Vid:  Some friends of mine from down south participated in the making of this AMAZING video, check it out.

Training:
A. Press x 1/Push Press AMRAP @ 10X0 x 3 sets, rest 3 minutes
B. KB Snatch 5/arm - tough x 3 sets rest 45 seconds

+

For time:
21, 18, 15, 12, 9, 6, 3 reps of
Sit Ups Unanchored
Wall Ball 20/12 to 10ft target

Training:

8 Sets @ 90%:
30 sec airdyne
30 sec double unders
30 sec rest

+

2 sets:
20 Unbroken KBS 55/35
20 Burpee Broad Jumps
20 Lunges (10 each leg alternating)
rest 2:30

Pic: 82 year old Jean nails a new Deadlift 1 Rep max @ 153lbs! (Not from CFG)


Training:
A. EMOTM 10 minutes 2 Strict Press


+

10 Minute Amrap:
7 Hang Power Clean 95
7 Push Press 25lb DB/KB
15 Squats

Monday 1/23/2012

Training:
4 sets @ 90%:
10 Push Jerk - Tough
10 KBS
10 Burpee
rest 2 minutes between sets

+

4 sets @ 95%:
45 second Airdyne Sprint for calories
Rest 3 minutes between sets

Vid:  Wod #2 from last weekend, 5 clean and jerk amraps starting at 145lbs and ending at 225lbs.  Took home 5th place in this one...1 clean or jerk away from 4th place.

Training:

A. EMOTM for 10 minutes Back Squat 5 reps @ 13X0

+
5 sets @ 90%:
With a 2 minute timer running complete 10 clean and jerks 135/95, with remaining time airdyne for max cals. rest 90 seconds between sets.

Vid:  What CrossFit is really about - People achieving things they never thought they could.  Getting stronger physically and mentally. 

Training:
A. EMOTM 10 minutes Deadlift 2 reps @ 90% 1RM

+

For time:
30-20-10 rep rounds of:
KBS 55/35
Box Jumps 24"/20"
*After each round do 10 KTE

Vid:  Wod 6 of the Great Lakes Invitational 9-6-3 rounds for time of 350lb Deadlift, wall climbs, 185lb squat clean.  Time: 8:44

Training:

A. Press Cluster 1.1.1.1.1 x 4 sets rest 3 minutes

+

4 sets @ 97%:
10 Push Press Unbroken
10 Front Squat Unbroken
10 Thruster Unbroken
10 burpees
Use same load for PP/FS/Thrusters
rest 3 minutes between sets

Training:

8 Minute AMRAP @ 90%:
5/hand KB C&J 55/35
5 Calories on Airdyne

Rest 2 minutes

8 Minute AMRAP @ 90%:
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 minutes

8 Minute AMRAP @ 90%:
10 Overhead Walking Lunges 25/10
10 Sit-Ups

training: A. EMOTM 10 minutes 3 hspu (sub heavy press)  +  for time: 75 OHS 95/65 everytime the bar comes down from overhead do 20 double unders before resuming OHS

Pic:  Night time class the other day, awesome/tough group of people!

Reminder: Closed Friday night and saturday.  We will have 1 class at 11:15 A.M. Friday.

Training:

A1. Barbell Lunges alternating 5/leg x 3 sets, rest 20 seconds
A2. AMRAP (-1) Ring Push Ups x 3 sets, rest 2 minutes

+

5 Rounds for time:
10 Deadlift 225/155
15 Pull Ups
20 Sit Ups

Monday 1/9/2012

Pic:  The afternoon crew getting ready to sport some Knees to Elbows in last weeks 15 minute AMRAP.  Lookin good!

ANNOUNCEMENT FOR THIS WEEK:  The gym will ONLY have a afternoon class on Friday  1/13/2012.  Class Saturday 1/14/2012 is also canceled.  I will be out of town competing at The Great Lakes Invitational at CrossFit Indy North in Indianapolis all weekend.

Training:

3 Sets:
10 Fast Thrusters - Tough
90 Second Airdyne for cals @ 90%
Rest 3 minutes between sets

+

3 Sets:
10 SDHP - Tough Weight
90 Second Burpee Box jumps 20/16" @ 90%
Rest 3 minutes between sets

Vid: AJ Moore, bodyweight 170, front squatting 385 and CGBP 292.

Training:
A1. Bent Over Barbell Rows 5-8 reps @ 31X1 x 3 sets, rest 20 seconds
A2. Amrap ring push ups (-3) x 3 sets, rest 2 minutes

+

20 Minute AMRAP:
5 Knees to Elbows
10 Power Snatch 75lbs/55
20 Double Unders (or sub 35 single unders)

Pic:  One of the best sweat angels yet by one of our members!


Training: 

A.  EMOTM 8 Minutes 3 Back Squats 60% 1RM @ 2010
B. 5 Minutes to build to a tough Double in Back Squat

+

3 minute AMRAP Strict Pull Ups
rest 30 seconds
2 minute AMRAP Wallball 20/15
rest 30 seconds
1 minute AMRAP Push Ups

vid: pr from about 6 weeks ago, 315lb front squat for 2 reps.                                                                       

Training:

3 sets @ 95%:
7 Touch and Go Push Jerks - Tough
10 Toes to bar
Rest 3 minutes between sets

+

15 Minute AMRAP:
10 Front Squat 95/65
10 Kettle Bell Swings 55/35
10 Box Jumps 24"/20"                                                                                         

Are you ready?

Training:

A. EMOTM 1 Thruster for 10-12 minutes.  You must add weight each set, work up to a tough single.

+

4 Rounds for time:
10 Pull Ups
20 Push Ups
30 Sit ups
Rest exactly 1 minute after each round

Monday : Lets get the new year started right!

This is a video about Chris Spealler.  He is one of the only men to participate in all The CrossFit Games (excluding OPT because of personal reasons).  What makes him so special in my mind is the fact that he weighs 150lbs but is asked to lift way, way over his bodyweight all the time and does it.  In 1 event he was asked to clean and jerk 205lbs and 225lbs, in another he had to front squat 225lbs x 7 reps for 3 rounds.  Despite his size he perseveres.  That's CrossFit.

Training:

4 sets:
8 Touch and Go Deadlifts
60 second airdyne sprint - 90%
Rest 2 minutes between sets

+

4 sets:
15 Kettle bell Swings
60 second burpee broad jumps - 90%
Rest 2 minutes between sets