Archive for February, 2012

Aaaahhhhh…. Push it!

Posted: February 29, 2012 in WODs

For time
10-1 push ups
1-10 ring dips

Today was an arm burner! We spent the whole workout pushing our body weight with our arms….
Some Thing to remember with the ring dip is to keep the rings close to your body then with push ups try to keep your elbows close to your body… Having them up and out causes stress on the shoulders and no one likes stress! ūüôā


Just a couplet

Posted: February 28, 2012 in WODs

For time:
25 deadlifts (225/155)
50 CTB pull ups
25 deadlifts

Awesome job knocking this one out! Every single person in that gym has been busting their butts and it is really showing now, from Carrie throwing around weight that used to be her max in a wod 50 times! To Ryan doing his first rx’d chest to bar pull up. Everyone did well on today’s wod pushing hard at the end to put up competitive times. Way to push, I’m even more excited for tomorrow. See you then


Heavy squats

Posted: February 25, 2012 in WODs

Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

Warm up with a few reps of front squat then when you get to your working sets start your first set of five at 1 rep. Work your way up towards your max increasing weight ever single set. Then your first back squat must be heavier than your last front squat. So continue with the pattern increase weight on every set. Get after it!


Put that bar over your head….

Posted: February 25, 2012 in WODs

4 Rounds
5 dead lifts 115/75
7 squat snatches 115/75
9 pull ups

Today we did 3 sets of 5 overhead squats for our strength portion and we see a lot of improvement in people’s overhead position…. It is awesome. Then in our workout we did a very technical move….. The squat snatch. It is a movement that we will continue to work on and after practice and repetition will become super fun! Good work everyone and see you tomorrow!!!!


CFG open wod 12.1

Posted: February 23, 2012 in WODs
Tags: ,

7 minute AMRAP


Yes, you read this correctly… just BURPEES…..

The time is finally upon us, as of 5pm yesterday it is officially games season. Everyone in the gym was as excited as me just to try this workout and i¬†couldn’t¬†be happier with the efforts given today from both the people competing (Ryan, Rocky,Bonnie, Roxy, Roselle¬†and myself) and those that are not. Everyone competed hard today and the numbers really show that. Im¬†pumped up and cant wait to do the next one, and i¬†dont know about you guys but inside, im really happy that one is over!!! see you all tomorrow for some more fun.

Good job elements class new movements are never easy especially¬†when it’s as complicated as a clean. keep working hard and take care of yourself by stretching, resting and drinking lots of water. See you all on saturday!


What are v ups?

Posted: February 23, 2012 in WODs

Chipper for time
15 hspu
25 pull ups
35 sdhp
55 ohwl
105 v ups

So the ringing question from today was, “what the heck are v ups?!” well my friends it’s a little throw back to my old football lifting days lol. Start by lying flat on ur back arms over your head and heels pressed together. Simultaneously raise your feet and your arm until you touch your toes kinda forming a v! Easy enough right?

This one seemed to beat people up today but good job “chipping” away at it I’ll see you all tomorrow unless you’ve come three days in a row then enjoy your rest day.


A little gymnastics

Posted: February 22, 2012 in WODs

10 rep max deadlift

4 rounds for time
10 ring ball ups
1 rope climb
10 push ups

This one tested your grip, upper body strength and will to keep pulling even when you wanted to stop. Nice job on the new movement as well, ring ball ups are a tough gymnastics movement which involve grip and a load of core control. Keep your roll on we are all getting stronger everyday