CrossFit Baseball

As the summer season draws to an end, so does the American pastime, baseball...So, for our special Labor Day CrossFit Class we decided to have a little 'friendly' competition. Successfully rounding the bases scored one run. The team with the most complete runs in 30 Minutes wins! Simple...right?

1st Base=10 Push Ups
2nd Base=10 Squats
3rd Base=10 Burpees
Home= 10 Squat Jumps

Team 1- Mike, Lisa and Tim
Team 2- Jason, Jeff and Hanna

Before the start of the game, there was talk of stealing 3rd base...hummm.
Despite Team 1 needing to call in a pinch-hitter, Team 2 managed to squeak out the win by one base!

Nice Job all!

Gymnastics

Post Labor Day we are going to focus a little more on the gymnastics element of CrossFit. Gang, get ready for some Hand Stand Push-Ups... click here to watch a brief demo of how we will do them assisted first! And the rings have finally arrived...whoo-hoo!!!

Weekend WOD

If anyone is in need of a workout this weekend when traveling give this a try:
AMRAP in 20 minutes:
10 pull ups
10 push ups
10 sit ups
10 burpees

if you've got access to a Kettlebell or Dumbbell throw in 10 KB swings!

Nicole's Nightmare

The CrossFit WOD today is...
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

My client Nicole hates nothing more than Burpees...at an early session and in a previous blog entry she deemed them "Nightmares" so when I saw the post today on the CrossFit site I could think of no one else but her...and I thought it would be fair to say that for one final WOD before her big day in October we fit this one in. I'm going to give it a go tomorrow with two friends from school (hummm...will they be my "friends" after school?) They keep asking me to do a CrossFit WOD with them, so I thought this might be a nice way to welcome them to the community!

Tabata Treadmill Sprints and Met. Con. Wed.

To the early birds..terrific job on the Tabata Treadmill Sprints at 6AM and the "Are you awake yet? W.O.D."

4 Rounds-Each Exercise for a Minute (2 minute rest between rounds)

Row

Push Press (45/33lb)

Mt. Climbers

KG Swings (12/16kg)

Squats

Special Saturday Class

If anyone is sticking around for the holiday and not beaching, boozing or just blatantly relaxing...stop by the F.A.C at 9:30am on Saturday for a special Labor Day CrossFit class. And for any of my Sunday Spin + fans...I'll be there at 9:00 am on Sunday...
Hope to see you there and if not...have a fantastic weekend and relax, relax, relax...enjoy family, friends, fun and a day off!

Aimee

"Murph" and "Murph Jr".

MURPH
for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Aimee-assisted PU 43:51
Jason-assisted PU 78:27

MURPH JR.
for time
800M Run
100 Push-ups
200 Sit ups
300 Squats
800M Run

Tanya 30:20
Favia 33:55
Nicole 47:03
Jeff 28:28
Doreen 24:30
Paul 28:21
Hanna 40:00
Eric 48:06
Margaret 30:13
Lisa 32:47 *(baby Murph-100 push ups, sit ups, squats)

who wins?

Click here to find out....

W-Single Modality Day!

Shoulder Press
5-5-5-5-5-5
Push Press
3-3-3-3-3-3
Push Jerk
1-1-1-1-1-1

Doreen 65/70/75
Vani 30/35/45
Laura 50/60/65
Katie 50/60/75
Jason 105/135/155
Paul 105/135/135
Tim 105/145/155
Tim P. 105/135/135

"Makimba"

Makimba anyone?
Click here to check out some CrossFit Kids!

F.A.C. Olympic Challenge

In order to get in the spirit of they Olympics we thought it would be nice to host a little "Olympic" Challenge, CrossFit style...at the F.A.C. In the challenge we focused on good form and execution. If good form and execution wasn't there neither was the count for the repetition. We did allow assisted pull-ups and some push-ups on the knees at times to scale.

10 EXERCISES, 10 MINUTES, 1 MINUTE PER EXERCISE:
Total score was the max reps in each exercise in one minute.

The 10 exercises were:
PULL UPS
PUSH UPS
DB PUSH PRESS (20) (30)
BARBELL THRUSTERS (55) (75)
DEADLIFT (85) (125)
SQUATS
WALLBALLS (10) (20)
KB SWINGS (12KG) (16KG)
BURPEES
TIRE FLIPS (SM) (LG)

The winners were:

Ladies:
Tanya-212 Gold
Doreen-202 Silver
Orla- 182 Bronze

Men:
James-207 Gold
Paul- 174 Silver
Jason- 134 Bronze

Coach A :228

*CONGRATULATIONS TO ALL WHO PARTICIPATED!!!!!!!!!!!!!!!!
See you in the morning, we are going HEAVY tomorrow...single modality "W" day!