We did a workout from the CrossFit site because it looked so fun ;-). For time:Deadlift, 15 repsRope climb, 5 ascentsDeadlift, 12 repsRope climb, 4 ascentsDeadlift, 9 repsRope climb, 3 ascentsDeadlift, 6 repsRope climb, 2 ascentsDeadlift, 3 repsRope climb, 1 ascent
WOD: 5 rounds of:4 Weighted Pull-Ups (scale with hangs or negatives)4 Weighted Dips (scale with hangs or negatives) Rest up to 3 minutes between rounds
There are plenty of Thanksgiving morning workouts. CrossFit Oakland has a FREE community workout. Not sure where it is but I am sure they will post something. Check out Diablo CrossFit’s Unofficial Turkey Trot. Looks like fun but it starts at 7 am. Ouch! Finally, Peninsula CrossFit is having an […]
Enlarge imageRyan, making the butterflies fly in formation. WOD: Helen3 rounds for time: 400 M run21 Kettlebell swings12 Pull-ups
Enlarge imageJason squating 90 Kg. WOD:5 sets of 5 Front Squats (increasing weight each set)
Many people know CrossFit as the “dangerous” workout (because of the intesity) or possibly even because of the different modalities (sledgehammer swings, Kettlebells, tire flips, etc.); however, the bulk of what we do at CrossFit is learning to perform basic, core movements correctly. The core movements we focus on are: […]
This is a version of the first CrossFit work I did back when Greg and Lauren were in a single bay (not the double bay they are in now): 7 rounds for time: Rope Climb5 Pull-ups5 Dips5 Push-ups10 Sit-ups10 Good Mornings
No class Saturday but we are having a special class on Sunday at 11am. Hope to see you there.
Enlarge imageDan showing off his front squat form. WOD5 rounds for time of:8 x Overhead Squat400 Meter run
Apparently, I have either been challenged or, possibly, reminded of my own smack-talk. Here it is in electrons: 45 pull-ups on 2/4/2007. Any other takers? The rules: can’t touch the ground, can’t let go of the bar with both hands.