TJ Cooper of Crossfit East; bad to the bone.
Workout:
16 Round Tabata of:
-Clean and Jerk (Gents use 135# and Ladies use 85#)
-Ring Dips
Alternate 20 second intervals between the two excercises. All reps count. Post total score to comments.
Xacha
Trainer Zac Pine knows that you gotta look good to feel good.
Zac was looking and feeling so good today, he got a 5 rep Overhead Squat max of 160#. That's only 5# under his last ONE rep max, which wasn't that long ago. Nice job, Zac.
Workout:
Overhead Squat: 5-5-5-5-5
Romantic Endeavor
Nancy Reilly and Dwayne Free at the top of Mt. Whitney; 14,497 ft.
Nancy and Dwayne on top of the world. Dwayne had just proposed to Nancy--and of course she said yes!
Congratulations you two. CFSC wishes you a lifetime of love, laughter and fitness.
Workout:
10 Rounds of 30 seconds on and 30 seconds off of rowing.
Post your total meters for all 10 rounds to comments.
Good Jeans
The Mootz family: John, owner of Sestri and Aldo's Restaurant and Aldo's Bakery, Michele, CFSC trainer, and kids Connor and Emily. Do families get much nicer than this?
Check out this video of Eva T. doing a no-handed clean and jerk: Download MVI_2521.AVI
Workout:
Back Squat: 1-1-1-1-1-1-1
Brawley Parton
Heather Schroeder, AKA "Brawley Parton" from the Santa Cruz Rollergirls, working it 9 to 5.
Workout:
Row 400m
50 Powercleans (Gents use 75# and ladies use 50#)
40 L-Pull Ups
Row 400m
40 Powercleans
30 L-Pull Ups
Row 400m
30 Powercleans
20 L-Pull Ups
Row 400m
Pillar of Power
Zac Pine, Oliver Gould and Michele Mootz.
Helene Bouchard, Janelle Christiansen, Shari Keener and Gigi Pulpan.
Workout:
Run 400m
60 Wall Ball (Gents use 20# ball and ladies use 14#)
30 Handstand Push Ups
Run 400m
40 Wall Ball
20 HSPU
Run 400m
30 Wall Ball
15 HSPU
Run 400m
CFSC Goes to CFCS
CFSC trainer Dan Grant and his sister Nora working out in the 'motherland' at Crossfit Central Scotland.
Workout:
Thruster: 5-5-5-5-5
Then....
21-15-9
Dumbbell Thruster (Gents use 25# dumbbells and ladies use 15#)
Push Ups
Post max 5 rep Thruster and time for Thruster/Push Up to comments.
One Year Later.....
Leif Edmundson looking better than good on his knees to elbows.
One year ago Leif could only deadlift 65 lbs, barely cleared his head on shoulder rolls and couldn't do an overhead squat with a dowel due to inflexibility. He had only 3 or 4 pull ups and absolutely no ring dips. One year of Crossfitting and Zoning later.....
Leif's deadlift is 300 lbs, he has an overhead squat max of 135 lbs, and a 'Nancy' time just over 18 minutes. He also now has at least 30 pull ups (kipping) and did last week's '30 muscle up' workout in 10:30. Boy, what a year of dedication can do.
Congratulations, Leif. We look forward to logging many more of your accomplishments.
Workout:
16 round tabata of:
Deadlift (Bodyweight)
L-Pull Ups
Alternate 20 sec. intervals between the two excercises. All reps count. Post total score to comments.
Sewing Circle
From left to right: Sheri West, Susan Meek, Suzanne Maclernan and Mike Wingo trying to figure out the easiest way to hold onto their medicine balls while squatting.
Workout:
3 Rounds:
100 Medicine Ball Squats (Gents use 28# ball and Ladies and 20#)
3 Rope Climbs
3 Minute Rest
Post the time for each round to comments.
Rip it Up
Mark Rippetoe of Crossfit Witchita Falls and author of Starting Strength and Practical Programming for Strength Training showing Maggie Larson 'bad neck positioning' at this past weekend's 'Basic Barbell Cert'.
Robin Boose of CFSC and Nicole Okumu of Crossfit Oakland.
Tara Musso coaching Ross Burke.
Workout:
Row a 2k for time.
Then....
Weighted Pull Up: 1-1-1-1-1-1
At CFSC we find that dumbbells in between your ankles is one of the easiest way to do a weighted pull up. Post 2k time and weight to comments.
