Archive for January, 2010

Pastor Dave taking tickets at the gun show

A vision is a clearly-articulated, results-oriented picture of a future you intend to create.  It’s a dream with direction.

-Jesse Stoner Zemel

Strength: Press 5X5 (Set a 5 rep PR)

WOD: For time:

21-15-9

Dumbell Hang Squat Clean*

Box Jump

(Rep rules..open hip flexors all the way on the jump…full range of motion with dumbells in the rack position) Scale weight to current fitness level

Post weights and times!!!

You can make your life whatever you want it to be.

Wally Amos

REST DAY

I have to say a big congratulations to CFLS’s Mike for popping the question and getting engaged to his beautiful girlfriend Trudi.  Mike is one of my oldest and best friends and I couldn’t be happier for them.  If the gym is open by the time they get married this fall…we will be closed that day

A person who never made a mistake never tried anything new.
-Albert Einstein

5×5 Back Squats

Running clock

On the minute perform Kettle bell snatches

Minute 1: 2 kettle bell snatches; 1 each hand

Minute 2:  4 kettle bell snatches; 2 each hand

Minute 3:  6 kettle bell snatches; 3 each hand

Minute 4:  8 kettle bell snatches; 4 each hand

Minute 5:  10 kettle bell snatches; 5 each hand

Continue until you cannot complete the required snatches within the minute.   Post results to comments.

Super Datty doing some back squats... Maybe a few extra will help get the doors open...

“Being realistic is the most commonly traveled road to mediocrity.”

-Will Smith

AMRAP in 3 minutes:

3  135 Lb. Front squats

3 Box Jumps

3 Burpees

Repeat 3 minute cycle 3 Times

Rest as needed between cycles and post total rounds to comments.  How much change between 1 and 3?

"Hanging Out" after the first Fran

The highest point of achievement yesterday…is the starting point of today

-Motto of Paulist Fathers

Strength: 5X5 Deadlift

WOD: For time: 21-15-9

75lb thrusters

kettlebell swings (American/Arms to Ears)

Post results

Rest is a good thing, but boredom is its brother.

-Voltaire

REST DAY!!

Jp showing off a butterfly kip....i assure you it's not "cheating" at pull-ups

Input influences outlook, outlook influences output, and output determines outcome.

Anonymous

WOD: AMRAP 15 Minutes

Run 400 Meters

21 Dumbell Thrusters (scale weight to fitness)

Post Rounds and weights

I hope the weather permits this outside…if not spin the treadmills.  I’ve never done 3 AMRAP’s in a row, but i recently started reading the early CrossFit mainpage workouts..and took these three WOD’s from early 2004…hope you enjoy.

Kris on his way to a 10 Lb victory in the 1 rep Snatch max...

“There is a difference between knowing the path and walking the path.”

The Matrix

WOD

AMRAP in 12 minutes

10 rope pull-ups

25 push-ups

If needed substitute towel pull-ups or regular pull-ups.  Post rounds to comments…

Pastor Dave & J.P. not noticing the heat not being on

Reputation is what others think about you; character is what God know about you.

Adrian Rogers

WOD: AMRAP 15 Minutes

10 Overhead Squats (from the floor)

25 Sit-Ups

(Pick the weight based on current fitness levels and multiply it by rounds completed for score…eg. 10 rounds with 75 pounds=75X10 = 750.  100 pounds and 8 rounds = 800)

Post Scores