February 2008 Archives

Audio Interviews

Many of the Crossfit affiliates are generating great content.  I'm going to start posting this content so that everybody can check it out.

Jerry Hill at Crossfit Oldtown has been doing audio interviews with several outstanding coaches.  He poses the question:

"If your athletes life depended on getting in top-shape in record time what would be the most important thing you would do?"


The responses have been varied and incredibly informative.  His last interview was with Robb Wolf of the Performance Menu  According to Jerry:

I got Robb Wolf to unveil some real gems about Nutrition in an interview; it’s killer content with several great take-aways!

Access the audio here.

5 rounds for time:
15 goblet squats, 35(20)lbs
15 pullups
15 box jumps, 24" box
15 Dumbbell Overhead situps

Hang Squat Snatch
3-2-2-1-1

Team workout:
Teams of 2 people have to row 2000m total as fast as possible.  Team members alternate rowing 250m intervals until they complete the full 2000m.  Therefore each person will have to row 4 times.

4 ROUNDS OF 500M ROWS FOR TIME

AVERAGES;

Will - 1.5

Justin - 1.4375

Tanya - 2.06

Brenda - 2.12

 

With a 25/ 35Ib plate push press for 1 minute and hold plate above head for 1 minute. Repeat.

 

Snatch Grip Deadlifts
5-3-3-3
Push Jerk
3-2-2-2

4 rounds for time:
15 Kettlebell swings, 35(20)lbs
10 burpees

5 rounds:
10 barbell thrusters, 75(45)lbs
10 sumo deadlift high pulls, 75(45)lbs
30 lunge steps

4 rounds for time:
Row 500m
15 DB thruster, 35(20)lbs

Crab Walks x 5

Bear Walks x 10

Burpees x 15

5 rounds for time

 

 

Tanner 17.56

Liz 18.10

Brenda 2.59

Justin 22.13

Will 27.46

Monica 30.25

GREAT JOB TO EVERYONE, ESPECIALLY TANNER AND LIZ WHO GOT GREAT TIMES ON THEIR 1ST CLASS!!!

KB Swings

Sit-ups w/ mat

Push-ups

Lunge steps

50, 40, 30, 20

FOR TIME

 

Will - 26.56

Tanya - 27.03

Opie - 40.20 (He hasn't been in the gym for 3 weeks so give him a break)

21-15-9 for time:
Kettlebell swings, 35(20)lbs
Situps
Slamball
Pullups

"TABATA"

 

Squats x 8 rounds,

30 second break

Push-ups x 8 rounds

30 second break

Sit-ups x 8 rounds

 

Diamond push-ups. Do these tabata if you can. They work the triceps like crazy

20-15-10-10-15-20 for time:
Dumbbell thrusters, 25(15)lbs
Knees to elbows
Kettlebell swings, 55(35)lbs

Post time to comments.

Behind-the-Neck Rack Jerks 3-3-3-3-3
Front Squat 5-5-5-5-5

3 rounds for time:
10 push presses, 75(45)lbs
20 walking lunge steps
30 squats

Tuesday afternoon crossfit has just started this month so please come in and try a class.

$5 per class, 12 - 12:30pm Tuesday and Friday.

See you there :-)

 

Its an oldie but a goodie!

5 push-ups

10 rows w/ DB

15 squats

15 minutes as many rounds as you can.

 

Will - 16 rounds

Tanya - 15 rounds

Justin - 13 rounds

Brandon - 12 rounds

You'll meet the crew on my next entry. Great job to Will

Power Clean 3-2-2-2
Back Squat 5-5-5-5-5

5 rounds for time:
10 - 1 arm dumbbell snatches
7 pushups

Congratulations to Casey on winning a local erg (rowing) race this past weekend.  Casey won the 2000m Mens masters division by 35s with a 6:26, setting a new PR in the process.

15-20-25-20-15 for time:
Slamballs, 20 lb ball (15 lb ball)
KB swing, 55 lbs (35 lbs)
abmat situp
sumo deadlift high-pull, 55 lbs (35 lbs)

Back Squat 5-5-5-5-5
Clean Pulls 3-2-2-2-1

4 rounds for time:
Row 250m
15 Kettlebell swings, 35(20)lbs
10 pushups

Deadlift 5-5-5-5-5
Shoulder Press 5-5-5-5-5

4 rounds for time:
15 Kettlebell swings, 55(35)lbs
15 situps

Post weights used and time to completion to comments.

For time:

• 10 rounds of:
• 10 Dumbbell thrusters, 25(15)lbs
• 10 Slamballs, 20(15)lbs
• 50 burpees

Post time to completion to comments.