Bench Press

Bench Press 5-5-5-5-5

Rest

21-15-9

Toes to Bar

Deadlifts 225/165 (scale weight to capacity with minimal to no form break)

Burpees

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Tina Neuwirth commented on 11-May-2010 08:58 AM

Max rep pull ups: 20 (grip gave out). Then 100 box jumps (18", because that is all we have here, but I can't say I am sorry for that): 2:00. Still a little sore from our quarters yesterday, but glad to have done them. I haven't run quarters for time in YEARS!

Aaron Russell commented on 11-May-2010 09:47 AM

CFFTW WOD: used 185 x4 rounds then last round @205. Then 225 DL time; 5:01.

Michele Deaton commented on 11-May-2010 10:49 AM

Home WOD - 1/2 mile intervals - 4:13, 4:28(into the wind & walked a few feet). I still hate running, but I figure I must be slowly improving since my best 1 mile time is 9:56. 50 burpees for time - 5:26 (Why I picked those, I don't know!) Double-unders practice.

Christi Dutton commented on 11-May-2010 06:47 PM

Better day today...still hard...but better! Bench press 5x5: 45-55-55-60(4)-60(3) WOD: 21-15-9 Scaled! Knees to pelvis, deadlift 75#, knee-crawling burpees!

Corey Doyle commented on 11-May-2010 06:55 PM

Bench press 5x5 - 155-175-185-195-205(3). Wod as rx'd - 11:24. Anything with toes to bar and burpees is a killer!

brady gunn commented on 11-May-2010 07:12 PM

185, then 205 for next 4 sets. WOD rx'd I think my time was 12:08. I agree Corey on the toes to bar. PS. I hate burpees. Been hittin WODs at school because spring football is here. Miss tha fam. Hope all is well with everyone. See ya soon hopefully!

Christi Dutton commented on 11-May-2010 08:29 PM

Forgot to put my time down! I think it was 13:48...seemed like an hour!

Elisabeth Roper commented on 12-May-2010 09:23 PM

CFFTW WoD- 95# DL, 10:05

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Lynne

WOD
"Lynne"
Five rounds for time of;
Body Weight Bench Press Max Reps
Pull-Ups Max Reps
No Time Component for this WOD
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OR

Skill Work Day

After speaking with a couple athletes yesterday, it became apparent that we are definitely coming down to the end of our Food Challenge. Remember that you cannot train away bad habits and you cannot starve yourself making up for lost time! Intermittent fasting due to lack of food consumption control will not improve your performance. Your body needs food! The right stuff. Focus on food quality through the next couple of days and not reducing your food intake. As we get ready to do CrossFit Total and Fran, your body is going to need calories and fuel for performance.

"The greatest challenge is convincing your movement that it should agree with your mind" 

Also, we are excited to say that our endurance link on the CrossFit Endurance website is live! We are developing the endurance program at the present. This is going to be a great addition to our box. Check out the link!

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Comments

Corey Doyle commented on 11-Feb-2010 11:20 AM

Forgot to post from yesterday..... Row intervals - 46.1, 1:38.2, 2:46 (pretty sure), 49.2. Quads were on fire. Had to do the burpee penalty! Held planks for Rx'd time facing down - 3 min, left side- 2 min, but only held the right side for 1:38. My shoulder actually gave out. I think I wore it out trying to find the optimal positioning. That is the most intense core exercise ever.

Peter Dyer commented on 11-Feb-2010 12:11 PM

I'm going through Crossfit Withdrawal. I've been stuck in NJ since Wednesday and the earliest flight out is Saturday! No worries I've been making use of the gym in the hotel and am very much on track. I'll see you guys soon.

Terra commented on 11-Feb-2010 04:54 PM

Went for a 2 mi run in the snow and built several snowmen and had about 10 snowball fights! Fun day w/the fam.

Peter Dyer commented on 11-Feb-2010 05:46 PM

Wow! I never thought I would see those things together in a sentence. I've only known Terra for a short but running in snow!? I don't know if I believe that.

Corey Doyle commented on 11-Feb-2010 06:48 PM

Did Monday's WOD - push press - 135, 145, 150, 160, 170 (2) couldn't lock out on the last rep. Then 3 rounds of 7 hang cleans, 9 ring dips, 11 burpees. I heard Jeremy tore this one up. Me - 7:02. Tougher than it looked. Then a snow angel out back to cool down! Sledding with the kids before dark. Brings back memories of growing up in Kentucky.

Terra commented on 13-Feb-2010 03:51 PM

Pete...I figured it was a once in a lifetime opportunity living in Texas! It really wasn't cold, but was a high-kneed run, so quite the workout, but really enjoyed it :) Hope you are home safe now.

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WOD

Five rounds for time

Hang Squat Cleans 135/95 6 reps

GHD Sit-ups 9 reps

Rest 3 min

Tabata Box Jumps 20"

(20 secs on, 10 secs rest) x 8 rounds, 4 min total time. Score is the lowest number of box jumps in any work cycle.

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Remember to schedule on the scheduling system for all classes. You can schedule in advance for as many classes as you plan to attend. As our classes grow and as we add new classes, scheduling will allow us to plan for how many athletes are attending and program training that is appropriate for the level of the class. As of the 1st week in November, scheduling will be required to attend classes.

We performed the Bench Press in the Saturday WOD. Just as a reminder, here are the cues and form keys to executing the Bench Press correctly;

1. Shoulders and hips square on the bench

2. Knee and ankle angle at 90 degrees with weight through the heels during the press

3. Hand positioning on the bar outside the front of the shoulder in a comfortable position, wrists in neutral

4. Perform active shoulders throughout the press by squeezing the shoulder blades down and together on the bench

5. Keep the hips and shoulders on the bench at all times, perform press through full range of motion

Power= W/T (work/time) 

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Comments

Corey commented on 19-Oct-2009 07:44 AM

CFFTW WOD - 7:14 as Rx'd. Box jumps 13-12-11-11-11-10-11-11 for a score of 10. Auuuggghhh!

Tina commented on 19-Oct-2009 08:25 AM

Great effort morning crew! It was fun to have a few more guys in the gym this AM. The hang squat clean is no joke! CF FTW WOD: almost as Rx'd (85#) - 6:58. Box jumps 16-15-15-15-13-10-11-10 for a score of 10. That 20" box looks like a mountain by round 8!

Jen commented on 19-Oct-2009 05:35 PM

Sorry to miss this WOD...gotta sick little one. Will catch ya'll on Wednesday!

Brian commented on 19-Oct-2009 06:44 PM

CFFTW WOD - 115 lbs on HSC's- 7:10 time. then 11,11,10,11,10,9,9,9 on 20" box jumps.

Dman commented on 19-Oct-2009 07:04 PM

FTW WOD-prescribed, 6:44. 800m intervalsx4, 3 min rest between first 2, taught class then 2 more. 330,331,335,336.

Pam commented on 19-Oct-2009 09:15 PM

CF FTW WOD: 8:33 with HSC-55#. Completed the tabata box jumps with 1st 2 rounds on 20 in box then had to finsh with 18 in box. Forgot to write down how many jumps. Missed you tonight Jen, hope your little one gets better!

T-roy commented on 19-Oct-2009 09:51 PM

CFFTW WOD - 95# HSC's 9:39. 10-8-9-9-9-9-9-9 on 20" box jump. Score of 8.

Eugenia commented on 20-Oct-2009 06:23 AM

55# hang clean, squats-two movements, ghd situps=9:00. 12" box jumps 11-10-10-10-8-8-8-8 = 8 Tabata jumps.

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