Moot(z) Point
Tom Frankl with a new PR.
Workout:
Run a 10k or
Row a 5k or
Swim a 2k
Then commit to 10 minutes of squat practice, regardless of how well you squat. Post to comments what methods you use to better your squat.
Sumo
Sherri Hyde with a perfect finish on her SDHP.
Workout:
21-15-9:
SDHP
Push Jerk
Men use 115# and women use 85#. Use the same bar for both movements.
Post time to comments.
Less is More
Michele Mootz and Brian Saxton. Since starting Crossfit Brian has gone from a size 38 to 34 pant, zero to 26 pull ups and has a 3:29 1k row, among other things. Congratulations Brian. It's great to watch your progress and you're a joy to have in the gym.
Workout:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Local Pride
Finally! CFSC has t-shirts (both his and hers) thanks to Brendan.
Workout:
For Time:
21 Body Weight Back Squat
Row 500m
15 B.W. Back Squat
Row 500m
9 B.W. Back Squat
Row 500m
Hangin' Pood
A climber's crazy creation.
Workout:
100 Sit Ups
(6) 100m Sprints
100 Sit Ups
Rest as needed between sprints. Post all sprint times to comments.
Fortunate
Jamie and Rob
Vibrant, thriving and easy going.
Workout:
How many rounds in 20 min. of:
21 Double Unders
15 Deadlift (Men Use 185# ,Women use 115#)
9 Ring Push Ups
Men, Women and Kitties
The Wall Ball Targets at Sonz Exercise.
Workout::
21-18-15-12-9
Wall Ball (Men use 28# ball, Women use 16#)
Pull Up
Hotties
Jolie Gentry, of Crossfit One World, Tara G. and Eva T. lookin' HOT at last weekend's certification seminar.
Workout:
Run 1 mile
Tabata Squats
Rest 3 minutes
Run 400m
Max Muscle Ups
Rest 3 minutes
Run 1 mile
Tabata Squats
Post run times, tabata scores and max # of muscle ups to comments.
If you don't have muscle ups, do a max set of pull ups, directly followed by a max set of dips.
Youth and Grace
Robin Boose is ecstatic as Maddy Blauer gets the med ball clean. You're never too young to know how to safely get from 'standing over something, to supporting it from underneath'.
Workout:
'Grace':
30 Clean and Jerks for time (Men use 135#, Women use 85#)
*To complete 'Grace' you must take the weight from the ground to overhead 30 times. It doesn't matter how you do this, but our reccomendation is that you Clean and Jerk it.
To see how two Canadians chose to do it, watch: [MOV]
