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Hey ya'll. We got all moved in today, with a big help from our newest student, Paul from Omaha. Thanks so much, you were a lifesaver!
To help you spot us, here is what it looks like coming from Hayden:
We are the first suite closest to Redfield Rd. First door on the left.
Here is a map:
Last workout at our first location!! We are moving Today (Sat 5/30/09) to our new location at 7750 E Redfield Rd #D101 at 11am. Starting Monday 6am all classes will be at this new address! DO NOT COME BACK TO GRAY RD!!
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments
Power Clean
3-3-3-3-3
Chin ups
3 rounds, max reps, strict (no kipping)
Rest
Ten 40 yd sprints. 45seconds between each effort.
Chris rocks his newfound handstands at the Grand Canyon!
All that practice is paying off!
Thruster 1-1-1-1-1-1-1
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If you are playing along at home, make sure to drive through your heels. Don't use your calves to pop onto your toes during the push press portion of the movement.
Darryl's handstands are coming along! This portends greatness for this weekend. You know what i mean!
Was your workout wasting your time?
Pics from the North East Qualifiers
Find your Deadlift 5 rep max
then do 3 sets of max handstand pushups (or handstand holds if you don't have hspu's)
Rest
6 Power Snatch 135 lbs
10 Box Jumps 24" box
Post times to comments.
(WOD from CF Football)
Gary Taubes one hour speech on his conclusions in Good Calories Bad Calories. His first 50 minutes he demolishes eat more than you burn makes people fat. Then he explains why carbs lead to obesity. (per CrossFit Balboa)
CrossFit Invictus details proper gym procedures. Ditto.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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Okay, listen. This workout is awesome! And by awesome, I mean Brutal! Remember the most important thing we are looking for in a workout...POWER! If you find yourself taking too many breaks, you need to start cutting reps, FAST! We'll talk more in the gym. Don't let ego get in the way of progress!
This is a pic from Robb Wolf's blog. He posts lots of recipes that are awesome nutritionally. Experiment with some and see how you like them, how you feel, and how your training goes.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Repeat with Pushups.
Eat as much as you want. Just not Carbs.
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
"Every Second Counts" Now Available! - video [wmv] [mov]
We have already ordered a copy and there WILL BE a viewing party! Location TBD (Speak up if you are interested in hosting)
