CF CNX Timelapse from Josh Dick on Vimeo.
Saturday, July 30, 2011
Friday, July 29, 2011
Tabata 10 things for 10 minutes
Tabata the following:
2 rounds (20 seconds of work, 10 second rest). Then 10 seconds to move to the next exercise.
You can choose the order of the following:
Wall balls
Kettle bells
Box jumps
Sit ups
Push ups
Pull ups
Burpees
Lunges
Jump rope
Clean and jerk
2 rounds (20 seconds of work, 10 second rest). Then 10 seconds to move to the next exercise.
You can choose the order of the following:
Wall balls
Kettle bells
Box jumps
Sit ups
Push ups
Pull ups
Burpees
Lunges
Jump rope
Clean and jerk
Thursday, July 28, 2011
15 min AMRAP: sledge/jump/sprint
15 minute AMRAP
As many rounds as possible in 15 minutes
20 sledge hammer strikes to the tire
20 jumps to the tire
sprint to the other tire
Do NOT put the sledge hammer down at any time!
As many rounds as possible in 15 minutes
20 sledge hammer strikes to the tire
20 jumps to the tire
sprint to the other tire
Do NOT put the sledge hammer down at any time!
Wednesday, July 27, 2011
Hannah, 6 years old, clean and power jerk
Don't you wish you could lift as well as Hannah?! She's competing this Saturday! Go girl go!
New t-shirts!
The new woman's t-shirts are in. We special ordered the blanks from Bangkok and they turned out great!
350 baht each. Sorry for the higher cost, but the t-shirt blanks and shipping is more than the regular black ones made in Chiang Mai...
350 baht each. Sorry for the higher cost, but the t-shirt blanks and shipping is more than the regular black ones made in Chiang Mai...
Tuesday, July 26, 2011
Monday, July 25, 2011
3 RFT: 400m/PU/Squat/PU
Three rounds for time of:
15 Pull-ups/ring rows (not jumping)
50 Squats
15 Push ups
Run 400 meters
15 Pull-ups/ring rows (not jumping)
50 Squats
15 Push ups
Run 400 meters
Friday, July 22, 2011
For time: 20 SDHP/20 Burpees/20 snatch/20 WB/20 lunges/200 m sprint
For time:
20 Sumo deadlift high pull
20 burpees
20 snatch
20 wall balls
20 lunges with wall ball overhead
200 meter sprint
20 Sumo deadlift high pull
20 burpees
20 snatch
20 wall balls
20 lunges with wall ball overhead
200 meter sprint
Thursday, July 21, 2011
15 min AMRAP: Row/Box/KB
15 minutes
AMRAP--as many rounds as possible
500 m row
25 box jumps
25 kettlebell swings
AMRAP--as many rounds as possible
500 m row
25 box jumps
25 kettlebell swings
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Karen
New toys from America call for a celebration.
Karen
150 wallballs for time
Push hard and get your name on the new leaderboard!
Rx: 20 lbs for men, 14 lbs for women
Karen
150 wallballs for time
Push hard and get your name on the new leaderboard!
Rx: 20 lbs for men, 14 lbs for women
Monday, July 18, 2011
Friday, July 15, 2011
Thursday, July 14, 2011
Wilmot: 6 rounds, 50 squats/25 ring dips
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips or progressions
Six rounds for time of:
50 Squats
25 Ring dips or progressions
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Monday, July 11, 2011
Amanda: MU/Squat Snatch
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up or progressions
135 pound Squat snatch
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up or progressions
135 pound Squat snatch
Sunday, July 10, 2011
Garage Gym CrossFit!
Great workout today at Don's garage gym, along with Dave, Elliot and John.
The equipment was a great combination of homemade ingenuity (the squat stand) and carefully selected gear. Usually Don and John workout together, joined by various friends on different days. Today Dave and I joined in and had a great time -- a good warmup, workout, and mobility work after.
For the workout, each person did 7 push jerks off the rack, while the others were doing pull ups, kettlebell swings, box jumps and push ups. As each person finished the push jerks (including swapping bumper plates) we would rotate to the next station. Three rounds, for a total time of 11:33.
Thanks for having us, and for the CrossFit t-shirt!
The equipment was a great combination of homemade ingenuity (the squat stand) and carefully selected gear. Usually Don and John workout together, joined by various friends on different days. Today Dave and I joined in and had a great time -- a good warmup, workout, and mobility work after.
For the workout, each person did 7 push jerks off the rack, while the others were doing pull ups, kettlebell swings, box jumps and push ups. As each person finished the push jerks (including swapping bumper plates) we would rotate to the next station. Three rounds, for a total time of 11:33.
