Tuesday 31, September 2010

After yesterdays 5k we have some skill work and a good strength based metcon for you all.

Strength:
Back squats 5-5-3-2-5 2

Skill work:

double unders

Metcon:
Amrap 15 mins
5 hang cleans 60/40kg
7 strict pull ups
9 box jumps

Monday 30, August 2010

Ahhhh - strating the week a little sore after Bugaboo on Saturday. PERFECT!

Strength:

Deadlifts

5-5-3-2-1-5
2 sets of 5 light warm up
1 set of 3 at 60% of your 5 heavy PR
1 set of 2 at 80% of your 5 heavy PR
1 set of 1 at 90% of your 5 heavy pr
1 set of 5 HEAVY PR

Metcon:

5k - been a while but the weather is perfect!!!

Saturday 28, August 2010

SMA Awareness WOD, August 28th, 2010
"Bugaboo"
For time:
200 Thrusters (75/45)

Please join us as we do this special WOD on August 28th in memoriam of Benjamin "Bugaboo" Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). "Bugaboo" lived for just 200 days before he lost his battle with SMA on December 29th, 2005.

So many other children and families are affected yet knowledge and awareness is very low.

Please read the words in the post below from "Bugaboo"s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.

I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.

The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that "Bugaboo" was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!

CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!

http://www.fsma.org

If you can't make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THIS SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing "Bugaboo" and send the link to this site to everyone you can.

3-2-1-GO!

Thursday 26, August 2010

Strength/Skill:

Snatch
8x2

L-pull ups / L-sits


Metcon:

8 x 200m sprints on the 2 minute mark

Wednesday 25, August 2010

REMINDER - this Saturday BUGABOO! BE THERE!!!

Strength:

Back squats
5-5-5

Strict press
5-5-5-

Metcon:

100 burpees for time!!!

Tuesday 24, August 2010

So, I am on a mission to get the minutes down for our programming so that we can have a few longer duration WOD's, a few medium, and one shorter one per week. I am close, but I need you guys to really pay attention to the scales of weights I am also including. I will also write on the board the "target" time, so you can think about it and scale it properly.

Strength:

Deadlifts
2 sets of 5 light weight for warm up

5-5-5 HEAVY

Bench press

5-5-5-5-5

Metcon:
4x
10 back squats 60/40kg
400m run
10 overhead squats 60/40kg
400m run

** men 60/50/40
** woman 40/30/20

Monday 23, August 2010

Tried a little something different on the strength today.

Strength:
Clean shrugs
3-3-3-3-3 technique

Power cleans
3-3-3-3-3

Metcon:
5x
40m waiter carry HEAVY
20 kb swings HEAVY
40 m waiter carry HEAVY

Sunday 22, August 2010

WOW - Coach Adam may be as good at programing those butt kicking WOD'S for the weekends as I am!!!

Thanks Coach Adam, this one was great!

5x
5 pull ups
10 burpee box jumps
200m run
10 GHD sit ups
15 tuck jumps
200m run