Mobility Work and Birthday Fun...!!!

THURSDAY 101028

Today we worked on our FLEXIBILITY with some mobility work.  Lots of creaking and cracking was heard around the racquetball court.

Nekkeya working with newcomer Erica on back extensions ("Supermans")...

 

Kids naturally want in on the action...

Warming up with standard sit ups...

Is that Chris doing yoga in the background...???

 

Kids have perfect squats due to their extreme flexibility...

 

Kids also love to add resistance to our warm up...

Tackling your weaknesses will make you a better athlete...

 

Not really "high fives"... just arm rotations...

 

2-arm side benders to loosen up the "core"...

 

Duck walks to loosen up your hip capsule...

 

Teaching an old dog new tricks...

 

CrossFit is FUN...!!!

Great handstand from newcomer Erica...

Nekkeya working her handstand...

  

Nickole and newcomer Iris with solid handstands...

Nekkeya showing us Amanda's perfect form...

 

Erica trying a one-armed handstand on her first day...

Chris and Eric working handstand push ups...

Demonstrating the assisted "pistol" or one-legged squat...

Paleo-diet ice cream cake since Henry is on a diet...

Perfect squat form even when getting cake...

CrazyWife's new toy...

Dumbbell Work

TUESDAY 101026

Today we invaded the dumbbell room and worked on heavy DB deadlift and heavy DB thrusters.

DB Deadlift 5 reps x 5 sets

DB Thrusters 5 reps x 5 sets

Presses and Tabata

Press:
5-5-5
Establish a 5RM

Then:
Tabata Push Ups (8 intervals of 20secs on, 10 secs rest)
Tabata Squats (8 intervals of 20secs on, 10 secs rest)

Nickole: 70# 5RM; 64 pu + 115 sq = 179 total (scaled pushups to knees halfway thru)
Neil: 115# 5RM; 111 pu + 123 sq = 244 rx'd
Tyler: 120# 5RM; 77 pu + 114 sq = 194 rx'd

Excellent progress with your press technique, guys. Form improved with each set. See you Tuesday!

Med Ball Cleans and Rowing Pain

Skill work:
Medicine Ball Clean
Rowing Technique

Then 4 rounds:
Row 200m
15 med ball cleans
Rest as needed (2-3 minutes)

Tonight was about technique, speed, intensity, and aggression.  While I threw a ton of information at you, you all processed a good chunk of it.  And you definitely saw the importance of being explosive yet smooth/efficient with these movements.

Remember what we also talked about:  Create an overall vision. Set some specific goals. And work hard to achieve them.

Snatches and KB's are fun!

Skill work:
Olympic lifting skill transfer exercises
Kettlebell swing techniques

Then 3 rounds:
12 DB Single arm hang power snatch
20 KB Swings
30 Walking Lunges

Thanks for flexing to outside, folks. Next time, I'll check beforehand if there's a planned event in the gym.

Great work with these dynamic movements tonight. We spent a good deal of time learning some techniques, and it all seemed to click at the end. Also, good job w/ appropriately scaling your weight and concentrating on form. Plan to build on these skills on Thursday.

Unfortunately, I didn't record any times, but you all finished in the 6-9 minute range. Great intensity the entire time!

Inside tonight!

Plan to meet on the gym floor tonight. We'll start with our warmup.  Then we'll do some skill work with olympic lifting skill transfer exercises and kettlebell swing techniques.  Expect a WOD that incorporates these movements.

 

Until then, oly lifting rock star Natalie Woolfolk can fire you up:  http://www.youtube.com/watch?v=i9GInfmMPp0

 

-Ken

Saturday 101016

Skill work:
Deadlift
Front Squat

Team WOD:
AMRAP 15 mins*
7 pushups
10 Dumbbell deadlifts
15 Dumbbell Front/Goblet Squats
*One team member will perform 1x200m Heavy Dumbbell Farmers' Carry while teammates work thru rounds of the 3 movements. Upon return, another team member will do a Farmers' Carry and so forth for the entire 15 mins.

Each team member will count their individual rounds. The team with the most total rounds wins.

Team 1:
Neil- 8
Mary Ellen- 5
Nickole- 4 1/3

Team 2:
Tyler- 5
Yushin- 6 2/3
Nora- 5

TEAM 1 WINS IN A VERY CLOSE RACE!!

