The seconds saved by simply leaning against the wall/ball instead of dropping it and picking it back up during a set of wall ball shots will add up to minutes saved over the course of a long WOD. It should be noted, however, that not stopping saves even more time.
"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.
I thought I would share these photos, a Robin thought best to place a nest right atop our utility meter. These chicks hatched about 4 days ago. Nothing quite like having a little nature right outside your back door.
Powerful extension of the hips produces incredible velocity on the kettlebell, it can be even faster when the knees come to full extension as well. Excellent work Tim, it was round 3, so I know it wasn't perfect.
This is what happens when you workout in a polo shirt.....
"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.
That's fast, enough said.
Ed wasn't too happy about Ryan teasing, but he was too tired to push him away.
"Every Second Counts" Finally available on DVD. I've been waiting for this for months. When it arrives, we will have to have a screening event of some kind. Hmmm, that sounds good....
WOD:
Push Press
3-3-3
rest 10 minutes
2 rounds for time of:
500m row
10 thrusters (75lb. men/45lb. women)
7 burpees
Post loads/times to comments.
WOD:
The results from last week's Memorial Police Week workout. Pat D. was the first to come in and do it and his time was the gym's best, at 4:40. You're a beast! Great job to everyone else who participated. I can't wait to host something else, we'll do it again soon.
IMPORTANT ANNOUNCEMENT REGARDING THE SCHEDULE: WEEKDAY MORNING CLASSES MUST BE SCHEDULED 12 HOURS IN ADVANCE, A PHONE CALL OR EMAIL IS FINE. IF IT'S NOT SCHEDULED, I WON'T BE THERE! THANKS
Police Memorial Workout.
Andy regretted his lunch choice after the workout. It was a tough one and your effort was great....but Kevin was faster and made it to the grass.
John Adams, 2nd President of these United States, and a true American.
As fast as the rain came, it went, and we were left with an awesome evening. It was made even better box jumps. Nice job Pete and Ryan."Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Ahh, gyms in the days of yore.....I love our fitness revival. The only thing we're missing is the motorized strap that's supposed to vibrate butt fat away. You know the one.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion. Scaled versions of this workout will be posted on the whiteboard.
Front squat 3-3-3-3-3 reps
then for time:
2 rounds of
500m row
10 mountain climber pushupsPost loads/times to comments.
The above photo was taken from CrossFit.com, it shows the venue where the 2009 CrossFit Games Regional Qualifier Canada East. It's Amazing how fast CrossFit itself is growing, let alone the CrossFit games. How long before the games are held in huge arenas holding tens of thousands? Will it detract from what we're all about, will CrossFitting ever be mainstream like other sports? Time will tell. Congratulations to everyone who has qualified for the games, and a tip of the hat to everyone who entered the qualifiers.
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
