Workouts

Fran

May 6, 2012

Everybody get geared up. It’s time for the queen of benchmarks. It’s Fran time! While contemplating the impending pain that will come Monday, check out this new world record Diane performed by Chris Spealler. 21-15-9 Deadlifts at 225 and Handstand Push Ups: 1:52. Keep in mind that the guy in the background is Matt Chan, [...]

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Push Ups

May 3, 2012

Friday’s WOD: Push Press 12×2 on the min @70% of 1rm Jerk (see 4/27/12) or 80% of 3rm Push Press (see 4/13/12) 3 Rounds, rest as needed between rounds (not for time) 50 Double Unders Max reps push ups

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Paleo Challenge, Get Ready!

May 1, 2012

Spring LEANing Paleo Challenge will start on Monday May 14 at 7PM. That evening we will cancel the CrossFit 101 class in order to host the Kick-Off Meeting. If you have never participated in a Paleo Challenge with us then attending the Kick-Off Meeting is mandatory. If you are an old hat at this but [...]

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Karen

April 29, 2012

Last week I made a post about virtuosity, and being sure that every rep counts. Today is the day to put it to work! Karen is a work out where it is really easy to get into a habit of letting the ball hit the wall a bit low, or to not get your butt [...]

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Travels and Back Skwaaats

April 26, 2012

If you’re gonna CrossFit, you’re gonna CrossFit while you travel, right? Well, I do! Maybe you do too. Below is an updated link to 100 CrossFit Travel WODs. Enjoy with a Mai Tai on the side, and sorry for letting the old travel link expire. 100 CrossFit Travel WODs -Ryan =========================================== Friday’s WOD: Back Squat: [...]

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Lost n Found, Don’t be a Jerk…

April 25, 2012

Lost n Found! Are you missing warm items around the house? If so, perhaps you left them at the gym! Please come in the office and look through the BIG white bag on the chair behind the door, in front of the water bottles, and find your missing items. If you neglect your items for [...]

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Gymnastics day

April 24, 2012

Gymnastic work of coaches choice Three rounds for total reps of: 0:30 of Deadlifts (Rx Bodyweight) 0:30 of Push-ups 0:30 of Hollow Rocks 0:30 of KB Swings, (53/35) Rest 1:00 between rounds.

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Get your Paleo On!

April 23, 2012

Mark your calendars, May 14 will start the next Paleo Challenge. It will be 45 days of FUN, so don’t miss it! Details will follow, but what matters now is that you get it on your calendar, because amazing things happen when we make a commitment! Also, please be aware that in June we will [...]

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Virtuosity

April 22, 2012

There has been much hubub in the gym lately about who was and who was not “really Rx’d” on the benchmark wods, and I’d like to make a few comments on it. First, as a coach, and I think the other coaches would agree, I cannot see every rep that every athlete in a class [...]

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