Thanks for having us, and for the CrossFit t-shirt!
Friday, July 8, 2011
FT: pull ups/burpees
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Thursday, July 7, 2011
Wheaton WOD
Worked out today with Dr. Peter Walters, an applied health science associate professor at Wheaton College, IL, and his daughter Corey. He is also a powerlifter and currently training for a triathlon and climbing Mt. Kilimanjaro... among other things!
Wheaton's got a great gym, and it was fun working out together. Got some great ideas of things to do back in Chiang Mai, and Peter generously gave me a weightlifting belt and some straps. He said I have thick ankles and am thick so would make a good powerlifter. I'll take that as the compliment it was. :-)
We did overhead squats and then a few other things -- including a crazy floor wiper exercise pushing a towel along the floor of the basketball gym.
Great fun, and a GREAT host. Thanks Peter and Corey!
Wheaton's got a great gym, and it was fun working out together. Got some great ideas of things to do back in Chiang Mai, and Peter generously gave me a weightlifting belt and some straps. He said I have thick ankles and am thick so would make a good powerlifter. I'll take that as the compliment it was. :-)
We did overhead squats and then a few other things -- including a crazy floor wiper exercise pushing a towel along the floor of the basketball gym.
Great fun, and a GREAT host. Thanks Peter and Corey!
Six rounds of this was a LOT harder than it looks!
Peter lifting strong with the power of the CrossFit Chiang Mai t-shirt!
(For those of you counting plates, that's 100 kg / 220 lbs for this set. The next set was 140 kg / 308 lbs. I was happy with my set of 65 kg/144 lbs.)
Five rounds for time of: Squat clean thruster/Chest to bar pull-ups
Five rounds for time of:
Squat clean thruster, 5 reps at an appropriate weight. Go heavy but keep good form.
10 Chest to bar pull-ups or sub ring rows
Squat clean thrusters are as follows.
Start with the barbell on the floor.
Clean it up to the rack position.
Do a thruster, with a deep squat and finishing with the barbell overhead.
Enjoy!
Wednesday, July 6, 2011
AMRAP 15 min: rope/dips/wall ball
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
CrossFit Amplify
Great workout today with the crew at CrossFit Amplify in Lisle, IL. Mike was the trainer today, and was great -- super encouraging and great feedback and cuing on my lifts. I really appreciated that. Thanks Mike!
Started out with some stretching and strength work (backsquats, started at 205 ended at 225)
The workout today was 7 rounds of:
4 handstand push ups (or shoulder presses)
5 squat power cleans
6 chest to bar pull ups
7 kettlebell swings
Fun times. Here are a few photos.
Started out with some stretching and strength work (backsquats, started at 205 ended at 225)
The workout today was 7 rounds of:
4 handstand push ups (or shoulder presses)
5 squat power cleans
6 chest to bar pull ups
7 kettlebell swings
Fun times. Here are a few photos.
Tuesday, July 5, 2011
50-40-30-20-10 WB/Box/KB
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Scale wall balls, box jumps and kettelbells as appropriate.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Scale wall balls, box jumps and kettelbells as appropriate.
Monday, July 4, 2011
Annie (50-40-30-20-10 DU/SU)
"Annie”
50-40-30-20 and 10 rep rounds of:
Double -unders
Sit -ups
For time.
50-40-30-20 and 10 rep rounds of:
Double -unders
Sit -ups
For time.
Friday, July 1, 2011
Visit to 8th Day Gym
Great visit with Shane at 8th Day Gym in Grand Rapids, Michigan today. Hard WOD (sprinting and gymnastics) and a great crew to workout with.
Fun session with Erica teaching us gymnastics. Yes, cartwheels, round offs, and so on. No, no pictures of that, sorry. :-)
Fun session with Erica teaching us gymnastics. Yes, cartwheels, round offs, and so on. No, no pictures of that, sorry. :-)
Erica showing us how it's done. Yes, my cartwheel was just as graceful.
The warm up and the work out...
Visit to CrossFit AZO
Great visit on Wednesday with Erin and crew at CrossFit AZO in Michigan. Like us, they take the airport code for Kalamazoo for their name. Here are a few shots of the gym. Went to their open gym and did some heavy back squats. Great way to recover from long hours in the car!
Three rounds, 9-7- and 5 reps, for time of Muscle-up 135# squat snatch
Three rounds for time:
9-7- and 5 reps, for time of
Muscle-up or progressions
135# squat snatch
Women - 95#
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