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New Year’s Eve!
We have the new Goals 2010 board up! Post your goals for the next few months! The goals should be specific, measurable, and attainable via realistic effort within the fixed timeframe.
Quite a few folks got their muscle-up now, so we are starting our first Got Muscle-Up? challenge. The rules are relaxed this time, and the goal is to get 10 muscle-ups anytime within the training session by mid-January. We are starting with our first muscle-up tomorrow. Post to comments if you are in for the challenge.
Schedule Reminder: there is one morning (6:30am) and one evening (6pm) session today. We are CLOSED tomorrow, and Saturday we are back to normal schedule.
Begin with: RDL (reps and loads will be adjusted individually in class)
WOD: For time:
Depth Jump, 21 reps
200m Run
Depth Jump, 15 reps
400m Run
Depth Jump, 9 reps
800m Run
Depth Jump “advanced” – to 2nd box, “advanced+” – over 2nd box
Got Muscle-Up?
Please vote on the right for the days you can go skiing next month.
Gymnastics Warm-up
followed by Burgener Warm-up
WOD: 3 rounds for time of:
400m Run
Toes to bar, 7 reps
Kettlebell Swing 24/16kg, 21 reps
Schedule Reminder: there is one morning (6:30am) and one evening (6pm) session tomorrow.
Watch the Video: CrossFit Women (youtube compilation video)
Heather, Toes to bar
WOD: “The Bear Complex”
You have 5 rounds to find your max weight at:
7 sets of the sequence of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed
Watch the Video: Bear Complex WOD…[wmv][mov]
Check out the “Operation Pull for Hope 2009″ photos, courtesy of Dan Reshef.
J.P., Front Squat of some time ago vs today. Can you name form improvements?
What else, if anything, would you work on? (click on the pictures to zoom in) |
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Watch the Video: “Extra Carbs after Exercise?” with Dr. Michael Ray – video … [wmv] [mov]
Rupa is getting stronger
Today is 6 months since we had our first workout at the box! Yay Burpees!
Skill: Practice Handstands
WOD: For time:
100 Burpees
Post your thoughts to comments
Registration for the 2010 CrossFit Games Sectional competitions is Now Open! Click Here to register as an Athlete, Spectator, and Volunteer for any of the Sectional competitions.
Andrew, practicing handstands
Merry Christmas and Happy New Year!
Feliz Navidad y Próspero Año Nuevo
शुभ क्रिसमस
नये साल की हार्दिक शुभकामनायें
Geseënde Kersfees en ‘n voorspoedige Nuwe jaar
聖誕快樂 新年快樂 [圣诞快乐 新年快乐]
Kung His Hsin Nien bing Chu Shen Tan
С Новым Годом и Рождеством Христовым
Веселого Різдва і з Новим Роком
З Новым годам i Калядамi
Beannachtaí an tSéasúir (specially for Mike S.)
Feliz Natal
Shub Naya Baras
新年おめでとうございます
즐거운 성탄절 보내세요 및 새해 복 많이 받으세요
Photo courtesy of CrossFit Ventura
Begin with: KB Windmill, Side Press, Floor Press
WOD: Back Squat 1-1-1-1-1-1-1
Post loads to comments
Reminder: There are no 7pm and 8pm classes tonight. Tomorrow we are CLOSED. Saturday – business as usual. Please sign up for your training here.
Practicing Turkish Get-Up
Skill/Strength: Single-leg contralateral RDLs, 3 sets each leg, 5-10 reps each set
WOD: “Jackie”
1000 meter row
Thruster 45/33#, 50 reps
Pull-ups, 30 reps
Post time to comments
Compare to 8/12/2009
Congrats! to J.P. on his first muscle-up today! (and the other 4 or so thereafter!), and Linda on her first double-under!
Reading corner: The Definitive Guide to Fish Oils
Linda, first pull-up!
Skill: Practice KB lifts
WOD: 3 rounds for time of:
Clean, 135#, 15 reps
Double-unders, 30 reps
Post time to comments
Food for thought: Fitness Spotlight Best Quotes/One liners of 2009
Carlos, practicing shoulder stand on p-bars
Skill/Strength: Press 3-3-3-3-3
WOD: With a continuously running clock do one rings pull-up the first minute, two rings pull-ups the second minute, three rings pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed. Pull the rings to your chest.
Post number of minutes completed to comments.
Watch the Video: “100 Muscle-ups for Hope” with Gillian Mounsey, a CrossFit Journal video coverage. This great event took place at our box. The entire 5min 18sec clip is now available for free!
Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.
Check out Hiroshi in this shot.
“… Regularly learn and play new sports.” – Coach Glassman, CrossFit Founder
We are off to open the skiing/snowboarding season today! We are planning more skiing trips this winter. Please vote on the right which Sunday(s) work best for you in January.
Watch the Video: “100 Muscle-ups for Hope” with Gillian Mounsey, a CrossFit Journal preview video … [wmv] [mov]
Windham Mountain
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