WOD 3/10/10

Lisa Hill in the Final Event at the Arnold Classic Sectionals

Strength
OHS
5-5-5 sets across

WOD
Double Basline for time:
500m Row
40 Air Squats
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups
Rest 2 minutes
500m Row
40 Air Squats
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

WOD 3/9/10

Crossfit Maximus camp site at the Crossfit Games Arnold Sectionals.  We were pretty intimidating to the competition rolling 17 deep!

Dynamic Line Work (high knees, etc.)
Mobility Warm-up
22 – 16 – 10 reps for time:
Turf Side Shuffle (down & back)
Push-ups
Press
Burpees

“Therapy, Westside Style” with Louie Simmons

3/8/10 – monday, monday, monday

Great weekend at the CF Games Sectional Qualifier!  Team CF Maximus, way to represent!!!
Matt Sharp 4th place, Jen Smith 5th place, Bo Hornback 18th place!  Great job guys!

Row 500m
Mobility Warm-up

CFG Sectional Qualifier Event 2
5 Rounds for time:
7 Deadlifts
11 Burpees
Coaches Challenge:  Do it with the 20 lbs weighted vest!

Affiliate Team Training
Just rest, you’ve earned it.  If [...]

3/7/10 – Rest Day

Good luck to the CFM Crew at the Arnold Sectionals this weekend!  You will do great!

Rest Day
Stretch, foam roll, ice!

CF Games Sectional Events at the Arnold Classic

The first three workouts for the weekend have been announced, with the final WOD still lingering in that ominous TBD status.
Here’s what we can tell you:
WOD 1
5 Rounds For [...]

WOD 3/6/10

Good Luck to our CFM Athletes up at the CF Games Sectionals this weekend!!!!

3 Rounds for reps:
1 min. each
Push-Presses
Box Jumps
Toes 2 Bar
rest 1 min.

Scoring will be individually, but group will be split into two teams.  Highest total wins!  Also, you will have team names so think of some good ones!

Don’t forget, schedule change starts [...]

WOD 3/5/10

How Light Affects Our Sleep

Don’t let this happen to you!  This is exactly why we take time every wod to work on mobility.

Bench Press
5-5-5 sets across
Followed by…
10 rounds for time:
5 pull-ups, 10 push-ups, 15 air squats

Affiliate Team Training
3 Rounds:
500m Row @ 75% effort, rest 2 min.
Foam Roll/Stretch

WOD 3/4/10

Bo Hornback does 40 # Luggage Thrusters & Jumping Squats while on a business trip in Vietnam.  If you are serious about your fitness, sometimes YOU have to make it happen!  Good luck at the CF Games Sectional Qualifiers this weekend Bo!

For time:
500m Row
5 Rounds:
5 SDHP
7 Ring Dips
30 sec. rest b/t rounds
500m Row
* score = [...]

WOD 3/3/10

Feel Better for $10!

It’s a great day at Crossfit!!!!!

CLASS CHANGES
Class times will stay the same for our All Levels Classes, but we will be adding some additional classes
- 8:15 am Class will now be a Level 1 Class
- We are adding a 5:45 pm Level 1 Class, in addition to our 5:45 pm All Levels [...]

WOD 3/2/10

The New Yoga/Group X Room is almost done!

DL
3-3-3
“Lap Diane”
3 Rounds of:
7-5-3 reps
DL
HSPU’s
Rest 1 minute b/t rounds

Affiliate Team Training
“Death by Muscle-ups”
Followed by
15 Wall Balls on the min. for as long as you can.
Score = Total rounds completed for both

WOD 3/1/10

Stay Tuned!  The new class schedule will be posted soon!  It will go into effect next week.

Front Squat
3-3-3 sets across
“Fran”
21-15-9 reps for time:
Thrusters
Pull-ups

Affiliate Team Training
FS
3-3-3 sets across
“Double Fran”
21-15-9 reps for time:
Thrusters
Pull-ups
Rest the same amount as your “Fran” time, then do the wod again.
Score = TOTAL time for both

2/28/10 – Rest Day!

Rest Day
Open Gym 2 – 5 pm

Exercise Groups Provide Strength in Numbers

WOD 2/27/10

Team 6 – 1
Teams of 2 complete for reps:
6 Minutes Row for calories
5 Minutes of DU’s
4 Minutes of KB Swings
3 Minutes of Hang Power Snatches
2 Minutes of Push-ups
1 Minute of Burpees

- Keep track of your reps
- Only one person working at a time
- You can do one rep, then your partner can do a rep [...]

WOD 2/26/10

Congratulations on getting your first Muscle-Up Doolin!!!!

3 Rounds for time:
400m Row
25 Toes to Bar
400m Run

Affiliate Team Training
3 Rounds for time:
500m Row
400m Run

Foam Roll, self-massage, and/or stretch for 15 minutes

WOD 2/25/10 – Chuck Norris Smackdown!

Due to weather, child care will open at 9:00 am.
 
Today is our 1st annual “Chuck Norris Smackdown”!
The WOD will be posted in the Arena only
The Cash Out will be randomly drawn by one member of the class

“Chuck Norris doesn’t wear a watch.  He decides what time it is.”

Ferocious Resolve and the Physical Confrontation

WOD 2/24/10

Just FYI, some of the most Elite Crossfitters swear that bingeing on ice cream the night before a hard WOD improves performance!
Back Squat
5 – 5 – 5 – 5 – 5 sets across
Then….
30 – 20 – 10 reps for time:
DU’s
Burpees
post load for BS and time for 30/20/10 wod

Affiliate Team
Back Squat
10 x 2 reps, [...]

WOD 2/23/10

6 Exercise Machines You Must Avoid

AMRAP in 15 Minutes:
3 Pull-ups (chest 2 bar)
6 Push-ups
9 OHS

Affiliate Training
AMRAP in 15 Minutes
3 Pull-ups (chest 2 bar)
6 Ring Dips
9 OHS

Practice DU’s until you get 300!
3 Rounds:
25 Toes to Bar
25 DU’s

WOD 2/22/10

ATTENTION:  New Class Schedule will be put in place next Monday March 1st!
This will allow us to continue to increase the quality of our product here at CFM.  The new schedule will include slightly adjusted class times, New Level 1 Classes for beginning Crossfitters, and our 2 Part Elements Class which will focus on what [...]

WOD – Rest Day!

When you run a marathon, most people enter not expecting to win, but to push themselves.  When asked “are you going to sign up for the CF Games 2010 Sectionals?,” people respond with a resounding HELL NO!  Why is this any different.  It’s a physical challenge, that you don’t anticipate winning, and it’s all about [...]

WOD – Hyperfit Week Day 6

Partner “Grace”
50 Clean & Jerks for time

Affiliate Team Training
WOD
- Rest 15 min. -
Max Snatch in 15 minutes
Rules:
- Bar must not stop at shoulders from ground to overhead
- Power snatch or full snatches are acceptable

 

WOD – Hyperfit Week Day 5

DL-PC-FS-PP-BS
5 Reps each
AMRAP in 25 Minutes

* DL = Deadlift
PC = Power Clean
FS = Front Squat
PP = Push-Press
BS = Back Squat

Affiliate Team Training
Row 2K at recovery pace
* Warm-up thoroughly
- Foam Roll EVERYTHING!
- Joint Mobility/Stretch

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