Monday we will be running classes at 9am and 10am.  We will also be open Saturday at 8:30am for an hour or two, Rich will have something cooked up for you. 
 
 
03 Sep 10
 
Work up to a max box jump
 
Then
 
"Tabata Something Else"
 
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
 
Post total reps from all 32 intervals to comments.

Our Hoover-ball and other new toys have shipped.  If you know of a good outdoor volleyball court we could use for our Hoover-ball tournament let us know.  A place we could BBQ while playing would be a bonus.
 

 
02 Sep 10
 
Work overhead mobility and increase hip extension before working the jerk.
 
Jerk 1-1-1-1-1-1-1
 
Then
 
As Many Rounds As Possible in 12 Minutes of:
3 Hand Stand Push-ups
5 Toes to Bar
7 Box Jumps

Once again it's benchmark Monday.  Today we visit and old favorite "Elizabeth".
 
I have only received one vote for our class schedule for the Labor Day holiday on Monday (Thanks Mallory).  It looks like a 9-11am classes on Monday, this will give you the rest of they day to eat nothing but Paleo BBQ supplemented with beer.
 
01 Sep 10
 
Skill work
Clean or snatch
 
Then
 
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds/95 pounds (these will be the full squat clean)
Ring Dips
 
Post time to comments

Someone has finally made a warm-up calculator you can download to your smart phone.  I have explained it several dozen times, written it in marker on the wall, and now someone has given you an application to figure out your warm-up sets on our major lifts.  Please bookmark this page and give it a try tonight!
 
We will be closed this Saturday for Labor Day weekend but open on Labor Day itself, Monday.  If you would rather come in the morning or evening let us know which works best for you.  Majority rules so give us your vote if you plan on hitting a WOD Monday.
 
31 Aug 10
 
Deadlift 5RM
 
Then
 
8 x hill sprints with 2 minutes rest between efforts**
 
Load the first 2 sprints with 60/40 pound sandbags.
 
Post load and hill sprint times to comments

Where did the month of August go?  We are working out the Labor Day weekend schedule and will post it here and in the gym as soon as we get it set.
 
 
30 Aug 10
 
Beginner
Back Squat 3 x 5
 
Intermediate
Back Squat 5 x 5
 
Then
 
5 rounds for time of:
True Push-ups to failure
Supine Ring Pull-ups to failure
200m Sprint
 
True Push-ups are done with both hands and feet balancing on parallets.
Supine ring pull-ups are done with feet elevated to hand height.
Move from Push-ups to pull-ups as soon as failure is reached.  When you reach failure on the pull-ups you will immediately begin the 200m sprint.
 
Post load and total reps/time to comments
 

We hpe to see everyone for the free Saturday WOD tomorrow.  I'm certain Rich has something nice planned for you!
 
I want to remind everyone that we have a 7am class on the schedule and it can be moved earlier if it would work out for more of you to start at 6:30am.  You just need to let us know what times would fit your schedule and we will work on getting additional time slots added.
 

 
27 Aug 10
 
Clean and Jerk, work up to a heavy single and get it 3 times with rest between each as needed
 
Then
 
As Many Rounds As Possible in 10 Minutes of:
6 Cleans (men 55kg/women 30kg)
12 Pull-ups
24 double unders
 
Post load and rounds completed to comments

Great work on the 5k row!  We have some solid performances on paper.  It will be interesting to see what the next 5k row times look like.
 
Lets get heavy above our head today with the overhead squat.  We are certain to see a few PRs today.
 

 
26 Aug 10
 
Overhead Squat, work up to a new PR
Ring dips 3 x failure
 
Then
 
200m Sprint
50 weighted sit-ups
200m Sprint
40 weighted sit-ups
200m sprint
30 weighted sit-ups
200m sprint
20 weighted sit-ups
200m sprint
10 weighted sit-ups
 
Post time, load and reps to comments

Because we program on a five day schedule Monday through Friday, and many come to the "fun" Saturday WOD Wednesday fall outside of the normal programming and ideally would be a rest/mobility day for those that come 5 or 6 days a week.  We will treat Wednesday as our benchmark day.  These will be typical named CrossFit WODs that most a familiar with such as "Fran", "Barbara", and "Cindy".
 
So lets get another benchmark out of the way!
 

 
25 Aug 10
 
Skill work
Push Press/Push Jerk
 
Then
 
5K row for time
 
Post 5K time to comments

24 Aug 10
 
Death by pull-up
do one pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, continuing until you can no longer complete the required reps in the minute.
 
Then
 
7 Deadlifts (60% of 1RM)
200M Sprint
15 box jumps (24")
5 rounds with 45 seconds rest between each round
 
Post how many minutes you survived with death by pull-up and total time on WOD to include rest time.

23 Aug 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Press 5 X 5
 
Then
 
7 Rounds for time of:
3 Push Presses (70% of your 1RM push jerk)
6 Pull-ups
9 Push-ups