Posted by Andy Petranek : Tuesday, Apr 24, 2007
Relief - it's over! Our noon class poses for a photo after class.
75 sit ups
50 push ups
25 Star Jumps
Posted by Andy Petranek : Monday, Apr 23, 2007
After 11, 60 second intervals on the Concept 2 Ergs, Roger, Becca, Debbie and Will are all finished!
4 rounds for time of:
15 deadlift at 1 1/2x bodyweight
Posted by Andy Petranek : Friday, Apr 20, 2007
John Burch - 61 minutes and 1,000 squats later. Want to give that a try?
100 Abmat sit ups
21-15-9 rep rounds of:
- Pull Ups
- Sumo Deadlift high pull - 95 lbs
100 Abmat sit ups
Posted by Andy Petranek : Thursday, Apr 19, 2007
Shelley (foreground) and Carolyn in the midst of a 5 minute round of push ups.
Complete as many rounds as possible in 20 minutes of:
12 Box Jumps
12 Dumbbell Deadlifts (3/4 bodyweight)
12 Push press (1/3 bodyweight)
12 Knees to Elbows
Calculate the total number of reps, divide by 20 minutes for your #reps/min. Do this same calculation from yesterday's workout and compare the results.
Posted by Andy Petranek : Wednesday, Apr 18, 2007
Marc has been CrossFitting now for over a year - only one CrossFit workout a week and incredible benefits physically and mentally in his job, life, and sports - just ask him, he'll tell you all about it. Imagine the results if he upped it to twice per week?!
21-18-15-12-9-6-3 rep rounds for time of:
Dumbbell Deadlifts (3/4 bodyweight)
Push press (1/3 bodyweight)
Knees to Elbows
Posted by Andy Petranek : Tuesday, Apr 17, 2007
6am, 7am, 12:30 regulars converged last week for a 7am class (from left to right - Eric, Shelley, Valla, Carolyn, Andrew, Matt.)
We're working on developing a rock solid bottom of your squat in today's workout. This is not timed.
5 sets of 10 reps
Set 1: Super slow - 20 seconds round trip
Set 2: Bottom to bottom
Set 3: 10 second hold at bottom
Set 4: Eyes closed
Set 5: Easy down, explode up
* Choose a weight in each set that is your 10 rep max (10 RM) - meaning 10 is possible, but the eleventh is not.