Don't know why my blog wouldn't post. Fixed now...
Today's W.O.D.
"Filthy fifties"
50 - Box jump - 24"
50 - Jumping Pull Ups
50 - Kettlebell Swings
50 - Walking Lunges
50 - Knees to Elbows
50 - Push Press - 45#
50 - Back Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
For time
Check out the link:http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv
Friday, October 1, 2010
Fri. Oct. 1st, 2010
As a reminder, Monday, Oct. 4th we will resume the ON-RAMP beginner class at 5pm. This means that Mon. Wed. and Fri classes will be limited to ON-RAMP only. Tues and Thurs 5pm will be an open class as usual. If you have any questions, please let me know.
Today's W.O.D.
7 Push-press - 115/75
14 Chest to bar pull-ups
7 rounds for time
"ON-RAMP"
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. 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.NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM
THERE ARE STILL SPOTS AVAILABLE - CALL FOR DETAILS
Today's W.O.D.
7 Push-press - 115/75
14 Chest to bar pull-ups
7 rounds for time
Thurs. Sept. 30th, 2010
Today's W.O.D.
"Make-up Thursday"
Today is a rest day for many. If you missed a workout or want to get another one in, today's the day.
"Make-up Thursday"
Today is a rest day for many. If you missed a workout or want to get another one in, today's the day.
Wednesday, September 29, 2010
Wed. Sept. 29th, 2010
Today's W.O.D.
-Superset-
Barbell Row
5-5-5-5-5
Handstand Push-up
5-5-5-5-5
*Do (5) Barbell Rows immediately followed by (5) Handstand Push-ups. Rest between sets
*Once all (5) sets are complete, do 30 GHS and 30 Back ext. (no time component).
-Superset-
Barbell Row
5-5-5-5-5
Handstand Push-up
5-5-5-5-5
*Do (5) Barbell Rows immediately followed by (5) Handstand Push-ups. Rest between sets
*Once all (5) sets are complete, do 30 GHS and 30 Back ext. (no time component).
Tuesday, September 28, 2010
Tues. Sept. 28th, 2010
"ON-RAMP"
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. 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.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS
Today's W.O.D.
Back Squat
3-3-3-3-3
---
5 Squat Clean Thrusters - 95lbs
400m run
10 SCT - 95lbs
400m run
15 SCT - 95lbs
400m run
20 SCT -95lbs
For time
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. 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.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS
Today's W.O.D.
Back Squat
3-3-3-3-3
---
5 Squat Clean Thrusters - 95lbs
400m run
10 SCT - 95lbs
400m run
15 SCT - 95lbs
400m run
20 SCT -95lbs
For time
Monday, September 27, 2010
Mon. Sept. 27th, 2010
We had a great turnout for the "Fight Gone Bad" on Saturday. Thanks to Kitsap CrossFit up in Poulsbo for hosting the event and for the invite. We made some new friends, ate some awesome food, and kicked some ass with the W.O.D. We hope to get together in the near future for some weekend workouts. More to follow.... I will post some pictures of the event as well.
"ON-RAMP"
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. 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.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS
Today's W.O.D.
(Going off the main site today)
15 Deadlifts - 135lbs
15 Push ups
10 rounds for time
"ON-RAMP"
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. 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.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS
Today's W.O.D.
(Going off the main site today)
15 Deadlifts - 135lbs
15 Push ups
10 rounds for time
Sat. Sept. 25th, 2010
Today's W.O.D.
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 75 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. 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
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 75 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. 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
Subscribe to:
Posts (Atom)