Saturday the 2nd of January, 2009

Stairway to heaven?

****Homework assignment WOD****

Today is the day to bring in the WOD that you designed. We will be voting to see which one will become the workout for the day.

11am Running
12pm Olympic Lifting
1pm WOD

Saturday the 7th of November, 2009

Olympic Lifting at Noon
Field Day at 1pm

Saturday the 24th of October, 2009

Alex doing GI Jane (CrossFit main site wmv)


Oly Lifting Class at noon!
This is your last chance to join up before this becomes a closed group for 12 weeks.

Park field day at one PM. Don't miss the fun!

Of interest:

• Paleo+ CrossFit: It might save your life.
• Normal kid meets a powerlifter
• Paleo spreadsheet
  

Tuesday the 18th of August, 2009

Congratulations to Sean on having a new baby boy!

Overhead Press

5-5-5-5-5

If you know your max in this lift, start reps at 80-85% of your best 1RM. If you do not know your max in this lift work up slowly.

This will be followed by a short, very intense metabolic conditioning circuit.

***6pm class is scheduled for today***

Post loads and times to comments

Notes, tools, articles and ephemera:

• All of the following are videos related to the Press from the CrossFit Main Site:
  
• Press-Basic Positions, Mark Rippetoe...[wmv][mov]
• Press-Hand Positions, Mark Rippetoe...[wmv][mov]
• Press Instruction, Part I, Mark Rippetoe...[wmv][mov]
• Press Instruction Part 2, Mark Rippetoe...[wmv][mov]
• Press Instruction Part 3, Mark Rippetoe...[wmv][mov]
• Press Posture Question, Mark Rippetoe...[wmv][mov]
• Press Review, Mark Rippetoe...[wmv][mov]

Tuesday the 4th of August, 2009

Rich puts up 220# on the overhead press. WOW!

Olympic lifting Day

Power snatch- Snatch push press- Overhead squat

We will be conducting the Tuesday class in the gym at 6:30pm today.

The Lean Out Challenge is rolling. Post your meals to http://leanout305.blogspot.com/.

Thursday the 9th of July, 2009

Hang Power Snatch

5-5-5

3-3-3

1-1-1

Post loads to comments.

Do you have specific weaknesses? What are they? Do you work on them or ignore them? Post thoughts to comments.

Notes, tools, articles and ephemera:

• First event at the 2009 CrossFit Games is a 7.1k trail run.
• Chris Spealler has 106 pull-ups. The video is from the CrossFit 2009 Games blog.
  

Monday the 6th of July, 2009

Karina shows some pure strength with L-pull ups.


5 rounds for time:
200 meter run
10 Hang Power Snatch 75/45
20 GHD sit ups

Finish with 400 meter run

Post times to comments.

Notes, tools, articles and ephemera:

• Snatch Skill Transfer and Assistance Exercises from Catalyst Athletics.
• The Olympic Lift Starting Position from Catalyst Athletics.
• Learning the Olympic Lifts, The Stance by Mike Burgener with Tony Budding from the CrossFit Journal.
  
• A Beautiful Snatch from Testosterone Muscle.
• Hossein Rez Zadeh snatching 201kg like it was a broomstick.