17/6/13 0
Our last week at 90% has begun and hopefully we’ll see lots of new PR’s when we retest our maxes!
Strength: squat 3×3 – 90%
max pull ups
max weighted push ups
WOD: 20-15-10
burpees
kb swings
*between sets 50 sit ups
Mobility: glutes
Member Accomplishments:
- Kam did her first workout Rx and got her first pull up!
- Ryan Od. and LooseSeal did their first workouts with Rx+
- Congrats to everyone that stepped up and swung some heavier kb’s yesterday.
- Drewcifer and Ryan Od. put up some awesome times
- BaraKuba and Legend got the arrows.
NEWS:
Don’t forget about Boy Band’s going away party this Friday!
All the details can be found here - https://www.facebook.com/events/146426995543945/
There will even be a live boy band!
14/6/13 0
We saw some impressive scores at the end of week. After heavy deadlift session it was time for fun with some hang power cleans. Especially our ladies were really strong.
Strength: deadlifts 3×3 – 90%
max strict pull ups
max kb press
WOD: for time
50 double unders
3 rounds of
7 burpees
10 hang power cleans 60/40
12 sit ups
50 double unders
Mobility: hamstring smash
Member Accomplishments:
- Kippy Du and KamChamp got the green arrows
- Legend was only seven seconds slower than KamChamp, both ladies got under 5 minutes
- LuLu, EleYes, Dora, Hooo, ZZZZZ and Kristyna H. handled Rx weight easily. We got some power ladies here!
- Vojta did the HPCs with 60 kilos for the first time
- EleYes got 10 unbroken strict pull ups. Hats off!
13/6/13 0
It’s been awhile since we had a snatch focused class and many of you are looking much better! A well performed snatch looks so effortless, yet is so hard to perform.
Here are a couple of CrossFit studs doing some singles. http://www.youtube.com/watch?v=y38yQQL5uZA
Skill: hang power snatch
WOD: 15min amrap
5 hang power snatch 50/35kg
10 push ups
15 wall ball
Mobility: partner shoulder
Member Accomplishments:
- Ria and Boy Band took the arrows
12/6/13 0
Yesterday was our hard strength day. Heavy squats, weighted push ups and strict pull ups were a killer. So, for our workout we did an untimed core workout, which proved to be pretty tough as well.
Strength: squats 3×3 – 90%
max strict pull ups
max weighted push ups
WOD: Not for time
50 supermans
50 v-ups
Mobility: pigeon stretch
Member Accomplishments:
- Kippy Du destroyed everyone and got the green arrow. It wasn’t even close.
- Drew completed his goal and got 5 ring dips
- Tomas R. got a PR on his double unders with 90 unbroken
- Stefan squatted 120kg(his old max) twice
- Charlotte got her first Rx push ups
11/6/13 0
Yesterday we decided to try event 6 from the CrossFit Regionals and, sadly, none of us made the 15min cutoff that the regional competitors had. Watching them complete this in under 10min was very humbling, to say the least.
Mobility: banded shoulder
WOD: for time
100 double unders
50 hand stand push ups
40 toes to bar
30 shoulder to overhead 70/45kg
20 front rack lunges 70/45kg
Member Accomplishments:
- Amy and Lulu took the arrows
10/6/13 0
Another classic CrossFit benchmark, Helen, was there to greet you all yesterday and we saw some pretty fast times. KippDu and Lance had an epic battle all the way down to the last pull up and tied with a time of 11:26. Pretty decent. And then the Hamr bros came in and cleaned up as has been the case lately.
Strength: press 3×3 – 90%
max kb row
20 pistols
WOD: Helen – 3 rounds for time
400m run
21 kb swings
12 pull ups
Mobility: thoracic spine
- Johnny and Ele(yes) took the arrows
- Irina put in a great effort and learned how to climb the rope
- The Zdenek made some huge progress with his pistols
6/6/13 0
Today’s workout was one of the classic CrossFit benchmarks, Cindy. 2omin of body weight movements.
Funny how quickly 20 min can go by when you’re sitting at home relaxing and how long 20 min can seem when you’re in the middle of a horrible workout.
Skill: Turkish get ups 10x each arm
WOD: Cindy 20min amrap
5 pull ups
10 push ups
15 squats
Mobility: partner shoulder
Member Accomplishments
- The Tom and Ria took the arrows with some impressive scores
4/6/13 0
Short but not easy was yesterday’s workout.
Skill/Make-up: Squats or goal work
WOD: 21-15-9
hang power clean 50/35kg
thruster 50/35kg
Mobility: banded shoulder
Member Accomplishments:
- Ele(yes) read the blog yesterday and took it to heart, taking the arrow for the girls
- The Ox took the arrow for the guys
