Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. firstname.lastname@example.org
The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Dr. Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.
CrossFit: 30/60/150, 20/40/100, 10/20/50 of Thrusters, Push-ups, and Jump Rope.
Warm-up: JA's, 5:00 JR, 50-wall-ball, 50-push-ups.
Level-3:Men 95lbs, Women 65lbs, 50, 40, 30 of double unders.
Level-2:Men 80lbs, Women 50lbs, singles or 50, 40, 30 of doubles.
Level-1:Men 45lbs, Women 35lbs, singles.
Super Frogs: Boys 65lbs, Girls 45lbs, doubles.
Leap Frogs:Boys 45lbs, Girls 35lbs, doubles or singles.
Tree Frogs:Three rounds of 10, 15, 30, 15lbs, singles.
Tadpoles: Three rounds of 10, 10, 25, Broomsticks, singles.
Strength:3 x 5 sets of Deadlifts at 80% of 1RM.
Endurance: 1000 m swim W/O and 1000 m swim with fins.
Coaching Notes: Thrusters are performed with the knees moving below the hip line and then exploding into a full and extended press. Let the weight drive you back into the next repetition. Start the movement from a squat clean and save 3 seconds per round. Push-ups are to be done as strict as possible with chest touching the ground and elbows locking out at the top of every rep. Head bob push-ups are shameful and pathetic. Ladies do true push-ups until you fail then proceed to girl push-ups. There is no time option to the strength component so slow down and conduct strict reps for each lift. It doesn't matter how much you lift it matters how technical you lift it, so don't hitch, and don't bend your back. Delay the knee bend and keep your back straight and tight during the decent.
What did your kids do this weekend?