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Yearly Archive for: ‘2012’

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28/12/12 Comments Off

It was a short, slow week after Christmas but a good one nonetheless.

Strength:  power clean 5×2-80%

WOD:  EMOM 10min = every minute on the minute
5 hang power clean and jerks 50/35kg
max double unders

After the hpc&jerks use the remainder of the minute to do as many double unders as you can.  Your total amount of double unders during the 10min was your score.

Member Accomplishments

  • Kamca and Alvin took home the arrows

*There will be no yoga class this Sunday and we’ll be closed on Tuesday

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Posted on: 12-28-2012
Posted in: news, strength, Uncategorized, wod

27/12/12 Comments Off

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Happy birthday to Zuzka K.!  I’ll never tell her age but she rolled a 4 and got 108 birthday burpees!, that should help you out.

Strength:  squat 3×3-90%
max hspu
max kb row

WOD:  15min amrap
15 box jumps
12 toes to bar
9 pull ups

Member Accomplishments:

  • Elena achieved her goal of 5 ring dips!
  • Zuzka K. finished all of her birthday burpees
  • Bonnie and Martin are back from an extended vacation
  • Martin made some great progress on his hand stand push ups
  • Elena added 5kg to her working sets on squats
Posted on: 12-27-2012
Posted in: strength, Uncategorized, wod

26/12/12 Comments Off

Welcome back!  Hope that everyone enjoyed the time off.  I know that many of you(us) stuffed your faces with loads of sweets, cookies, cake, dumplings and potato salad and now you’re ready to do some work and get back to feeling like your fit selves again.

To get you all back into the swing of things we went with one of the CrossFit benchmark workouts today.  Helen.  The weather was nice so some 400m runs courtesy of Jezisek(baby Jesus) were bestowed upon you.

Well done to all of you who came in and got to work like you never missed a beat.

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Strength:  Press 3×3-90%
max pull ups
20x goblet squat

WOD:  Helen-3 rounds
400m run
21 kb swings
12 pull ups

Member Accomplishments:

  • Lucy Lew and Lulu took home the arrows
Posted on: 12-26-2012
Posted in: strength, Uncategorized, wod

20/12/12 Comments Off

 

Strength:  press 3×3-90%
max pull ups
20x goblet squat

WOD:  Death by burpees!

1st min – 1 burpee
2nd min – 2 burpees
3rd min – 3 burpees and so on until you can’t complete the amount of burpees within one minute.

Member Accomplishments:

  • We had a tie for the men with The Tom and Lucy Lew both completing 20 rounds + 19 burpees!
  • Kamchamp took the arrow for the girls

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Posted on: 12-21-2012
Posted in: Uncategorized

19/12/12 Comments Off

Today was a blast from the past as we repeated a workout form January 17th of this year.  Maybe there were two of you today who were there for the first one.  Check your books if you think you were!

Today we got in our first shipment of t-shirts and the men’s didn’t last more than 5hours!  We’re getting more soon.   There are only 6 women’s smalls and 1 women’s medium left.

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Strength:  deadlift 3×3-90%
max weighted push ups
max kb rows

WOD:  for time
50 double unders
10-1
kb swings
v-ups
50 double unders

Member Accomplishments:

  • King Arthur is making huge strides on his double unders
  • The Tom completed his first ever workout swinging the 24kg kb overhead
  • Milan got his first Rx hand stand push ups today
Posted on: 12-19-2012
Posted in: news, strength, Uncategorized, wod

18/12/12 Comments Off

Torture Tuesday keeps on delivering the goods.  Yesterday’s festivities were brought to us from this year’s regional CrossFit Games competition 12.4 and it was brutal.   50 Back squats, 50 front squats and 50 overhead squats descending in weight, starting at 60kg and interspersed with a ton of pull ups and lots of shoulder to overheads.

I usually love looking at everyone’s faces when they come in on Tuesdays and look at the board but yesterday I was more scared than happy to see your looks..  Some of you actually looked like you were going to kill me or that you, yourselves would drop dead at any moment.

