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Archive

Jerks

Tuesday, October 11, 2011

WOD

Dynamic mobility before the WOD

Split Jerks 2x5

Rest

AMRAP in 4 min of;

Deadlifts 8 reps 205/155

Burpees 16 reps

Post loads and rounds to comments

Posted by: Darin Deaton

Push Jerk - Split Jerk

Thursday, February 24, 2011

WOD

Dynamic mobility before the WOD

Push jerk - Split jerk 2x5 (perform 2 push jerks and then 2 split jerks with same weight, then progress to next set, complete 5 sets)

L-sit Holds 3x max hold (use paralletes or rings)

Handstands 3x max hold (scale to headstand if needed, handstands can be held against wall if able to perform or freestanding)

Post loads and times to comments

Check out the new CrossFit Gymnastics link here on the homepage in the right column. Great transitional and skill work to improve bodyweight gymnastic movements!

The "Girls Night Out" date has changed. If you are a lady, you should have received an email with new details. Also check the calendar!

The box will be closed March 5th for the CrossFit Endurance Course. Please mark your calendars, it is also on the schedule.

Posted by: Darin Deaton

Split Jerks-Snatch Balance

Wednesday, February 16, 2011

WOD

Dynamic group mobility before the WOD

Split Jerks 3x3

Snatch Balance 3x3 (scale weight to maintain proper form and function)

rest

Row 500 meters for time

Post loads and time to comments

Raymi doing some mobility work before a Saturday morning WOD

We are so proud of our coach and "Top Shot", Athena for representing CFFTW on the History Channel's show, "Top Shot!" 

Posted by: Darin Deaton

Push Press-Split Jerk

Thursday, September 02, 2010

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

Post loads to comments

Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

Posted by: Darin Deaton

Split Jerks 3x5

Wednesday, August 04, 2010

WOD

Split Jerks 3x5

Rest

Mobility Targeting - spend the remainder of the class time working on your least mobile movement pattern.

Find movement where it is, and create movement where it is not...

Posted by: Darin Deaton

Overhead Press, Push Press, Push Jerk

Wednesday, June 23, 2010

WOD

Shoulder Press 1-1-1-1-1-1

Push Press 1-1-1-1-1-1

Push/Split Jerk 1-1-1-1-1-1

Post loads to comments

Posted by: Darin Deaton

"Jerks"

Wednesday, June 09, 2010

WOD

Split Jerks 3x5

Good Mornings 3x10 (maintain back extension angle throughout movement)

Rest

For time;

100 Double Unders

Post loads and times to comments

"The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit." Mark Twain

Check out the Food Blog for a great post on Quitting Grains!!!

Posted by: Darin Deaton

Split Jerks 3x5

Thursday, May 06, 2010

WOD

Split Jerks (from behind the head) 3x5

Rest

Three Rounds for time of

Run 400 meters

Split Squats 20 (10 each leg) 45/25

Post time to comments

 

Candace, new member, works on Deadlift form

Posted by: Darin Deaton

Split Jerks

Monday, January 11, 2010

WOD
Split Jerks 3x5 
Rest

Four rounds for time of
KB Swings 20 reps 1.5/1 pood
Run 400 meters/Row 500 meters
Push-Ups 20 reps
Post loads and time to comments


Posted by: Darin Deaton

Split Jerks

Tuesday, December 29, 2009

WOD
Split Jerks 3x5
Rest
Three rounds for time of 
Row 500 or Run 400 meters
KB Swings 10 reps 1.5/1
Box Jumps 10 reps 20"
Post loads and times to comments



SCHEDULE NEW YEAR'S EVE

Thursday Open Regular Class Schedule
Friday Closed
Saturday Open Regular Class Schedule


Posted by: Darin Deaton