Eric warming up for 'Grace' with a cup of joe.
Workout:
'Grace'
30 Clean and Jerks for time (Gents use 135# and Ladies use 85#)
Check out this video of CFSC's own Dave Leys and Greg Amundson doing Grace (both in under 3 minutes). [WMV]
Frantastic
Birdie cheers Ken on through his last set of pull ups during "Fran".
Both completed it in under 10 minutes.
Workout:
Row a 5k
KidFit
Sarah Maier, whose parents Robin and Aaron own Crossfit Regina in Canada, knows it's never too early to start Crossfitting.
Workout:
Run 200m
5 Body Weight Overhead Squats
25 Jumping Pull Ups
Run 400m
5 Body Weight Overhead Squats
50 Jumping Pull Ups
Run 800m
5 Body Weight Overhead Squats
75 Jumping Pull Ups
Dedication
Rashmi Cole recently got back from India where she helps manage the Sri Ram Orphanage. Instead of not Crossfitting while in India, Rashmi ordered a Concept 2 rower and took it back to the orphanage by herself via train, and then inspired the children she was with to work out with her.
Your dedication is truly inspiring, Rashmi.
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 (Gents use 24kg and Ladies use 16kg)
30 Sit-ups
20 Hang squat cleans (Gents use 35# dumbbells and Ladies use 25#)
25 Back extensions
30 Wall ball shots (Gents use 20# and Ladies use 14#)
3 Rope climb ascents
Karen, Diane and Helen
Karen Loutzenheiser; long time Crossfitter, amazing athlete and all around great person.
Workout:
3 Rounds:
400m Run
21 Deadlift (Gents use 225# and Ladies use 155#)
12 HSPU (Handstand Push Ups)
(NOT) FGB
Workout:
3 Rounds of one minute on and one minute of rest* between:
Row (for Calories)
Wall Ball (Gents use 20# and Ladies use 14#)
SDHP (Gents use 75# and Ladies use 55#)
Box Jump
Push Press (Gents use 75# and Ladies use 55#)
Rest one extra minute between rounds.
*Row for one minute and then rest for one minute, then wall ball for one minute and rest for one minute, then SDHP for one minute and rest for one minute, etc.
Post total reps for all 3 rounds to comments
Tes, Sven and Sarah
Tes Salb from Crossfit Fairfax and Crossfit Tyson's Corner, Sven Hestrand from Brand X Martial Arts and Crossfit San Diego and Sarah Ellis from Crossfit Fairfax in Santa Cruz for a visit and some CFSC love.
Workout:
1k Row for time
Then....
Commit to 20 minutes of L-Sit and Hollow Rock practice.
SAS
Susan Meek with a great single arm snatch.
Check out this video of a 198lb/90kg single arm snatch.
[youtube http://www.youtube.com/watch?v=MCKuLT9wqP8&rel=1]
Workout:
12 Rounds for time:
5 Single Arm Snatch (Gents use 50# dumbbell and Ladies use 35#)
10 Dumbbell Swings (same weight as the single arm snatches)
15 Walking Lunges
*Note you can alternate arms as you like on the snatches, and even use one arm for the whole workout if you so choose.....
In the Zone
Kim 'Sexy' Saxton did 'Angie' today in 18:46! Congratulations, Kim.
Looks like the 'Zone' is working.
Workout:
How many rounds in 20 min. of:
Run 250m
15 Body Weight Back Squats
Deep Dip
Jerry Montgomery with his shoulder well below his elbow, also known as the 'bottom of the dip'.
Workout:
3 Rounds:
50 Back Extensions
20 Knees to Elbows
Max Set of Dips
Post time and max set of dips for each round to comments.
