Recovery on the 1st, CrossFit on the 2nd

Starting January 2nd, we will be adding a Wednesday Group Class at 7pm. Privates will also be available by appointment. Stay tuned for more updates!



WOD 12.23.07

"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.  Today's FGB is 3 Rounds. The
stations are:

  1. Wall-ball: a: 14lb b: 8lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Erik on Box Jumps


WOD 12.22.07

4 Rounds For Time of:
Deadlift 10 Reps
Dumbbell OH Sit-Up 15 Reps

Burgener Warm Up

Learning the Dumbbell Hang Power Snatch.


WOD 12.16.07

Deadlift 3-3-3-3-3 reps.

Additional work today included Jump Rope mechanics and B2B Tabata Squats.

Jacinto helps Michele set her back. She pulled a new PR of 115x3 a few sets later!


WOD 12.15.07

10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Hang Power Clean
Push Press
Overhead Squat

Bear Crawl

Each of the three lifts done in sequence is counted as one rep.  Follow each set with a Bear Crawl across the Lyceum.

Jeremy makes it look easy.


15 Extra Minutes of Sleep

Saturday's classes will now be starting at 10:15am and going until 11:15am. Please continue to arrive 10 minutes early to help set up so that we can start on time.

I've also posted 2 new CrossFit Journals under the "Nutrition Resources" tab located in the right column.

"Zone Meal Plans" is a technically simple overview of the Zone, complete with block prescriptions and sample menus.

"CFJ Issue 15: Nutrition"
is a guide to avoiding dietary induced metabolic derangement. The Deadly Quartet, Responsible Diet Books and a host of other topics are addressed here.

Both Journals are available Free through Knowledge is power! Happy reading.


WOD 12.09.07

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.

Today's "Skills" Segment was Pressing Form. Nice work, Michele.