Thursday, August 30, 2012

Onramps: Julie 9, Richard 12

Three to go, Julie.  Way to go!
 
 Richard finishes his Onramp - woohoo!  He's off to sample WODs from CrossFit boxes across the country.
Onramp 1 time: 5:34
Onramp 12 time: 5:23
Great job!

Monday, August 27, 2012

Toes To Bar, Thrusters, Julie Onramp 7

Welcome back, Meg and Pasi!  They brought a brand-new crossfitter!

Gym WU 1

Burgener WU

Mobility

  • Squat bottom position
  • Thoracic spine

WOD
25-12-9

  • Toes To Bar
  • Thrusters

Limit 15'

Stretch


Sunday, August 26, 2012

Onramp: Richard 10, Emily 1

There, all caught up, I think.  Here's from today.
 Richard working on his mobility after the WOD.  Only 2 to go!

 Welcome to Emily!  She did her first Onramp today.  Time: 7:06.



Onramps: Julie 6, Richard 9

Julie finds the groove on wall ball.
Rick getting close to Nature on the push-ups.

Double Unders, KB Swings, Clean & Jerk

After.  I needed that.

Gymnastic WU 1

WOD
  • 60 Double Unders
  • 30 KB Swings
  • 15 Clean & Jerks
  • 30 KB Swings
  • 60 Double Unders 



Saturday, August 18, 2012

CFW Saturday

Another great workout at http://www.crossfitworthy.com.

My partner, Erica.

Warmup
  • Indian Run
  • Jerome

Partner WOD
1minute
  • Squats or
  • Pushups

Then switch
  • 400m Run

1 minute
  • Abmat Sit-ups or
  • Renegade Rows

Then switch
  • 400m Run

30 seconds
  • DB Thrusters
  • 200m Run

Post combined reps.


Deadlifts, Burpees

Thursday:
Kirsten maxing her clean.

Gym Warmup 2

ME 2 x Clean

WOD
21 - 15 - 9
Deadlifts @60%
Bar-facing Burpees


Tuesday, August 14, 2012

Gymnastic Volume

It wasn't all that tough a workout for us, but Baxter saw Pukie!

WOD
Gymnastic Volume
EMOM for 10'
submaximal reps, stay within 2
Repeat with another skill


Sunday, August 12, 2012

Bear Complex


Kirsten showing good position at the bottom.

We did a quick WOD at CrossFit Worthy in Mount Pleasant before Jeremy gave his Paleo Challenge presentation.

The Bear Complex
5 rounds, not for time.
Each round consists of 7 circuits of;

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Post loads to comments.

Wednesday, August 8, 2012

Beach WOD

Happy crossfitter on the beach at Sleepy Hollow State Park.

Warmup
  • DROM
  • Swim

Skill
  • Swim drills

WOD
AMRAP in 10 minutes
  • 25m Swim
  • 10 Burpees

CFW Saturday

Almost there.

An interesting Saturday morning at CrossFit Worthy.  Jeremy is doing some great programming!

Warmup

  • Indian Run
  • Jerome

WOD with partner
AMRAP in 10 minutes

  • 2 round of Cindy, then switch off
  • Jump Rope

3 minutes rest, then

Partner Karen
Partner completes

  • 9 deadlifts
  • 9 pushups

then switch

Best of luck to everyone at CFW as they start their Paleo Challenge next week

Friday, August 3, 2012

Lansing Edition: Slam Ball Sprint

Jolene on the slam ball sprint.

Warmup
  • Run
  • Squat
  • Pushups

New skill
  • Deadlift - odd object

WOD
2 rounds:
  • 30 second max ball slams, then rest.
  • 100 meter slam ball sprint, then rest.

The big takeaway from this workout was maintaining the proper position at the start of every lift, even when tired:

  • Weight on heels.
  • Hips down and back
  • Chest up

 Awesome job, everyone!