Alternating double Tabata:
Abs - 30 GHD sit ups
Count total reps. for each exercise and post score to comments
Clint gets a dose of SDHPs
during a Foundations Class
The WOD - WED, 01APR09
Abs - 30 GHD sit ups
Count total reps. for each exercise and post score to comments
Clint gets a dose of SDHPs
during a Foundations Class
The WOD - TUES, 31MAR09
AMRAP in 20 min. of:
30 hip extensions
Post rounds to comments
Aaron and Joe work their OHS during Foundations training
Overhead Squatting Safely...[wmv]
The WOD - MON, 30MAR09
Post weight to comments
Kim dials in her Shoulder Press
Some observations from Jon Gilson of Again Faster
A Few Truths
1.) It is always possible to work harder. Not necessarily longer or more often—just harder.
2.) If you try to accomplish everything, you won’t accomplish anything. Pick a single goal, and dedicate yourself to achieving that goal.
3.) The further you go from your home gym, the more likely you are to run into someone who is faster, stronger, and more powerful than you. Travel, and bring your humility.
4.) You must surround yourself with those who share and support your goals. If your friends scoff when you leave for the gym at 5 a.m., get new friends.
5.) You cannot coach yourself. “Coaching by mirror” is a great way to know what a movement looks like and a horrible way to know what a movement feels like.
6.) You need to analyze your training, qualitatively and quantitatively. If you don’t know why you’re doing what you’re doing, stop doing it.
7.) On a related note, human beings are capable of rationalizing anything. If you go looking for proof that you’re on the right track, you’ll find it.
8.) Easy fixes are few and far between. If it’s easy, chances are it’s incorrect, incomplete, or both.
9.) It is human nature to get where you want to be and immediately stop doing the things that got you there. This is a fantastic way to stay right where you are.
All lessons can’t be bright and cheery. Get rid of the crap that’s holding you back, and have the courage to realize that a healthy dose of self-criticism can go a long way toward making you a better athlete. We all need a kick in the ass once in a while.
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
The WOD - FRI, 27MAR09
MICHAEL
3 rounds for time:
Post time to comments
In honor of Navy Lieutenant Michael McGreevy, 30,
of Portville, NY, who was killed in Afghanistan June 28 2005.
Back Extension, Hip Extension, Hip-back Extension...[ wmv]
Intro to Pose Technique(CFJ Preview)...[wmv]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv]
The WOD - THUR, 26MAR09
Deadlift 3,2,2,2,1,1,1,1,1
Post weight to comments
Julie's Shirt says it all 
CPT Latosha Floyd...CrossFitter and
the strongest women in Iraq & Afghanistan.
Deadlift Intro Lecture Clip...[wmv]
The WOD - WED, 25MAR09
AMRAP in 20 min. of:
Abs - 40 hollow rocks
Post rounds to comments
Amy works her push jerk during
a Foundations WOD
The WOD - TUES, 24MAR09
For time:
30 ring dips,4 thrusters (95#/65#)
25 ring dips, 8 thrusters
20 ring dips, 12 thrusters
15 ring dips, 16 thrusters
10 ring dips, 20 thrusters
Abs - 40 GHD sit ups
Post times to comments
David nails a 120# thruster
The WOD - MON, 23MAR09
8 rounds for time:
Abs - 40 abmat sit ups
Post times to comments
Heather gets a dose of burpees
REST DAY
SAT, 21MAR09 & SUN, 22MAR09
NO OPEN HOUSE TODAY!!!
Mark showing his Irish after the St Patrick's day WOD!
The WOD - WED, 18MAR09
AMRAP 20 min. of:
Abs - 50 KTE's
Post rounds to comments
Caleb drilling his 2 handed American swing!
The WOD - THURS, 12MAR09
FILTHY FIFTY
For time:
Post times to comments
Dan gettin' dialed in on GHD Back Extensions
Jon Gilson of Again Faster gives us all a little perspective on our bitchin'- Read "You'll Be Fine."
Taken from the 9 March 09 Affliate Blog Post
The WOD - WED, 11MAR09
3 rounds for time of:
Post times to comments
Mel and Jim MetConning through deadlifts
Ring Dips... [ wmv]
The WOD - TUES, 10MAR09
ALTERNATING DOUBLE TABATA
*8 alternating intervals of 20 seconds of work / 10 second rest for each exercise. Lowest number of repetitions completed for each exercise is your score.
Post score to comments
Alicia gettin' some during Saturday's open house!
Sumo Dead Lift High Pull...[wmv]
The WOD - MON, 09MAR09
GRACE
Clean & Jerks 135#/95# - 30 reps for time
Cleans are touch & go power cleans. Any type of jerk.
Post times to comments
Jim practicing his split jerk
Clean & Jerk...[wmv]
The WOD - FRI, 06MAR09
One round of"Breathing Ladders":
Breathing ladders require a weight, movement and rep to breath ratio.
Establish a rep to breath ratio, i.e. do one rep followed by one breath,
then do two reps followed by two breaths, three reps followed by three
breaths, etc. until you have gone up and back down the "ladder".
Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
Gym Jones
Post total reps / weight to comments
Rob getting intense with a kettlebell!
Kettlebell/Dumbbell Swing(normal, two-handed swing)
The WOD - WED, 04MAR09
3 rounds for time:
Post times to comments
James grabbing some air!
The WOD - TUES, 03MAR09
AMRAP in 20 min. of:
Abs - 40 GHD sit ups
Post rounds to comments
James and Rena Attacking Double Unders during 'Annie'
The WOD - MON, 02MAR09
BB Thruster 3,2,2,2,1,1,1,1,1
Abs - 5 rounds of max. L- Sits on paralletes
Post times to comments
Mel meets 'FRAN'
Thruster tri-panel...[wmv]
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