Wednesday – 06/06/12

Strength
12min of Snatch (full squat) Practice

 

Conditioning
“Nancy”
5 rounds for time of:
400M Run
15 Overhead squats (95/65)
20min time cap

Tuesday – 06/05/12

Everyone is improving quickly on the lifts. It’s actually quite impressive considering the number of you that I assume have never touched a barbell before. The lifts are complex and dynamic. They are not easy to do well, and impossible to due perfectly. Unless your name is Leonid Taranenko. That’s 586 lbs he’s holding over his head. Yeah… that’s what I thought the first time I saw it. The point is, the lifts are fun, challenging and eventually you will be good at them, but not over night.

Tuesday we get to do something else that’s fun and challenging…

WOD 06/05/12

Skill
7min of Handstand practice
7min of Deadlift practice

Conditioning
“Diane”
21-15-9 reps for time of:
Deadlift (225/155)
HSPU (Handstand Pushups)

Don’t let the handstands discourage you. As always we will scale everything from advanced to first timers! See you at the gym.
 

Monday – 06/04/12

Please pay your dues for June if you haven’t done so, Thanks! There is a “Member Links” area over on the right. I will continue to add information and links there over time. The records are updated from last week. Monday will be technical. We need to to fit a lot into a short amount of time. Please be on time and hustle through everything as requested. Now go lift something heavy.

WOD 06/04/12

Strength
15min to establish 1RM Clean & Jerk (full squat & split jerk recommended)

Conditioning
3 rounds for time:
Run 400m
7 Clean & Jerks @ 70% (of above)

Friday – 06/01/12

We will have a team workout Saturday morning at 9:00am! Start your weekend off right!

WOD 06/01/12

Strength
12 minutes to work up to a 1RM Push Press

Conditioning
For total time:
25 Burpees
3 rounds of:
15 Ring Dips
50 Double-Unders
25 Burpees

Thursday – 05/30/12

Shirts are in, get them while you can. $15.

Each month we will have a benchmark WOD. We will do it once at the beginning of the month, and once at the end of the month to gauge increased performance. This month it was our very own Introductory Physical Fitness Test. Today we find out how much we improved over the past three weeks (or since your first day).

Side Note: We’ve done a lot of pullups the past few days. More than we normally will in a short time span. Hand care is critical. Wash and dry your hands immediately following workouts. Pumice stones work well to keep them smooth, and moisturizer will keep them more durable and soft (even you fella’s). 

WOD – 05/30/12

Strength
12min of Deadlift technique work, if technique is PERFECT work up to heavy set of 3

Conditioning
“CrossFit Wylie Intro PFT”
1 Round for Time:
Run 400m
30 Squats
30 Situps
15 Pullups
15 Pushups
(compare to 05/07/12)

Wednesday – 05/30/12

Dues for the month of June are due and more T-shirts are on the way.

Tuesday was fun, we had lots of new faces, I look forward to getting know everyone better and seeing some ridiculous results over the next few months. Summer is upon us, and it’s “Shred Season” as one of my buddies aptly put it. But I want you to remember that being fit is not seasonal. It is a lifestyle. I have yet to meet a person that was committed to a healthy lifestyle and unsuccessful in the rest of his life. The two do go hand-in-hand. Small choices we make everyday about who we are and who we want to become will literally shape us and our children’s lives for years to come, and it’s never to late to start making better choices.

Masters Division CrossFit Games Competitors, Age 45+
-Courtesy CrossFit.com

WOD 05/30/12

Strength
15 minutes to establish a 1RM 3 position (Full/Hang/Tall) Snatch

Conditioning
5 rounds for time of:

3 Muscleups
-or-
3 Chest-to-Bar Pullups + 5 Ring Dips
18 Wall Balls (20/12)