January 2010

Monday 100111

“Rowing Annie”

Complete the following for time:

500 Meter row

Then 50-40-30-20 & 10 rep rounds of:

Double unders

Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)

Finish with a 500 Meter row

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=11 Total Burpees=66

Don’t forget about the nutrition lecture this Saturday, January 16th from 12:30pm to 2:00pm.  Keep a detailed food journal this week if you plan on attending.

Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled.  Instead we are doing the “CrossFit Total” and  will be starting at 9:00am.  After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“.  If you are new or have limited experience with these lifts you can do a 5000 meter row instead.  If you show up late you will be doing the 5000 meter row.

Sunday 100110

Rest day

100 Day Burpee Countdown Challenge

Burpees=10 Total Burpees=55

Saturday 100109

“Lynne”

5 Rounds for total reps of:

Max rep bench press (Men bodyweight, Women 2/3 bodyweight)

Max rep pull-ups

Post bench press weight and total reps to responses.

Immediately go from bench press to pull ups with no rest.

Rest up to 5 minutes between rounds.

Compare to September 5, 2009.

100 Day Burpee Countdown Challenge

Burpees=9 Total Burpees=45

Are you training hard but unsure of what your nutrition should consist of?  Would you like to make changes in your appearance, performance, or both?  Would you like to improve your health and just feel better?  If you answered yes to any of these questions you won’t want to miss the nutrition lecture that will be offered next Saturday, January 16th from 12:30pm til 2:00pm.  If you plan on attending please keep a detailed food journal for all of next week.  You will need to document everything you eat and drink (this means everything)!

Friday 100108

“Fran”

21-15-9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

Post time to responses.

Compare to September 25, 2009.

100 Day Burpee Countdown Challenge

Burpees=8 Total Burpees=36

Are you training hard but unsure of what your nutrition should consist of?  Would you like to make changes in your appearance, performance, or both?  Would you like to improve your health and just feel better?  If you answered yes to any of these questions you won’t want to miss the nutrition lecture that will be offered next Saturday, January 16th from 12:30pm til 2:00pm.  If you plan on attending please keep a detailed food journal for all of next week.  You will need to document everything you eat and drink (this means everything)!

Thursday 100107

For time:

1000 Meter row

10 Muscle ups

20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)

30 Box jumps (Men 24″ box, Women 20″ box)

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=7  Total Burpees=28