Monthly Archives: December 2008

“Helen” 3 rounds 400m Run 21 KB Swings, 1.5 pood 12 Pull-ups Remember, no 6:30 P.M. class tonight and we have ONLY a noon class tomorrow. Back to the normal schedule on Friday. The new T-Shirts are here! For now … Continue reading →

Deadlift 5-5-5-3-3-2-2-1-1-1 Competition Continuing on yesterday’s theme of 2009 goals participating in athletic competitions or contests is a great way to motivate yourself to set goals and stick to them. Here are some events we are considering participating in as … Continue reading →

“Fight Gone Bad” 3 rounds 1 minute at each station: Wall Ball, 20 lb Sumo Deadlift High-Pull, 75 lbs. Box Jump Push Press, 75 lbs. Row, for calories Rest Compare to FGB III in September. Welcome back everyone! We hope … Continue reading →

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound … Continue reading →

“Cindy” 20 minutes max rounds of: 5 Pull-ups 10 Push-ups 15 Squats Remember, we have a limited schedule tomorrow (7:00, Noon, and 5:30) and we are CLOSED Wednesday, Thursday, and Friday. Suffer on Saturday will happen as usual on the … Continue reading →

Clean and Jerk Practice. Heavy triples until you’re done. Dan John‘s Ten Classic Tips: 1. Use whole body lifts; rarely isolate a muscle. 2. Constantly strive to add weight to the bar and move it faster. 3. The best anabolic … Continue reading →

Front Squat Heavy: 5 sets of 5 Then, 30 driving buellers for time. Check out “The Smaller Lessons of CrossFit” by Brandon Otto via Andy Petranek.

“Eva” 5 rounds for time: Run 800 meters 30 Swings, 2 pood KB 30 Pull-ups The high Wednesday is supposed to be 27 degrees but a possible wind chill of -2. So we expect and will probably encourage rowing 750m … Continue reading →

Author’s Note: In the new year I am hoping to do more writing both in the blog format and hopefully for the CF Journal. I am likely to post my writing on a separate blog starting January 1st but for today I thought I’d hijack this one.

Selling

I have no desire or need to sell to you. I could, mind you. Sometimes when times are tough or bills are due I am even tempted to sell. I could turn our first meeting into the experience you are all too accustomed to whether it be at a gym, car dealership, or appliance store. It would go something like this:
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“Annie” 50-40-30-20-10 reps of Double Unders Sit-ups Chris Spealer of Park City does Annie: [wmv] [mov] Need some video help on your double-unders? Check out crossfit.com’s free Jump Rope videos from Buddy Lee. Gym Junkies, which I had not heard … Continue reading →