CrossFit Revelation

8/25/10

Part of the 6 am class going after wall balls

For everyone competing on Sept. 4th, if you plan on doing the workouts as RX’d there will be double unders.  For the next week and a half I have proposed a challenge- perform 100 double-unders for time per day. There is a chart on the wall to record your time each day; let’s see how much progress we can make in 10 days. This challenge is optional, but will greatly improve your double-under ability.

Warm Up

Yannick

10x w/ 95/65- you can scale this up if you so desire

3 Snatch Grip Deadlifts

6 Power Snatches

9 Overhead squats

8/24/10

The Warrior Dash is coming up soon and we need to get a total head count of people coming. Not only do I need to know if you are coming, but how many people are coming with you?  Let me know so we can plan our transportation and have some fun!

Globo vs Box

Warm Up

Part A:

Jerk

1-1-1-1-1

90%-90%-100%-100%+

Part B:

3x

20 box jumps

20 chest to bar pull ups

20 wall balls

We’ve done this before, look back in your records to see your time!

8/23/10

Back in the Gym

Warm Up

Part A:

Squat Clean

1-1-1-1-1

Part B:

AMRAP 20

1- Power Snatch 135#/ 75#

5- Box Jumps

8/22/10

Gym is Closed

Tomorrow will be the start to our next 9 week cycle. Make sure you are recording everything we do and training as much as possible. Lets really try to get those number up.

I will be back in the gym tomorrow so our schedule will be back to normal.

6 am, 7 am, 8 am, 9 am. 4:30 pm 5:30 pm, 6:30 pm

I look forward to seeing everyone and getting back into the gym!

I don’t know about everyone else, but I have MISSED my FreakFood! FreakFood is back from vacation and we need to place at least 5 people to order to have our food delivered. Let me know by 5 pm tomorrow who is interested and what you want for the week!

Specials for the Week:

Sliced Roast Pork Loin: Sliced and served with sauteed portabella mushrooms and vidalia onions over baby spinach

Native Tomato and Shrimp Salad: Served chilled with cucumbers, native basil, and white wine vinaigrette on a bed of organic greens

Thai Green Curry Chicken: Stewed in organic chicken broth with raisins, apricots and a spicy curry sauce with native zucchini and yellow squash

8/21/10

The gym is open for 11am class today

I don’t know about everyone else, but I have MISSED my FreakFood! FreakFood is back from vacation and we need to place at least 5 people to order to have our food delivered. Let me know by 5 pm tomorrow who is interested and what you want for the week!

Specials for the Week:

Sliced Roast Pork Loin: Sliced and served with sauteed portabella mushrooms and vidalia onions over baby spinach

Native Tomato and Shrimp Salad: Served chilled with cucumbers, native basil, and white wine vinaigrette on a bed of organic greens

Thai Green Curry Chicken: Stewed in organic chicken broth with raisins, apricots and a spicy curry sauce with native zucchini and yellow squash

Warm Up

Chrissy

Burpee Tuck Jump

30-25-20-15-10-5

Kettlebell Swing

20-25-30-35-40-45

Go from burpees to kettlebell swings: 30 Burpees, 20 Kettlebell swings…

8/20/10

The gym is open for 6 am and 5:30 pm classes

Fight or Flight

Warm Up

15 Clean and jerks- 155#/95#

Run 200 Meters

10 Clean and jerks

Run 200 Meters

5 Clean and jerks

Run 200 Meters

8/19/10

The gym is open for 6 am and 5:30 pm classes

Warm Up

Part A:

Two minute Drill

Where are you sore, work on it with a lacrosse ball, foam roller, or piece of pipe

Part B:

2 Min Max sit ups

You have two minutes to bang out as many sit ups as possible. This is with an ab mat and feet can be anchored.

Part C:

Death by Burpees

8/18/10

Gym is open for 6 am classes and 5:30 pm classes

Maybe we should get some heavier tires?

Warm Up

Part A:

Power Clean

1-1-1-1-1

Part B:

30 Tire Flips and in out jumps

This should only take a few minutes

8/17/10

Gym is open for 6 am classes and 5:30 pm classes

Look back in your book to find your Helen time, there’s a reason we keep these records!

Warm Up

Helen

400 Meter Run

21 KB Swings 24kg/16kg

12 Pull ups

8/16/10

Gym is open for 6 am classes and 5:30 pm classes

Off on our Honeymoon after an AMAZING wedding...see you guys in a week!

Look back in your training logs to the last time we attempted Angie.  Try to beat your old time and set a PR!

Warm Up

Angie

100 pull ups

100 push ups

100 sit ups (use ab mat)

100 air squats (use a med ball to ensure you are getting below parallel)