Once the shock subsided and you all got to work, it was business as usual.  And although a few of you didn’t finish the workout in under the 40min cap, none of you quit!

Big respect to everyone that got the Rx, whether you finished or not, that one wasn’t easy!

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WOD:  for time
50 back squats 60/40kg
40 pull ups
30 shoulder to overhead 60/40kg
50 front squats 40/25kg
40 pull ups
30 shoulder to overhead 40/25kg
50 overhead squats 30/20kg
40 pull ups
30 shoulder to overhead 30/20kg

Member Accomplishments:

  • Luckily for Alvin, Boyband is back home in the US so he gets to enjoy the arrows for a little while.
  • Kamchamp narrowly edged out Lulu to take the arrow for the girls
  • Alex learned how to do kipping pull ups!
  • Elena did 30 push presses with 40kg
Posted on: 12-19-2012
Posted in: strength, Uncategorized, wod

Shirts are here! Comments Off

The first run of 30 shirts is done in time for Christmas.  Get them while you can!  Bring 300Kc to the gym today to get one.

We’ll be printing another set just after the new year with the “strong people are harder to kill” back.

*1 shirt per person

Posted on: 12-19-2012
Posted in: news

17/12/12 – Playboy! Comments Off

Kamchamp – CrossFitter, boxer, kickboxer, trainer, supermom!

Today, I picked up the latest copy of Playboy (as I usually do) and to my amazement there was a 4 page article talking all about the one we call Kamchamp, Kamca Duricova.  Go grab a copy and read all about our awesome girl!

 

Strength:  squat 3×3-90%
max pull ups
max hand stand push ups

WOD:  12min amrap
5 hang power clean and jerk 60/40kg
10 floor wipers
15 lateral bar hops

Member Accomplishments:

  • Petr kicked up into his first unassisted hand stand
  • Alvin and Kamchamp took home the arrows
  • Motha’ T got her first scaled hand stand push ups
  • Ruthless is stringing together double unders now, she’s going to be a force to be reckoned with
  • M’lady’s back!  After a 6 week hiatus Laura’s back in action.  Welcome back.

 

Posted on: 12-17-2012
Posted in: strength, Uncategorized, wod

14/12/12 Comments Off

Another Olympic lifting day done.  Today was a mix of conventional weightlifting and CrossFit; the best of both worlds.  A squat clean/thruster is a horribly painful combination and if I had to choose only one lift to do for the rest of my life that would probably be it.  Don’t get me wrong, I wouldn’t be happy about it but I can’t think of one muscle that this combo doesn’t touch and as a result it’s an incredibly efficient movement for getting a total body workout in a small amount of time.  But yeah..they’re horrible.

 

Tomorrow’s our Christmas party tomorrow evening at Atmoska, starting at 6pm.  Don’t forget to bring a gift under 100Kc!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skill:  squat clean

WOD:  12-9-6-3
squat clean/thruster 60/40kg
chest to bar pull ups
burpees

Member Accomplishments:

  • Lucy Lew and Elena took home the arrows in a welcomed change to the leaderboard
  • Milan got his first kipping pull ups today
Posted on: 12-14-2012
Posted in: strength, Uncategorized, wod

12/12/12 Comments Off

Everyone’s legs were burning today as a result from yesterday’s tabata workout.  Which didn’t make today’s 90% squats easy at all.  But you all championed through.  Kudos.

Not only did you get a great workout in 8min but you also had a little mental workout afterwards, tallying up your scores.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength:  deadlift 3×3-90%
max kb rows
max push ups

WOD:  Tabata (alternating)
push press 35/25kg
jumping lunges

Member Accomplishments:

  • Boy Band and Ria took home the arrows
  • Marek got his first strict pull ups

 

 

 

Posted on: 12-14-2012
Posted in: strength, Uncategorized, wod
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