Sat. Jan. 30th, 2010

Today's W.O.D.
"Fight Gone Bad" - modified
Wall-balls - 20 pound ball, 10 ft target (Reps)
DB/KB swing - 50 pounds (Reps)
Box Jump - 24" box (Reps)
Push-press - 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. In the original Fight Gone Bad, Sumo Deadlift High pull replaces DB swing. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight. Check out the link:
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv
As you can see I substituted SDHP with the DB/KB swing and increased the box jumps to 24". I chose to switch it up based on yesterday's W.O.D. If you have any questions, let me know. See you tomorrow.

Fri. Jan. 29th, 2010

Earlier this week, Jen displayed the stages of fatigue with the double unders. As usual, she kicked some ass and got through it.

Today's W.O.D.
10 SDHP - 95#
10 Box Jumps - 24"
10 Knees to elbows
400m run
4 round for time

For time

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Thurs. Jan. 28th, 2010

.....some of the morning crew doing the double unders.

"ON-RAMP"

We will be starting the next On-ramp beginner course Thurs. Feb. 4th 6pm-7pm. I'll be out of town the first few days of next week so we won't start until Thurs. This is a four week introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. After the initial first week, the class will run Mon. Wed. & Fri from 6pm-7pm. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily. If you have any questions, please give me a call.

Today's W.O.D.
"Make-up Thurs."

Many of you use today as a rest day. Otherwise, if you missed a workout this week or want to work on something specific, today's the day.

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Wed. Jan. 27th, 2010

Carol was showing us her pull-up progress. She is mastering the blue band and continues to improve her strength each week. Nice work!

Today's W.O.D.
50 Double Unders
50 Back Ext.
4 Rounds for time

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Tue. Jan. 26th, 2010

We had a great turnout this weekend for Jill's 30th birthday W.O.D. It was a tough one. Believe me...everyone thanked her when they were done. Just a reminder.....classes are on the hour. If you are going to be late, give me a call or maybe consider waiting for the next class. As everyone knows the late afternoon and evening classes are becoming packed. It makes things easier on everyone if we start at the same time. If you have any questions or concerns, please let me know. Thanks to everyone for what you bring through the door each day. You are a motivated group of athletes and are doing outstanding. Keep up the hard work and remember to drink lots of H20. - Mick

Today's W.O.D.

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

5 rounds for time

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Mon. Jan. 25th, 2010

I recently finished my climbing rope thanks to the article in the CrossFit journal. I'm very happy with how it turned out. It took awhile, but once I started weaving, it wasn't too bad. I'm starting another one as well. These are my kids trying it out.

Today's W.O.D.
15 Front Squats - 95#/75#
12 DB Swings - 50#/40#
400m run
4 rounds for time

Check out the hours to the right->->