CrossFit Loveland

Zone yes, but still tasty!

WOD

5 rounds for time of

10 x 75# hang power snatches

10 x 75# Overhead Squats

10 x 24 inch box jumps

 

Eating in the Zone helps you perform better, feel better, avoid sickness, get and stay lean and strong.  And if you put in the effort it is tasty!

 If you are a fan of Gorgonzola or Blue cheese you will love this. If not, you can substitute with whichever cheese you favor. To make the chops place 2 TB olive oil over med-high heat in a pan. Place chops (thin cut) in pan and cook for about 2 minutes on each side. Place on cooking sheet and sprinkle about 1 TB cheese on each chop. Bake at 350 degrees for about 10 minutes.
Pork Dinner_ 3 blocks
1 30z pork chop (3 blocks protein/ 2 blocks fat)
1 1/2 cups green beans (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
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courtesy of http://cfscceat.blogspot.com/

Time to clean up!

Warm up with Burgener warm up.  We modified burgener warm up for clean.  Video shows snatch warm up and transfer exercises.

WOD

1-1-1-1-1 CLEAN

start light and warm up until it starts getting heavy then start your 1 reps.  Go for load.

Burgener Warm-up and Skill Transfer from Leonid S. on Vimeo.

Got space?

We are looking for a new place to establish our "box" or crossfit gym.  We are getting quite a few "hits" each day on this site.  If you happen to know of cheap warehouse/retail space send me an e-mail, also if you have any requests for new class times let me know.  I have 2-4 more trainers in development and will be able to do this right.

WOD

7 rounds for time of:

10 95# SDHP

10 ring dips

  This is not our gym, but we would like to find something similar.

Run, burp, and row

Sunday 2-15-09

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters  (from CrossFit.com)

What is crossfit? Watch this video. You will want some!

10-8-5-3-3-3-3-1 back squat for load.

or Fran

21-15-9 95# thruster and pull ups

Thursday 2-12-09

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

If you can't do double unders sub 4-1 singles then spend 10 minutes after workout working on them.

More abs!

21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell swing, 53#kb or 55#db
Knees 2 Elbows

Scale as needed.

Run Forest!

Michael

3 rounds for time of:

run 800

50 ghd situps

50 back ext

  In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005 on CrossFit.com

Dog tired.

Back from the affiliate gathering.  Fired up to serve you better!

WOD

1-1-1-1-1 PRESS

3-3-3-3-3 PUSH PRESS

5-5-5-5-5 PUSH JERK

Dead ringer!

  Fall in the rockies

No class tomorrow. as I will be going to Filfest, the CrossFit affilate gathering in Austin Texas.

WOD

2 rounds for time of

25 x 185# deadlifts

25 x ring dips

15 x 185# deadlifts

15 x ring dips

10 x 185# deadlifts

10 x ring dips