Friday 11/09/2012

HAPPY FRIDAY!!!

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Weighted Dips 3-3-3-1-1-1

WOD

A: 10 min AMRAP

Dumbbell Get Ups alternate sides. Each side is a rep

B: 10 min AMRAP 

Dumbbell Get Ups alternate sides. Each side is a rep #60/35#

Coach Liliana deadlifting 225 lbs during her CrossFit Total on Tuesday

Thursday 11/08/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Resting after Monday's OHS and Singles

Wednesday 11/07/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

 

Strength/Skill

Wall Climbs 3-3-3-1-1-1

 

WOD

 

A: For Time:

10 Dumbbell Thrusters (DBT)

1 Ring Row (RR)

9 DBT

2 RR

8 DBT

3 RR

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

 

 

B: For Time:

10 Dumbbell Thrusters (DBT)

1 Pull Ups (PU)

9 DBT

2 PU

8 DBT

3 PU

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

DBT Rx Weight is 45% of body weght.

 

 

Tuesday 11/06/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

No strength today. 

The wod for today will be the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. This will determine a baseline of where your strength is. When this comes up again you'll be able to determine where you're making gains and where you need to improve.

WOD

CrossFit Total

Squat 1 rep max

Press 1 rep max

Deadlift 1 rep max

Member Erica doing overhead squats for the first time. Not bad.

Monday 11/05/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Clean 3-3-3-1-1-1

WOD

A: 3 Rounds for time:

10 Overhead Squats

150 Singles

B: 3 Rounds for time:

10 Overhead squats 135#/95#

50 Double Unders

Coach Liliana doing the CrossFit Enclave WOD and their grand opening this weekend with 2 of the owners.

Friday11/02/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening tomorrow Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community. We will be there after the 10:30am session.

Strength/Skill

Wall Climbs 3-3-3-3-3

WOD

A:For Time:

20 walking lunges

3 box jumps

20 walking lunges

3 box jumps

15 walking lunges

6 box jumps

15 walking lunges

6 box jumps

10 walking lunges

9 box jumps

10 walking lunges

9 box jumps

5 walking lunges

12 box jumps

5 walking lunges

12 box jumps

B: For Time:

20 walking lunges weight in right hand
3 burpee box jumps
20 walking lunges weight in left hand
3 burpee box jumps

15 walking lunges weight in right hand
6 burpee box jumps
15 walking lunges with weight in left hand
6 burpee box jumps

10 walking lunges weight in right hand
9 burpee box jumps
10 walking lunges weight in left hand
9 burpee box jumps

5 walking lunges weight in right hand
12 burpee box jumps
5 walking lunges weight in left hand
12 burpee box jumps

Lunge weight 45#/30#
Box jump 24"/20"

I'm always emphasizing to open your hips violently on your pulls for snatches and cleans. Monty demonstrates great hip pop in this snatch. Notice how open his hips get as the bar elevates. 

Thursday 11/01/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community. We will be there after the 10:30am session.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

 

 

Tabata Something Else