Archive for May, 2011

WARM UP: Group Therapy

BUY IN:  KB Follow theLeader

SKILL:  

WOD:  “Recovery #3”

Hoover Ball

CASH OUT:

Sam handled the 15lb like a spitball.

Micki and Kelley made for a tough combination.

Russell did not take out the camera-man on the follow through.

 

 

05.31.2010

Posted: May 30, 2011 in WOD-Work Out of the Day

This week we go all bodyweight, ok not all, but real close.  Time to rest up those  joints and muscles from the last 3 weeks of pounding with the big weights.  A week from now we will all be hungry for the iron again.

WARM UP: Group Therapy

BUY IN:  Jungle Relay

SKILL:  Kips and Muscle Ups

WOD:  “The Day After Murph”

Row 1000

Burpees x 30

Row 500

Burpees x 20

Row 250

Burpees x 15

CASH OUT:  Partner Med Ball Sit-Ups 4 min

DON’T FORGET

Posted: May 29, 2011 in Welcome

Memorial Day Murph

Don’t forget that there is only one workout tommorow, and that is Murph at 9:00 am.

Some of you may be thinking that this may be too much for you.  Don’t, we will tackle this challenge from a number of angles

Fire Breathers: Go for it straight on,  Full 100 pull ups, 200 push ups, 300 squats  sandwiched between two one mile runs.

New to the game or just a little cautious:  Grab a partner, take turns pushing your parnter and punishing yourself.

Maximize the fun by running as a foursome.

Can’t run right now?, not a show stopper, just get ready to row a “wet” Murph.

So now that we have all the excuses out of the way, we are going to have a great time and follow it up with some cold treats to cool down with afterword.

AND THE WALLS CAME DOWN (AGAIN)

Posted: May 29, 2011 in Welcome

THE NEXT STEP IN OUR PLAN FOR THE ULTIMATE FITNESS TAKEOVER!!!

It took 7 dedicated athletes. 2 coolers of beer and lots of cool power tools till 2:00 am.

THANK YOU to Jim and Lynn, Russell and Micki, Greg and Tiffany (it was Greg’s night with the kids) and Steve.  GREAT JOB and GREAT FUN.

Greg's solutions cut straight to the point.

The last piece of wall needed a little extra "encouragement".

Steve and Jim making a few "adjustments to the wall ball wall. They assure me it is still the same height.

Ready for business at the Saturday 9:00am.

WARM UP: Med Ball Toss

BUY IN: PVC/Bar Snatch Practice

STRENGTH:  Snatch x 2,2,1,1,1 x previous 1RM

WOD:  “Battle Buddy”

AMRAP x 12 min

Ground to Overhead (Tag Team)

Athletes in teams of 2

CASH OUT:  Pull Up Ladder 1-6

The last easy day was yesterday.

Kyle from CrossFit Premier in Tyler TX paid a visit today and teamed up with Zach.

WARM UP:  400 + More

UNDERGROUND STRENGTH DAY

 HERE ARE A FEW CLUES

Not only do Alice and Mark work out together, it appears they coordinate their athletic wear as well.

Checking on the GUNZ.

Dana looking ROCK SOLID, Very Silverback!


WARM UP: Down and Back 

CASH IN:  Bear Ladder 1-6

STRENGTH: Pull Ups x Max (4 sets)

WOD:  Bear Complex

AMRAP 12 min

CASH OUT:  None

Ryan checks out the countdown while he "rests".

Mike works

 

Hannah "resting"