CrossFit Loveland

Coming together!

Some days everything comes together and just feels great!  Today was one of those days as a Coach/Trainer.  Attendance was good, people were learning new skills, lots of hard work and laughter.  thanks for letting me be your fitness coach!

WOD

3 snatches at 80% of max every minute for 10 minutes.

Suggestions:  If you aren't comfortable doing the snatch go lighter and work on technique.

If you are beat up from yesterdays work out go a little lighter and work on catching deep!

Diane on the prowl

 

Joe finishes his prowler suicides

WOD

"Diane"

21-15-9

225# deadlift

Hand Stand Push Ups

Rest 5 minutes then

push sled using high bar hold 10yds then back using low bar

5 burpees

push sled 15 yds high bar/ then back using low bar

10 kb swings

push sled 20 yds high then back using low bar

rest 5 minutes and rpeat without burpees or kb swings

Squats for the trunk

WOD

21-18-15-12-9 reps of

Front Squat (pick a weight that is heavy say you might be able to do 15 reps without setting the bar down, but not all 21)

Situps

Running on empty

5 pull ups

10 push ups

15 squats

run/row 200

12 pull ups

21 kb swing

run/row 400

40 wall ball shots

run /row 400

21 kb swing

12 pull ups

run/row 200

15 squats

10 push ups

5 pull ups

pick as heavy of weights you can handle and stil complete this between 12 and 16 minutes

if it takes less time you went to light and more time you wnet to heavy.

Press

Maria works on her press while Sandra encourages her.

WOD

Press

5-5-5-5-5 for a 5 rep max

Say no to Ibuprofen?

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..

Read the rest of this article at http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

We had a great class This Morning.  Kyle got his first muscle up, Theresa gives us a gun show, and Lots of deadlifts, jumping, running, and a little horsing around!

 

WOD

5 rounds for time of

run 400 meters

12 body weight deadlifts

21 box jumps

Minutes of misery

 

WOD

3 rounds 1 minute each station for total reps

Back extension

Airdyne (distance in 1/100 of a mile)

ball slams 25# ball

row (calories)

Mountain climbers

wall ball shots 10 foot target

REST 1 minute between rounds

Muffin Tops, cankles, spare tire, What the?

Some gym's are promoting ways to get rid of problem areas.  There is no spot reducing.  If you have problem areas here are some suggestions. 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!  Coach Greg Glassman, CrossFit founder

Your body and life will change.  Learn to be comfortable in your own skin and focus on improving performance and things will fall into place.

7:30 AM class warming up with squats.

WOD

5 rounds

1 minute max reps squat clean 75#, 45#

1 minute max reps push ups

1 minute rest 

Trunk flexion and extension

Bob swinging the 70# kb

WOD

30 KB swings

30 situps

25 kb swings

25 situps

20 kb swings

20 situps

15 kb swings

15 situps

10 kb swings

10 situps

5 kb swings

5 situps

15 minutes of fun!

 

WOD

Row 500 meters

15 HSPU

3 Rope climbs

run 400

15 HSPU

3 Rope climbs

ROW 500

15 HSPU

3 Rope Climbs

run 400

For time