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.

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