Wednesday's WOD: Floor Press find new 1RM WOD: 5 HSPU 10 Burpees 200m run 4HSPU 10 burpees 200m Run 3 HSPU 10 burpees 200m Run 2HSPU 10 burpees 200m Run 1HSPU 10 burpees 200m Run
2012 07 10
Tuesday's WOD: Back Squat - Find New 1RM After 1rm, reduce weight to 75% and complete a set of 20. NO RE-RACKING THE WEIGHT. If you need to rack the weight in the middle, you are finished. If you have completed the set of 20 on 6/29/12 or 5/16/12 add…
2012 07 09
One of my favorite filmed competitions of all time is the "Isabel Off" performed between Josh Everett and Dave Lipson. Check it out! -Ryan [youtube]http://youtu.be/7Z0QJYozar0[/youtube] =========================================== Monday's Benchmark WOD: Isabel 30 Snatches for time Men 135# Women 95# Compare to 1/17/11, 5/16/11, 9/26/11, 1/30/12
2012 07 08
A big Happy Birthday to Coach Beth today! Maybe we should make her do a shot between rounds??? -Ryan ============================================ Friday's (Beth's Birthday) WOD: Snatch Practice (full squat) AMRAP 9 Mins 4 squat snatches (135/95) 9 Burpees
2012 07 05
Back Squats, Running WOD & Why Oly Lifts
When many people start CrossFit they are quickly flustered with why we work on the Olympic lifts with such consistency. Here are 9 good reasons why the Oly lifts are superior to body building, and why they deliver the goods. 9 Reasons to Olympic Lift For a Better Physique…
2012 07 04
Happy Independence Day. NO classes on the 4th, and it will be business as usual for the rest of the week. _______________________________________________________________________________________ Tuesday's WOD: Muscle Up Work Every Minute on the minute for 10 minutes: 3 muscle Ups, max reps double unders (using the balance of the minute)
2012 07 02
Grace and The Tale of Two Meals
Post your thoughts to the comments section -Ryan ============================================== Monday's Benchmark WOD: Grace: "Grace" For Time: 30 Clean and jerks (135/95) Compare to 1/10/11, 5/2/11, 9/19/11, 1/23/12
2012 07 01
Below is a fantastic piece written by Freddy Comacho of CrossFit One World. I was having trouble linking directly to the article, so I am copy and pasting it here (Sorry Freddy). If you don't follow their blog, you should. Freddy writes one of the oldest and best blogs in…
2012 06 28
Coach Emilie's Success, Cleans and 50/50
Last week, I participated in the Sprint Distance of the Golden Gate Triathlon. I swam the Bay, biked the Presidio, and ran across the Golden Gate Bridge. It was one of the most beautiful days I’ve ever experienced, and one of the most enjoyable races in which I’ve participated –…
2012 06 27
Thursday's WOD: Complete the heaviest set possible: This is a combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee height…
2012 06 27