Congratulations to Michelle Santilhano, who finished the Ultraman event over the Thanksgiving weekend! Also if you are like to run but your training has plateaued, check out this post by a CrossFitter in OK… “…Everyone at the races always ask how I train and how many miles I put in […]
Enlarge imageShristi with a push press 1RM of 35 kg! Enlarge imageI knew Simona could do it too, great job! Enlarge imageNot a great picture but I love the juxtaposition of bling and hard work. Again, to paraphrase Lynette, “there is no reason not to look good.” I think everyone […]
Enlarge imageBreanne brings The Heat!Enlarge imageSeated but not resting.Enlarge imageWould you believe this Kurt’s first day doing overhead squats! Focus: Cardio Warm-up: 5 x FlowFit (FlowFit DVD) Skill/Specific Warm-up: KB practice WOD: 5 rounds, one minute each exercise with 1 minute rest between roundsPartner Wall BallWalking one-armed med ball pushSeated […]
Enlarge imageStarting out the second lap.Enlarge imageMike, Jason and Breanne after the second overlook, almost done with the hard part…Enlarge imageThe second overlook, this would be a good place to stop and catch your breath…Enlarge imageWhat was the saying, “There’s no point in not looking good.”Enlarge imagePrascilla and Lynette finishing […]
Enlarge imageEnlarge imageFocus: Cardio/Interval Warm-up:Med Ball warm-upMed ball Big Wheel WMV (5.3 MB) Skill/Specific Warm-Up: Review exercises for WOD WOD: Man Overboard!Row 500MPush-upsSumo Deadlift High PullPush PressKB SwingWall Ball While one person rows 500 M, the others are performing the appropriate exercises until the rower completes his/her task. When the […]
Enlarge imageMike M. working on his OHS (it should be obvious by now that we are focusing on the overhead squat this month). If you haven’t already seen them, please check out the these videos:Overhead Squat Basics…[wmv][mov]Overhead Squat Elements [wmv][mov]Overhead Squatting Safely [wmv][mov] Focus: Interval Warm-up:5 x FlowFit Skill/Specific Warm-Up: […]
Enlarge imageThe 6 pm class had 15 people!Enlarge imageKipping pull-up practiceEnlarge imageDan swinging 1 pood like nobodys business and Janice getting ready after her run. No pictures of Shristi and Simona this time. Too bad ‘cuz they were busting out the pull-ups! Both Shristi and Simona were at the 5 […]
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Focus: Cardio Warm-up: 800 M Run (easy)5 x FlowFit800 M Run (easy) Skill/Specific Warm-up:Push-up ladder from 5 reps to 1 back up to 5 (rest for same count, e.g rest 5 seconds after 5 push-ups)3 reps with 2 minute rest between roundsShuttle Run (Run to 10 yd. line, back to […]
Ask Ryan why he is smiling in this picture. I don’t think these people knew Ryan was 6th place on the run at the CrossFit Games – knowlege is everything. 🙂 I have counted at least 4 times where Ryan is featured in either video or an image at the […]