Brrrrrrrrrrrrrrrrrrrrrrrrrrrrrr

Did I tell you all that I am flying to San Diego on Saturday?  I arrive back in Denver on Friday the 11th of February.

So, I have been checking out some surfing vids.  I'm excited to put CrossFit to the test, hopefully in some big pacific waves.

3 minute surf vid

anyways, Tuesday's WOD is:



Max rounds and reps in eight minutes of:

4 Handstand push-ups
8 Kettlebell swings, 32kg/16kg
12 Abmat sit-ups

Saturday notes

Shoulder range of motion mobility wod


hip mobility

It feels like spring so we might as well Clean!

WOD for Sunday 1/30/11
Clean
3-3-3-3-3-3-3

Girl WOD

If you see a WOD with a girl's name, be afraid!

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Part 2

I almost made you all do this second wod on Sunday.  I'm thinking about you all and how you are feeling after the hard work you put in yesterday.

So,  Patty and Lori at high noon if that's ok.  I am flexible so let me know if that time works.

Gemma and Nick at 5:30

WOD
4 sets
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Run 200 m


Get some good rest tonight.  I look forward to seeing you all tomorrow!

Can I get a snatch snatch!

Ah, the fastest olympic lift,  the Snatch.  Put your butercups back on pups.



Snatch 1-1-1-1-1-1-1 reps

then

4 sets
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders

Decisions

What's up big dawgs!?

I will be going out of town today until Friday evening or Saturday morning.

Class tonight is canceled unless you want to stop by D-Town and knock out a WOD on your own. 

We can make up Thursday's class on Sat. afternoon if you all would like.  Just let me know.

Otherwise, class for Sunday is at 10am.  I will try to get online and post WODs accordingly.

1st Big Dawg Workout!!!!!

That was the best Tequila I have ever had.  Thank you all so much for coming over.  Everything was AWESOME!!!!!!

That doesn't mean that I am going to be nice to you any longer even though you just such cute little puppy dawgs.

Tomorrow is the first day in the pound!

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

Run 400 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

(Athletes will receive 1 point for every 100 meters rowed.)

The athletes’ scores for each phase will be the total number of repetitions completed.  Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score.  The athlete with the highest total score will be the winner. 

please post scores to comments like this:

First Name, Last Name (Blog Post Name)
Male/Female

Phase 1: # rounds +  # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees

WOD for Thursday 1/13/11

Last ButterCup WOD!

Same as the 1st ButterCup WOD!


Row 200m
15-12-9
Squats/Push Ups/Body Rows
Row 200m

My address is 2004 Emerson St.
Saturday
3pm


Start monitoring these websites.  Check out the WOD demo videos that are usually posted under the WOD on the crossfit site.


http://optimumperformancetraining.blogspot.com/


http://www.crossfit.com/

WOD for Sunday January 9, 2011

AMRAP(As Many Rounds As Possible) in 10 minutes

10 Dumb Bell Snatch R
Russian Lunge 25 Feet
10 Dumb Bell Snatch L
Russian Lunge 25 Feet

Fish Oil Calculator and Mobility WOD sites

Fish Oil Calculator


The Mobility Wod

Good work everyone.  Patty smoked it today on the run.  If you see Lori hanging from 1 arm anywhere, please remind her about her buttercup status.  Push ups were strong.  I am excited about moving forward  with more skill development and increasing intensity.  Doesn't that sound fun!?


If you dig into the mobility website and start slowly accumulating time sorting out your nasty bits, it will allow you to progress much faster and feel a ton better than not paying attention to your mobility issues.

This can be and probably is harder and more uncomfortable than CrossFitting.  However, you know how all the old sayings go so I will spare you.

Also, I will try to address these mobility wods at class.

WOD for Thursday 1/06/11

3 Rounds for time
Run 400 meters
15 Push Ups

4  more classes until graduation!

It's not going to be this nice tomorrow.

Don't forget though.  Once a buttercup, always a buttercup.  Or, better, we all have a little buttercup in us still.  And, that's ok and good!  Sometimes we need to go easy on ourselves and cut ourselves some slack.  Just not tomorrow or next week!

Stronger every day!

TGFCF

(Thank God for CrossFit) Lori Ganni

It won't be long before you guys graduate from buttercup class!

You all did awesome with the cleans.  

Remember, they are never perfect.  It will always be a work in progress.  Setting up correctly is key.  That includes the mental game going on in your head.  Confidence is huge in this area.  I don't mean thinking that you can easily lift 400 lbs next week.  I mean having confidence with your abilities to complete the task at hand.  We want zen face and zen mind.  Plus, it's suppose to be fun!

Gemma's form is pretty awesome.  Elbows are out - check.  Weight on the heels - check.  Great low back.

Lori has the zen face going. 

Elbows out, but excellent work today.

I give Nick A+ on this photo.
Zen face
Elbows and wrists look awesome.  Look at that wrist flexibilty.

WOD for Tuesday 1/4/11

Happy Monday evening!

WOD
10!  Clean/sit ups


We're running 400m for a warm up tomorrow.

Does everyone remember what 10! means?

What is a clean?

Youtube link to hang clean demo.

Fish oil link

http://robbwolf.com/2010/09/27/how-to-jump-the-shark-with-fish-oil-and-moderation/

Great job today.  Gemma had a great workout and was really pushing hard to the end on the rower.  She has escaped my camera once again though.  I'm looking forward to tues.  

Good Form! 

Elbows out,  are you on your toes?

Elbows out.  nice squat form.  good weight on the heels.

Elbows out,  good though.  Time for the butt target to drop.