Sunday, February 7, 2010 at 10:45PM Main Site Rest Day
Class WOD
Ever wonder how football players do CrossFit? Check out the CrossFit Football website.
3 Rounds For Max Reps
75% Body Weight Back Squat
Double Unders in 2 Minutes
Rest as needed no longer than 4 minutes.
Post loads and reps to comments.
Saturday, February 6, 2010 at 8:01PM Main Site WOD
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Class Rest Day
Really sorry guys, GHD is busted still ... no luck with that yet. So I would suggest either rigging up the bench and ball again or doing butterfly situps with your arms extended over your head. Up to you.
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Friday, February 5, 2010 at 9:51PM Main Site WOD
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
Class Rest Day
Unfortuntely I have to cancel yet another Saturday class. Sorry again everyone, I know it sucks!
But ... Danielle has a friend in New Zealand who has offered to get some CrossFit shirts from a local affiliate. So if you're interested in that then post your response to comments (size, quantity, etc.)
Friday, February 5, 2010 at 9:23AM Main Site WOD
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a "pull" that is really a "push." Can you elaborate?
Post impressions to comments.
Class WOD
The Bear Complex
7 Sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds, rest as needed between rounds (no longer than 3 minutes). Cannot rest the bar on the ground while in a round, try to build up to your max load by your last round.
Post loads to comments.
Wednesday, February 3, 2010 at 11:15PM Main Site Rest Day
Class WOD
5 Rounds for time:
5 Deadlifts (275/185lbs)
10 Burpees
Post time to comments.
This one will be fast ... really fast. Be prepared to work hard for under 5 minutes. Make sure you have a solid warm up.
Men's DL/Burpee 1020 Heat Video ... [wmv] [mov] 2min 49sec
Here's the video I told some of you about.