Archive for July, 2011
Workout of the Day: 1-Aug-2011
Photo
CrossFit WOD
Needham Warm-up
Handstand Practice for 10 Minutes
3 x 30 Frog Stands
Manuela, So you Think you Can Squat?
In honor of Manuela who is leaving us next Monday to move back to Colombia! She has come a long way in her CrossFit journey, starting as a boot camper, and leaving us as an experienced CrossFitter. We will miss her greatly!
800 M Run
20 OHS (95/65)
30 Front Squats
40 Back Squats
50 Air Squats
800 M Run
Scaling Options:
Life as RX Competition Results
Congrats to all CrossFit Providence Competitors who competed on Saturday at the Life as RX Tour Competition in Hartford!
Everyone represented the box extremely well!
HIGHLIGHTS:
Megan Finished 2nd overall in the Women’s individual category!!! Finishing 8th, 4th, 5th, and 2nd in the respective workouts!
Team CFP 2 (Jim Giorgi, Cade Kittrell, Phil Wagner, Kelly Carse and Julie Giorgi) tied for second place, and won the 100 Partner Burpee Tie Breaker to take second overall and came in 1st for WOD 3!
Cade Kittrell 300lb Clean and Jerk
Coach Judah rowed 1K in 3:11
Workout of the Day: 31-Jul-2011
Photo
CrossFit WOD
Hollow Holds 3 x 30sec
Hollow Rolls 4 x each direction
3 x 200 M Farmers Carry (2 Min Rest)
Karen
150 Wall Balls for Time
Rest 5 Minutes
Annie
50-40-30-20-10
Double Unders
Sit-ups
Workout of the Day: 30-Jul-2011
Photo: (Start of the No Bread 50 Day Challenge at CFP)
CrossFit WOD
3 SDLHP every Minute for 10 Minutes @ 80% of 1RM
5 Rounds:
Minute 1: 10 Rind Dips
Minute 2: AMRAP Push Ups
4 Rounds:
Minute 1: 10 Power Cleans (115/85#)
Minute 2: AMRAP Jumping Lunges
Workout of the Day: 29-Jul-2011
Photo:
CrossFit WOD
Anniversary WOD
“Holbrook”
10 Rounds:
5 Thrusters (115#)
10 Pull-ups
100 meter Sprint
Rest 1 minute
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
How to prepare for Barefoot Running
Whitewater Rafting in Maine: August 5-6-7
Book your spot today! Saturday we’ll hit the class 5 rapids (that’s the roughest) all day. Around noon we’ll break for a BBQ lunch provided by our tour guides. Then Saturday night you can relax by the camp fire or attend the toga party going on with a live band, so don’t forget your bed sheets!
Driving: We will help coordinate car pools to drive up Friday night for 6 hours to the Penobscot River Outpost in Millinocket, ME and camp out or rent a cabin. With enough people we can rent a 15-passenger van! Please RSVP to comments and/or Facebook!
Spartan Race- August 27, 2011
Race Info and Registration Found Here!
SPARTAN RACE video
Come join CrossFit Providence Athletes at the Spartan Race on August 27th. We will be leaving CrossFit Providence Saturday morning around 9-9:30 so that we can all carpool. And will be staying for the cookout afterwards.
We will get back around 5-5:30
If you register or are already signed up, please let James know so that he can get a solid list together of who is actually going and who is not. James@CrossFitProvidence.com
Spartan Race and Metro Dash
CrossFit is a contest!
Each high intensity workout is a race against Time, Age, Obesity, Laziness, and Sickness.
LOSE
And forfeit health and the ability to move your body as it was intended to move
WIN
And earn functional Fitness: Strength, Endurance, Speed and Power.
CrossFit Providence
Empowers athletes of all ages and fitness levels to win these contests everyday; claiming victory by making their bodies healthier, stronger, and faster than they were before.
How will you showcase your results?
More information on these two great upcoming events can be found on their CFP events page!
SPARTAN RACE
METRO DASH
Workout of the Day: 28-Jul-2011
Photo:
CrossFit WOD
Anniversary WOD
“Ledesma”
Complete as many rounds as possible in 20 min of:
5 Parallette handstand push-ups
10 Toes through rings
15 20# Medicine ball cleans
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.
7.27.11
Choose ONE of the following sports:
Swim (SS Sun, 3S Off): 500m TT
Bike (SS Sun, 3S Sun): 25M TT
Run (SS Sun, 3S Sat): 5k @ wk 7 10M TT pace
C2 Row (SS Sun): 5k @ 10k TT pace
Post sport/time to comments.
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