31 Dec
12-31-2009
“Double Threat”
1) Half Hockey Night:
5 rounds for reps:
30 seconds wallballs 20/14#
30 seconds ball slams 25/15#
Rest 2 minutes
Five minute total intermission
2) AMRAP in 3 minutes:
5 Burpees
5 DB Thrusters 35/25#
Score is total reps for both workouts.
Happy
Strong is the new Safe
New PRs last night on Christine, strong work everyone!
29 Dec
12-30-09
“Christine”
3 rounds for time:
Row 500m
12 Deadlifts (use bodyweight)
21 Box jumps 24″m/20″w
We’ve got a whole hoard of events planned for the Crossfit Ladies in 2010. Check out the Girl’s Blog for a SNEAK PEAK! See you in 2010!
Sheri post Christine.
A new toy! After a 5 year wait, the handles are here.
29 Dec
12-29-2009
Found my wallet! Under the seat in my car…oops
For time:
HSPU 15-13-11-9-7-5-3-1
L-pullups 1-3-5-7-9-11-13-15
Mobility:
2 rounds:
1 trip crab walk hips high!!
2 x “snow angel” drill
Cobra stretch w/reverse wrists
Specials
Yes, that’s Chris C. and his triumphant return to CrossFit at 6:30 AM! Travis, where is the faith?
Ribuesday, head to Podnahs
Nick G., knocks out the L-rope climb last night
More WOD Books are here
28 Dec
12-28-2009
Jess and I got back last night from Arizona where it was a topsy three day non-Paleo bender. For the past three months, my morning weight average is 190. In these last three days, we went to sleep always past midnight after sitting way too close to a big screen TV. Our meals all included steak, turkey, or some other kind of protein but everything else was typically choices we avoided. Now that I think about it, it wasn’t really a bender. This is probably the lifestyle other people follow everyday.
Morning weight today, 196.
Banana Split Cream Cake – family recipe. Not Paleo.
In-N-Out burger joint. Always packed! If you’ve never been to one, you have got to try it once. Order it “Protein Style” , no cheese or sauce, if you are looking for the Paleo option. Sorry, they are not in Portland.
Warm-up:
1) 3-4 min jump rope work
2) 2 rounds:
10 Overhead squats
10 Pushups
10 situps
10 kip swings or pullups
3) Pick one:
3 min handstand practice
3 min muscle up work
3 x 5 L-pullups
3 min L-sit work
Workout:
1) Front Squat 1-3-1-3 Singles should be heavy, but not 1RM attempts. Decrease wt. for triples, but try for a PR 3RM.
While resting b/t sets, perform 1-2 no ft rope climbs.
2) Push Press 5-5-5 Try to increase weight from last week.
Mobility:
Elbow rotations
Wrist pushups x 10
Finger “flange” pushups x 10 + 10 sec hold
Prone scorpions
25 Dec
12-26-2009
3 rounds for total time:
Run 800m
25 Pushups
25 Jumping Pullups
Rest 4 minutes
Happy Holiays everyone from Phoenix, AZ! Star Wars marathon is on deck right after we watch “Up”…and then a smoked turkey. Hey Des, sorry we didn’t post the workout yesterday. Here it is 
I expect your time for this WOD to be posted on here by Sunday.
12-24-2009
“12 Exercises of Christmas”
30 Box Jumps 20″
30 Walking Lunges (total)
30 SDHP 75/55#
30 Knees to Elbows
30 Wallballs 20/15#
30 KB swings 53/36#
30 Push Presses 75/55#
30 Hang Power Cleans 75/55#
30 Pullups
30 Pushups
30 Situps
30 Air Squats
22 Dec
12-22-2009
3 rounds for load/reps:
Weighted Pullups x 3-4 reps; Rest 90 sec.
HSPU x amrap; rest 90 sec.
2) Tabata Mash: (rotate b/t exercises; 8 rounds)
Box jumps 20″
Situps
Pushups
If you haven’t heard, the CrossFit Games preparation has officially begun! Well, one is always preparing for the Games in a sense. There are 10-15 people at the gym who have already expressed interest and talked to Scott about training for Sectionals in March. If you haven’t done so and are interested, talk to him at the gym or shoot him an email.
On the main board, you’ll sometimes see a Games Prep WOD in addition to the class WOD. The Games WOD ups the ante a bit in many variables like weight, volume, or general difficulty of movements. Scott will be programming to shore up reported weaknesses by those preparing for the games. Usually will be the same weak points that we all have At a competition, its usually not what you’re good at that gets you through, but what you are weak at that is exposed and hinders your performance.
630
