What our people say about us… "I have been exercising and dieting for YEARS and in three months doing CrossFit I am able to do things I never thought possible and I look GREAT!! and my husband tells me almost every day!! I LOVE YOU GUYS!" -Barbara C.
"Chatting with a neighbor the other day about the triathlons I have coming up, 'Do it now, you'll have to slow down when you get to be my age'. He's 36. I'll be 45 next month. Thanks CrossFit!" - David P.
"Not only has my doctor taken me off of his diabetes 'watch list', but I have not had a single migraine in almost 5 months. The advice on how to eat the way my body was designed alone has literally changed my life... and I'll be bikini ready by my birthday!!!" - Angela S.
"The other day my coach called me 'Lightning'! I am the fastest kid on my team! The training on how to start and stop helped A LOT and the stength work with the guys is AWESOME, I'm going to be the fastest AND strongest on my team next season!" -Alex W. |
Thursday 100311
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Contra Lateral Pushups
10/side KB Windmills
2 x 15sec/side KB Arm Bar Stretches
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans
WOD
- Front Squats, 65% of 1rm Back Squat
- 2 reps on the minute for 10 minutes
- Keep some 2.5/5 plates near by to season to taste.
- -rest five minutes-
- ‘Spring Forward’, 3 Rounds
- 400m run/500m row
- 21-15-9 Box Jumps, 24″/20″
- 21-15-9 KB Swings 50/35
- record total time and scaling to comments
Food for Thought:
“Keep your blood clean, your body lean, and your mind sharp”
by Henry Rollins
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First off… my ass and hamstrings kill from yesterday’s sprints!
Front Squats 10X2 (every 60 sec)
1st six 182#,187#,192# twice, 202# final set
WOD 10:35 3 rounds 400m run, 21-15-9 24″ box jumps, 55# KB swings
Kley, and others intersted, http://www.chicamarun.com
and http://www.farmbuyersclub.com the first one is CSA farm in Purcelville the second delivers local grass-fed products all around NoVA, have had good luck with both!
125#, concentrating on form.
12:09 24″ 55#. Felt legs from yesterday. Need replacements.
176# on the Front Squat
13:12 20″ 16kg – Someone needs to teach me how to run…..
198lbs on front squats. ‘Spring Forward’ 9:34 I beleve, My heads not right, just had wisdom tooth removed. Now I fit in in Wv. Hopefully I’ll be there tomorrow.
93# front squat
12:57 row500m 20″ 16kg
not strong and muscular just less weak and puny!
157lbs on front squat…11:31 for Spring Forward Rx
Wow so glad Thursdays are my day off. My hamstrings are tight enough from yesterday. Props to everybody who did yesterday and today’s WOD.
Front squats started at 152 and worked up to 167 for the last few sets.
12:44 on the WOD w/ 20″ box and 45lb KB (scaled down due to profound lower body soreness).
Finished with max effort bench press – 210lbs (gonna try to work that up to 225 over the next few weeks)