Thursday, September 30, 2010

No Class Tonight

No Class Tonight (Thursday)

Sunday, September 12, 2010

Mobility WOD

Our favorite Crossfit affiliate, physical therapist, and all around guru Kelly Starrett (aka K-Star) has an new blog dedicated entirely to mobility work:

Kelly has been featured in many excellent videos on the Crossfit Journal, and teaches the Crossfit Mobility and Recovery Seminar. He is an invaluable resource to Crossfit trainers and athletes alike; I feel very strongly that this work is the single most important element to safe and effective training, and the long term succes of Crossfit as a fitness methodology.

Here is a quote form the intro to the blog:
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow."

Any one intersted in performing better, putting up better times and numbers, and taking care of those chronic issue of immobility needs to get with the program and be doing this stuff everyday. Do it!

Saturday, September 11, 2010

Rise and Shine

Warm-Up: Row 500m
Joint Prep
CFSWU: 3 x 15
WOD: Beginner's Challenge
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Novice: 1 round for time
Intermediate: 2 rounds for time
Advanced: 3 rounds for time

Friday, September 10, 2010


Warm-up: `100 Jumping Jacks, Run 400m
Joint Prep
Dynamic Conditioning: Squat, Cossacks, Spiderman, Bear Crawl, Rabbit, Frog, Over-Unders
OHS 3-3-3-1-1-1

15 Min Amrap:
15 Front Squat 115 lbs
15 KTE
15 Box Jump 24"

Thursday, September 9, 2010


Warm-up: 100 double-unders
Joint Prep
CFSWU: 3 x 15

WOD: Fran
21-15-9 reps of
Thrusters (95 lbs/65lbs)

Wednesday, September 8, 2010

Jungle Boogie

Warm-up: Run 800m
Joint Prep
CFSWU: 3 x 15
Deadlift (5-5-5)-3-3-3

Tuesday, September 7, 2010

Run, Forrest, Run!

Warm-Up: 3 rounds of 300m Row, alternating with foam rollling
Dynamics; Squat, Cossacks, Spiderman, Child Pose/Cobra/Down Dog.

Parts A: Run 1 mile for time

rest as needed

Part B:
3 rounds for time of:
10 pull-ups
15 KBS @ 2 pood
20 push-ups
25 sit-ups

Sunday, September 5, 2010

No Monday Class

No class on Monday for Labor Day.

Friday, September 3, 2010

A Man, A Plan, A Canal, Panama!

2 rounds of 50 jumping Jacks + Run 225 m

Joint Mobility

CFSWU 3 x 15

WOD: Karen-neraK
50-40-30-20-10 rep rounds of
20 min cut-off

For the Boomers:
15 min Amrap:
10 Front Squat
5 Good-Mornings
10 Sit-ups
5 Push-ups
2 lengths basketball court

3 sets max pull-ups

Stretching and Mobility

Wednesday, September 1, 2010

Grand Master Flash and the Furious Five

We recylcled last night's warm-up:
2x jogging, 2x sprinting, 1x Skipping, .5x high knees, .5x high heels (butt kicks), 1x cariocas, .5x bear crawl. 5x rabbit, .5x frog, .5x crabwalk,.5x bow stance walking, .5x cartwheel R, .5x cartwheel L, 4 x sprinting
(1x = 1 length basketball court)

Joint Prep

WOD: 15 min Amrap
15 Box Jumps 24"
15 GHD sit-ups
15 Push Press 115 lbs.

Time to get old school on this piece...

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