CrossFit: "Fran"
21-15-9 of thrusters and pull-ups. Men 95lbs, women 65lbs.
Elements: 21-15-9 of thrusters and jumping pull-ups. Men 65lbs, women 45lbs.
Fundamentals: 15-12-9 of thrusters and jumping pull-ups or pull-up progressions. Men 45lbs, women 25lbs.
CrossFit Kids: "Fran"
Super Frogs and Leap Frogs: 21-15-9 of thrusters and pull-ups. Coach will choose the weight.
Tree Frogs: 15-12-9 thrusters and jumping pull-ups or pull-ups progressions. 10-12lb med ball
Tadpoles: 15-12-9 of thrusters and pull-up progressions. 4-6lb med ball.
CrossFit:100 dead-lifts for time. 50% bodywieght. Lower weight as you lose form.
CrossFit Kids: Dead-lifts.
Super Frogs: 100 dead-lifts for time. Ill choose the weight. Form is all I care about so don't even try to talk me into letting you go heavy.
Leap Frogs: 100 dead-lifts. 12lb medball.
Tree Frogs: Dead-lifts, 10 sets of 10 with 4lb med ball or broomstick.
Tadpoles: Dead-lifts, 5 sets of 10 with broomstick.
Ok we are going to start a new cycle on monday. So pick which cycle of days on and off you are going to choose. 3 on 1 off, or 5 on 2 off. I want to make sure you are getting at least two days of rest a week which we will use as skills days. If you choose the 3 and 1 cycle and a workout day falls on a sunday, no worries I am on a 3 and 1 cycle as well so I will be in the gym on sundays from 11 am - 1 pm. If you are on the 5 and 2 cycle you can still come to the Saturday Monster Mash, just keep yourself from working out.
CrossFit: Rest Day
CrossFit Kids: Skills day. Go wrestle with mommy or daddy and try and keep his hands pinned to your chest or touching the ground. Dont worry if you are on your back we will teach you some more stuff later. Just grab the wrists and hold on.
"FIGHT GONE BAD" for the Wounded Warriors Foundation.
Three rounds of: wall ball, push press, sumo high pull dead-lift, box jumps and burpees (substitute for rowing). The clock runs continuously for five minutes, each station is one minute long and you will get one minute rest between rounds. We will scale the loads and to your age and ability. We will score you on each rep completed. Mens, Womens, and Kids winners will receive a new CFBV sweatshirt. The sweatshirts are on order and will be delivered shortly.
This workout is being conducted to draw attention and donations for the Wounded Warrior's Foundation. Any donation is acceptable lets support the men and women who have been hurt during there service to this great country. One hundred percent of the proceeds will go to the Wounded Warriors Foundation.
Fight Gone Bad
CrossFit: Rest day for those who are coming for "Fight Gone Bad" on Saturday. For those who are not able to make the event we will do some sprint work.
10 x 40 meters – 30 seconds rest, 4 x 200 – 1 minute rest, 4 x 400 – 2 minutes rest, 2 x 800 – up to five minutes rest. Find your rythm between pacing and pushing, work on your timing for your finish explosion.
CrossFit Kids: Same as above for rest and work.
Super Frogs: same as crossfit
Leap Frogs: 10 x 40 up to 1 minute rest, 4 x 200 – up to 2 minutes rest, 2 x 400 up to 3 minutes rest. 1 x 800.
Tree Frogs: 10 x 40 – 1 minute rest, 2 x 200, 3 minutes rest, 1 x 400.
Tadpoles: 10 x 20 – 1 minute rest, 5 x 40 – 1 minute rest.
Eric couldn't find a place to run and not get mugged in Russia, so he used a giant hampster wheel. A true crossfitter will always find a way to get busy.
CrossFit: "The Chief" – Max rounds in 3 minutes of: Power cleans, 3 reps, 6 Push-ups, 9 Squats. Rest 1 minute. Repeat for a total of 5 cycles.
Men 40 – 50 lb dumbells, Women 25 – 35 lb dumbells, Super Frogs -25 lb dumbells, Leap Frogs 20 lb dumbells, Tree Frogs 5 lb dumbells, Tadpoles broomsticks.
CrossFit: Everyone
Skills Day: Maximum – pull-ups, knees to elbows, L-Sits, and Snatches.
Congratulation's to Willow, Janice, and Jessica for completing there first Benchmark Wworkout. "Kellly" tested there lungs and legs for30-minutes of torment and these three ladies pushed themselves to the limit and crushed it. "Kelly" is a workout that involves all three aspects of CrossFit, Strategy to pace yourself, physical toughness, and most of all mental tenacity to keep going and finish. I am so proud of the three of you, you make this all worth while to me.
Congratulations Liz and Daniel. May god bless you with a beautiful life, a strong marriage and in nine months a healthy baby.
CrossFit: "Kelly"
Five rounds for time of: 400 meter run, 30 – 24" box jumps, 30 – 20lb wall ball shots.
Elemets: Three rounds of 400 meter run, 20 – 18" box jumps, 20 – 12lb wall ball shots.
Fundamentals: Three rounds of 200 meter run, 20 – 12" step ups, 20 – 10lb wall ball shots.
CrossFit Kids: "Kelly"
Super Frogs: Five rounds for time of: 400 meter run, 30 – 24" box jumps, 30 – 12 lb wall ball shots.
Leap Frogs: Four rounds for time of: 400 meter run, 30 – 24" box jumps, 30 – 10lb wall ball shots.
Tree Frogs: Four rounds for time of: 200 meter run, 20 – 18" box jumps, 20 – 4lb wall ball shots.
Tadpoles: Four rounds for time of: 200 meter run, 15 – 12" box jumps, 15 – 1lb wall ball shots (soccer ball).
Janice dominating the "Monster Mash with an awesome time of 12:39. Great job Janice, to bad I smoked you today.
CrossFit: Rest Day
CrossFit Kids: Skills Day, Play catch with Mommy or Daddy!
Great Job Kimo, the only easy day was yesterday. Mahalo!
A well earned rest!
Great job yesterday everyone! Thank you for joining us for our first Monster Mash in the new box.
CrossFit: "Michael" – Three rounds for time of: Run 800 meters, 50 Back Extensions, 50 Sit-ups. http://www.crossfit.com/mt-archive2/000847.html
CrossFit Kids: "Minute of Doom."
With a continuously running clock do one squat, one broad jump, one ring dip the first minute, two squats, two broad jumps, two ring dips the second minute, three squats, three broad jumps, three ring dips the third minute…. continuing as long as you are able.
Use as many sets each minute as needed.
Taylor showing her dominance during yesterdays workout. She finished third overall at age seven. 2lb med ball and 5lb kettle-bell.
Willow and Scott during the cool down planks.
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