Monday, September 3rd, 2012

Announcements and WOD:

Just wanted to give everyone a head's up on what we have planned for the next 30-40 days of programming. We want to help ensure that all of you have a goal to work for in your training that is more specific than just "getting in shape". We want to help you see and record the tangible results of your CrossFit training. So, if you haven't already done so, we want you to create some sort of workout journal. You can buy one at the gym or you can download one on your smartphone or you can go the caveman route and find a piece of paper and a pencil. It doesn't matter, just do it. It'll pay dividends. Recording the basics of date, WOD and result is enough to get you started.

As for the next 30-40 days, we'll be focusing on improving everyone's squat snatch. It's the one move that encompasses every other lift. On Tuesday we'll take time to focus on low-weight work on developing the technique of the squat snatch and give you all some tools that you can use as part of your everyday warmups. On Wednesday we'll take time to work up to and record your one-rep max squat snatch, in addition to the WOD. We'll then re-test your squat snatch in about 35 days to see how it has improved in both form and load. Our programming between tests will be sure to develop each aspect of the snatch while still delivering a top-notch all around workout that won't burn out on any one thing. We'll be posting helpful tips and guidance about how to approach each workout and what the goal of each day is. We hope you all enjoy it.

WOD: Go outside. The weather will be sunny and we want you to put your training to use. Do anything active and give it your best. Go running, walking, biking, rollerskating, skateboarding, wakeboarding, golfing(at a fast pace), kayaking, hiking, wakeboarding, boating, floating, anything! CrossFit is the Sport of Fitness, if you aren't using it to improve your playtime outside of the box then you aren't getting everything out of it you could. Pay attention to how you feel while doing whatever you choose and ask yourself if you would've felt the same 6 months ago. If you really need something to do in the box, you get to do:

"Deifel's Malicious Mile" 

One lap on the track of each malicious movement,


Bear Crawl

Backward sprint

Sandbag carry

Crab walk

High Skip


Burpee broad jump

Farmers Carry  (one kb in each hand (24kg/16kg)

Overhead carry (95/65)(focus on keeping core tight and bar in frontal plane with head in the hole)

Frog Jump (squat down, hands to the ground between legs, explode and lead with the hips for distance)


(You're thinking about what you could do outside a little harder now, aren't you.)  See you all on Tuesday.


Repeat the following for 400 meters (3 laps on Lifetime's track)
5 Deadlifts (225/135)
Walk 10 steps with bar in hang position

*Deadlift finishes in the top of the lift for this WOD- therefore, once lifting your fifth lift, you may proceed with the ten steps. To scale this workout, simply decrease the weight on the bar!

1 minute AMRAP of Burpees
1 minute REST
30 second AMRAP of Burpees
30 second REST
15 second AMRAP of Burpees

Just in case you are new to CrossFit, I am adding a link to a great video, "What is CrossFit?". If you are a veteran, still take the time to watch it- it will get you amped to get after that WOD!!!

What is CrossFit? - Video

Saturday, 10/8/11

"Dirty 30"
For time, complete 30 reps of the following movements, all with a kettlebell (choose a weight that will challenge you!). You must go in order, and must complete all 30 reps before moving on.

Snatch- Right Arm
Snatch- Left Arm
Thrusters (one arm- complete 15 on each side)
High pull
Goblet squat
Swing (American)
Sumo deadlift
Clean & jerk
Turkish Get-up

100 double unders for time!

Post time and thoughts to comments!**

001 Our First WOD!!!


For time:

Row 500 meters
25 Russian Kettlebell Swings (1.5/1)
25 Pull Ups
25 Push Ups

Row 500 meters
20 Russian Kettlebell Swings (1.5/1)
20 Pull Ups
20 Push Ups

Row 500 meters
15 Russian Kettlebell Swings (1.5/1)
15 Pull Ups
15 Push Ups

Row 500 meters
10 Russian Kettlebell Swings (1.5/1)
10 Pull Ups
10 Push Ups

Row 500 meters
5 Russian Kettlebell Swings (1.5/1)
5 Pull Ups
5 Push Ups

*Make a goal to try to complete all of the sets unbroken! To scale, drop the kettlebell weight, and substitute jumping or banded pull ups.

R.E.C. (Required Extra Credit):

2 minute max sit ups
60 second rest
1 minute max sit ups
30 second rest
30 seconds max sit ups
15 second rest
15 second max sit ups

*Post any questions you have to comments and I will get right back to you! -KJ