thanksgiving!

Running out of pics

Note: After months and months of coordinating my billing software and all the other various accounts we finally have reoccuring billing. We have done a couple test runs and it looks good. I am going to start taking Credit Cards as you are due. I am still willing to take checks and cash but please don't make me send Elijah after you for payment. Have a good thanksgiving weekend!

Thanksgiving weekend schedule and WODS
Give Russ a big thanks or bring him a slice of pie for volunteering to come in while I am out of town.

Thurs 24th 8a

The 'Burn Your Turkey' Gobbler

3 Rounds of 24 reps (Nov 24th!) each exercise (folks can scale to 15 or 9 reps or aim for 2 rounds)

Goblet Squats 52/35

Ohs (just bar 45/35)

Burpees

kB swings 52/35

walking Lunges

back Extensions (superman)

Fri 25th 8a & 9a

The 'Black Friday'

15-12-9-6-3

Hang Power Clean (135/95)

Wall Ball (20/14)

Box Jump (24'/20')

Pull Ups

Sat 26th 8a

Any WOD from the week or one's own

M: Elizabeth

T: 5 rnds 45s work 15s rest 1m rest between each round: push press, jumping lunge, push up, sit up

W: snatch technique work 3-3-3-3-3

Th: Turkey Burner chipper

F: Black Friday chipper

11/23/11 Snatch, It's a Brad Pit movie right?

Getting strong ladies

WOD:

3-3-3-3-3

Snatch

Challenge: bar traverse down and back ( be careful on the corners of the supports they are sharp)

Tuesday 11/22/11

Squat cleans are hard.

WOD:

5 rounds of 45 secs of as many reps as possible at each station. 15 secs rest after each.

1:15 rest after each round

Push-press (75/55)

Split Squat jumps

push-ups

sit-ups

No challenge today



Monday 11/21/11

Evie trying to help take pics of Mama.

WOD: Elizabeth

21-15-9

cleans (135/95)

ring dips

Challenge: Max clean and Jerk or 5x5



Friday 11/17/11 push-pull

Lydia and John getting it done

Friday 11/17/11
Chest not sore enough from Murph? try this!
5 rounds not for time of:  max reps bench press (bw/.70bw), max reps strict pull-ups.
take exactly 1 min rest after each movement before moving to the next.

score = total reps

11/17/11

WOD

7000 lb (men) 4500lb (women) overhead squat

stop every minute and do 5 box jumps (24/20) and continue on your way to 7000 or 4500 lbs

Here is how it breaks down depending on the weight you choose.

Men          Women

lbs/reps       lbs/reps

135/52        85/53

125/56        75/60

115/61        65/69

105/67        55/82

95/74          45/100

85/82          35/128

75/93

65/107

55/127

Wednesday 11/15/11

T-shirts and hoodies are here!

Wod:

Partner workout

250 burpees for time. One partner does work, the other does 1 squat everytime a burpee is done.

You may switch as often as you want. (These will count if you are still in the burpee challenge)

pre- wod challenge:
1 min max stair climbers on 16" box
(add partners reps together for score)

Tuesday 11/14/11

Shirts and hoodies should be in by tuesday afternoon!

WOD
3 rounds for time
 12 Deadlifts (225/155)
15 Wall balls
21 Sit-ups

Challenge: 7 mins to achieve most consecutive double unders

Murph Monday

Very proud of you guys, everyone did Tuesday's wod with out scaling down to toothpicks. I'm sure many of you have been swearing my name under your breath every time you go down stairs, or get up out of a chair this week.

Yep, this might be our last chance to get out and do your favorite wod this year. You have the option to do a 1600m row to sub the cold run or do a half murph if you feel you are not quite ready.

WOD: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Dean has 2nd place at 53:12
Bo is in 3rd at 54:08

This wod is blank on the board for the ladies, time to get some names up there.