Great work today! Have a great weekend!

A Date with the Girls

TUESDAY 101012

"A Date with the Girls"

Today we hit a piece of seven CrossFit benchmark named workouts...

ANGIE	FRAN
20 pull ups	21 DB thrusters
20 push ups	21 pull ups
20 sit ups
20 squats	KAREN
	30 wall balls
BARBARA
20 pull ups	HELEN
30 push ups	400m run
40 sit ups	21 DB swings
50 squats	12 pull ups
CINDY	DIANE
4 rounds of:	21 DB deadlift
5 pull ups	21 HSPU
10 push ups
15 squats

Neil and Ken getting ready to hit their workouts...

Dan and Nora getting after some push ups...

Angie with push ups and Henry gettin low in his squats...

Steven B hittin the AbMat sit ups...

Diana with some Dumbbell Thrusters...

Steven B movin so fast he's a blur...

Angie with perfect squat form...

Nickole and Crystal do "Helen"...

Steven B with big kipping pull ups...

Henry going nice and deep on his DB Thrusters...

Dan getting deeper on his squats...

Lots of work...

"ADWTG"	A	B	C	F	K	H	D
KEN	1:41	3:03	3:34	2:55	1:03	4:36	1:01
STEVEN B.	2:04	4:43	4:26	2:51	1:20	2:51	1:55
MIKE S.	3:19	4:45	4:00*	3:45	:56	5:00	1:45
HENRY	2:32*	5:48	3:00	2:26	1:08	5:52	2:23
ERIC	3:32	5:45	3:40	2:21	1:08	6:01*	2:21
DAN	2:50	5:50	4:00	3:10	1:18	5:47	2:00
MIKE	2:30	6:45	3:30	2:50	2:30	5:03	2:00
DIANA	3:35	7:10	4:30	3:00	2:30	6:10	2:16
MARLENE	2:19	4:26	4:21	3:26	1:04	3:31	1:45
ANGIE	2:40	4:40	5:01	3:01	1:36	4:49	1:45
NICKOLE	2:30	5:00	4:14	3:30	1:20	4:10	1:34
NORA	3:00	5:50	4:00	2:31	1:17	5:07	1:50
CRYSTAL	3:35	7:00	5:25	6:00	2:00	5:00	2:04
NEIL	1:35	3:19	3:07	2:22	1:03	3:43	:58

Chelsea x 20

SATURDAY 101009

"Chelsea"

Every minute on the minute for 30 minutes of:

5 pull ups
10 push ups
15 air squats


Today we hit 20 rounds of Chelsea in some really great weather...


Jim - 20 rounds as Rx'd
Neil - 20 rounds as Rx'd*
Tyler - 7 rounds + 2-4/8/12 + 11-3/6/9
Steve - 6 rounds + 5-5/10/10 +8-3/6/8 + 1 Rx'd
Mike - 6 rounds + 2-4/8/12 + 12-3/6/9
Frank - 20-4/8/12
Nekkeya - 20-4/8/12
Nickole - 20-3/6/9
Henry - 20-2/4/8

Great work everyone!!!

WOD 101007

Boys vs. Girls 

Max Points in 20 minutes
3 Point (Max 10)	1 Pont (Max 10)
10 Burpees	100 Single Jump Rope
10 Handstand PU	20 Squats
50 Squats	10 Pushups
400 m Run	200 m Run
30 Situps	10 Pullups

And of course the girls won!

Sione with the missing shoes...

Marcus and Andrew

Chris on a 400 m run

Willie right behind him!

Glenn, Charles, and Willie working squats for 3 points.

JP and Dan - handstand pushups....

Mike & Marlene

Nickole in the back telling Mike her score

JP and Dan working on squats

 I think the boys kept doing the same thing over and over even when they were maxed out -

therein the girls beating the boys!

A bit of confusion - what do we have left?

Oh and it was 10 girls - 8 guys i think...

Charles, Diana, and Mike

Chris still working...

I think the girls won - we're just figuring out what was left!

Last few pushups

10 more singles...

The Winners!!

The boys did finish with all events with about 30 seconds left...

Great Job Everyone - a very fun and exciting WOD... next time the girls will let you have a head start!!