Change Is Good

Hello, all.  

Since Kirsten and I no longer coach the garage gym for other people, I've decided to post my workouts on my sports blog, Charles' Sports Blog.  If you're interested in seeing what we're doing, go there.  Old workouts will still be archived here as long as Blogger.com keeps the site open.

If you're looking for a gym in the Copper Country to work out at, go to CrossFit Hakkapeliitta in Hancock.  They're the real thing.

Ciao,

Charles

Deadlifts, Hollow Rock

Beware when this face becomes...

THIS face!

At home in Houghton!

CF 906 Warmup

Strength - Deadlift

3 x 5 @ 65%

Then:

Tabata intervals of

Hollow Rock

until you fail to complete a round.

CW: I did deadlifts at #135.  There's a little tuck under of my butt at the bottom at the end of range of motion.  Not good under heavy load. I almost finished 4 rounds of hollow rock.

KW: 115#.  Working on squeezing the derriere.  Finished the entire 8 rounds of hollow rock. :)

Clean & Jerk

Pull-ups, Push-ups, Squats

Run, KB Cleans, Wall Ball

Manmakers

Death By Power Snatch

OHS, TTB

Deadlift

OHS, Snatch

DB Cleans, DU, Rope Climbs

Clean and Jerk

Sled, Box Jumps

Run, TTB, Box Jumps

Just the weights, ma'am

"Nancy"

TGU, Upright DB Row

Box Jump, Ball Slams, Ring Rows

Ring Rows, Push- ups, Walking Lunges

Row, Rope Climb, Ring Dips

Row, Push Press, TTB

Cleans, HSPU

Run, Box Jumps, KB Swings

Cleans, Dips

Pull-ups, Tire Flip/Jumps

KB Carry, Shuttle Run

Pull-ups, DB Snatches

Back Squat

Deadlift, TGU, KB Armbar

Cleans, Pull-ups, Push-ups.

Row, Pull-ups, Push-ups, Squats

CFE inspired at CF906

Strength

DE: Shoulder Press 10 x 2 @ 75% 1RM on :45s

---

WOD:

For Time

25 - Pull Ups

200m Row

25 - Push Ups

200m Row

25 - Sit Ups

200m Row

25 - Squats

CW: 95# press. WOD: 15:46. Green band. A LOT of stopping for pull-ups & push-ups. Reminiscent of my skiing hills. 

Sent from my iPhone

OHS, Push-ups, DU

Row And Live!

Wall Ball, Lunges, DB Snatch

CFE @ 906

STRENGTH

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

WOD:

4 Rounds

15 - Wall Balls

100 ft - Walking Lunge Steps

10 - Right arm dumbbell snatches (45/35)

10 - Left arm dumbbell snatches (45/35)

CW: 65# power snatches. WOD 14:22 I think, reps 10, 50', 5+5. 14# wallball, 35# DB. 

Sent from my iPhone

Helen

Power Snatch, Push-ups

Row, Push-ups, Pull-ups

KW Partner Beatdown

Core

Thrusters, Pull-ups