Established 2007
"Fran"
21-15-9 reps for time of:
Thrusters 95#’s
Pull-Ups
Thrusters can easily be scaled by decreasing the load on the bar. Some modified weights we used today included 75lbs, 45lbs, and 15lbs. It is in the athlete’s best interest to choose a weight that he or she can manage with good form. Technique, Consistency Then Intensity.
Heat 1 of 3 from today’s "Fran" workout.
Max Rounds in 20 Minutes of:
10 Dumbbell Hang Muscle Snatches each arm
1 Odd Object Carry (Up the steps, across the Lyceum and back down)
10 Burpees
Kevin and Leonid go for a stroll.
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!
Fd/t=P!
"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:
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
4 Rounds For Time of:
Deadlift 10 Reps
Dumbbell OH Sit-Up 15 Reps
Skills:
Burgener Warm Up
DB HPS
Learning the Dumbbell Hang Power Snatch.
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 115×3 a few sets later!
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.
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 CrossFit.com. Knowledge is power! Happy reading.
"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.
4 Rounds For Time of:
10 DB Snatches Each Arm
10 OH DB Lunges Each Arm
10 Burpees
Men use 30# DB’s while Women use 20#’s
Camera phone was the best we had today!