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14/5/13 0

 

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So, we’ve been planning this 5km run for three weeks but the weather forecast was always a bit uncooperative.  Today, however, was a gorgeous day for a run.  The route was beautiful, which made the run a lot more bearable.  The temperature was great and the sun was out.  Couldn’t have been better.

For some of you, today was the first time that you ran that far of a distance.  Congrats!!

Member Accomplishments:

  • Ria got the arrow for the girls
  • Johnny ran 5km to the gym, ran 5km for the workout, got the arrow and ran 5km home.  Easy day.
  • Sam L. got the Rx+ for getting lost on the way back and still managing a decent time.
Posted on: 05-15-2013
Posted in: health, strength, Uncategorized, wod

12/3/13 Comments Off

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Today was “old warmup” day today – which I’m personally thankful for. But Joey made sure to have plenty of thrusters in the workout to compensate – cheeky Amy.

I sent out the invite to my farewell soirée last night – if you did not receive said invite I take it as a personal insult that we aren’t Facebook friends.*** My personal pride aside, everyone is invited so make some space for Blinkat(ing) on Friday, March 22nd (@ 9:00pm). Here is a link to the Facebook Event.

***PS I love you all

Strength

  • Wendler Press

Workout – 15 minute AMRAP

  • 5 thrusters
  • 10 push-ups
  • 5 toes-to-bar

After party

  • 2 minutes of box jumps

Member Accomplishments

  • A Very Happy Birthday to Katka S!!
  • The Ox did his first bar muscle up
  • Jaime did her first box jump
  • I’ll give you two guesses as to which man/woman combo took home the arrows but you’ll only need one (hint: they always win)
  • Ina gets the Tony Montana PTL award with her impressive 11 round 10 rep performance (and 30 box jumps to boot)
  • I must admit that Barakuba was looking pretty jacked post-paleo challenge, kudos for sticking with the diet Kuba!
  • A whole bunch of peeps beat T Mobil today
Posted on: 03-12-2013
Posted in: health, news, wod

26/2/13 Comments Off

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First of all, a very happy name day to our very own Dora the Explora’. In her honor, a workout for you featherweights.

We also did some leg and butt-sculptors aka squats aka “sittin’ on an air chair” aka the toilet seat. I made up that last one, I think it’s the best one.

Strength

  • Wendler Squat

Dorota – for time

  • 60 wall balls
  • 50 sit ups
  • 40 lunges
  • 30 knees-to-elbows
  • 20 burpees
  • 10 hand-stand push-ups

Member Accomplishments

  • As mentioned before, a joyous name day to Ms. Dora
  • Ele(yes) did her first Rx HSPU workout today
  • Boy Band and Kamc(h)a(mp) took home the arrows – boooooooring
  • Michal took home the PTL Tony Montana award for the day – kudos
Posted on: 02-26-2013
Posted in: health, news, wod

19/2/13 Comments Off

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Just a warmup and a workout today. On paper that sounds nice, in reality it was….heavy.

Crappy thruster warmup followed by:

Workout – 5 rounds for time

  • 15 deadlift (60 kg men / 40 kg women)
  • 12 hang power clean
  • 9 front squats
  • 6 push jerk

Member Accomplishments

  • Anyone who did it Rx: Lance, T Mobil, Kamc(h)a(mp), Tomas K, Ox, Legend, Lucy Lew, Ele(yes), King Arthur, and Braden
  • The PTL red circle goes to Ele(yes) – which is the woman formerly known as Elena (Eleno in vocative)
  • The arrows go to Kamc(h)a(mp) and Danny the Ox!
Posted on: 02-19-2013
Posted in: health, news, wod

12/2/13 Comments Off

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A nice complement to heavy thrusters has always been heavier front squats :0. As if you didn’t hear it enough today: “keep your chest up, elbows to the ceiling.”

Also we did some butt and overall leg-toning with Wendler squats. Crossfit not only makes you strong, but also makes you too sexy for your shirt (just ask Lucy Lew or Right Said Fred – video below)

Strength

  • Wendler squat

Workout – 3 rounds for time

  • 10 chest-to-bar pull-ups
  • 10 front squats (75 kg men / 50 kg men)
  • 10 burpees

Member Accomplishments

  • The “non-Ox” Danny gets the PTL Tony Montana Award for the day
  • President Reagan/Carter, fresh off Air Force One, came in for a workout
  • All those that Rx’d get a special shout: Boy Band, T Mobil, Lance, Kamc(h)a(mp), Tomas K., Macklemore, and Lucy Lew
  • Hayden McCoy keeps showing up and (THUS) keeps improving (6 days in a row – excl Sunday)
  • Kamc(h)a(mp) and Alvi took home the arrows

***BLOG BONUS QUESTION: is it proper English to say “look at all these people doubling-under!” OR “look at all these people double-undering!”

