CrossFit 4 Everyone: April 2011

Wednesday, April 27, 2011

Announcements April 25-30

CrossFit is starting to really grow! We are very thankful for the sudden increase in business!! One thing that will really help WODs go smoothly is for everyone to be on time! Please be to the class 10 minutes prior to the class start time to stretch. If you need more time, come earlier. Everyone should be starting the warmup on the hour and the workout by 10 minutes after. When people come late, it holds up the others that were on time. If you are going to be late, please just come to the next class. Thanks for your help with this!!

Jon, Lacey, and Bella Kirk were blessed with a new addition to the family on April 25 at 12:16 am. Keeley Sine Kirk was 8 lb. 6 oz and 22 inches long. Lacey is so hard core she went the natural way!
What a stud!!! Congrats to the big sister!!!

I hope everyone had a nice relaxing holiday weekend! I know we did! We spent the weekend in Beech Mountain, NC with Becky, Duane and their kids, Emily and Anna and of coarse our 3 fuzzy babies! There are so many awesome outdoor adventures to partake in up there!! We found one amazing place that we are contimplating the concept of a CrossFit trip to. It is a company called Rock Dimensions. It has an incredible ropes coarse. Check out the links I posted below. They said if we have enough interest we could have the whole place to ourselves for the day. There is also white water rafting, caving, hiking, etc. It's something to think about! It would be a nice cool adventure this summer!!!

http://www.brlc.org/our-courses

http://www.rockdimensions.com/public_html/index.php?topic=ropescourse

http://www.rockdimensions.com/

Also, look up their facebook page: Rock Dimensions inc (Crippen Family Reunion)

Joshua and I are taking our next adventure May 6-13! Joshua and I will fly into Sacramento and drive through Carson City, Nevada; Boise, Idaho; Jackson, Wyoming; Casper, Wyoming; and then fly out of Cheyenne, Wyoming. We have been planning this trip since November and are very excited to see "The Wild West." We have found enough coverage for CF to cover all of our time slots now!! Thank you Mickey, Steve, and Moose!!!!! So we will not be closed on those days that we said we would be! I will be changing the order of the WODs and adding a few other workouts over the next couple weeks because of this trip.

Sunday, April 24, 2011

Sunday May 1 WOD:

TBA

Saturday April 30 WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Friday April 29 WOD:

Row 2K

*Since we only have 3 rowers, please sign up at the gym for a time slot to come row.

Thursday April 28 WOD: CF Games:11.5

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Here is the link to the WOD:

http://games.crossfit.com/compete/workouts/clean-t2b-wallball

Wednesday April 27 WOD:

Obstacle day:

4 rounds for time of:
   *2 Turkish Get-ups (each arm)
   *10 one arm swings (each side)
   *10 around the body (each direction)
   *10 squats
   *800 m. run

* You will choose 1 kettlebell that you can do all of the exercises with.

Tuesday April 26 WOD:

Snatch

1-1-1-1-1-1-1 reps

for max weight

Monday April 25 WOD:

Three rounds for time of:

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Monday, April 18, 2011

Week of April 18 Announcements

  Sorry for the inconvenience!
EASTER WEEKEND

We will be closed for Easter Weekend! Here is the modified schedule for that weekend. Sorry for the inconvenience!

Thursday, April 21: 6-8 am, 12:30, 4, and 5 only.

Friday, April 22: Closed

Saturday, April 23: Closed

Sunday, April 24: Closed

We also have some other dates that hours are modified! Sorry for the inconvenience!

Friday, May 6: Closed
Thursday, May 12: Closed
Friday, May 13: closed - 6-8 am, open - 12:30, 4,5,6,7pm

Sunday, April 17, 2011

Sunday, April 24:

Closed for Easter weekend!

Saturday, April 23:

Closed for Easter weekend!

Here is a WOD you can do at home...

10-9-8-7-6-5-4-3-2-1 reps of...

* burpees

* broomstick overhead squats

(If you need a challenge, continue the cycle back up 1-2-3-4-5-6-7-8-9-10!!)

Friday, April 22

Closed for Easter weekend!

Here is a WOD you can do at home...

20 min. AMRAP:
(20 minutes of as many rounds as possible of...)

*5 push-ups

*10 sit-ups

*15 squats

Thursday, April 21 WOD:

400 meter Walking lunge

Post time and number of steps to comments.

Wednesday, April 20 WOD: CF GAMES 11.4

Complete as many rounds and reps
as possible in 10 minutes of:

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

Here is the link for the WOD. Please view it to understand each movement.

http://games.crossfit.com/compete/workouts/burpee-ohs-muscle

Tuesday, April 19 WOD: Obstacle Day

run 800 m.

3 rope climbs

run 400 m.

1 time around box obstacle

run 400 m.

30 KB swings 50/35

run 400 m.

1 time around pull-up bar (hand over hand)

run 400 m.

300 ft. waiters walk - plate overhead 45/35

run 800 m

Monday, April 18 WOD:

Resting 60 seconds between sets:

Shoulder Press

2-2-2-2-2-2-2-2-2-2

Monday, April 11, 2011

Week of 4-11 Announcements:

Welcome back from spring break! So now that you pigged out and loafed all week, it's time to hit it hard at CrossFit with a bunch of named WODs!! I am going to start making an announcement blog each week to keep you up to date on any news. If you have anything you want to announce (up coming races you heard about, race results, partys, or events, family news, etc.) just email me at juliecrossfit@yahoo.com and I will post it for you.

EASTER WEEKEND

We will be closed for Easter Weekend! Here is the modified schedule for that weekend. Sorry for the inconvenience!

Thursday, April 21: 6-8 am, 12:30, 4, and 5 only.

Friday, April 22: Closed

Saturday, April 23: Closed

Sunday, April 24: Closed

We also have some other dates that hours are modified! Sorry for the inconvenience!

Friday, May 6: Closed
Thursday, May 12: Closed
Friday, May 13: closed - 6-8 am, open - 12:30, 4,5,6,7pm

RECIPE BLOG

Check out our new recipe blog on the NUTRITION page on the website. This is a place for you to share your yummy, healthy recipes with the rest of us. If you have one that you want to share, email me at juliecrossfit@yahoo.com.

Sunday, April 10, 2011

Sunday, April 17 WOD:

TBA

Saturday, April 16 WOD:

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments.

Friday, April 15 WOD: FIGHT GONE BAD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Thursday, April 14 WOD: J.T.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Connor Martin 6:59.

Wednesday, April 13 WOD: CF GAMES 11.3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5

minutes of:

Squat clean

Jerk

Men: 165 lb

Women: 110 lb

Masters (55+)

Men: 135 lb

Women: 75 lb

****Please go to the CrossFit Downtown Augusta

FACEBOOK page for the instructional video on this

WOD! (Or on the CF Games link below)

Watch and learn!

We will be pairing up for this wod and counting

complete, accurate reps. You will need to know what

will count and what will not!! Happy coaching!!

http://games.crossfit.com/compete/workouts/squat-clean-jerk

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.