Off to San Diego

Rochelle and I are off early Friday morning to San Diego for the Performance Weightlifting Seminar/cert, and to take a mini vacation. Classes will still run as normal. See everyone next week!

Here are a few lifts from an impromptu session last Saturday. I need to work on that second pull!

October 3, 2007 | Filed Under News, Workouts | Leave a Comment

Monday Night

We have been working thru CrossFit Seattle’s skill levels over the last few months. Bill’s level 1 list went MIA, so Monday night he completed all of the tasks in under one hour! Here he is about to start the final round of “Christine” to complete the level. Strong work!

Here, Sue does kettlebell cross chops in a quick finisher workout:

3 rounds:

10 Overhead situps

10L/10R KB cross chops

October 3, 2007 | Filed Under Workouts | 1 Comment

Rowfest

For time:

Row 2000m

50 Wallballs

Row 1000m

35 Wallballs

Row 500m

20 Wallballs

We did the main CrossFit.com WOD tonight (9-19), some completed it as a solo effort and some in team fashion. Get some!!

September 22, 2007 | Filed Under Workouts | Leave a Comment

Clean and Jerks

10 Rounds:

1 minute clean & jerk
1 minute rest

We are trying to get in outdoor workouts while we still can! From ground to overhead, barbells or dumbells.

September 18, 2007 | Filed Under Workouts | Leave a Comment

Precision Jumps

3 minutes each, no rest:

Row for distance

Precision Jumps*, only saved landings count

Pullups

Renegade Rows

Low ring jackknifes

*The precision jump is borrowed from Parkour, and is great exercise in accuracy, body control, balance, and agility. These simple trainers are very easy to build, and will build skill and confidence allowing one to move to smaller platforms.

September 7, 2007 | Filed Under Exercises, Workouts | Leave a Comment

Agility Drills

We’ve been incorporating some agility work into our workouts lately. This week, we tried out Coach Rutherford’s DB clean + front squat into 5-10-5 drill. Fifteen rounds of work, with teams alternating.