Make up Day
Today I will have one class at 1:00pm. If you want to get a workout in, I'll be there. You choose the workout. If you missed one of the WOD's this week, it's an opportunity to make it up. My son has a football game this morning that I can't miss it. If I don't see you today, have a great weekend.
Tomorrow: closed.
Saturday, September 26, 2009
Friday, September 25, 2009
Fri. Sept. 25th, 2009
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Today's W.O.D.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
**
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
**
Today's hours:
6:30am - 11am
2pm - 3pm
4pm - 6pm
Wednesday, September 23, 2009
Thurs. Sept. 24th, 2009
CrossFit is a Core strength and conditioning program. You've heard me preach time and time again about the ten recognized fitness domains - Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our goal is to become competent at all physical tasks in order to perform successfully at multiple, diverse, and randomized physical challenges. Well, today's topic is strength and power. CrossFit places a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. I found and interesting article on CrossFit and powerlifting in the May, '05 CrossFit journal by Jason Bagwell. Jason is the Calhoun High School’s (Port Lavaca, Texas) Powerlifting Coach. Here's an exerpt:Over the past six years our school’s powerlifting team has been quite successful. We have had about thirty athletes advance to state championship contests and eight have won first or second place. Three have gone on to win national championships, and two of those have made this year’s U.S. World Team and will represent the United States at the IPF Sub-Junior (18 years or less) World Championships in September.
Several months ago I came across a link to CrossFit.com, and, after sifting through the site for a while, I was hooked. As someone who appreciates the value of hard work, I knew I had to find a way to incorporate this type of training and conditioning into my team’s regimen. I will first describe our existing strength training system and then show how we have incorporated CrossFit methodologies to take the program to an even higher level.
Several months ago I came across a link to CrossFit.com, and, after sifting through the site for a while, I was hooked. As someone who appreciates the value of hard work, I knew I had to find a way to incorporate this type of training and conditioning into my team’s regimen. I will first describe our existing strength training system and then show how we have incorporated CrossFit methodologies to take the program to an even higher level.
Today's W.O.D.
Shoulder press 5 x 1
Push Press 5 x 3
Push Jerk 5 x 5
For a refresher, check out the links:
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/SPPPPJ-BM-CO06.wmv
Today's hours:
6:30am
9am - 11am
3pm - 4pm (by appt. only)
4pm - 6pm
Shoulder press 5 x 1
Push Press 5 x 3
Push Jerk 5 x 5
For a refresher, check out the links:
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/SPPPPJ-BM-CO06.wmv
Today's hours:
6:30am
9am - 11am
3pm - 4pm (by appt. only)
4pm - 6pm
Wed. Sept. 23rd, 2009
Derek throwing some weight around!!Today's W.O.D.
Deadlift - 185lbs
Ring Dips
400m run
21-15-9
For time
******Hours change - I have a meeting from 9:30am to 10am******************************
Today's hours:
6:30am - 9:30
10:15 - 11:15
1pm - 2pm (by appt. only)
3pm - 4pm (by appt. only)
4pm - 6pm
Tuesday, September 22, 2009
Tues. Sept. 22nd, 2009
We've lucked out this summer with the weather. A typical sight in front of the box.
**
Today's W.O.D
"Kelly"
Run 400 meters
30 box jumps, 24"
30 box jumps, 24"
30 Wall ball shots 20#
5 rounds for time
**
Today's hours:
6:30am
9am - 11am
1pm - 4pm (by appt only)
4pm - 6pm
Monday, September 21, 2009
Mon. Sept. 21st, 2009
Rob's favorite - the Turkish Get-up.
Today's W.O.D.
"Fran"
Thrusters
Pull-ups
21-15-9
For time
Today's hours:
6:30am
9am - 11am
2pm - 4pm (by appt. only)
4pm - 6pm
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