05 Aug 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 5RM
Bench Press 3RM
 
Then
 
As Many Rounds As Possible (AMRAP) in 12 minutes of:
5 Thrusters (115/75 pounds)
7 Knees to Elbows
9 Ball Slams (30/16 pound ball)
 
Post loads and rounds completed to comments
 

We have some fast learners at CFR.  For a few of you last night was only the first or second time you have ever Power Cleaned. Cindy had not PC in a year!  Everyone picked the movement up quickly and demonstrated some serious potention to become very proficient in this lift.  Great job.
 

 
04 Aug 10
 
Skill work, we will decide which skills to be worked based on the class.  It maybe kipping pull-ups, the Olympic lifts, handstands, muscle-ups, or any number of the other skills we use on a daily basis.
 
Then
 
Row 1 minute
Rest 1 Minute
Repeat for 20 minutes.  The goal for the men is to get 3,000m rowed in the 20 minutes, ladies is 2,500m.  A one burpee penalty for every 5m under the goal will be assessed immediately after the row.
 
Post meters rowed to comments

03 Aug 10
 
Deadlift 5RM
Chin-ups 3 x failure
 
Then
 
Courtesy of CrossFit Football
"Lizzie"
12-9-6-3 reps of:
Power Cleans
Ring Dips
 
Post load, reps and time to comments

Dave and Cindy finishing up Saturday's partner workout.  When they finished they had completed a total of 100 push-ups, 100 squats, 100 sit-ups, 100 med ball tosses, and ran a mile!  It only took them a little over 20 minutes.  oh yeah, the mile run involved a 20 pound medicine ball!
 

 
02 Aug 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Press 5 x 5
 
Then
 
5 rounds for time of:
9 KB Swings (2 pood)
12 Push-ups
200m Sprint
 
Post loads and time to comments

It's Friday which means it's our last training day this week.  Which also means tomorrow is Saturday and we will have a team workout for Saturday.  If you are looking to give CFR a try stoip in from 10-11am to get a better understanding of what we offer. 
 
 
30 Jul 10
 
Overhead Squat 3-3-3-3-3
 
Then
 
5 Rounds for time of:
20 Wallball shots (20/14)
20 Pull-ups
 
Scale this WOD appropriately with a reduced wallball weight and/or reps.
 
Post load and time to comments

I want to remind everyone that Saturday we will be traveling to CrossFit Hanover for their grand opening.  If you can make it let me know, we would love to give as much support to them as possible.  We will build a bigger CrossFit community in the area with another strong affiliate opening to our north.
 
Check their website for more details.
 

 
29 Jul 10
 
Push Jerk, work up to a new 1RM
 
Then
 
7 Rounds for time of:
3 Push Presses/Push Jerks (65-70% of the above one rep max)
6 Pull-ups
P Push-ups
 
Post loads and time to comments

A few of you are making slow and steady changes to your diet.  We tell you to eat meats, veggies, nuts and seed, no sugar, a little starch and some fruit.  It really is that simple.
 
Below is a great dinner for an athlete at CrossFit Retribution.  Salmon, Scallops, grilled asparagus, roasted potatoes with lots of butter and rosemary, and a side of lemon.

 
28 Jul 10
 
Skill work
3 position cleans from the hang, just below the knee, and the floor.
 
Then
 
4 rounds for time of:
Row 400m
Run 400m
 
Post time to comments
 

We will be getting some new toys in the month of August.  I haven't worked the order out yet but it will probably include a couple climbing ropes, a few sand bags and possibly a few more bars.
 
The hill we have on our 400m route is only missing a couple sandbags for sand bag hill sprints.  Now that will be fun for all!
 
We had a packed house last night for the OH walking lunge/dip WOD with some great performances by everyone.  Anytime you have AMRAP with lunges you know it will be a difficult couple days.  Pat smoked it with a 45 pound bumper and full ROM dips. Nice work.
 

 
27 Jul 10
 
Deadlift 5RM
Pull-ups 3 x failure
 
Then
 
5 Rounds For Time of:
200 Farmers Walk (45/25 pound dumbells)
20 Box Jumps (24"/20")
 
Post load, reps and time to comments

We now have a hose hooked up at the roll up door!  Cooper and Jager will be posted at the entrance to hose you down during the WOD if need be to help you stay cool.
 
26 Jul 10
 
Beginner
Back Squat 3 x 5
 
 
Intermediate
Back Squat 5 x 5
 
Then
 
15 Overhead Walking Lunges (45/25 Pound Plate)
10 Ring Dips
As Many Rounds As Possible in 12 Minutes
 
 

A reminder that we have a free session tomorrow from 10am to 11am.  Stop in, bring a friend and enjoy some friendly competition to see what this CrossFit thing is all about.
 
23 Jul 10
 
Bench Press 5 x 5
 
Then
 
7 rounds for time of:
Handstand hold for max time
10 Supine Ring Pull-ups
 
Post loads and total time of handstand holds to comments