Monday, November 30, 2009


November re-challenge


Every minute on the minute for 10 min
5 Deadlifts (50-55% 1RM)
10 Push-ups
5 Air Squats

Saturday, November 28, 2009

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

Friday, November 27, 2009


Row 250 m for time
rest 5 min
150 Wall Balls
men 20#
women 14#
rest 5 min
Row 250 m for time

Thursday, November 26, 2009

Happy Thanksgiving!

complete before or after your meal and introduce 1 person to crossfit:

push-up/squat ladder:
start a clock
1st min- 5 push-ups
2nd min- 5 squats
3rd min-6 push-ups
4th min- 6 squats
5th min- 7 push-ups
6th min- 7 squats
7th min- 8 push-ups
8th min- 8 squats
9th min- 9 push-ups
10th min- 9 squats

continue until you cannot complete the required reps in the minute, rest one minute and do the failed round again just completing the reps
if it takes you 10 seconds to complete the exercise then you have 50 seconds to rest, each round starts on the minute.

Have a great holiday guys, we thank y'all for the dedication and drive y'all have for crossfit and for having a great time at each workout. Cheers!

Wednesday, November 25, 2009

Tom's Last Stand

Does this look familiar?
BEAT THE HELL OUTTA t.u. (sweat stain)

2 position clean- hang to power

30 clean and jerks (anyway overhead)

bodyweight wod:
4 rounds for time:
400m run
30 second plank hold

BIG CONGRATS to elyse barnes who got engaged this morning. even though she skipped class for it to happen we are all super excited for her and her future hubby!!

Tuesday, November 24, 2009



3 rounds for time:
400m row
10 man-makers

Body weight wod for out-of-towners:
4 rounds of:
20 push-ups
30 squats
20 sit-ups

Monday, November 23, 2009


Long time PT client, Traci Smith, is now doing CrossFit in the MWF 8:30am "Women's Only" class.

Back squat

For Time:
40 Thrusters
400m run

Friday, November 20, 2009

Organized Chaos

Current "on ramp" athletes learning cobra with big smiles on their face.

Split Squat
3-3-2-2-2/each leg

With a partner gain highest score for:
3 minutes double unders (1pt each, singles are .25 pts)
1 min rest
4 minutes kb swings (1pt each)
1 min rest
5 minutes rowing (1 pt. every 10 meters)
1 min rest
1 minute suicide sprints (1 pt. for down and back)

Thursday, November 19, 2009

Hurry Up and Wait

New athlete (Caleb Venable) in the middle of "Helen" last week during on ramp.

Skill Work:
Double Unders

4 rounds for time:
30 squats
15 box jump
30 sec rest
30 Db chest presses on med ball
15 Db push-press
30 sec rest

post time and weight used to comments

Wednesday, November 18, 2009

born to run, live to pull

This is one of our trainer's (Amy) niece at kyle field!


As many rounds as possible in 20min:
400m run
Max reps pull-ups

Post rounds and pull-up total to comments

Tuesday, November 17, 2009

Ugly Duckling

5 rounds for time:
15 Hang Cleans
20 Sit-ups

rest 10 min

100 push-ups for time

Monday, November 16, 2009

Log Book Anyone?

Log books are in, buy yours this week for $20!

"CrossFit total"
3 attempts at your 1RM of:
Back Squat

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Post total to comments

Saturday, November 14, 2009

Fight gone bad

"fight gone bad"
1min at each for 3 rounds:
sumo-dl high-pull
box jumps
row (cal)

Friday, November 13, 2009

friday the...

A sweat stain is a sign of a good WOD, we want you all to challenge this one next week. Wear your favorite t-shirts next week, work hard, then lay on your backs POST WOD. We'll take pictures of the best ones.

overhead squats

for time:

20 wall-balls
25 double unders
10 burpees
25 double unders
200m run
25 double unders
10 burpees
25 double unders
20 wall-balls

Thursday, November 12, 2009

special report

tabata deadlifts

4 rounds of:
20 sit-ups
50m bear crawl
10 pull-ups

Wednesday, November 11, 2009

Run Forest Run

New shirts are in - $10


For time:
1 mile run
400m run

Tuesday, November 10, 2009

breathe deep

Squat Depth 101

Front Squat

3 rounds for time:
400m row
400m run
box jumps 20,15,10

Monday, November 9, 2009

Keep it Clean

click on the link above to see the video from the CrossFit competition Charlie did on October 25th, Charlie advanced to the finals and placed 10th. He was sore for days, 2 WODS in one day....BRUTAL!

Clean skill Complex
Clean Form- notice the angle of his back and the speed of acceleration and catch.

AMRAP in 20min of:
5 pull-ups
10 push-ups
15 squats

Saturday, November 7, 2009

Short and Bittersweet

Athletes in action.....



Friday, November 6, 2009

The Old Ball and Chain

With a kettlebell complete 5 rounds for time:
9 one arm snatches, both arms
12 overhead walking lunges, each arm
15 Kb SDHP

Thursday, November 5, 2009


The one and only George pretending he is tired.

Skill work
Double Unders

all for time-

3 rounds of
5 power clean and press
10 knees to elbows

2 min rest

3 rds of
15 push-ups
20 double unders

2 min rest

2 rounds of
5 power clean and press
10 knees to elbows

1 min rest

2 rounds of
15 push-ups
20 double unders

Wednesday, November 4, 2009

Only in Horseshoes and Hand Grenades

Ironman Louisville, mile 14 of run

front squats

Tuesday, November 3, 2009

Yeah That Happens

The Helen effect

Standing Press

3 rounds for time of
400m run
21 kb swing (53#)
12 pull-ups

Monday, November 2, 2009

The Morning After

On-Ramp being introduced to burpees

"November challenge"

Back Squat

4 rounds for time:
7 push-press
100 ft. broad jump

post weight/time to comments