5km Route
November 21, 2008
7 comments
What do you think of our route?
Archive
Archive for November, 2008
November 21 workout
November 21, 2008
11 comments
Run or Row 5k
Post time to comments.
Fun with Jackie!
November 20 workout
November 20, 2008
9 comments
***Reminder – Jeanette has provided a stretching session with Lisa Rotter from Body Wise Yoga tonight at 6pm.
“Jackie”
Row 1000m
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
Post time to comments
Image courtesy of http://www.crossfit.com/cf-affiliates/
November 19 workout
November 18, 2008
3 comments
“Jumping Nicki”
Complete as many rounds in 20 minutes as you can of:
200 single unders
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Flying Pullups!
Image courtesy of www.crossfit.com
November 18 workout
November 17, 2008
12 comments
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
November 17 workout
November 17, 2008
10 comments
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
CrossFit Total
November 15, 2008
4 comments
The gym will be open at 9am for those that would like to work on technique and to warm-up. The workout will begin at 10am sharp!
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Image courtesy of CrossFit Eastside
November 14 workout
November 14, 2008
3 comments
Tonight is “Goat” night! What is a goat? See the post below for a description of the Goat from San Fransicso Crossfit.
Tomorrow is the CrossFit Total. We take 3 lifts, Press, Deadlift and Squat, add up the weight and that gives you a total. You get 3 attempts for each lift. Please come with an idea of how much you plan on lifting.
Yay! New Dynmax balls!
“Our good friend and super coach Brian McKenzie from Crossfit New Port Beach called us last week with a new idea he’d hatched. He called it the “goat”. Ironically we had also been kicking around the “goat” concept at about the same time. Thus was born the “do what you suck at workout”. Goating is choosing two or three exercises you fear or hate or both, and running full steam at them. For naming elegance sake, just insert your name in front of the word goat to describe the combination of exercises that you both hate and suck at. ( In the photo above, JD hates handstand pushups, Michael hates heavy Kettlebell swings)
For example:
Did you do the “(insert exercise here)-goat”? “Yeah, it was hard but my, “(insert exercise here)-goat” was harder.”
On Saturday, our level 2 monsters got first crack at the newly minted goat concept.
Most of our athletes included some kind of overhead squat. Hmmmm. Curious.
The bottom goat line is this. We should go headfirst after the things we know we suck at, and never want to see come up in the workout. Fortunately for you, in Crossfit we do.
Imagine taking the Goat concept to the rest of your life this week. Can you do one thing you hate doing? Can you do one thing you are afraid of?
Post your personal workout Goat to comments. And if you are able to Goat your real life in someway, brag about that too.”
November 13 workout
November 13, 2008
9 comments
21-18-15-12-9-6-3 reps of:
Dumbbell Deadlifts
Push-ups
Medicine Ball Cleans
Dumbbell Deadlifts
Push-ups
Medicine Ball Cleans
Memories of the pain
Image courtesy of http://www.crossfit.com/cf-affiliates
