Monday May 20 08

Burpees…Yeah Burpees!

150 Burpees for time.

We will be back in the gym on Tuesday morning.

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Saturday May 17 08

Rest, Skills, Beer?! Happy Long Week End Every One! See you starting again Tuesday.

CONGRATULATIONS to Tracey who tied for first place in the womans as Rxed division at CrossFit One World. Tie breaker is:

Bear Complex:

Perform “The Bear Complex” to failure. Men will use 115#, women will use 75#. You may only “tap and go” on the ground. Each sequence must be completed within 45 seconds. A sequence of The Bear Complex is as follows- Power clean to a front squat to overhead to a back squat to overhead. You may rest the bar anywhere but on the ground.

GO TRACEY!

Cops Vs Firefighters

Not to fan any flames, but there has been some talk lately about hosting a charity event that would  pit cops and firefighters against one another for the ultimate prize…..that’s right..BRAGGING RIGHTS  baby!  I’ll be sure to keep you all posted as we sort out details.  Hey Mac, better watch it buddy, Bill is thinking about his team already.  5 members per team, mens division, womans division. All proceeds to charity.

Monday May 12 08

From CrossFit One World:

“Blackjack”

  • 20 push-ups / 1 sit-up
  • 19 push-ups / 2 sit-ups
  • 18 push-ups / 3 sit-ups
  • 17 push-ups / 4 sit-ups
  • 16 push-ups / 5 sit-ups
  • 15 push-ups / 6 sit-ups
  • 14 push-ups / 7 sit-up
  • 13 push-ups / 8 sit-ups
  • 12 push-ups / 9 sit-ups
  • 11 push-ups / 10 sit-ups
  • 10 push-ups / 11 sit-ups
  • 9 push-ups / 12 sit-ups
  • 8 push-ups / 13 sit-up
  • 7 push-ups / 14 sit-ups
  • 6 push-ups / 15 sit-ups
  • 5 push-ups / 16 sit-ups
  • 4 push-ups / 17 sit-ups
  • 3 push-ups / 18 sit-ups
  • 2 push-ups / 19 sit-up
  • 1 push-up / 20 sit-ups

Thursday May 8 08

 Lunges:

2 rounds of:

25 Walking Lunges

25  Dumbell Weighted walking lunges. Weights at sides

25  Walking Thruster Dumbell Lunges. Weight is carried at the shoulders and thrust overhead with each step.

25  Outstretched Dumbell Weighted walking  lunges. Weight is held at arms length parallel to the floor.

Tueday May 6 08

4 rings and a squat.  5 rounds of:

5 x RSPU

5 x L holds (legs on the ground, bring up to L is one)

5 x Push Ups

5 x Ring rows

5 x Goblet Squats

Rings must be set low to the ground to facilitate all exercises.

Saturday April 26 08

Skill Day

Work on Squats and Cleans.

Air squats, goblet squats, jumping squats, back squats. Cleans, jump and land, med ball, clean drops and finally cleans with bar.

After practicing  do a cumulative 2 min L sit. Every time your feet hit the ground do 3 goblet squats 40#, and 3 power cleans 45#.

Friday April 25

We are having our monthly get together. Morning classes will be combined with evening classes so we all get to sleep in on Friday morning. Pass the word around. See you on Friday evening at 6 pm and feel free to join us for a few adult beverages afterwards.

Mike

Wednesday April 16 08

Grace – revisited!

Clean and Jerk 135#

30 reps for time

EVENING CLASS:

Once around the building

30 box jumps

30 K/B swings

30 Push Ups

Once around the building

30 squats

30 pull ups

30 wall ball

Once around the building

30 ring dips

30 thrusters

30 vertical leaps

And when everyone is done. Everyone does a rope climb!

Saturday messing around

Took Tao and his buddy down to the space this evening and did some dead lifting and rowing with the boys. They did three rounds of 200 M rows. Tao went from 1 09 down to 1 08 to 1 05. Jackson had some issues with balance and co ordination. But heck they are 7. Tao took his dead to 80# today. We got Jackson to 45#, he had never lifted before.

Mike Cleans: 3×135 3×140 3×145 1×150 1×155 then 3 x 160 all fails. Not aggressive enough.

Good Time!