Tuesday 100202

After a few weeks of watching the 530 class doing there thing, it was great to have Shelly with us on Monday night.  What a great example of how beneficial strength is to an athlete.  This guy’s built like a truck!  Congratulations Shelly on your first CrossFit workout.  Way to push him ladies!

Refer to Monday’s Workout here.

Post Loads and times to Comments.

Monday 100201

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Ty and Lisa Vanhorn fall into a lifeless pile after Friday’s WOD.  Still smiling…

Warm/Roll/Premove

Pullup work

WOD

2mins WALL BALLS

rest 60 sec

2mins KETTLE SWINGS

rest 60 sec

2mins BOX JUMPS

rest 60 sec

2mins ROW

keep track of your numbers for each exercise (distance for Row).

Post Times and Loads from your WOD to Comments

Friday 100129

Went to a fintness conference last weekend. Decided to pass on this…

Got a chance to take our new timer for a run today with some Tabata Squats.  Congratulations to those of you going through that for the first time.  It’s kind of like a right of passage in CrossFit.  I was proud and motivated while I watched you guys really get after it.

Warm/Roll/Footwork

Tabata Squats

Rest one minute

400m Run

WOD

For Time.  Alternate between exercises with the following reps:

PUSH PRESS:  20,15,10,5

SIT UPS:  5,10,15,20

POST TIMES AND LOADS (INCLUDING NUMBERS FOR TABATA) TO COMMENTS

Thursday 100128

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PR of Note:

Congratulations Tawni on 38 double unders!!  Expect a response from Jenny…DUELING BANJO’S!

6AM COMMUTORS!!!

Premove/Roll out/Footwork

Shoulder Mobility/Hip Mobility

5 Rounds of Cindy (goal is to finish in 5mins or under–maintain intensity)

Ring work (Stabalization/Negatives/Dips)

Comments Off on Thursday 100128

Wednesday 100127

[vimeo]http://vimeo.com/1751907?pg=embed&sec=1751907[/vimeo]

What do you think of the video?  Do you know your weaknesses?  If so, are you working on them?  Did you see anything you want to try?

Post any thoughts, and of course your times and loads to the Comments section.

WOD

DEAD LIFT: 3,3,3,3,3

Tuesday 100126

We started our CrossFit310 Women’s Bootcamp today at Valley Park and it was awesome.  There was a little bit of squating,  jump rope,  stair work, running, pushups, and a whole lot of fun.  You can still join.  Check it out.  9:30 Tuesday, Thursday, and Saturday.

2 month commitment @ $125/month

We have also started a 6:00 am class on Tuesday and Thursdays.

6am Wod (same as last Friday’s classes):

10 Broad Jumps

21 Kettle Swings

24 Pushups

Post times and loads to Comments

Monday 100125

WOD

3 Rounds for time:

400 m run

8 Hangcleans

Awesome work everyone.

Post loads and times to comments.

Friday and Saturday 100122-23

Is this how a revolution starts?

6am and a new book?  It might be the beginning Liz’s revolution…

Keep your eye on this site to hear how it goes, and who’s coming with her.

WOD

(thank you CrossFit Hollywood for the WOD idea)

Broad Jumps 10

Kettle Swings 21

Pushups 24

Post loads and times to comments.

Wed and Thurs 100120-21

Sorry bout the issues with the Comments sections lately.  I had to fix something with the website.  Everything should be working fine now.

Ty, you are now able to post those 10 workouts you’ve been meaning to get to…

And now…

BOOT CAMP ADVERTISEMENT!!!

Valley Park 930am Boot Camp starts this Tuesday (Jan 26th).  Commit to something!  Bring a friend who’s been promising to start working out again.  Let’s do it together.

–Three days a week.  Eight week commitment.

–$10 a session.

–Fun.  Challenging.  Intense.  Satisfying.

No universal WOD today.  Post your individual workouts from class or your own session.