Crossfit Games!

Congratulations to Courtney and Aaron who competed this weekend in the CrossFit Games held down in California.  They both made us proud with their performances!  

Great job to you both!

Saturday was a great day for a partner workout so we paired up and did partner ladders for the workout.  Since the classes were small Nathan and I got a chance to jump in to the workouts.  Whew, you guys work hard! Group always gives me an extra boost to push harder and rest less.  Thanks!

Workout was:

row 1000 meters

ladder 10-1

wall ball 

box jump

ring row

2 minute L-sit

Helen rings in the fourth

Congratulations to the one and only Joe Fury for finishing Helen in 9:57!  

 

We had a great start to the holiday weekend with the benchmark workout "Helen"  Orion set a new gym record with a time of 9:18 and Lauren did the workout as prescribed in 10:48!  Mark, Katie, Jamie and Joe all finished in under 10 minutes!  Great job everyone!

workout was:

"Helen"

3 rounds

run 450 meters

21 kettlebell swings (24 k for males, 16k for females)

12 pull-ups or 24 jumping pull-ups

Throwdown

Melissa and Sean both had new deadlift pr's today.  Sean pulled 400 x 3 and Melissa pulled 205 x 3!  So we have come up with a little challenge, first couple to reach a combined 700 lb deadlift wins dinner at Nuestra Cocina.  Anyone else interested can throw their hat into the ring anytime!  Let the games begin!

We started with 5 sets of 3 deadlifts and then did a 45/15 for time. 

Have a great 4th of July everyone!  

Workout was:

3-4 rounds

45 seconds of work/ 15 seconds of rest

ball slam

superplank

walking swings

shuttle run

ring hold

strength + skill

Here are some photos of Lynn (Boots) when she first started with us back in February.  Note the 5 pound weights she is using for thrusters and her squat form needed a little work.  Lynn has been very consistent with her training and made huge strides in her strength and flexibility!

Here is Lynn during yesterday's workout.  35 lb kettlebell high pulls!

And check out that squat depth and form.  Huge improvement!  

Way to go Lynn!  Keep up the great work!

Not every workout needs to be done for time and max effort so Wednesday in class we focused on strength and skill development.

Workout was:

4 rounds

kettlebell hi-pull/snatch - 5 each side

double kettlebell front squat - 5 

ring push-ups - 15

rest 1 minute after each round

4 rounds

turkish get-ups - 3 each side

knees to elbows - 10

rack walk to gate

rest 1 minute after each round

Where's the cardio?

Nathan and I both set new pr's for deadlifting today.  

Here's Nathan pulling 400 lbs for 3 reps

Here I am pulling 235 lbs for one rep

Tuesday night's workout was one that you either loved or hated.  For skill we worked on handstand push-ups, box jumps and pull-ups/muscle ups.

 

Workout was:

4 rounds

row 500 meters

run 450 meters

rest 3 minutes between rounds

Double the fun

Monday night in class we focused on the thruster for skill and paired it with l-sits.  Great job to Lauren on her thrusters, she made 83 lbs seem easy with her excellent technique.  

workout was:

4 rounds

100 jump ropes

or

20 double unders

20 kettlebell swings

Mark's Daily Apple has come up with a 30 challenge to all their readers to try the primal lifestyle.  The site has lots of recipes, tips and recommendations to get you started.  Act "As If" - A 30 day primal health challenge