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KyleH 24 442
2 potential new t-shirts. Please post to this blog by tomorrow at 2 pm if you want...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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allenwhite 5 113
Anyone interested in a CFS NFL pick em league? Pick all the games vs the spread....-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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GedE 7 285
For anyone else out there who suffers from immobility like I do, check out Kelly Starretts new...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachAsH 7 430
There is a lot going on in our community & things that we, as crossfitters, can help be a...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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SerenaK 11 340
I just wanted to say thank you to everyone at Crossfit Strong. I love you all and I truly...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
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Come try it out for a month, if you are not satisfied for any reason I will refund your money.
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Sep 8 2010 - Big & Strong Birthday WOD
Happy Birthday Mike & Kyle!!
Mike - 9.9.59
Kyle - 9.11.78
3 rounds of:
9 Hanging Power Cleans (115/85)
9 Shoulder to Overhead (115/85)
9 Sumo Deadlift High Pull (115/85)
11 Push Ups
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Hanging Pwr Cleans | Men: 115 lbs. (52.21 kgs.), Women: 85 lbs. (38.59 kgs.), 9 reps |
| 2. | Shoulder to Overhead | Men: 115 lbs. (52.21 kgs.), Women: 85 lbs. (38.59 kgs.), 9 reps |
| 3. | SDLHP | Men: 115 lbs. (52.21 kgs.), Women: 85 lbs. (38.59 kgs.), 9 reps |
| 4. | Push Ups | 11 reps |
Sep 7 2010 - Bangin Chaf!
HAPPY BIRTHDAY DEVOREE & ADAM!!!
Devoree - 9.4.72
Adam - 9.4.80
3 rounds of:
9 SmashBalls (25/16)
5 ManMakers (35/20)
38 Lunges (35/20) - standing, 19/leg
--then--
3 rounds of:
4 Weighted ChinUps (35/20)
9 Strict ChinUps
30 Jumping Air Squats
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Smash Ball Run | Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), 27 reps |
| 2. | Man Makers | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 15 reps |
| 3. | Lunges | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 114 reps |
| 4. | Weighted ChinUp | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 12 reps |
| 5. | Strict ChinUp | 27 reps |
| 6. | Jumping Air Squats | 90 reps |
Sep 6 2010 - Labor Of Love
Labor Of Love
3min max reps
(1)400m Run > Pullup
WallBalls
Double Unders
2min Max Reps
DB Press (35/20)
PushUps (Ladies Knees)
SitUps (Anchored/Arms Swinging)
3 mins Max Reps
(1)400m Run > Pullup
WallBalls (20/14)
Double Unders (8 to 1)
1 round(s) for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Lots of Exercises | |
Sep 4 2010 - CrossFit Strong Bowl
Saturday is going to be completly different style WOD! It is going to be exciting and fun. We will be ringing in the College Football season our way! With a bracket style tournament! Call the CrossFit Strong Bowl!
Who will be the champion! Who can hold onto the title?
Only time will tell.
Round 1:
800m Run
Round 2:
65 SitUps
20 PushUps
Round 3:
100 AirSquats for Time
Round 4:
Wall HandStand Holds
Round 5:
25 GHD Situps
15 Dips
Round 6:
500m Row
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Fun Wods! | 1.00 meters (3.3 feet) 1 rep |
Sep 4 2010 - CF Endurance - Running from the Soccer Moms
Russell Creek Park
RX - 5.50 miles (2 loops)
Non-RX - 2.75 miles (1 loop)
Score by total time.
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Sep 3 2010 - Fun Friday
Choose a WOD that you missed this week to complete (must be checked off on the skill)
--or--
Work on your Athlete/Intermediate Skills
for
| Exercise Details | ||
|---|---|---|
| 1. | for min | |
Sep 2 2010 - Double What?
50 double unders
5 thrusters - 95#/65#
40 double unders
10 thrusters - 95#/65#
30 double unders
15 thrusters - 95#/65#
20 double unders
20 thrusters - 95#/65#
10 double unders
25 thrusters - 95#/65#
Singles are 8 to 1
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | 150 reps |
| 2. | Thrusters | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 75 reps |
Sep 2 2010 - CF Endurance - 24 Minute Pyramid
4 minutes on, 2 minutes off.
5 minutes on, 2 minutes off.
6 minutes on, 2 minutes off.
5 minutes on, 2 minutes off.
4 minutes on, DONE!
Pace should be as close to max RPE (rate of perceived exertion as possible) while maintaining form.
Score in rounds or laps around the big loop.
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Sep 1 2010 - Side to Side
Ladder 1-10 of:
Hip Hop Burpees
Side Pull Ups
GHDSit Ups
--200m Run between each round--
NonRx PU - band or jumping
NonRX GHD - 3x situps
Side Pull Ups = hang sideways on bar, going to shoulder
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Hip Hop Burpees | 55 reps |
| 2. | Side Pull Ups | 55 reps |
| 3. | GHD Situps | 55 reps |
| 4. | Run | 2000.00 meters (6562.0 feet) |
Aug 31 2010 - Power Up
4 rounds of:
400m Run
3 Pwr Snatches (105/75)
3 OH Squat (105/75)
3 Muscle Ups
6 Knees to Elbows
NoN RX MU = 6 pull ups, 6 dips
NoN RX KTE = 12 situps
4 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 400.00 meters (1312.4 feet) |
| 2. | Power Snatch | Men: 105 lbs. (47.67 kgs.), Women: 75 lbs. (34.05 kgs.), 3 reps |
| 3. | OverHead Squat | Men: 105 lbs. (47.67 kgs.), Women: 75 lbs. (34.05 kgs.), 3 reps |
| 4. | Muscle-Up | 3 reps |
| 5. | Knees to Elbows | 6 reps |
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Are you interested in getting in shape? Losing Weight? Negative Splits? Improving your sport? Whatever your goal is, Crossfit Strong can help you! Here are the steps you need to take in order to get FIT FOR LIFE:
- What is Crossfit?
Crossfit is a core strength & conditioning program that was developed to enhance and individual's competency in all
physical tasks. CrossFit is scalable to any age, kids, grannies and us. CrossFit is a much broader than just fitness.
It's what you do in everyday life. So the awesome idea is you train for real life.
- TRY it out!
We hold a FREE introductory class every Saturday from 11-12. This class will be very similar to a regular class
— we take you through a warm up, skill session then end with a WOD (work out of the day). You get a better insight
to what Crossfit is all about and who Crossfit Strong is and how we will help you reach your goals. Email
info (at) crossfitstrong.com to sign up! - Become part of our Family!
Once you join the Crossfit Strong family, we set you up with a username and password that allows you to track your
workouts and RSVP for classes. You are allowed to come to any class that you wish. We recommend that you start
with 2 days of work and 1 day of rest. We will advance you to crossfit prescribed of 3 days of work, 1 day of
rest as needed.
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Build A True Community with our CrossFit Strong Tracker!
Get Our Site as a Template! Or Use our Widgets in your site.
Designed by a True CrossFit Gym. Save Money on Scheduling. Track Results. CRM for Athletes
Get the full community, internal emails, blogs for all users, video, picture upload, measurement tracking, scheduling of athletes, daily wod's, gym wod sharing, live chat for athletes, track attendance. There is so much more the site offers. .
Are you an Affiliate? Click Here for More Information. (Request for Coach Access)
Athletes
See Our Demo's Here Username: demo
Password: demo
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CFS Endurance July 2010
Register Here
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