What is CrossFit?

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

- Coach Glassman, CrossFit HQ

6/22/07

“Habit is a cable; we weave a thread of it every day, and at last we cannot break it.”

--Horace Mann (1796 - 1859)

Saturday June 16th 2007

FIGHT GONE BAD????




Warm Up
2 rounds
5 push ups
10 sit ups
20 squats

Skill Work
Wall Ball
(everyone was kind enough to bring their own ball)

WOD
Mini Fight Gone Bad

3 Rounds

DB Push Press
Dumbell Swing
Wall Ball

Kelli 310 points
5 lb push press
15 lb swings
6 lb wall ball

Sara 241 points
20 lb push press
20 lb swing
10 lb wall ball

Gary 192 points
35 lb push press
55 lb swing
23 lb wall ball

Joe 250 points
25 lb push press
40 lb swing
10 lb wall ball

Great effort on everyone's part today. Looking forward to seeing this one again in a few months to see how the crew progresses.

Saturday June 8

Turn out was a bit light today. Kelli, Sara & Joe came in for today's workout. Did our warm up & started the dumbell swing for today's skill. Kelli nailed it after she figured out that she was working with too light a weight. After everyone finished 3 solid sets of 10, the WOD was unveiled.

I was pretty proud of myself, brought a whiteboard for the WOD. Unfortunately, I forgot my stopwatch, so, big ups to Sara for lending me hers.

4 rounds for time

5 burpees
10 push-ups
20 squats
Alley Run

Recovered for a few & Joe wanted to work on Turkish get ups again this week. I think he's aiming for the 100 lb dumbell for these down the road. (his son is in town for the summer, maybe we can get him out of bed on a Saturday morning?)

Wrapped up with some push presses & the crew was kind enough to pose for some pics. Thanks again for coming out this week. Stay tuned for more updates on class additions.

Saturday June 2 2007

Had newbies join us today. Total of 4. Gary & Joe are the regulars so far. 3 rounds of squats, push -ups, sit ups & supermans to warm up. Today, since the newbies weren't rank amatuers, we worked on the dumbell snatch. Sara & Terri picked up the movement pretty quickly. We all pitched in to help Terri fine tune the movement. When we finished 3 sets of 5 with each arm, we had our MetCon workout.



Alley Run down & back
10, 15, 0r 20 of each
push up, squat, sit up.

3 Rounds for time.

More db snatch skill work followed.

Wrapped up today with Tukish Get ups. A very effective movement that everyone picked up easily. Joe & I worked on them previously while the rest of the group were first timers. When we were through Gary was kind enough to knock out a few muscle up for Terry. (she had never seen nor heard of one).

Looking forward to adding more classes during the week. I've also had a request for a beginners level class & Sunday morning seems to be the consensus at this point. Talk to me....