Hang Power Snatch

WOD

Five rounds for time of 

Hang Power Snatch 6 reps 95//65

Wall Ball 20 reps 20/14

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Dutch jumping at the Shelby Garage Box!

Tomorrow we will have open gym at the 8,9,10 WOD times! Come and work on skill, do a WOD or just hang.

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Comments

Pam commented on 30-Apr-2010 08:47 PM

CFFTW WOD: 7:57 w/ 35# bar for HPS. Haven't done wall balls in a LONG time! Great to be back in the box!

Kimberly commented on 30-Apr-2010 09:01 PM

nice job pam!!! 10'59" for me. 45# bar and 14# ball.

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Back Squats

Back Squats 3x5

Rest

10! - 10,9,8,7,6,5,4,3,2,1 reps of 

Pull-Ups

Burpees

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Paige, Reed and Corey do anterior reaches...harder than they look!

Zoi-Fitness, we got it!

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Comments

Aaron Russell commented on 29-Apr-2010 04:08 PM

Had to kinda make up my own WOD today. Did a 7K run then Followed with a 3x30 push-up a 3x50 Situp and a 3x50 airsquat.

Reed commented on 29-Apr-2010 07:20 PM

Back squat 185-205-225-245-265(that's a new PR for me!!!) 7:02 on the pull ups and burpees. Good group tonight. Some new faces in the box and they did really good, stick with it. It gets much harder but u get better too!!! Everyone did awesome but you should all ask Athena how her pull ups went!!! Ok I have to spoil it, she freaking killed 'em!!! I told you could.

Corey commented on 29-Apr-2010 08:18 PM

Back squats - 185-205-225-245-255(2). Good job on the squats Reed. 5:29 on the pullups/burpees. Yes, Athena killed the pullups!

Peter commented on 29-Apr-2010 08:21 PM

Hit the box for the first time on a Thursday morning. Good times.
It was a lot easier getting up & 6 I have to admit.
Backsquat: 185-205-225-235-255. 5:50 on the Metcon. I slept in Wednesday. I thoughT I'd give Terra a break.

Tina Neuwirth commented on 29-Apr-2010 08:23 PM

Pete, better not get used to that later time. The Friday crew would miss it's King!

Kimberly commented on 29-Apr-2010 08:29 PM

nice job guys!!!
i decided to really work on my form as last time i did these i didn't go low enough. go a set 65-85-95-95-105. 8'20" on the rest i think. good WOD this morning. onto the blue band...eventually no band!

Troy commented on 29-Apr-2010 09:04 PM

Backsqts: 135-155-175-195-205(2). 6:00 on pull-ups/burpees. Athena Bobena ROCKS! Nice work Reed.

Peter commented on 29-Apr-2010 10:05 PM

Tina, I won't get use to it! However, I am in Omaha right now and had to get a
Crossfit fix before I left. See you next week.

Athena commented on 29-Apr-2010 10:35 PM

Thanks, guys! =) Backsquats: 115-135-145-155-165. 8:51 on the metcon AS PRESCRIBED!!!!!!!! WHEEEEEE!!!! This past week, I was just obsessing over dead hang pull ups. I still have to work on that kipping swing because I am still a little bit off timing in some of them but I'm just super happy that I was able to do this WOD as prescribed! You guys did great!!!

Peter commented on 29-Apr-2010 10:51 PM

Tina, I won't get use to it! However, I am in Omaha right now and had to get a
Crossfit fix before I left. See you next week.

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AMRAP

WOD

AMRAP in 15 minutes of

Row 400 meters

KB Swings 12 reps 1.5/1 pood

Lunges 10 reps 

Knees to Elbows 8 reps

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Thanks Clayton for the sweet sled!

"Strength and beauty are painful..." 

Comments (6) | Permalink |

Comments

Chad commented on 28-Apr-2010 12:35 PM

More strength than beauty with Clayton. :)

Tina Neuwirth commented on 28-Apr-2010 05:40 PM

Holy cow...did the WOD from Saturday subbed pull ups (all real) and dips (first two rounds real then red band): 6 rounds. Arms are tired!

