Workout Of The Day 1/28/2012

Jamie appears to be very angry at one armed barbell presses.

WOD TBD

Post whatever madness ensues to comments.

Workout Of The Day 1/27/2012

Complete three rounds of the following circuit, keeping strict form:

One arm barbell deadlift, right arm, 12 reps

One arm barbell press, right arm, 12 reps

One arm barbell press, left arm, 12 reps

One arm barbell deadlift, left arm, 12 reps

Workout Of The Day 1/26/2012

Dynamic effort squats at Westside Barbell.

WOD

Squat 8×2 on :45, 50% 1RM, SPEED!

For reps:

1:00 medicine ball throw situp, 20#/14#

1:00 kettlebell swings, 24kg/16kg

1:00 rest

1:00 deadlifts, bodyweight

1:00 pullups

1:00 rest

1:00 kettlebell swings

1:00 medicine ball throw situps

Post loaded used for squats and reps completed for circuit to comments.

Workout Of The Day 1/25/2012

Shane hits a 230# clean & jerk for a 5# PR.  Nice work!

WOD

Press 5-5-5

Five rounds for time:

Three muscle-ups, unbroken

1 deadlift, 100% of 5 rep max

Post loads for press and time for circuit to comments.

Workout of the Day 1/24/2012

One of our high school weightlifters, Steven Moore, crushed it this past weekend at the PWA Championships.  He totaled 153kg, a 16kg improvement from his last competition in December.

 

WOD

No strength work today.

For time:

50 Sit ups
15 Thrusters 95/65
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit ups

Post your times to comments.

Workout Of The Day 1/23/2012

Paleo food swap at the gym!  Paleo Challengers:  The first week is over…tell us how things are going in the comments of this post!  How do you feel?  What have you learned?  What is good in life?

WOD

For time:

Row 1000m

7 muscle-ups

15 clean & jerk, bodyweight

Post time to comments.

Workout Of The Day 1/21/2012

My, how we’ve grown.  Since this picture was taken about a year ago in the old gym, our little community has started to become quite a big one.  Senior has grown too – when he started with us, he could barely do an air squat.  Yesterday he deadlifted 245#…for a triple!  Go Senior go!

Remember, Saturday class schedule is now as follows (not including On-Ramp):

9:00 AM – CrossFit 1, CrossFit 2 (separate classes, simultaneous)

10:00 AM – Community Class

11:00 AM – Mixed CrossFit 1/CrossFit 2 class

12:00 PM – Closed

Workout Of The Day 1/20/2012

Deadlift 3-3-3-3-3

Time Trial: 1 mile run (from the gym to Tioga street and back) or 2k row.  Feeling froggy?  Do both, with some rest in between.

Workout Of The Day 1/19/2012

Clean & Jerk 1-1-1-1-1

4 rounds for time:

400m run

10 power cleans, 70% of today’s best C&J

15 knees-to-elbows

Post load for clean & jerk and load/time for circuit to comments.

Workout Of The Day 1/18/2012

Barbell Thruster 3-3-3-3-3

5 rounds for time:

15 dumbbell thrusters, 40#/25#

15 pullups

Post heaviest load for barbell thrusters and time for circuit to comments.