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Workout of the Day: 18-May-2012
Photo: (http://www.drbriffa.com)
Reminder that we are hosting the Food & Fitness Revolution this Saturday starting at 10:30am! Tell your friends and family – Hope to see you there!
CrossFit WOD
10 minutes: Muscle-up Practice
4 Rounds:
5 Jerks (155/105#) Split or Push
10 Knees 2 Elbow
15 Barbell Facing Burpees
10 minutes to find 3 RM each Arm BB TGU
Workout of the Day: 17-May-2012
Photo:
Elements WOD
5x max HS Hold
5x max Plank hold
5 Rounds
10 M Lateral Hand Walk Right
Sprint 20 M Shuttle Run
10 M Lateral Hand Walk Left
Sprint 20 M Shuttle Run
10 Squat Jumps
Sprint 20 M Shuttle Run
10 Wall Balls
Sprint 20 M Shuttle Run
Workout of the Day: 17-May-2012
Photo:
CrossFit WOD
Front Squat: 1×20
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10@77%
3 Rounds:
1 min at each station:
Bear Crawl for feet
OH Walking Lunge (45/25#) for feet
Over the Box Jumps
Rope Climbs
Renegade Rows
Boot Camp WOD: Thursday 17 May 2012
Photo: (James “Gym” Needham) Boot Camp alumnus Doug Chabot conquers the wall at the Tough Mudder. Mount Snow, VT
Warmup:
Dynamic Warmup
WOD:
10x 100m sprints on track
2 minutes of rest between each sprint
Workout of the Day: 16-May-2012
Photo:
Elements WOD
5 Rounds:
6 Bench Press, rest 60 sec
6 Barbell Row, rest 60 sec
3 Rounds:
5 Wall Climbs
15 Hang Power Snatch
15 Burpees
Workout of the Day: 16-May-2012
Photo:
CrossFit WOD
3 Rounds:
1 arm DB Press
2L,2R, 3L,3R – 5L,5R
8 minutes: Kipping HSPU Practice
3 Rounds:
500m Row
10 DB Snatch Right Arm
10 DB Snatch Left Arm
15 Ring Push-Ups
Boot Camp WOD: Tuesday 15 May 2012
1 Min on/30 secs off:
Plank Hold
2 Min rest
Tabata: 20 secs on/10 secs rest
8 Rounds: Stay with the same movment for all 8 rounds and then switch
Box Jumps
Dips
squats
supermans
Workout of the Day: 15-May-2012
Photo:
CrossFit WOD
EMOTM for 10 minutes: 5 Dead Hang Ring Pull-ups/Pull-ups to Chest (once you cannot get 5, get as many as you can of quality reps)
Helen
3 Rounds:
400 M Run
21 KBS (24/16kg)
12 Pull-ups
Workout of the Day: 15-May-2012
Photo:
Elements WOD
Power Clean Skill Work
Bear Complex
5 Rounds:
7x through the entire circuit is one round. Go up in weight each round.
Power Clean
Front Squat
Push Press
Back Squat
Push Press (BTN)
He’s Back from The Dark Side
Four years ago, sometime in the middle of spring 2008, Josh Bird, Chris Ahlemeyer and I were playing rugby, discussing training methods and how we all shared a passion for fitness. Shortly after that conversation we decided to commit to CrossFit and open our own box so we could create the place you now know as CFP. The intention was always to have Josh Bird leave his horribly stressful job so he could pursue his dream – fitness training. Well, a lot of life can get in the way of your goals.
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