Michele commented on 28-Apr-2010 06:19 PM

Home WOD today - 1/2 mile run (POSE practice) 4:00 Walk 2:00 then 1/4 mile run 2:03. Walk 2 minutes. Double-under practice. Finally getting the hang of it!!!

Robbie Courtney commented on 28-Apr-2010 08:30 PM

Great 5:30 pm WOD today. Completed 4 Rounds with extra 200 plus meter on ROW. Cotton Mouth City by 2nd round. Took a fall on 4th Round of Knees to Elbows, but I "STUCK" the landing. LOL

Athena commented on 28-Apr-2010 09:59 PM

I give that landing a "10", Robbie! 4 rounds + 215m row. My legs just got heavier and heavier as the WOD progressed! Great job, Troy and Robbie!

Troy commented on 28-Apr-2010 11:44 PM

4 rounds + 400m row w/1.5 pood KB. Whew...that one will toast your buns!

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Shoulder Press

WOD

Shoulder Press 3x5

Anterior Reach 3x10

Tire Jumps 100 for time

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Reed swinging the bell!

Take the time to look over the Food Blog for a new link to some good recipes and nutrition training principles posted today. Also, the ATO2 Endurance blog has got some great training WODs and pics! Check these blogs out regularly for new updates!

Comments (7) | Permalink |

Comments

Tina Neuwirth commented on 27-Apr-2010 10:07 AM

Weighted Pull ups 3-3-3-3-3: 0-5-8-10-12. 50 burpees for time: 2:10 (PR by 28 secs). Good day! Enjoy the tire jumps, sounds like fun!

Brady commented on 27-Apr-2010 04:25 PM

hit it at school. shoulder is bugging me so I concentrated on some weak points. 6x200m runs - 34, 33, 32, 32, 31, 30 with a 90s walking recovery between runs. 12 min recovery then back squat 10 sets of 3 @ 185# with 1 minute recovery (speed reps). 5x5 step ups on 20' box - 185, 185, 185, 185, 225. finished with 3x20 GHD situps.

Corey commented on 27-Apr-2010 07:25 PM

Elisabeth, if you read this you need to post how the certification went last weekend! Shoulder press - 105-115-135-145(2)-135. Anterior reaches then 100 jumps on the big wheel - 3:35. Much harder than I thought it would be, but aren't they all? Will do a bike endurance wod tonight.

Troy commented on 27-Apr-2010 07:54 PM

Shoulder press - 80/90/100/110/125(1), big tire jumps - 4:55.

Paige commented on 27-Apr-2010 09:10 PM

Shoulder press - 35-40-45-50-55
Anterior reaches
100 Bubba tire jumps - 6:06

Michele commented on 27-Apr-2010 10:33 PM

5X3 Shoulder Press - 55,55,60(2),55,55. Anterior Reaches 3X10 - those are hard! 100 Tire jumps - Bubba Tire! 5:13

Athena commented on 28-Apr-2010 10:00 PM

35-45-55-65-75(1). 100 tire jumps on the bubba tire 4:51.

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AMRAP

WOD

Five rounds for time of

Thrusters 8 reps 115/75

Run 400 meters

Box Jumps 12 reps 20"

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Remember to continue to schedule when attending classes. If you are having problems scheduling, notify the office or contact us via e-mail. 

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Comments

Michele commented on 26-Apr-2010 11:21 AM

Ladies Boot Camp WOD
2 rounds for time: 100m run,10 burpees,100m run,20 pushups,100m run,30 situps,100m run,40 pvc push press,100m run,50 air squats. Time - 19:15. Then double-under practice.

Tina Neuwirth commented on 26-Apr-2010 01:14 PM

What a beautiful day for a run! 1 mile for time: 6:50 PR! Then 1 mile tempo run (which was supposed to be 8:48-9:11): 8:15 (and that one felt good). Yeah! Have a great Monday! Can't wait to see the AM crew on Friday. I missed you guys!

