Monday 30, November 2009

Today we had:

Burpee Helen

3x
Run 400m
21 Kb Swings (24kg)
12 Burpees

Way to go everyone, this is a killer WOD and you all destroyed it!

Explosive strength training improves 5k running time by improving run economy and muscle power. Great article!

http://www.ncbi.nlm.nih.gov/pubmed/10233114?dopt=Abstract

Sunday 29, November 2009

21-15-9

Power Clean (60kg)
Kettle bell Swing (24kg)
Handstand Push up

Heard some great grunts and groans on this one!

A new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training. Check it out!

http://www.sciencedaily.com/releases/2006/09/060918142456.htm

Saturday 28, November 2009

Awesome WOD today and amazing performances by everyone!

4x Intermediate or 5x Advanced

Row-20 Calories
15 Thrusters 42.5kg
12 Pull-ups

Nice to see you back in the box Dave!

Friday 27, November 2009

Happy black Friday to all!

5 x

10 squats 60kg
8 double unders
6 hand stand push ups

Awesome job everyone!

I will see you all in a week, but leaving you all in SUPER capable hands!

6am - Travis
7am - Ryan
10am - Chandler
4pm - Ryan
6pm - Mel, Chandler, Ryan, Matt, Travis (you 6pm guys will be over loaded with coaches)

Be watching the blog for the workouts I will be doing while in Mexico - I have brought a jump rope, and Matt's TRX system, and there is a "gym" at the resort - tried to think of a way to carry on a kettlebell but figured TSA might frown at that. LOL!!!

Thursday 25, November 2010

HAPPY THANKSGIVING EVERYONE!!!!

"Turkey Twins"

2 rounds

200m backwards run
25 goblet squats 24kg
25 burpees
400m run
25 kettlebell swings 24kg
25 wall balls 20lbs
400m run
25 pull ups
25 turkish get-ups 25lbs
200m run backwards
rest 1 min if needed

Wednesday 25, November 2009

Ahhhhhhh we have a coach penalty - it actually is n everyone penalty for this WOD, just my bad as coach because I forgot something. What is it you ask??? Everyone who was in today owes 45 burpees.... The workout had burpees in it also. :0)

400m run
21 OHS 42.5kg
21 pull ups
400m run
15 OHS
15 pull ups
400m run
9 OHS
9 pull ups
400m run

HOLIDAY HOURS!!!!

Thursday - Turkey Trot in the am for those who are interested.

11:00am normal WOD for some pre turkey consumption

Friday - 9:00am
4:00pm
FMP at 5:oopm

Saturday and Sunday back to normal schedules. :-)

DAVE FISH and IRONMAN

Just wanted to let everyone know that our very own Dave Fish (some of you have not had the opportunity to meet him due to the training he has been in for the Ironman this past weekend). His girlfriend Nancy also competed, and since I don't know her last name I can not give you her results - sorry Nancy!

Ironman Arizona November 22nd 2009

What is Ironman?

Ironman is one of the most grueling events in the world of sport, and also one of the most inspiring. Ironman features a 2.4-mile swim, a 112-mile bike and a complete marathon (26.2 miles) all in succession. Athletes have 17 hours to complete the event (from the 7 a.m. start until midnight).

Total competitors 2516

Overall place 518th

Age division ranking 51 out of 264

Total time 11:16:22

Dave you are such an inspiration to us all - now get your butt back into CrossFit, WE MISS YOU!