Workout of the Day

Wednesday 11/18/09

Sandbag 5k, 40#

Rules: This is a group effort. The entire class will run together with a 40# sandbag.  One person will be carrying the bag at a time. This is a team building day. Everyone must work together. Don’t avoid the gym today or there will be consequences and repercussions for absentees. Now have some fun.

Robb Wolf on Insulin Resistance
Get Off the Ibuprofen Peoples!

Lee & Kim. Nice work!
Lee & Kim. Nice work!
Workout of the Day

Monday 11/16/09

Heavy Thruster Fran

12-9-6
Thrusters, 135M, 95W
Pullups

*Post time and load to comments

IMG00053-20091114-1534IMG00054-20091114-1557

*Kids in action: notice that they squat hamstrings to calves NATURALLY!!!  Heck, the first kid just sat in that position for around 10 minutes. Where does this natural ability go? When did we lose this natural ability?  No one has ever told these kiddos that squatting like this is going to hurt them, its what your body is supposed to do NATURALLY!!! (pics taken from a gathering hosted by some friends of ours)
Why do We Grow up and Lose Our Childlike Wonder???

Workout of the Day

Sunday 11/16/09

Hats off to another great week group!

A few happenings around the gym:

Congrats to Doug to finishing 10th overall in the Men's Division @ the Mud Run!!! ....CrossFit WORKS! And the natural ability to run, but that's a minor detail.
Congrats to Doug for finishing 10th overall in the Men's Division @ the Mud Run!!!
Kenneth (smiling for the camera) finished fundamentals and now will be joining the weekly classes! Welcome Kenneth everyone!
Kenneth (smiling for the camera) finished fundamentals and now will be joining the weekly classes! Welcome Kenneth everyone!
Welcome Kim to the classes everyone!
Welcome Kim to the classes everyone!
Also welcome Brittany!
Also welcome Brittany!

Finally, Erica has shown great progress...check out her big girl weights!
Finally, Erica has shown great progress…check out her big girl weights!

Rest and Recover….we will see you all Monday!

Workout of the Day

Friday 11/13/09

FRIDAY THE 13th!!!!

Weighted Pullups:
-Max effort with ascending weight x 8 sets
-Rest 2-4:00 between sets

then,

Max Rope Climbs -or- Max 3x climb assists
as many as you can get from the end of your pullup sets to the end of class.

Yet another reason why we CrossFit: pshycos like Jason Vorhees...
Yet another reason why we CrossFit: pshycos like Jason Vorhees...
Yet another reason why we CrossFit and get strong: Zombie Attacks
and viscious Zombie attacks!

“How to Kill a Zombie: Civil Undead Protection”

“How to Kill a Zombie” (WARNING: A little more edgy than the first video)

STAY STRONG!!!!


Workout of the Day

Wednesday 11/11/09

Happy Veterans Day! – Shake the hand/give a hug to someone from our nations armed services both past and present! Thanks for all that you do.


Back Squat 8-8-8-8
80-85% of 1RM

Rest 5:00

For time:
10,9,8,7,6,5,4,3,2,1 KB swings
1,2,3,4,5,6,7,8,9,10 Burpees

*Post loads and times to comments
Discussion:
Dougers and Brandon at the Mud Run
Dougers and Brandon at the Mud Run
T rocking the KB swing...and garb!
T rocking the KB swing...and garb!
The full squat is a perfectly natural position for the leg to occupy.  That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years.  Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees- Mark Rippetoe
"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees"- Mark Rippetoe
Workout of the Day

Tuesday 11/10/09

Grapevine CrossFit  H-O-R-S-E

*Rules: This is the same principle as the game we all used to play back in grade school.  One person is the challenger while the rest of the class have to attempt the challenge.  Failure to make said challenge results in the distribution of a letter (H/O/R/S/E).  A penalty of 15 burpees accompanies each letter gained. This means there is a possibility of 75 total burpees. These are either due at the time they are “awarded” or at the end of the game.  If a member gains all letters they are out and lose all bragging rights for that day.  All movements are fair game. If the challenger does not complete their attempt, they lose that turn and next in line will go.  Weights will be based on percentage of bodyweight. Ex: I challenge a 185# front squat for 20 reps. I then divide 185#(weight on bar) into my bodyweight, 190#. This comes to a 97% of total bodyweight. Therefore, each person attempting the challenge would have to complete 20 reps of a front squat with 97% of their current perceived bodyweight. (Lets be as honest as possible as I will not have a scale, we are on the “honor system”) So get out and have some fun!

Everyone welcome Charles!!!
Everyone welcome Charles!!!
Reviewing Back Squat
Reviewing Back Squat