Brady commented on 26-Apr-2010 07:50 PM

Hit it at school. It's nice when you have a track handy. rx'd 15:51.

Athena commented on 26-Apr-2010 07:59 PM

23:43 as RX'd. Running...BLEHHHHH....

Troy commented on 26-Apr-2010 09:18 PM

20:36, 95# on first 3 rounds then 85# on last 2 rounds. Good vibes in the Box tonite!

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Rest Day

WOD

Rest Day

CrossFit bahama style, jammin man!

CrossFit bahamas does not exist, but where ever we are at, we can CrossFit! That is one of the beauties of CrossFit. It can be performed in some of the most austere environments or places. I went to my 25th highschool reunion last night with Michele. It was fun to see old friends, most who I did not recognize. One thing for sure, CrossFit is the way to go when it comes to developing more functional and youthful physiques! Michele looked great and the other ladies paled in comparison. We had a great POSE Running workshop yesterday. I will be sending e-mail attachments to those who attended. Thanks again for your participation!

Great ride this am Clayton! 

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MetCon

WOD

AMRAP in 14 minutes of 

Muscle-Ups 2 reps (substitute 4 ring/bar dips and 4 ring/bar pull-ups per rep)

Wall Ball 8 reps

Double Unders 20 reps

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The Science of Training

It is indisputable at this point that CrossFit works! All over the media, in mainstream print and in exercise circles, constantly varied, high intensity, functional movement is gaining momentum as the most effective way to develop GPP. It never ceases to amaze me how the science of what we do holds true. Take a look at the graph above. This is a graph of a 10x250m Row CFE WOD. The two lines with triangle and square data points represent times on a linear graph from one row to the next. The goal is to hold or improve on your time over the duration and start out strong with no reserve! As you can see, as time progresses, rowing capacity decreases. For me, there was a significant decrease in capacity of 4 seconds. Ultimately, myself and Clayton ended up about the same place with Clayton beating me by .8 secs overall. So, the morale to this story, know your training, know your body, and know that your training is based on science and evidence!

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Comments

Athena commented on 24-Apr-2010 03:30 PM

5k row 26:24.... Thank goodness for the Food Network!

Corey commented on 24-Apr-2010 05:43 PM

Way to take on the 5k row Athena! It can be a mental beatdown.

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Row-GHD-Pull-Ups

WOD

Row 2000 meters for time

Rest

GHD Hip Ext 3x20 followed by 3 x max rep Pull-Ups (max reps performed without coming down from bar in each set)

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If you are coming to the POSE Running Workshop tomorrow, contact us through e-mail or on the blog. We will be having a pot-luck lunch afterwards and we need to determine what foods are being brought. 

"Failure is a key ingredient success. Without it, there is no way to know when we succeed!"

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Comments

Kimberly commented on 23-Apr-2010 09:29 AM

i'm gonna be there tomorrow!

Erin commented on 23-Apr-2010 12:31 PM

ROW: 9:59.9 Juuuust made it sub 10. :) Pull-ups with the cursed Black Band 18-9-9. I should have used the Green band, but I couldn't stand to post such incredibly low numbers. Happy Friday, everyone!

Candace commented on 23-Apr-2010 02:25 PM

Im coming tomorrow +1!

Corey commented on 23-Apr-2010 06:21 PM

2000m row - 6:56.1. PR by 8 sec. That was a killer! But well worth it once I recovered! Had to leave so will do the pullups later.

Michele commented on 23-Apr-2010 07:17 PM

2000m row - 9:25. Max pullups, blue band - 9,8,6

Michele commented on 23-Apr-2010 07:21 PM

Forgot to post from Ladies Boot Camp this morning. 5::00 wall ball reps - 100. Used 14#. Took too many breaks!

Brady commented on 23-Apr-2010 09:19 PM

Awesome time Corey. I just did a 2000m run then 3 sets max pulls. Ill have to try and get that 2k row in soon!!