Posted on: 02-13-2013
Posted in: health, news, wod

8/2/13 Comments Off

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Happy Friday!! To start the weekend we wanted to give you something “short and heavy.” And to all of you with your minds in the gutter, I know what you’re thinking…and the answer is “yes it is.” (that’s hilarious)

You know the drill: crappy warmup, lift training, then workout.

Skill

  • Hang power clean / Push Jerk

Workout – 3 rounds for time

  • 12 deadlift (70 kg men / 50 kg women)
  • 7 hang power cleans
  • 6 push jerk

Member Accomplishments

  • Anna gets our Tony Montana PTL award for today
  • Boy Band and Kamc(h)a(mp) take home the arrows – kudos to the champ with the only female Rx

 

Posted on: 02-8-2013
Posted in: health, news, Uncategorized, wod

5/2/13 Comments Off

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First of all, Happy Birthday to Grant. Our gift to you: 81 burpees. You’re welcome.

Our second gift, to the whole class, was this lovely workout. At least Joey changed the warmup to offer some relief.

Strength

  • Wendler Press

Workout – 20 min AMRAP

  • 10 thrusters (45 kg men / 30 kg women)
  • 10 push-ups

Member Accomplishments

  • Sam is much improved all around, but she crushed her push-ups during today’s workout
  • Florbert / Macklemore, in a show of unbelievable hospitality, literally gave me the jacket off his back – thank you again for that and some good karma is coming your way
  • As mentioned, Grant received a lovely gift of birthday burpees
  • Tomas R. received the Tony Montana PTL award for the day
  • Boy Band and Ria took home their respective arrows
Posted on: 02-5-2013
Posted in: health, news, wod

1/2/13 Comments Off

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Friday, the door the weekend according to some, is here. In case you hadn’t heard: tonight is the Crossit Committed mixer! Come out, meet new people, have a Paleo margarita, do some burpees in the bar – you know, regular party-type things.

Oh…we also had a workout today.

Skill

  • Hang power snatch & overhead squat

Workout – 5 rounds for time

  • 9 deadlift (60 kg men / 40 kg women)
  • 6 hang power snatch
  • 3 overhead squats

Member Accomplishments

  • Jasen much improved on his overhead squat and hang power snatch
  • Sam killing the double unders
  • Boy Band and Kamc(h)a(mp) with the arrows
Posted on: 02-1-2013
Posted in: health, news, wod

29/1/13 Comments Off

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Cau (or ciao or “chow”)

Tuesday is one day closer to the weekend – which means Tuesday > Monday. Also, Tuesday always seems to be a great workout. Today was no exception.

Strength

  • Wendler press

Workout – 4 rounds for time

  • 15 front squats (60 kg men / 40 kg women)
  • 12 toes-to-bar
  • 9 burpee box jumps

Member Accomplishments

  • Kamc(h)a(mp) and Alvi took home the arrows – if they were in Hollywood they would be called Kamchalvin :)
  • Dora the Explora’ is the first recipient of Crossfit Committed’s “suffering” award** (idea courtesy of Oliver White) because of her awesome performance Rx-ing the workout today

**Post a clever nickname for our new “suffering” award – the person with the best name for the award (decided by a panel of judges) wins a Crossfit Committed t-shirt!

For the record I wanted to call the suffering award either the Tony Montana or the Rick Ross because of the videos below:

Tony Montana

Rick Ross

Posted on: 01-29-2013
Posted in: health, news, wod

25/1/13 Comments Off

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Happy Friday Crossfit Committed! We figured the best way to start the weekend was to destroy your legs – thus today’s workout. First a few heavy deadlifts to set the mood, then some pistols and front squats.

You’re welcome.

We also tried the second version of “Utah Warmups” with plank holds and wall balls.

Strength

  • Wendler Deadlift

Workout – 20 minute AMRAP

  • 10 pistols (alternating, 5 each leg)
  • 20 double unders
  • 10 front squats (40 kg men / 25 kg women)

Member Accomplishments

  • Lukas did his first double under workout as prescribed
  • Michal did his first ever Rx workout
  • Alvin and Kamc(h)a(mp) took home the arrows

Have a great weekend!!

Posted on: 01-25-2013
Posted in: health, news, wod
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