Archive | January, 2011

Workout of the Day

31 Jan

CFCA Newbie Len..mastering the full extension box jump.

Warm-up

Instructor led Warmup

Skills

Pull-up Progression

WOD

Reps of 50, 40, 30, 20, 10

Air Squats
Push-ups
Ring Rows

Mod 1= Reps of 35,25,15,5
Freshies= Reps of 25,15,10,5

Challenge

1000 meter row

Open Gym Sundays

30 Jan

We are having an open gym today from 3-5pm. Come by and climb, learn the slackline.. or work on skills, lifts etc. We will be having these semi regularly on Sundays so keep an eye out on the blog or facebook to know what hours I’ll be there. As the weather turns and the trails defrost we will probably have Sunday morning CFCA Trail runs as well.

Workout of the Day

28 Jan

Meg

Warm-up

7 min Double Unders Practice

Strength

Press X 3

WOD

7 rounds for time of

15 Double Unders
15  Med Ball Clean to WallBall

RX= 20/14#
Mod 1= Double Unders to Box Jumps
Freshies= 6 rounds 100 Single Unders and 10 Wall Balls

*we have some visitors from Paleotrition (our coco water supplier) coming to join us for the team workout on Saturday. We are going to make the team workout run a little shorter than usual so we have time to chat with them after class. Geoff from paleotrition has lost 60 pounds since last year and he’s gonna talk about how he made that happen. Please get to class at 9 sharp.

read this please

http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/

Workout of the Day

27 Jan

Morning & Noon classes canceled! Evening classes are a Go!

My wife Karen dropping in to a nearby point wave 2006.  photo A. Lee

Warmup

mobility

Burpee-clean wallball

Skill

Review FS

Front Squat 5×3

WOD

Amrap 10 Min

10 Sumo Dead HP
15 Bottom Out Push-ups
20 Single Arm KB Swings

RX= Sumo@95/65 & KB@ 53/35
Mod 1= Sumo@65/45 KB@ 35/26
Fresh= Scale weight further

Workout of the Day

26 Jan

Warmup

6 min Cindy

Skill

Overhead Squat and thruster review

Wod

6 rounds for time of

7 Overhead Squats
9 Thruster
11 Burpees

RX=95/65#
Mod 1= 75/45
Freshies=45/35#

Congrats to Meg who did “Grace” rx at 95# and Karen who pr’ed her Deadlift at 240#. Nice work ladies!



Workout of the Day

25 Jan

Len

Warmup

clean & jerk progression with pvc

Skill

Pull-up Progression Phase 1

Wod RX

“Grace”

30 Clean & Jerks for Time 135/75#

Mod= 95/65#
Freshies= Hang power clean -scale weight

Challenge

Max Double Unders in 2 min.

 

Workout of the Day

24 Jan

Jannik

Warmup

Mobility and Dynamic

Strength

Bench Press 5-5-5-5-5

Conditioning

3 Rounds for time of

30 Medball Situps
30 Medball Lunges
30 Wall Ball

RX=20/14# Med Balls
Mod 1= 14/8# Med Ball
Fresh Meat= Reps of 20

Challenge

5 Min Foam Roll

*News- Yoga is back on this Thursday at 8pm with Jori. Also we have a bunch of new members in the gym.. if you don’t recognize someone..introduce yourself.. Strength days this week are Monday, Thursday, Friday.

PaleoGoGo

23 Jan

I got an email from Kristen Jekielek, a CrossFitter from South Philly. She has developed an app for iphone users that gives paleo-ish meal suggestions to from the menus of over 300 American Chains. This could be an amazing resource for those of you that travel a bit or have hectic work schedules. I know when my life gets hectic my nutrition suffers bigtime.  Check out the text below from Kristen and click the link to her site.

“I have become passionate about the Paleo lifestyle because of the amazing benefits I have seen in my own life, and in the lives of others around me. This passion has been the primary driver in the creation of PaleoGoGo, an iPhone app which I have developed, and is now available on iTunes. The app provides users with over 2,000 specific meal suggestions at 300+ of the nation’s leading chain restaurants, to help you stay Paleo(~ish) while on the go. You can find more information about this product on my website or on the Facebook page.”

Workout of the Day

21 Jan

Warmup

6 Min Jumprope

Skill

Hang Power Clean

Conditioning RX

Amrap 20 Min

10 Hang Power Clean 115/75#
12 Double Unders
15 Wall Ball

*modify weight as needed and sub in box jumps for double unders

Challenge

bottom to bottom Tabata Squats

Workout of the Day

20 Jan

“put down your purse honey and pick up that medicine ball”  Izzy M.

Warm-up

Sandbag Drills

Skill

Deadlift 5×5

WOD

“Death by Pull-up”
1 pull-up the first minute, 2 the second minute, three the third etc. Go until the number of pullups per minute fails to reach the minute your on..

Challenge

Tabata  med ball Sit-ups

 

Workout of the Day

19 Jan



Warm-up

6 Mins Turkish Get Up Practice

Skill

Review Press & Press 5×5

Conditioning RX

3 Rounds for time of

20 Push Press 95/65#
20 Air Sqauts
20 Box Jumps

Mod 1

3 rounds for time of

15 Push Press 75/45#
15 Air Sqauts
15 Box Jumps

Fresh Meat

3 rounds of

15 Push Press
15 Air Sqauts
15 Box Jumps

 

 

Article in the Gloucester Times

18 Jan

Check out the latest Article on CFCA here

http://www.gloucestertimes.com/topstories/x316469422/Base-camp-fit-for-Cape-Ann

New Schedule!

18 Jan

We made some tweaks in the schedule to fit in the fundamentals every week. Yoga is now on Thursday evenings starting next week.

Workout of Day

18 Jan


Ryan doing 100 burpees.

Warmup

6 mins of Box Jump Course, Bear Crawl, Inchworm

Skill

Pullup Progression & Deadlift Review

Conditioning RX

Amrap 15 Mins of

10 Deadlifts 135/95#
7 Knees to Elbows

Mod 1 & Fresh Meat

Adjust Deadlift #

Challenge

Handstand Hold for time

http://www.gloucestertimes.com/topstories/x316469422/Base-camp-fit-for-Cape-Ann

Workout of the Day

17 Jan

We’ve come a long way from this!  Thanks for the support.

Warm-up

Mobility & Dynamic

Skill

Front Rack and Squat Review

Front Squat 5×5

Conditioning RX

100 Burpees for time

Modified

75 Burpees for time

Fresh Meat

50 Burpees for time

Challenge

Max Rep Pull-ups

How’s everyone doing on the paleo challenge. Post to comments below.

http://media.crossfit.com/cf-video/CrossFitJournal_TahoeRoundTable_WorkRest_PRE.mov

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