Crossfit Blog
5.23.09
by Craig
Open gym today at 10 am. Class at 11 am. The workout will be announced upon arrival.
Links:
How to make Pemmican
Grilled Wild Shrimp and Veggies
Fat loading for fatloss
5.22.09
by Craig
3 Deadlifts (130% Bodyweight)
6 Ring Pushups
9 Dumbell Situps (16% bodyweight)
10 Rounds for time
Announcements:
Saturday we will be open during normal operating hours. Monday we are closed but will have one midday workout for anyone interested in coming in.
Links:
The real truth about whole grains
The 80/20 Principal
Physical Attraction, Sexiness and Health…The Female Edition
5.21.09
by Eddie
21-15-9 reps of:
Handstand push-ups
Weighted pull-ups 35lbs
For time.
aaaaahhhhhhhh!
5.20.09
by Craig
Walking lunge (100 yards or 120 steps)
800 meter run
100 air squats
For time
Announcements:
1. This evening marks our first pier workout. Come out and enjoy the workout on Pier A.
1. There will only be two evening classes tonight. The 6:00 pm class and the 8:15 class are effectively cancelled for this evening. However if you are unable to make either 6:45 or 7:30 you could easily do this workout outside of the gym. No equipment is needed.
So to recap. Your classes today are:
6:30 am at the gym
6:45 pm at the pier
7:15 pm at the pier
Links:
Dangerous
Abdominal Training for the Power Athlete
Thrusters? {Explicit}
5.19.09
by Craig
3-3-3
Compare to February 10th
then…
10 Sumo Deadlift High Pull (95/65)
10 Ring Dips
Max Rounds in 10 Minutes
Mid Muscle-up
5.18.09
by Craig
Teams of 3
1 person works while 2 people rest
7Burpees
7 Box Jumps
7 DB Cleans
7 rounds for time
Links:
Food Marketing
{rimal Football Player
Cease and desist
5.17.09
by Craig
Ingredients:
1 pound whitefish or sole fillets
1/4 cup lemon juice
1 teaspoon olive oil
1/2/ teaspoons white pepper
1 small onion, thinly sliced
1/2 lb Asparagus
1 teaspoon dried parsley flakes
Directions:Cut fish into serving-size pieces. Place in an ungreased 11 x 7 x 2-inch baking dish. Drizzle with lemon juice and oil; sprinkle with pepper. Arrange onion slices over fish; sprinkle with parsley. Cover and let stand for 5 minutes. Bake at 350-degrees for 20 minutes or until fish flakes easily with a fork.
Announcements:
We are now taking enrollment into June’s Fundamentals Class. Click Here to enroll in your fundamentals membership.
Links:
Sport Specific Training
Paleo Diet on a budget
How to be offended
5.15.09
by Craig
Teams of 3
1 person works while 2 people rest
7Burpees
7 Box Jumps
7 DB Cleans
7 rounds for time
Announcements:
1. Anyone intending to do Daniel tomorrow morning. Please arrive by 9:30. It is a fairly long workout and we don’t want to interrupt the 11:00 am class.
2. The KB workshop scheduled for May 23rd is now full. If you were intending to sign up for ityou may sign up for that class and be waitlisted or sign up for the June 14th event.
5.15.09
by Craig
5 minutes – double unders
5 minutes – Ground to overhead
3 minutes – double unders
3 minutes – Ground to overhead
1 minute – double unders
1 minute – Ground to overhead
For total Reps
5.14.09
by Craig
1000 meter row
50 thrusters (45/33)
30 pullups
For Time. Compare to March 20th
Links:
Does Brain developement juice really work?
How to raise your cholesterol
Sugar (in pictures
Running Clinic t pier A.
Note: We have added more clinics. Please click the picture to see the upcoming schedule.
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