Monthly Archives: October 2009

WE DID IT!

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Deadlift work up to 85% of 1 RMWOD: 4 Rounds on the 3:00 Interval3 Deadlift (using 85% of 1 RM) 6 Planche Push-ups9 Pull-ups Jack Working On Ice Cream Makers

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Press 3 x 2 @ 90% of 1 RMWOD: 3 Rounds6 Rt arm DB Clean and Jerk6 Knees-to-elbows6 Lt arm DB Clean and Jerk200 M Run

Warm-up: Dumbbell warm-upSkill/Specific Warm-Up: Deadlift 4×4 @ 80% 1 RM WOD: 5 (Jumping) Muscle-ups5 Sots Press using a PVC dowel.4 (Jumping) Muscle-ups10 Sots Press3 (Jumping) Muscle-ups15 Sots Press2 (Jumping) Muscle-ups20 Sots Press1 (Jumping) Muscle-up

Focus: Snatch (Snatch Balance)Warm-up: CrossFit Warm-up or Breanne’s Super Cool Group warm-upSkill/Specific Warm-Up: Review Snatch Balance and work up to 5 rep weight or 75% of 1 RM SnatchWOD: On the 3 min interval:5 Snatch Balances5 Box Jump Burpees

We now have a few copies of The Primal Blueprint. I haven’t finished reading it yet, but I think it is a good summary of why we suggest a Paleo and/or low carb diet and how it supports a CrossFit-style workout. In particular, it talks about how to naturally enhance […]

Warm-up: 400 M run/500 M Row, Foam roller, Sholder Mobility, 2 x 8 of: push-up, pull-up, squats, dips Skill/Specific Warm-Up: Fronts Squats – 3 x 4 @ 80% of 1 RM WOD: For Time (40 Kg Men/30 KG Women): (time: 12 – 16 min)21 Shoulder Press400 M Run21 Push Press400 […]

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, 3 x {5 jump rope steps, jump rope hops, jump rope crossovers}Barbell Warm-up – 5 reps each of the following: Alternating Shoulder press and behind the neck shoulder press, front squat, Romanian DL, back squat, good morning, overhead squat.3 x […]

More Space! from saul jimenez on Vimeo. On Oct. 31 and Nov. 1, we are finally knocking down the wall behind the whiteboards. This new space will double our existing space for the coming winter months. Our demolition party will start on Oct. 31 at 9 AM and last until […]

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Max Effort Push PressWOD: 5 Rounds for time:3 Ice Cream makers or 3 Windshield wipers5 Cross Chops with KB each side