Troy commented on 23-Apr-2010 10:58 PM

2Km row - 8:22, Pull-ups 20/16/12. Way to kill
it Corey.

Tina Neuwirth commented on 24-Apr-2010 08:00 AM

Way to go Row Master!

Paige commented on 26-Apr-2010 01:19 AM

2000M Row - 9:49 and some change. Max pullups with the green band - 22-9-12

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AMRAP

WOD

AMRAP in 12 minutes

Run 400 meters

KB One Arm Power Snatches 10 reps (5 ea arm)

Jump Switches 20 reps (10 ea leg)

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World Record Fastest Mile in a Bomb Suit

Check this out! I was talking with a friend and she mentioned his new world record. Sgt. Duff is a solider who is now stationed overseas. When I had heard what he had done, I just casually stated, "I bet he CrossFits." Sure enough, she showed me this video and story and that is exactly what he does as his GPP program. Sweet!

If you are planning to come to the POSE Running WorkShop Saturday, please notify us via email or by blogging. Remember to bring your favorite food to snack on afterward!

" It is the greatest reward to find yourself looking back down at the bottom of the mountain. What is your mountain?"

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Comments

Michele commented on 22-Apr-2010 06:19 AM

Surely you don't mean "favorite" food? That would be Paleo- or Zone-friendly food! See y'all at the workshop!

Brady commented on 22-Apr-2010 05:24 PM

Just hit the WOD at school. 55# snatch and used 25# vest for fun. 4 rounds and 50m run.

Corey commented on 22-Apr-2010 07:11 PM

35 min bike on dman's bike at the box at near highest gearing and resistance and maintained a 90 rpm pace (Checked every few minutes and adjusted accordingly). Each 5th minute I switched to the highest gear and sprinted all out for the full minute. What a burner! Probably the most I've sweat in a while. Then 5 sets of 20 ghd hip extensions w 1 min rest in between.

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Push Press

WOD

Three rounds for time of

Push Press 10 reps

Box Jumps 15 reps

Sit-Ups 20 reps

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If you are planning to come to the POSE Workshop on Saturday, please e-mail or blog to let us know. Also, remember to bring a side dish if you are going to stay afterward and eat with us! Look forward to seeing everyone there!

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Comments

Candace commented on 21-Apr-2010 06:41 PM

Did my first WOD today! I kicked ass! Time 8:29 WOD-3 rds for time, 400m row 25 squats! Spin class is harder!

Michele commented on 21-Apr-2010 07:50 PM

CFFTW WOD - 6:00 with 45# push press.Good one!

Corey commented on 21-Apr-2010 07:52 PM

Good time Candace. Glad to have you! But, if spin class is harder then next time go faster and leave it all at the box. Every wod is driven by what you put into it. Today's wod - 4:41 with 135# and 24" box.

Corey commented on 21-Apr-2010 07:53 PM

By the way, Darin..... thanks for the flattering picture!

Brady commented on 21-Apr-2010 09:26 PM

Hit the wod at school. Gettin ready for district track at our place this week so prolly won't be around till next Monday. 135# and did 20 box jumps instead if 15. Box not quite 24'. 3:22 and then a 1.5 mile run with weighted vest for cool down.

Athena commented on 21-Apr-2010 09:27 PM

5:34, 55# PP and 20" box. Welcome to the box, Candace! That was just Darin's way to not scare you away =)

Tina Neuwirth commented on 21-Apr-2010 09:40 PM

Corey, nice pic. I was wondering who D captured there! Nice time with a heavy weight and a big box! Brady, way to kick butt away from the gym! Candace, welcome, hope to meet you soon, and I agree with Corey...definitely go harder next time. ANYTHING in there can lay you out on your back if you go fast enough! Today, we did some low bar back squats: 135-155-175-185(not deep enough)-185-195-205. Tried 215 for a PR but failed at the bottom. I'll get it next time. Then did ring dips 1-1-1-1-1-1-1. Might do some weight next time. Working toward that illusive muscle up. D, I think I'll be ready to come work with you on it in another month.

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