Archive for July, 2010
A Thank You from Kelly Carse
WOW!!! What a great box to come home to!!! I felt you all with me every single moment….I wanted to share so much with you. It was truly amazing. We are all so lucky to be part of such a fantastic community like crossfit. I am coming home with a million ideas in my head of things to do in the gym and seeing all the WODs posted at CFP over the past couple of days gets me so excited!! I can’t thank you all enough for helping me get to the games and I do hope that one day, I can return the favor. You all are the best!!!!
Workout of the Day (WOD): 20-Jul-2010
@ Brown Street Park
5 rounds
0:45 Bear crawls
0:45 Sprints (forward and backward)
0:45 Bear crawls
0:45 Lunges
1:00 Rest
Workout of the Day (WOD): 20-Jul-2010
2-min Mobility: Double Lax Ball
5-min daily skill work this week: Pull-ups
Gymnastics A
Volkswagon 21-15-9: Work with a partner in heats
Body Weight Bench Press
Pull-ups
L1 | 3/4 body weight, use bands
L2 | 1/2 body weight, use bands
Workout of the Day (WOD): 19-Jul-2010
Intro to wall-ball/rowing
5 rounds:
1:00 Rowing
0:20 Rest
1:00 Wall-ball (20/14#)
0:20 Rest
1:00 Box Jumps (20/16″)
0:20 Rest
L1 | 14/10# med ball
L2 | 10/6# med ball
Workout of the Day (WOD): 19-Jul-2010
Congratulations to Kelly Carse for finishing 6th in the world at this weekend’s CrossFit Games in California! We are so proud of you!
*Skill Work:
Work on Pull-Ups for 5 minutes - If you have none, try and get some. If you have pull-ups, work on kipping. If you can kip, make it better or start to learn the butterfly kip.
Overhead squats 3-3-3
Warm-up with 5-5-5-3-2 (Last set of 2 should be ~20# less than what you plan on opening your work sets with)
5 rounds of the following:
3 minute AMRAP* w/ 1 minute rest
3 Power cleans (155/110#)
6 Push-ups
9 Knees-2-elbows
Workout of the Day (WOD): 18-Jul-2010
CrossFit Warm-up
“Paul”
Run 1 mile
Row 2k
Run 1 mile
Scaling Options
L1 | run 3/4 mile, row 1k, run 3/4 mile
L2 | run 1/2, mile, row 1k, run 1/2 mile
Workout of the Day (WOD): 17-Jul-2010
Kelly Carse is in 3rd place of the Master’s Division @ the CrossFit Games after round 2!
Barbell Complex
10 rounds for time with (95/65#):
1 Power snatch
2 Overhead squats
3 Power cleans
4 Thrusters
5 Back squats
6 Burpees with lateral jump over bar
Workout of the Day (WOD): 16-Jul-2010
@ Brown St Park
Note: Boot campers are only allowed to make-up a missed boot camp on Saturdays @ CrossFit classes with permission. Allowable excuses are limited to emergencies and family illnesses.
10 x 100m sprints
2:00 walk back recovery time
This workout is self-scaling.
Workout of the Day (WOD): 16-Jul-2010
500m jog
Dynamic Warm-up
50 burpee time test
10 Rounds for time
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats
Scaling Options:
L1 | 8 rounds, use bands
L2 | 6 rounds, use bands/box dips
Workout of the Day (WOD): 15-Jul-2010
@ Brown St Park.
No thunder or lighting is forecast. If it sprinkles, we are still @ Brown St. Park.
Baseline Workout Test
500m run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups (jumping or dead-hang)
Rx: 3 rounds
L1: 2 rounds
L2: 1 round
Complete your 1st round as fast as possible, this will be your fitness test. We will repeat this workout in 3 weeks so you can measure your fitness progression.
If you attended yesterday’s class. Your workout will be the following:
For time:
500m run
50 box jumps
50 push-ups
50 burpees
50 sit-ups
50 supermans
500m run
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