For time:
Run 200M
50 Box jumps
Walking Lunges 50 steps
50 KB Swings
50 Push press, 45 pounds
50 Back extensions
50 Jumping pull-ups
50 Burpees
50 Squats
Run 200M
Awesome turn out at 6AM team!!! We had a record 13 people! WOW! Fantastic!
Hannah-25:49
Jeff - 22:49
Paul- 21:00
Danielle- 30:08
Lisa 24:44
Laura 18:32
Jason 28:32
Tim 31:17
Tim P.-16:48
Lindsey- 20:31 (scaled 30)
Trisha - 20:01 (scaled 30)
Ed- 29:20
Doreen- 21:00
9.30.2008
9.29.2008
Monday Fun Day...
Now that's some synchronized swinging! Nice work team!AMRAP in 30 minutes:
Run 200M
50 Squats
40 KB Swings
30 Sit ups
20 Back Extensions
10 Burpees
Orla 3
Hannah 3.4
Jeff 3.4
Jason 3
Nicole 3.2
Tanya 3.6
9.28.2008
Am I out of shape?
Am I out of shape?
Is a question I often get from people just embarking on their first CrossFit experience or training session. Even for individuals in amazing shape, working outside of that aerobic training zone can make you discover physical limits you never knew were there. As most know, CrossFit consists of high intensity training with a different discipline and a focused mindset. A mindset far different than looking at yourself curl a dumbbell or max out the leg press machine!
What exactly are we doing and why do we benefit?
When you crossover from aerobic training to anaerobic training the body cannot effectively remove lactic acid from the working muscles quick enough. The benefit of training in this zone is that you can increase your body's ability to tolerate and deal with lactic acid for a longer period of time. During that time, the enzymes in your muscles responsible for anaerobic metabolism are increased. When the body works in that anaerobic zone when not used to the level of intensity, it drives question...Am I out of shape? NO, your body is not used to working anaerobically.
So, to all my Marathon runners who accomplish amazing physical feats every time they finish a long distance run; remember you are only working in one type of training when you run so by the extra CrossFit workouts you will all enhance your running performance and overall general physical performance. Doreen, Good Luck in Chicago in two weeks! And Dawn and Jill...you've got just under two more months until your big run! Good luck with 20 miles next weekend!
Is a question I often get from people just embarking on their first CrossFit experience or training session. Even for individuals in amazing shape, working outside of that aerobic training zone can make you discover physical limits you never knew were there. As most know, CrossFit consists of high intensity training with a different discipline and a focused mindset. A mindset far different than looking at yourself curl a dumbbell or max out the leg press machine!
What exactly are we doing and why do we benefit?
When you crossover from aerobic training to anaerobic training the body cannot effectively remove lactic acid from the working muscles quick enough. The benefit of training in this zone is that you can increase your body's ability to tolerate and deal with lactic acid for a longer period of time. During that time, the enzymes in your muscles responsible for anaerobic metabolism are increased. When the body works in that anaerobic zone when not used to the level of intensity, it drives question...Am I out of shape? NO, your body is not used to working anaerobically.
So, to all my Marathon runners who accomplish amazing physical feats every time they finish a long distance run; remember you are only working in one type of training when you run so by the extra CrossFit workouts you will all enhance your running performance and overall general physical performance. Doreen, Good Luck in Chicago in two weeks! And Dawn and Jill...you've got just under two more months until your big run! Good luck with 20 miles next weekend!
9.27.2008
Aimee's Saturday WOD
Karen
150 Wall Balls for time (5:35 14lb Med Ball)...and...
the below...(portioned)
100 KB swings (35lb)
100 Push ups
100 Squats
100 Sit ups
9.26.2008
9.24.2008
Nancy (compare to 072208)
5 Rounds for time:
400M
15 OHS (95/65)
Jeff 18:52 (45)
Danielle 17:07 (40)
Doreen 17:00 (45/50)
Paul 17:05 (55/60)
Hannah 20:21 (45)
Ed 17:24 (65)
Tim 21:00 (65)
Lisa 17:24 (40)
Jason 20:15 (65)
Everyone way to rock this, especially Ed, Doreen, Paul and Jeff who increased their weight from last time and took between 45 seconds to a 1:30 off their times! That's what it's all about ladies and gentelmen..."increased work capacity over broad time and modal domains..." We never want to accept a decrease...these are real results! Congratulations!
400M
15 OHS (95/65)
Jeff 18:52 (45)
Danielle 17:07 (40)
Doreen 17:00 (45/50)
Paul 17:05 (55/60)
Hannah 20:21 (45)
Ed 17:24 (65)
Tim 21:00 (65)
Lisa 17:24 (40)
Jason 20:15 (65)
Everyone way to rock this, especially Ed, Doreen, Paul and Jeff who increased their weight from last time and took between 45 seconds to a 1:30 off their times! That's what it's all about ladies and gentelmen..."increased work capacity over broad time and modal domains..." We never want to accept a decrease...these are real results! Congratulations!
9.23.2008
3 minute challenge
Row (3 minutes) for total calories = reps
Barbell Thrusters (40/65) total reps (3 minutes)
Burpees total reps (3 minutes)
Orla 98
Erika 105
Nicole 94
Jeff 108
Paul 117
Tues 6:30PM Class Average=104
*stay posted for new class averages!
NICE work today all!
9.22.2008
Monday at the F.A.C.
I'm pretty sure the filthy fifty posting scared most of you today...but I guess you can say I took it easy??? right???? maybe not...the filthy fifty will re-appear before the end of the year. I promise!
Todays WOD
4 rounds-1 minute each exercise (2 min rest between each round)
Walking Push ups
K-T-E
Deadlift
DB Push Press
Lateral Cone Hops
Way to push through! And all to all my Cross-Fitters who finished the 1/2 Marathon on Sunday! Congrats!
Todays WOD
4 rounds-1 minute each exercise (2 min rest between each round)
Walking Push ups
K-T-E
Deadlift
DB Push Press
Lateral Cone Hops
Way to push through! And all to all my Cross-Fitters who finished the 1/2 Marathon on Sunday! Congrats!
9.21.2008
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
1 poodWalking Lunge
50 steps50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Aimee 28:42 (30lb push press, 10lb wallball)
Jason 45:10 rx'd
click here to watch the "filthy fifty"!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
1 poodWalking Lunge
50 steps50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Aimee 28:42 (30lb push press, 10lb wallball)
Jason 45:10 rx'd
click here to watch the "filthy fifty"!
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