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Archive

Metcon

Friday, July 30, 2010

WOD

21-15-9 of

Power Snatch 95/65

Double Unders

Pull-Ups

Post times to comments

Stretching and Mobility after WOD

Tactical Self Defense Classes starting in August! For more information, click on the logo and learn about how Krav Maga can improve your fitness and self defense. Contact your coach if you're interested and be put on the registration list. Classes will most likely be Monday night after the 6:30 WOD and Saturday mornings. 

Posted by: Darin Deaton

Front Squats 3x5

Thursday, July 29, 2010

WOD

Front Squats 3x5

Rest

3 Rounds for time of

Row 800 meters

Wall Ball 20,30,40 reps 20/14

Post time to comments

Dustin, Owner of CrossFit Solus

Thanks Dustin for training with us and judging at our Box Games

Posted by: Darin Deaton

Overhead Press 5x5

Wednesday, July 28, 2010

WOD

Shoulder Mobility

Overhead Press 5x5 (focus on an active shoulder with external rotation of the arm and the shoulder blade down and back)

AMRAP in 8 minutes of 

Box Jumps 10 reps 20"

KB Swings 20 reps 1.5/1 pd

Post loads and times to comments

C-mart giving coaching tips!

Check out this new blog format! This thing is awesome. Go to the top of the homepage here and you will see listed the CrossFit WOD, Endurance WOD and Nutrition blog. Click on each tab and it scrolls from the home page without going to another page. Also, try the new search bar! We have also added a new calendar search function when you click on the permalink to look at archived blogs. Once in the archived blog area, there is a calendar on the top right of the page. Click on the date you want and bam you are on that date! 

Posted by: Darin Deaton

Metcon

Tuesday, July 27, 2010

WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments / Compare to 8-14-2009

Watch Video
Keith and Chip, recent On-Ramp graduates...Congrats guys!
Posted by: Darin Deaton

Deadlifts 5x5

Monday, July 26, 2010

WOD

Deadlifts 5x5

Rest

Three rounds for time of 

Push-ups 12 reps

Lunges 8 reps ea leg 45/25

Post loads and times to comments

Meredith after Zoi-Sport WOD!

Check out the What is CrossFit video here on the home page!

Posted by: Darin Deaton

Rest Day

Sunday, July 25, 2010

Rest Day

New Member, Shelley Bridges, wake surfing with her newly found CrossFit capacity. We were joking that after only three days of CrossFitting she is already doing things she had never done before! But then again, she already says she feels stronger. Maybe there is something to that...

Posted by: Darin Deaton

Open Gym

Saturday, July 24, 2010

Open Gym

Choose a previous CFFTW, mainsite WOD or work on specific skills, mobility...

"Murphy" (scale to allow finishing in a time domain of less than 35-40 min)

1 Mile Run

100 pullups

200 push-ups

300 squats

1 Mile Run

Post time to comments

After Seven....

"About Time"

I started CrossFitting almost 2 1/2 years ago. During the time between now and then, I have gradually improved my capacity, changed my body composition and met many goals. But there was one elusive goal, that at one point earlier this year, I was agreeable to admitting defeat too and move on. I had not been able to overhead squat or snatch with loads that were consistent with my overall strength capacity. After much contemplation and evaluation, I realized that my greatest weakness was my mobility and flexibility. So, I set out on a pilgrimage to improve it. I would stretch, stretch, stretch and still feel limited in my results. I finally read Thomas Kurtz's book, "Stretching Scientifically," and began to use his methods and skills that I had learned as a PT. 

Yesterday I finally reached my goal! One of the measures of a higher skilled athlete is an Overhead Squat at body weight or greater. Yesterday's WOD, OHS 5x5, 95-125-145-165-185(3f)! So, 2 reps at 185 overhead, I'll take that! The moral to the story is this,if you want it bad enough don't quit, find a way! Be realistic with yourself, develop a plan and accountability to another person, and be consistent. Good luck in your own pilgrimage to reach your goals, and whatever you do, don't quit!

Posted by: Darin Deaton

Front Squats 5x5

Friday, July 23, 2010

WOD

Front Squats 5x5

Rest

10! - Pull-Ups & Sit-Ups

Post loads and times to comments

Brooke, Emily, and Meredith working in Zoi-Sports!

Posted by: Darin Deaton

Metcon

Thursday, July 22, 2010

WOD "5"

AMRAP in 12 minutes of 

5 Burpees

5 Toes to bar

5 Push-Press/Jerk 135/75

5 Pull-Ups

Post rounds to comments

Being different ain't all that bad...CrossFit, America, Ted Nugent, Freedom, Opportunity...We are different.

Posted by: Darin Deaton

Power Cleans

Wednesday, July 21, 2010

WOD

Dynamic flexibility of most limited area

Power Cleans 5x5 (pull from ground with consistent back angle, extend hips, fast elbows, solid receiving position on shoulders)

Rest

Tabata Wall Ball 20/14

Post loads and lowest reps on tabata wall ball to comments

Coach Miles giving Zoi-Sport athletes instruction!

Posted by: Darin Deaton